Free 7 Day Healthy Meal Plan (August 14-20)

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.

Free 7 Day Healthy Meal Plan (August 14-20)

It’s the perfect time of year to think about meal prep as summer activities start to die down and our kids go back to school, and Skinnytaste Meal Prep is the perfect cookbook to help you save time, money and calories as fall kicks into gear. Between that and my new cookbook Skinnytaste Simple, which has delicious, healthy recipes with 7 ingredients or fewer, getting dinner on the table will be easier than ever!

With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!

Buy the Skinnytaste meal planner here:

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. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.

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!

Meal Plan:

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. The grocery list is comprehensive and includes everything you need to make all meals on the plan.

MONDAY (8/14)
B: Petite Crustless Quiche and 1 cup grapes
L: Buffalo Chicken Salad with 2 tablespoons Blue Cheese Dressing
D: Portobello Burger with Mozzarella and Pesto Mayo and Red Potato Salad
Total Calories: 1,068*

TUESDAY (8/15)
B: Petite Crustless Quiche and 1 cup grapes
L: Buffalo Chicken Salad with 2 tablespoons Blue Cheese Dressing
D: Grilled Steak Fajitas with Cilantro Lime Cauliflower Rice
Total Calories: 1,261*

WEDNESDAY (8/16)
B: Petite Crustless Quiche and a peach
L: LEFTOVER Grilled Steak Fajitas
D: One-Pot Orzo with Sausage, Spinach and Corn

Total Calories: 1,125*

THURSDAY (8/17)
B: Petite Crustless Quiche and a peach
L: LEFTOVER Grilled Steak Fajitas
D: Mediterranean Boneless Pork Chops with Summer Vegetables with Chopped Feta Salad

Total Calories: 1,147*

FRIDAY (8/18)
B: Air Fryer Breakfast Banana Split
L: Hearts of Palm Noodle Peanut Stir Fry
D: Grilled Shrimp Panzanella Skewers with Chopped Wedge Salad
Total Calories: 1,048*

SATURDAY (8/19)
B: Yogurt Sheet Pan Pancakes with Mixed Berries with 1 tablespoon maple syrup and ½ banana (sliced)
L: Chicken Club Lettuce Wrap Sandwich (recipe x 4)
D: DINNER OUT

Total Calories: 589*

SUNDAY (8/20)
B: LEFTOVER Yogurt Sheet Pan Pancakes with Mixed Berries with 1 tablespoon maple syrup and ½ banana (sliced)
L: Open-Faced Tuna Melt Sandwich (recipe x 2) with 8 baby carrots
D: Buttermilk Marinated Air Fryer Whole Chicken with Zucchini Gnocchi  
Total Calories: 1,119*

*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.

*Google doc