Health & Fitness

7 Day Wholesome Meal Plan (July 27-Aug 2)

posted July 25, 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

If you are a zucchini lover or gardener who has an abundance ready to pick–you will LOVE this weeks meal plan!  (we are talking 4 and a half pounds!) Let me know which is your favorite!

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 (7/27)
B: Avocado Toast with Lemon and Kale (½ recipe) (8B 8G 8P)
L: Chickpea Tuna Salad (0B 8G 0P) with 1 ½ cup romaine lettuce (0B 0G 0P)
D: Late Summer Vegetable Enchilada Pie (6B 7G 6P) with Cilantro Lime Cauliflower “Rice” (recipe x 2) (1B 1G 1P)
and 1 ounce avocado (1B 1G 3P)

Totals: WW Points 16B 25G 18P, Calories 926*

TUESDAY (7/28)
B: 2 scrambled eggs (0B 4G 0P) with 1 slice whole grain toast (3B 3G 3P) and a peach (0B 0G 0P)
L: Chickpea Tuna Salad (0B 8G 0P) with 1 ½ cup romaine lettuce (0B 0G 0P)
D: LEFTOVER Late Summer Vegetable Enchilada Pie (6B 7G 6P) with Cilantro Lime Cauliflower “Rice” (recipe x 2)
(1B 1G 1P) and 1 ounce avocado (1B 1G 3P)

Totals: WW Points 11B 24G 13P, Calories 940*

WEDNESDAY (7/29)
B:  PB + J Yogurt (6B 9G 6P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: Rosemary Chicken Salad with Avocado and Bacon (recipe x 2) (10B 10G 10P)
Totals: WW Points 19B 23G 19P, Calories 875*

THURSDAY (7/30)
B: 2 scrambled eggs (0B 4G 0P) with 1 slice whole grain toast (3B 3G 3P) and a peach (0B 0G 0P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: 2 Sausage Stuffed Zucchini Boats (9B 9G 7P) with a green salad** (1B 1G 1P)
Totals: WW Points 16B 21G 14P, Calories 913*

FRIDAY (7/31)
B: PB + J Yogurt (6B 9G 6P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: Air Fryer Shrimp Sandwich with Tartar Sauce (7B 8G 7P) with Quick Cabbage Slaw (2B 2G 2P)

Totals: WW Points 18B 23G 18P, Calories 934*

SATURDAY (8/1)
B: Chocolate Chip Zucchini Bread*** (5B 5G 5P) with 1 cup cantaloupe
L: Asian Chopped Salad with Sesame Soy Vinaigrette (4B 7G 4P)
D: ORDER IN!

Totals: WW Points 9B 12G 9P, Calories 432*

SUNDAY (8/2)
B: Caramelized Onion, Red Pepper and Zucchini Frittata (2B 5G 2P) with a peach (0B 0G 0P)
L: Turkey Club (recipe x 4) (7B 8G 7P)
D: Mediterranean Boneless Pork Chops with Summer Veggies (6B 6G 6P) with Homemade Rice Pilaf (6B 6G 2P)

Totals: WW Points 21B 25G 17P, Calories 912*

*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.

**Green salad includes 6 cups mixed greens, ½ cup each: diced tomato, carrots, cucumber, and 2 scallions with ¼ cup light vinaigrette
***Freeze any leftover you/your family won’t eat.

7 Day Healthy Meal Plan (July 27-Aug 2)

*Google doc

Print Shopping List

Shopping List

Produce

1 small cantaloupe1 medium Granny Smith apple6 medium peaches3 medium lemons5 medium limes¾ pounds red seedless grapes1 small radish2 small jalapenos1 (1-inch) piece fresh ginger1 large head garlic2 medium ears of corn1 small cucumber4 ½ pounds (about 9 medium) zucchini1 small yellow squash2 medium carrots1 small bunch celery3 medium red bell peppers1 medium yellow bell pepper2 medium heads cauliflower (or 8 cups “riced”)4 ounces sugar snap or snow peas3 large (7-ounce) Hass avocados2 small bunches scallions1 small bunch/container fresh rosemary1 small bunch/container fresh dill (can sub 1 tablespoon scallion greens in Tartar Sauce, if desired)1 large bunch fresh cilantro2 large heads Romaine lettuce1 small head kale1 small head green cabbage (use ½ head in Asian Salad instead of purple cabbage)1 (5-ounce) bag/clamshell fresh baby spinach1 (16-ounce) bag/clamshell fresh baby arugula1 medium head butter lettuce1 dry pint grape or cherry tomatoes3 medium vine-ripened tomatoes1 medium red onion1 small and 1 medium yellow onion1 medium white onion

Meat, Poultry and Fish

1 package center-cut bacon¾ pound thinly sliced deli turkey breast (I like Boar’s Head)14 ounces Italian chicken sausage1 pound peeled and deveined jumbo shrimp1 pound (4) boneless, skinless chicken thighs1 large (about 10 ounces) boneless, skinless chicken breast1 pound (8) thinly sliced center-cut boneless pork chops

Grains*

1 loaf whole grain sliced bread (I like Dave’s Killer Bread)1 package 6-inch corn tortillas1 package seasoned panko breadcrumbs1 package whole wheat seasoned breadcrumbs1 small package unbleached all-purpose flour1 small package white whole wheat or whole wheat flour1 package angel hair pasta1 package 10-minute instant brown rice (such as Uncle Ben’s)1 package 100 calorie whole wheat potato buns (I like Martin’s)

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)CuminRed wine vinegarDijon mustardLight mayonnaiseLight vinaigrette dressing (or make your own with ingredients in list)Apple cider vinegarSoy sauce*HoneySesame oilSesame seeds25% less sodium Montreal Chicken SeasoningOreganoVanilla extract

Dairy & Misc. Refrigerated Items

1 dozen large eggs1 small box butter1 (16-ounce) bag reduced fat Mexican cheese blend1 (8-ounce) bag part-skim mozzarella cheese (I like Polly-O)1 medium wedge fresh Parmesan cheese1 (17.5-ounce) container nonfat plain Greek yogurt1 small tub light sour cream1 small package crumbled feta cheese

Frozen

1 small package shelled edamame

Canned and Jarred

1 small jar unsweetened apple sauce1 jar marinara sauce (or ingredients to make your own)1 (15-ounce) can chickpeas1 (15-ounce) can black or pinto beans1 (6-ounce) can wild albacore tuna (I like American Tuna)1 small jar capers1 small jar pitted Kalamata olives1 small jar dill pickles1 small jar reduced sugar grape jelly1 small jar reduced fat peanut butter1 (32-ounce) carton regular or low sodium chicken broth1 (28-ounce) can whole tomatoes

Misc. Dry Goods

1 small package chia seeds1 small package chopped pecans or walnuts1 small package unsalted peanuts1 package chocolate chipsBaking soda1 small package brown sugar1 small package dried ancho chilies (you need 2-3)

*You can buy gluten free, if desired.

Print Shopping List

posted July 25, 2020 by Gina

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