Health & Fitness

7 Day Wholesome Meal Plan (Aug 24-30)

posted August 21, 2020 by Gina

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

7-Day Healthy Meal Plan

So I am getting my sanity back!!! Finally back to normal with internet and WiFi! You don’t realize how much you rely on something til you don’t have it anymore! Thank you all for your patience! I’ve received a few requests asking about a vegetarian meal plan, and while I do not have one at this time I want to make sure everyone know they can check out all my vegetarian recipes here.

Why Should Everyone 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 helps you stick to your goals!

About The Meal Plan

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!

THE DETAILS:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!

MONDAY (8/24)
B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) and a peach (0B 0G 0P)
L: Taco Salad Meal Prep (7B 7G 7P)
D: Cauliflower Gnocchi (3B 3G 3P) with a green salad* (1B 1G 1P)

Totals: WW Points 14B 18G 14P, Calories 947**

TUESDAY (8/25)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Taco Salad Meal Prep (7B 7G 7P)
D: Cod Fish Tacos (5B 7G 5P) with Chipotle’s Cilantro Lime Rice (6B 6G 6P)
Totals: WW Points 23B 28G 23P, Calories 1,099**

WEDNESDAY (8/26)
B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) and a peach (0B 0G 0P)
L: Taco Salad Meal Prep (7B 7G 7P)
D: Baked Chicken Parmesan (4B 6G 4P) over 1 cup whole wheat spaghetti (5B 5G 0P) with Easy Garlic Broccolini*** (1B 1G 1P)

Totals: WW Points 20B 26G 15P, Calories 1,093**

THURSDAY (8/27)
B: Peach Banana Green Smoothie with Hemp Seeds (½ recipe) (3B 3G 3P)
L: Taco Salad Meal Prep (7B 7G 7P)
D: LEFTOVER Baked Chicken Parmesan (4B 6G 4P) over 1 cup whole wheat spaghetti (5B 5G 0P) with Easy Garlic Broccolini** (1B 1G 1P)

Totals: WW Points 20B 22G 15P, Calories 986**

FRIDAY (8/28)
B: Peach Banana Green Smoothie with Hemp Seeds (½ recipe) (3B 3G 3P)
L: Hummus Avocado Toast (6B 6G 6P) with an apple (0B 0G 0P)
D: Grilled Pesto Shrimp Skewers (3B 3G 3P) with Grilled Corn Salad with Feta (3B 6G 3P)
Totals: WW Points 15B 18G 15P, Calories 881**

SATURDAY (8/29)
B: Crustless Broccoli Cheddar Quiche (4B 6G 4P) with ½ a grapefruit (0B 0G 0P)
L: Chickpea Salad (1B 5G 1P) with ½ whole wheat pita (2B 2G 2P) and ¼ cup hummus (4B 4G 4P)
D: ORDER IN!

Totals: WW Points 11B 17G 11P, Calories 622**

SUNDAY (8/30)
B: Low Fat Blueberry Scones (7B 8G 7P) with 1 cup diced cantaloupe (0B 0G 0P)
L: Italian Chopped Salad (recipe x 2) (8B 8G 8P)
D: Turkey Meatloaf (3B 5G 3P) with Skinny Garlic Mashed Potatoes (5B 5G 1P) and String Beans with Garlic and Oil (2B 2G 2P)

Totals: WW Points 25B 28G 21P, Calories 1,053**

*Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup light vinaigrette.

**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.
***Add an extra bunch of broccolini for leftovers Thurs.

Google doc of meal plan for last week of august

*Google doc

Print Shopping List

Shopping List

Produce

2 medium and 2 large peaches1 medium apple1 medium banana1 medium cantaloupe2 medium pink grapefruit1 (6-ounce) container fresh blueberries1 (6-ounce) container fresh berries (your choice)6 large ears of corn3 bunches broccolini1 pound string (green) beans3 pounds (2 medium heads) cauliflower1 large head broccoli florets (or 3 cups pre-cut)1 small radish small red bell pepper2 pounds (4 medium) Yukon gold potatoes2 medium heads garlic1 small (5-ounce) Hass avocado5 medium limes1 large lemon1 large English cucumber2 large cucumbers½ small head green cabbage½ small head red cabbage (can sub an extra 1 cup green cabbage in Fish Tacos, if desired)1 bag pre-shredded carrots1 small bunch scallions1 (5-ounce) bag/clamshell fresh arugula1 (5-ounce) bag/clamshell fresh baby spinach2 small and 1 large head Romaine lettuce1 small bunch fresh parsley1 medium bunch fresh cilantro1 medium bunch/container fresh basil3 large vine-ripened tomatoes1 dry pint cherry or grape tomatoes1 medium red onion1 small yellow onion1 small container Pico de Gallo (or ingredients to make your own)

Meat, Poultry and Fish

1 pound 93% lean ground turkey1 1/3 pound 99% lean ground turkey (can buy a larger package of 93% lean and sub in Meatloaf,if desired)1 pound (4) skinless firm white fish fillets such as cod, snapper or mahi mahi2 pounds (4) boneless, skinless chicken breasts1 ½ pounds peeled and deveined jumbo shrimp (can buy only 1 pound if serving 4, if desired)2 ounces sliced genoa salami

Grains*

1 loaf sliced whole grain bread1 small package unbleached all-purpose flour1 small package white whole wheat flour (can sub all-purpose in gnocchi, if desired)1 small package whole wheat pita1 package whole wheat spaghetti1 package seasoned whole wheat breadcrumbs1 small package dry extra-long grain (or Basmati) rice1 small package corn tortillas

Condiments and Spices

Extra virgin olive oilCanola or vegetable oilCooking sprayOlive oil spray (or get a Misto oil mister)Kosher salt (I like Diamond Crystal)Pepper grinder (or fresh peppercorns)Garlic powderCuminChili powderPaprikaOreganoLight vinaigrette dressing (or make your own with ingredients in list)Chili lime seasoning (such as Tajin Classic)Light mayonnaiseHoneyCrushed red pepper flakesNuNaturals liquid stevia (or your favorite sweetener)NutmegVanilla extractRed wine vinegarKetchupWorcestershire sauceMarjoram

Dairy & Misc. Refrigerated Items

1 dozen large eggs1 (8-ounce) bag shredded cheddar cheese1 (8-ounce) bag part-skim mozzarella cheese (I like Polly-O)1 small package feta cheese1 pint half and half1 pint 1% buttermilk1 small box butter1 small container light sour cream1 small tub whipped butter (can sub 1 tablespoon regular butter in Mashed Potatoes, if desired)1 container hummus (any variety)1 (17.5-ounce) container nonfat plain Greek yogurt1 pint unsweetened almond milk1 (8-ounce) container 2% milk1 (8-ounce) container skim milk (can buy a larger container of 2% and sub ¼ cup in Mashed Potatoes, if desired)1 medium wedge Parmesan (or Parmigiano Reggiano) cheese

Canned and Jarred

1 small jar mild salsa2 jars pasta sauce, 1 marinara and 1 pomodoro (or ingredients to make your own)2 (15-ounce) cans chickpeas1 small jar roasted red peppers in water1 (8-ounce) can tomato sauce1 (15-ounce) can chicken broth

Misc. Dry Goods

1 small package granulated sugarBaking sodaBaking powder1 small package chopped walnuts1 small package raw hemp seeds (if buying from bulk bin, you need 2 tablespoons)

Non-Food Items

*You can buy gluten free, if desired

Print Shopping List

posted August 21, 2020 by Gina

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