7 Day Wholesome Meal Plan (Sept 28-Oct 4)


Posted September 26, 2020 by Gina

A free 7-day, flexible weight loss meal plan with breakfast, lunch, dinner and a shopping list. All recipes include calories and updated WW Smart Points.

7 day healthy meal plan

deephealing Meal Prep Cookbook was # 2 on the New York Times Best Sellers List for Week One !!!!!! I wept happy tears this week, I am truly so grateful for all of you and your support over the years. I am blessed to be able to do what I love, but without all of you it wouldn't happen.

Why should everyone have a meal plan?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead will help you stick to your goals!

About the menu

If you're new to my meal plans, I've shared these free, flexible 7-day healthy meal plans (you can see my previous meal plans here) that are meant to be a guide and give you plenty of wiggle room for you to add more groceries, coffee , Drinks, fruit, snacks, desserts, wine, etc. or swap recipes for meals of your preference. You can search for recipes by course in the index. You should aim for around 1500 calories * per day.

There is also a concise, easy-to-use grocery list that makes grocery shopping so much easier and less stressful. Save money and time. You'll eat out less, waste less food, and have everything you need to know to keep on hand.

If you're on Facebook join my deephealing Facebook community where everyone is sharing photos of recipes they make. Here you can sign up. I love all the ideas that everyone is sharing! If you'd like to be added to the email list, sign up here so you don't miss a meal!

If you don't have the deephealing meal planner, now is a good time to organize one for 2020! There was a misprint last year but it's perfect now! You can order it here!


Breakfast and lunch Monday through Friday are designed for 1 person, while dinner and all meals on Saturday and Sunday are for a family of 4. Some recipes have enough leftovers for two nights or lunch the next day. While we strongly believe that there is no one size fits all menu, we have done our best to develop something that will appeal to a wide range of people. Everything is Weight Watchers friendly. I've included the updated WW Blue SP for your convenience. You can swap out any recipes you want or just use them as inspiration!

The shopping list is comprehensive and contains everything you need to make all of the meals on the plan. I've even included brand recommendations for products that I love and use often. Check your cabinets as you will find that I use a lot of spices frequently so you may already have a lot of them.

And last but not least, this menu is flexible and realistic. There is a lot of Room for cocktails, healthy snacks, desserts and dinner. And if necessary, there are some things you can postpone to make it work with your schedule. Please let me know if you are using these plans. This helps me decide whether to keep sharing them.

MONDAY (28.9.)
B: ½ cup oatmeal * (4B 4G 0P) with 1 teaspoon honey (1B 1G 1P), ½ apple (diced) (0B 0G 0P), 1 tablespoon non-fat milk (0B 0G 0P), 1 tablespoon chopped pecans (2B) 2G 2P), pinch of salt
L: Waldorf salad with chicken (3B 4G 3P)
D: Spaghetti with butternut-leek-parmesan sauce (10B 10G 8P) with green salad * (1B 1G 1P)

Total: WW points 21B 22G 15P, calories 868 **

TUESDAY (29.9.)
B: ½ cup oatmeal * (4B 4G 0P) with 1 teaspoon honey (1B 1G 1P), ½ apple (diced) (0B 0G 0P), 1 tablespoon non-fat milk (0B 0G 0P), 1 tablespoon chopped pecans (2B) 2G 2P), pinch of salt
L: Waldorf salad with chicken (3B 4G 3P)
D: Chicken Chimichangas ** (6B 8G 7P)

Total: WW points 16B 19G 13P, calories 899 **

B: Open omelette with avocado and pico de gallo (1B 3G 1P) with a clementine (0B 0G 0P)
L: Waldorf salad with chicken (3B 4G 3P)
D: Lasagne soup (7B 9G 5P) with light garlic knots (2B 3G 2P)

Total: WW points 13B 19G 11P, calories 835 **

B: Open omelette with avocado and pico de gallo (1B 3G 1P) with a clementine (0B 0G 0P)
L: LEFTOVER lasagne soup (7B 9G 5P) with light garlic knots (2B 3G 2P)
D: Spicy Pork Brussels Bowl (2B 4G 2P)

Total: WW points 12B 19G 10P, calories 880 **

FRIDAY (10/2)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: LEFTOVER lasagne soup (7B 9G 5P) with light garlic knots (2B 3G 2P)
D: Florentine fish (6B 7G 6P)

Total: WW points 20B 27G 18P, calories 980 **

B: Egg-in-a-Hole made from red pepper (0B 2G 0P) with 1 slice of whole grain bread (3B 3G 3P) and ½ cup of grapes (0B 0G 0P)
L: Turkey pumpkin chilli with white beans (0B 4G 0P) with 1 tablespoon of lightly sour cream (1B 1G 1P)

Total: WW points 4B 10G 4P, calories 535 **

SUNDAY (10/4)
B: Insanely good blueberry oatmeal muffins (4B 4G 3P) and a banana (0B 0G 0P)
L: LEFTOVER turkey and pumpkin chili with white beans (0B 4G 0P) with 1 tablespoon of lightly sour cream (1B 1G 1P)
D: Pork chops and applesauce (4B 4G 4P) with thin garlic mashed potatoes (5B 5G 1P) and raw Brussels sprouts with lemon and oil (2B 2G 2P)

Total: WW points 16B 20G 11P, calories 950 **

* Prepare oats with water according to the instructions in the package. Green salad contains 6 cups of mixed vegetables, 2 spring onions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup of light vinaigrette.
** This is just a guide, women should aim for around 1500 calories per day. Here is a helpful calculator to help you estimate your calorie needs. I've left you a lot of leeway so you can add more foods like coffee, drinks, fruit, snacks, dessert, wine, etc.

