Health & Fitness

7 Day Wholesome Meal Plan (Aug Three-9)

posted July 31, 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

Who loves salads? I do, I do! What are some of you favorite go to salads? Some of mine include my  Cobb Salad In a Jar With Buttermilk Ranch, Spiralized Carrot Salad with Lemon and Dijon and the Spiralized Greek Cucumber Salad with Lemon and Feta. Leave a comment and tell me yours!

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 (8/3)
B: Banana Bread Muffin in a Cup (2B 2G 2P) and 1 cup mixed berries (0B 0G 0P)
L: Classic Egg Salad* (3B 6G 3P) on 1 slice whole grain bread (3B 3G 3P) and a plum (0B 0G 0P)
D: Eggplant and Tomato Sauce (2B 2G 2P) over 1 cup whole wheat penne (4B 4G 0P) and a green salad* (1B 1G 1P)

Totals: WW Points 15B 18G 11P, Calories 911**

TUESDAY (8/4)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (½ recipe) (7B 7G 7P)
L: Classic Egg Salad (3B 6G 3P) on 1 slice whole grain bread (3B 3G 3P) and a peach (0B 0G 0P)
D: Instant Pot Garlicky Cuban Pork (5B 5G 5P) with 2 corn tortillas (3B 3G 3P), ¼ cup salsa (0B 0G 0P) and 1 ounce avocado (1B 1G 1P)

Totals: WW Points 22B 25G 22P, Calories 1,005**

WEDNESDAY (8/5)
B:  Banana Bread Muffin in a Cup (2B 2G 2P) and 1 cup mixed berries (0B 0G 0P)
L: Classic Egg Salad (3B 6G 3P) on 1 slice whole grain bread (3B 3G 3P) and a peach (0B 0G 0P)
D: LEFTOVER Instant Pot Garlicky Cuban Pork (5B 5G 5P) over ¾ cup brown rice (5B 5G 0P) with Quick Cabbage Slaw (2B 2G 2P)

Totals: WW Points 20B 23G 15P, Calories 1,010**

THURSDAY (8/6)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (½ recipe) (7B 7G 7P)
L: BBQ Chicken Salad** (2B 5G 2P)
D: Steak & Caramelized Onions with Arugula and Penne (9B 9G 6P)

Totals: WW Points 18B 21G 15P, Calories 885**

FRIDAY (8/7)
B: 1 cup nonfat plain Greek yogurt (0B 3G 0P) with ½ cup sliced bananas and blueberries (0B 0G 0P)
L: BBQ Chicken Salad*** (2B 5G 2P)
D: Foil Packet Spice Rubbed Fish with Watermelon Salsa (3B 5G 3P) and Scallion Cilantro Rice with Habaneros and Lime (6B 6G 6P)

Totals: WW Points 11B 19G 11P, Calories 934**

SATURDAY (8/8)
B: Summer Quinoa Breakfast Bowls (recipe x 2) (6B 6G 3P)
L: Spicy California Shrimp Stack (5B 5G 3P)
D: ORDER IN!

Totals: WW Points 11B 11G 6P, Calories 405**

SUNDAY (8/9)
B: Crustless Quiche Lorraine (5B 7G 5P) with a peach (0B 0G 0P)
L: BLT with Avocado (recipe x 4) (9B 9G 9P)
D: Grilled Chicken Avocado and Mango Salad (4B 6G 4P) with 2 ounces multigrain baguette (3B 3G 3P)

Totals: WW Points 21B 25G 21P, Calories 943**

*Prep Egg Salad Sunday night, if desired. 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.
***Cook and prep BBQ Chicken Salad Wednesday night, if desired.

google doc of a meal plan

*Google doc

Shopping List

Produce

2 small and 1 medium banana1 medium grapefruit7 medium limes2 small and 6 medium peaches1 medium plum2 medium mangos1 mini seedless watermelon1 (6-ounce) container raspberries1 (6-ounce) container blueberries1 (12-ounce) container strawberries1 small jalapeno pepper/1 small habanero pepper1 large cucumber1 medium red bell pepper1 medium carrot1 medium eggplant1 medium ear of corn1 medium head garlic3 medium (6-ounce) and 1 large (7-ounce) Hass avocados1 small bunch scallions1 small bunch/container fresh chives1 small bunch fresh cilantro1 small bunch/container fresh oregano (can sub ½ teaspoon dry oregano in Cuban Pork, if desired)2 medium heads baby red butter lettuce1 small head Romaine lettuce½ small head green cabbage1 (5-ounce) bag/clamshell baby arugula1 (5-ounce) bag/clamshell mixed baby greens2 small and 3 medium vine-ripened tomatoes1 small and 1 medium red onions1 large white onion

Meat, Poultry and Fish

3 pounds boneless lean pork shoulder blade roast1 ½ pounds (4) skinless fish fillets (such as striped bass, salmon, cod or halibut)½ pound cooked (OR ¾ pound raw) peeled and deveined shrimp1 large package center-cut bacon (you need 18 slices)1 ½ pounds boneless, skinless chicken breasts1 pound top sirloin

Grains*

1 small package unbleached all-purpose flour1 package whole grain sliced bread1 (8-ounce) multigrain baguette1 package whole wheat penne1 package dry short grain brown rice (or 4 1/3 cups pre-cooked)1 package dry long grain white rice1 package corn tortillas1 package dry quinoa

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)Reduced sodium Montreal Chicken seasoningBBQ sauceLight vinaigrette (or make your own with ingredients in list)Ground gingerCinnamonPure maple syrupCuminBay leavesPaprikaSmoked paprikaMayonnaiseOnion powderGarlic powderCayenne pepperOreganoVanilla extractReduced sodium soy sauce*Sriracha sauceRice vinegarFurikake (can sub sesame seeds, if desired)NutmegHoneyWhite or golden balsamic vinegarApple cider vinegar

Dairy & Misc. Refrigerated Items

1 dozen large eggs1 small container light ranch dressing (or ingredients to make your own)1 quart unsweetened almond milk1 (8-ounce) container nonfat plain Greek yogurt1 (8-ounce) bottle 2% milk1 medium wedge Gruyere cheese1 pint half and half1 small wedge fresh Parmesan or Pecorino Romano cheese

Frozen

Canned and Jarred

1 (28-ounce) can whole plum tomatoes1 (15-ounce) can chickpeas1 small jar salsa1 small jar peanut or almond butter

Misc. Dry Goods

1 small package brown sugar1 small package granulated sugar (optional for Banana Bread Muffins)Baking powderOptional add ins/toppings for Banana Bread Muffins and Smoothie Bowls: mini chocolate chips, sprinkles, chopped walnuts, chopped pecans, hemp seeds, slivered almonds, flax seeds

Non-Food Items

*You can buy gluten free, if desired

posted July 31, 2020 by Gina

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