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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 7-13)
As the peak of summer now fades behind us, lets soak up every second we can! Still have lots of great summer veggies in your garden? Try this Late Summer Enchilada Pie or my easy Tomato and Zucchini Frittata– perfect for breakfast or dinner! Still need to cool off? Try these Coconut Mango Ice Pops or Peaches and Cream Popsicles! They are sure to do the trick!
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 (8/7)
B: Peach Pie Cottage Cheese Bowls
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls
D: Ratatouille with Farro and a green salad*
Total Calories: 1,051**
TUESDAY (8/8)
B: Peach Pie Cottage Cheese Bowls
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls
D: Shrimp Quesadilla with Best Guacamole
Total Calories: 1,092**
WEDNESDAY (8/9)
B: High-Protein Zucchini Omelet for One
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls
D: Slow Cooker Pulled Pork on a whole wheat bun with Quick Cabbage Slaw (recipe x 2) and ½ a corn on the cob
Total Calories: 1,189**
THURSDAY (8/10)
B: Blueberry Banana PB Smoothie
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls
D: Slow Cooker Pulled Pork on a whole wheat bun with Quick Cabbage Slaw and ½ a corn on the cob
Total Calories: 1,167**
FRIDAY (8/11)
B: Blueberry Banana PB Smoothie
L: Italian Chopped Salad (½ recipe) with ¼ raw almonds
D: Air Fryer Shrimp Sandwich with Tartar Sauce and Summer Tomato Salad
Total Calories: 1,131**
SATURDAY (8/12)
B: 3 Czech Crepes with Berries and Cream
L: Italian Chopped Salad (recipe x 2)
D: DINNER OUT
Total Calories: 541**
SUNDAY (8/13)
B: Three-Cheese Zucchini Quiche
L: Rainbow Quinoa Salad with Lemon Dressing
D: Chicken Tenders Parmesan with Eggplant Sticks
Total Calories: 1,164**
*Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, carrots, cucumbers, 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.
*Google doc
Shopping List
Produce
- 2 medium peaches
- 2 medium bananas
- 1 (6-ounce) package fresh blackberries
- 1 (6-ounce) package fresh raspberries
- 1 (12-ounce) package fresh strawberries
- 3 medium lemons
- 2 medium limes
- 1 small (5-ounce) PLUS 3 medium (6-ounce) Hass avocados
- 2 large English cucumbers
- 4 medium zucchini
- 1 large (about 1 ½ pounds) eggplant
- 1 medium head broccoli florets
- 1 medium red bell pepper
- 2 medium yellow bell peppers
- 1 medium jalapeno (PLUS 1 [optional] for Guacamole)
- 1 small head garlic
- 4 large ears of corn
- ¼ pound Brussels sprouts (or 1 small bag shredded)
- 1 small bag shredded carrots
- 1 small bunch scallions
- 1/2 small head red cabbage (or 1 small bag pre-shredded)
- 1 small head white cabbage
- 1 medium head Butter or Bibb lettuce
- 2 medium heads Romaine lettuce
- 1 (10-ounce) bag/clamshell mixed greens
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh thyme
- 1 large bunch/container fresh basil
- 1 small bunch fresh cilantro
- 3 medium PLUS 2 large vine-ripened tomatoes
- 5 large beefsteak or heirloom tomatoes
- 1 (1-pound) container grape or cherry tomatoes
- 1 small PLUS 2 medium red onions
- 1 small yellow onion
Meat, Poultry and Fish
- 1 ½ pounds (3) boneless, skinless chicken breasts
- 1 ¼ pounds boneless, skinless chicken tenders
- 1 ¾ pounds jumbo peeled and deveined shrimp
- 2 ½ pounds boneless center-cut pork loin roast
- 1 small package sliced genoa salami
Grains*
- 1 small package dry brown rice (or 2 cups pre-cooked)
- 1 small package dry pearled farro
- 1 small package dry quinoa (or 4 cups pre-cooked)
- 1 package regular or whole wheat seasoned breadcrumbs
- 1 package seasoned panko breadcrumbs
- 1 package high fiber tortillas (I use Ole Extreme or gluten free)
- 1 (8-pack) whole wheat hamburger buns
- 1 small package potato rolls (long or round, for Shrimp Sandwich)
- 1 small package all-purpose or white whole wheat flour
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)
- Cinnamon
- Honey
- Sesame oil
- Sriracha sauce
- Seasoned rice vinegar
- Black and white sesame seeds
- Light vinaigrette dressing (or make your own with ingredients in list)
- Red wine vinegar
- Hickory liquid smoke
- Garlic powder
- Apple cider vinegar
- Cayenne pepper
- Paprika
- Onion powder
- Chili powder
- Light mayonnaise
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 pint liquid egg whites
- 1 (16-ounce) tub low fat cottage cheese (I like Good Culture)
- 1 (16-ounce) tub nonfat plain Greek yogurt
- 1 (16-ounce) bag part-skim shredded mozzarella
- 1 (8-ounce) bag shredded Monterey or Pepper Jack cheese
- 1 large wedge fresh Parmesan cheese
- 1 (8-ounce) container skim milk
- 1 pint 1% milk
- 1 container light whipped cream (can sub cottage cheese or yogurt with Czech crepes, if desired)
- 1 (8-ounce) container unsweetened plain almond milk
- 1 (15-ounce) tub part-skim ricotta cheese
- 1 small tub light sour cream
- 1 (9-inch) pie dough
Canned and Jarred
- 1 jar marinara (or ingredients to make your own)
- 1 small jar roasted red peppers
- 1 small jar PB2 (powdered peanut butter)
- 1 (15-ounce) can chickpeas
- 1 (8-ounce) can tomato paste
- 1 (15-ounce) can tomato sauce
- 1 small jar dill pickles
- 1 small jar unsulfured molasses
Frozen
- 1 medium package frozen blueberries
Misc. Dry Goods
- 1 small package brown sugar
- 1 small package powdered sugar
- 1 small package shelled pistachios (if buying from bulk bin, you need 2 tablespoons)
- 1 small package raw almonds (if buying from bulk bin, you need ¼ cup)
- Cornstarch
*You can buy gluten free, if desired
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