*** Double pico de gallo for breakfast on Wednesday / Thursday.

7-Day Healthy Meal Plan (September 28 - October 4)7-Day Healthy Meal Plan (September 28 - October 4)

* Google Doc

Print shopping list

grocery list

To produce

  • 2 medium apples (any variety)
  • 1 medium umbilical orange
  • 2 clementines
  • 1 dry pint of fresh blueberries
  • 4 medium-sized bananas
  • ¾ pounds of red seedless grapes
  • 1 large lemon
  • 2 medium-sized limes
  • 1 large Hass avocado (7 ounces)
  • 2 medium-sized garlic cloves
  • 1 pound butternut squash
  • 2 pounds (4 medium) Yukon gold potatoes
  • 1 ½ pounds of Brussels sprouts
  • 1 small cucumber
  • 1 large leek
  • 1 small spring onion
  • 1 small bunch of celery
  • 2 medium-sized carrots
  • 1 medium and 1 large red pepper
  • 1 (1 pound) container of mixed baby green
  • 1 (10 oz) container of baby spinach
  • 1 small head of romaine lettuce
  • 1 small bunch of fresh Italian parsley
  • 1 small bundle / container of fresh sage
  • 1 small bundle / container of fresh basil
  • 1 small bunch / container of fresh coriander
  • 1 dry pint grape or cherry tomato
  • 1 small and 1 medium yellow onion

Meat, poultry and fish

  • 1 ¾ pound of boneless, skinless chicken breast
  • 14 ounces of sweet Italian chicken sausage
  • 1 pound of 90% lean pork
  • 2 pounds of 99% lean ground turkey
  • 14 ounce (4) thin boneless pork loin chops in the center
  • 1 ¼ pound (4) skinless white firm fish fillet (such as grouper, bass, or halibut)

Grains *

  • 1 pack of oatmeal
  • 1 small wholemeal bread
  • 1 pack of spaghetti
  • 1 pack of lasagna noodles
  • 1 pack (7-8 ") low-carb whole wheat tortillas (I like La Tortilla Factory)
  • 1 pack of unbleached all-purpose flour
  • 1 pack of white wholemeal flour

Spices and spices

  • Extra virgin olive oil
  • Rapeseed oil
  • Cooking spray
  • Olive Oil Spray (Or Get A Misto Oil Mister)
  • Kosher salt (I like diamond crystal)
  • Pepper mill (or fresh peppercorns)
  • honey
  • Light mayonnaise
  • Light vinaigrette (or make your own using ingredients in the list)
  • cumin
  • Bay leaves
  • Red wine vinegar
  • Smoked peppers
  • paprika
  • Ancho chili powder
  • Chili powder
  • Cayenne
  • Dried oregano
  • Garlic powder
  • sage
  • thyme
  • Vanilla extract

Dairy & Miscellaneous Chilled Items

  • 1 (pack of 18) large eggs
  • 1 (16 ounce) tub of light sour cream
  • 1 box of butter
  • 1 container of whipped or light butter
  • 1 wedge-fresh Parmesan cheese
  • 1 (17.5 oz) tub of non-fat Greek yogurt
  • 1 (8 ounce) bottle of skimmed milk
  • 1 (8 ounce) bottle of unsweetened almond milk (can purchase a large container of skimmed milk and under 1 cup of blueberry muffins if desired)
  • 1 pint half and half
  • 1 box of low-fat cream cheese
  • 1 packet (8 ounces) of grated pepper jack cheese
  • 1 (8 ounce) packet of shredded portion skim mozzarella
  • 1 (15 ounce) tub of partial skimmed cheese (I like Polly-O)

Potted and shaken

  • 2 (4 oz) cans of mildly diced green chilies
  • 2 (15 ounce) cans of large northern or navy beans
  • 1 unsweetened apple sauce with a medium glass (or ingredients for your own)
  • 1 jar of marinara (or ingredients to make your own)
  • 1 (15 ounces) can pumpkin puree
  • 1 (15 ounce) can chickpeas
  • 2 (32 ounce) cartons of low sodium chicken stock

Other dry goods

  • 1 packet of chopped pecans or walnuts
  • baking powder
  • Baking soda
  • 1 small pack of brown sugar

* You can buy gluten-free if you wish

Print shopping list

Posted September 26, 2020 by Gina


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