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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 21-27)
As some of you can probably tell, one of my favorite late summer veggies is……eggplant!! My Grilled Veggie Towers with Mozzarella, Stuffed Eggplant Parmesan, Lighter Eggplant Parmesan or if you have my Skinnytaste Air Fryer Dinners Cookbook, my Air Fryer Eggplant Parmesan is a must! This Chicken Eggplant Parmesan is also a fun twist! Enjoy!
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!
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!
Buy the Skinnytaste meal planner here:
A note about WW Points
If you’re following Weight Watchers, all the recipes here have been updated to reflect the new Weight Watchers program, with points displayed under the recipe title. The ww button in the recipe card takes you to the Weight Watchers website where you can see the recipe builder used to determine those points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!
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 (8/21)
B: Tropical Chia Pudding Breakfast Bowl
L: 5-Ingredient Salmon Salad on 1 slice sourdough bread and 1 cup cherries
D: Pesto Pasta with Arugula, Asparagus, Peas and Pistachios
Total Calories: 1,006*
TUESDAY (8/22)
B: Tropical Chia Pudding Breakfast Bowl
L: 5-Ingredient Salmon Salad on 1 slice sourdough bread and 1 cup cherries
D: Smash Tacos with Mexican Cauliflower “Rice”
Total Calories: 1,136*
WEDNESDAY (8/23)
B: High-Protein Scrambled Eggs with Cottage Cheese with ¼ cup salsa and 2 ounces avocado
L: 5-Ingredient Salmon Salad on 1 slice sourdough bread and 1 cup cherries
D: Grilled Steak with Tomatoes, Red Onion and Balsamic, and Grilled Corn Salad with Feta and Grilled Asparagus
Total Calories: 1,010*
THURSDAY (8/24)
B: Peanut Butter Breakfast Oatmeal Bowl
L: LEFTOVER Grilled Steak with Tomatoes, Red Onion and Balsamic and Grilled Corn Salad with Feta
D: Summer Vegetables with Sausage and Potatoes Skillet
Total Calories: 1,047*
FRIDAY (8/25)
B: Peanut Butter Breakfast Oatmeal Bowl
L: LEFTOVER Grilled Steak with Tomatoes, Red Onion and Balsamic and Grilled Corn Salad with Feta
D: Air Fryer Fish Sticks with Lemony Hearts of Palm and Avocado Salad
Total Calories: 1,179*
SATURDAY (8/26)
B: Bacon, Egg and Avocado Breakfast Sandwich**
L: Antipasto Salad (recipe x 4)
D: DINNER OUT
Total Calories: 623*
SUNDAY (8/27)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (recipe x 2)
L: Pepperoni Pizza Bites with 8 baby carrots
D: Chicken Eggplant Parmesan with Sauteed Baby Zucchini (recipe x 2)
Total Calories: 1,134*
*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.
**Double dough recipe for Pizza Bites on Saturday
*Google doc
Shopping List
Produce
- 1 medium kiwi
- 1 small mango
- 1 pound cherries
- 2 small PLUS 2 medium bananas
- 1 small PLUS 3 medium lemons
- 1 (6-ounce) container fresh raspberries
- 1 (6-ounce) container fresh blueberries
- 1 small (5-ounce) PLUS 1 medium (6-ounce) plus 1 large (7-ounce) Hass avocados
- 1 small jalapeno
- 1 medium red bell pepper
- 1 medium yellow bell pepper
- 1 medium orange bell pepper
- 1 small bunch celery
- 7 medium ears of corn
- 1 ½ pounds asparagus
- 1 medium head cauliflower (or 1 medium bag riced)
- 1 pound baby red potatoes
- 1 small eggplant
- 1 medium cucumber
- 2 medium zucchini
- 2 packages baby zucchini (you need about 40)
- 1 (2-pound) package baby carrots
- 1 medium head garlic
- 1 (1-pound) bag/clamshell baby arugula
- 1 small head Romaine lettuce
- 1 medium bunch/container fresh basil
- 1 small bunch/container fresh dill
- 1 small bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 2 medium heirloom tomatoes
- 4 medium vine-ripened tomatoes
- 2 medium plum tomatoes
- 1 dry pint cherry or grape tomatoes
- 1 large red onion
- 1 medium PLUS 1 large yellow onion
Meat, Poultry and Fish
- 1 ½ pounds (4 small) boneless, skinless chicken breasts
- 1 pound 93% lean ground turkey
- 1 pound Italian chicken sausage
- ½ pound skinless wild salmon
- 1 ½ pounds skinless wild cod, sea bass or haddock
- 2 pounds flank or London broil steak
- 1 package center-cut bacon
- 1 package turkey pepperoni
- 1 package sliced prosciutto di Parma
Grains*
- 1 small loaf sourdough bread
- 1 small package corn tortillas (you need 8)
- 1 package unbleached all-purpose flour
- 1 package seasoned panko breadcrumbs
- 1 package quick or old fashioned oats
- 1 package whole wheat fusilli or other short pasta (I like Delallo)
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Oregano
- Pure maple syrup
- Ground ginger
- Crushed red pepper flakes
- Old Bay seasoning
- Paprika
- Smoked paprika
- Dijon mustard
- Regular or light mayonnaise
- Garlic powder
- Balsamic vinegar
- Taco seasoning (or ingredients to make your own)
- Cayenne pepper
- Cumin
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 medium container Pico de Gallo (or ingredients to make your own)
- 1 small package feta
- 1 small wedge fresh Parmesan cheese
- 1 (8-ounce) bag shredded cheddar or Mexican cheese blend
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (6-ounce) chunk fresh mozzarella cheese
- 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 (6-ounce) container whole milk plain Greek yogurt
- 1 quart unsweetened vanilla almond milk
- 1 (6 or 8-ounce) container low fat cottage cheese (I like Good Culture)
Canned and Jarred
- 1 large jar marinara sauce (or ingredients to make your own)
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 medium jar roasted red peppers
- 1 small jar pepperoncini
- 1 medium jar Giardiniera
- 1 large jar pitted green or black olives
- 1 (14-ounce) can hearts of palm
- 1 small jar dill pickles
- 1 small jar creamy peanut butter
Frozen
- 1 medium bag peas
- 1 medium bag strawberries
Misc. Dry Goods
- 1 small package chia seeds (if buying from bulk bin, you need about 1/3 cup)
- 1 small package monk fruit, stevia or your favorite sweetener
- 1 small package dried unsweetened shredded coconut (if buying from bulk bin, you need 2 tablespoons)
- 1 small package roasted shelled pistachios (if buying from bulk bin, you need 3 tablespoons)
- 1 small package raw or roasted almonds (if buying from bulk bin, you need 2 tablespoons)
- Baking powder
Non-Food Items
*You can buy gluten free, if desired
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