Health & Fitness

7 Day Wholesome Meal Plan (Aug 31-Sept 6)

posted August 28, 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

Hey guys! In case you missed it, I shared a FREE bonus pack this week which you can download today, it includes 3 exclusive recipes and some sneak peak recipes from my new Skinnytaste- Meal Prep cookbook. All you have to do is pre-order the book and submit your proof of purchase here to automatically download the bonus pack (if you already pre-ordered, no worries, you can still fill it out!)

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 (8/31)
B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) and 1 cup watermelon (0B 0G 0P)
L: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) with a peach (0B 0G 0P)
D: Angel Hair Pasta with Zucchini and Tomatoes (7B 7G 7P) with 1 ½ cups mixed greens, 1 tablespoon shaved parmesan and 1 tablespoon light vinaigrette (2B 2G 2P)

Totals: WW Points 17B 23G 17P, Calories 938*

TUESDAY (9/1)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) with a peach (0B 0G 0P)
D: Turkey Enchilada Stuffed Poblanos Rellenos (6B 6G 6P) with 1 ounce avocado (1B 1G 1P) and Cilantro Lime Cauliflower Rice (1B 1G 1P)

Totals: WW Points 18B 23G 18P, Calories 921*

WEDNESDAY (9/2)
B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) and 1 cup watermelon (0B 0G 0P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) with an apple (0B 0G 0P)
D: Summer Vegetables with Sausage and Potatoes (7B 7G 5P)

Totals: WW Points 14B 18G 12P, Calories 967*

THURSDAY (9/3)
B: Green Apple Lemon Cucumber Ginger Smoothie (½ recipe) (7B 7G 7P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) with 1 cup grapes (0B 0G 0P)
D: Crispy Togarashi Chicken with Sesame Cucumber Relish (4B 7G 4P) with ¾ cup brown rice** (5B 5G 0P)

Totals: WW Points 20B 23G 15P, Calories 903*

FRIDAY (9/4)
B: Green Apple Lemon Cucumber Ginger Smoothie (½ recipe) (7B 7G 7P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) with an apple (0B 0G 0P)
D: Air Fryer Cajun Shrimp Dinner (5B 6G 5P) with ¾ cup (LEFTOVER) brown rice (5B 5G 0P)
Totals: WW Points 21B 22G 16P, Calories 899*

SATURDAY (9/5)
B: Breakfast Pizza (5B 8G 5P)
L: Spiralized Greek Cucumber Salad with Lemon and Feta (recipe x 4) (7B 7G 7P)
D: ORDER IN!

Totals: WW Points 12B 15G 12P, Calories 496*

SUNDAY (9/6)
B: Crustless Summer Zucchini Pie (3B 4G 3P) with 1 cup fruit salad*** (0B 0G 0P)
L: BLT with Avocado (recipe x 4) (9B 9G 9P)
D: Grilled Steak with Tomatoes, Red Onion and Balsamic (½ recipe) (4B 4G 4P) with Grilled Corn Salad with Feta  (3B 6G 3P)

Totals: WW Points 19B 23G 19P, Calories 847*

*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.
**Make an extra 3 cups rice for leftovers Friday.

***Fruit salad includes 1 cup watermelon, 1 cup grapes, 1 peach and 1 cup blackberries.

7 Day Healthy Meal Plan (Aug 31-Sept 6)

*Google doc

Print Shopping List

Shopping List

Produce

2 medium and 1 large peaches4 medium apples (2 green and 2 any variety)1 pound seedless grapes1 medium-size mini watermelon1 (6-ounce) container fresh blackberries1 (6-ounce) container fresh berries (your choice)3 medium lemons2 medium limes1 medium and 2 large red bell peppers1 medium green bell pepper1 medium yellow bell pepper (can sub remaining ½ orange pepper for yellow in Summer Vegetables with Sausage, if desired)1 medium orange bell pepper6 large ears of corn2 ½ pounds zucchini1 medium yellow squash1 medium and 2 large English cucumbers1 medium (6-ounce) and 1 large (7-ounce) Hass avocados4 large fresh poblano chiles1 medium head cauliflower1 pound baby red potatoes2 medium and 1 large shallots2 medium heads garlic1 (2-inch) piece fresh ginger1 small package alfalfa sprouts1 small carrot1 small bunch celery1 small bunch scallions1 small bunch fresh cilantro1 large bunch fresh Italian parsley1 small bunch fresh oregano1 small bunch fresh rosemary or thyme (can sub 2 tablespoons oregano in Summer Vegetables with Sausage, if desired)1 small bunch fresh chives (can sub ¼ cup scallion greens in Zucchini Pie, if desired)1 (5-ounce) bag/clamshell arugula1 small head Iceberg lettuce1 small head Romaine lettuce (can sub 3 leaves Iceberg lettuce on Tuna Sandwich, if desired)7 medium and 2 large vine-ripened tomatoes1 dry pint cherry or grape tomatoes1 large red onion1 small and large yellow onions

Meat, Poultry and Fish

1 large or 2 regular packages center-cut bacon (you need 18 strips)1 pound flank or London broil steak1 pound peeled and deveined jumbo shrimp6 ounces sliced deli chicken or turkey¾ pound 93% lean ground turkey1 pound (2) boneless, skinless chicken breasts14 ounces Italian chicken sausage6 ounces fully-cooked turkey/chicken Andouille or Kielbasa sausage

Grains*

1 loaf whole grain sliced bread1 package dry brown rice (or 6 cups pre-cooked)1 package angel hair pasta1 package all-purpose unbleached or white whole wheat flour1 package whole wheat panko breadcrumbs

Condiments and Spices

Extra virgin olive oilCanola oilCooking sprayOlive oil spray (or get a Misto oil mister)Kosher salt (I like Diamond Crystal)Pepper grinder (or fresh peppercorns)Regular or light mayonnaiseCrushed red pepper flakesLight vinaigrette dressing (or make your own with ingredients in list)HoneyMexican hot chili powderCuminOreganoBay leavesRed wine vinegarGarlic powderUnseasoned rice vinegarToasted sesame oilToasted sesame seedsShichimi TogarashiReduced sodium soy sauce*Cajun or Creole seasoningBalsamic vinegar

Dairy & Misc. Refrigerated Items

1 dozen large eggs1 medium wedge fresh Parmesan cheese1 (8-ounce) bag shredded whole milk or part-skim mozzarella cheese1 (8-ounce) bag shredded Colby-Jack cheese blend1 package fresh chunk feta cheese1 (17.5-ounce) container non-fat plain Greek yogurt (Fage or Stonyfield Farms)1 (8-ounce) bottle nonfat milk

Canned and Jarred

1 (32-ounce) carton low or reduced sodium chicken (or vegetable) broth1 (28-ounce) can tomato sauce1 small can/jar chipotle chilies in adobo sauce1 (5-ounce) can albacore tuna in water1 medium jar pitted kalamata olives

Misc. Dry Goods

1 small package chopped walnuts1 small container coconut water (can sub water in Green Apple Smoothie, if desired)1 small package granulated sugarBaking powder

Non-Food Items

*You can buy gluten free, if desired

Print Shopping List

posted August 28, 2020 by Gina

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