7 Day Healthy Meal Plan (Aug 10-16)

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 collage

7-Day Healthy Meal Plan

I hope everyone is doing well this week! As many of you know, I live in Long Island NY, and we were hit pretty hard from tropical storm Isaias. We had some property damage and have been out of power since. I am thankful we are all OK, but I am asking for patience this week as my internet accessibility is pretty much non existent at this time. Crossing fingers that the electricity is back on soon, I know there are so many without!

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 (8/10)
B: Loaded Baked Omelet Muffins* (2B 4G 2P) with 1 cup strawberries (0B 0G 0P)
L: Turkey Club (7B 8G 7P)
D: Zucchini Rollatini (recipe x 2) (8B 8G 8P) with Vegan Caesar Salad (3B 1G 1P)
Totals: WW Points 20B 21G 18P, Calories 1,003**

TUESDAY (8/11)
B: Loaded Baked Omelet Muffins (2B 4G 2P) with 1 cup strawberries (0B 0G 0P)
L: LEFTOVER Zucchini Rollatini (8B 8G 8P)
D: Turkey Taco Lettuce Wraps (0B 5G 5P) with 2 tablespoons cheddar (2B 2G 2P) and Fiesta Lime Rice (2B 4G 2P)

Totals: WW Points 14B 23G 19P, Calories 994**

WEDNESDAY (8/12)
B:  Loaded Baked Omelet Muffins (2B 4G 2P) with a peach (0B 0G 0P)
L: LEFTOVER Zucchini Rollatini (8B 8G 8P)
D: Spaghetti with Sautéed Chicken and Grape Tomatoes (7B 9G 2P)

Totals: WW Points 17B 21G 12P, Calories 871**

THURSDAY (8/13)
B: Blueberry Banana Oatmeal Smoothie (½ recipe) (7B 7G 7P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Grilled Rosemary Lamb Chops (6B 4G 6P) with Houston’s Couscous Salad (7B 7G 4P)
Totals: WW Points 23B 26G 20P, Calories 868**

FRIDAY (8/14)
B: Blueberry Banana Oatmeal Smoothie (½ recipe) (7B 7G 7P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Basil-Parmesan Crusted Salmon (3B 6G 3P) with ¾ cup brown rice (5B 5G 0P) and Massaged Raw Kale Salad (2B
2G 2P)

Totals: WW 20B 28G 15P, Calories 956**

SATURDAY (8/15)
B: Stuffed Bagel Balls*** (5B 6G 5P) with a peach (0B 0G 0P)
L: Creamy Shrimp and Celery Salad (2B 3G 2P)
D: ORDER IN!

Totals: WW Points 7B 9G 7P, Calories 391**

SUNDAY (8/16)
B: Crustless Quiche Lorraine (5B 7G 5P) with 1 ½ cups mixed greens and 1 tablespoon light vinaigrette (1B 1G 1P)
L: Easy Margarita Pizza (6B 7G 6P) with 8 baby carrots (0B 0G 0P)
D: Grilled Bourbon Chicken (4B 8G 4P) with Cauliflower Fried “Rice” (1B 2G 1P)
Totals: WW Points 17B 25G 17P, Calories 1,000**

*Freeze any leftover you/your family won’t eat.
**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, adjusting baking powder, for lunch Sun.

google doc for meal plan calendar Aug 10-16

*Google doc

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28 comments

  1. Thank you so much for providing these wonderful meal plans – I have followed you for a long time and have some standard faves and love trying out some of your new recipes as well! 
    Question:  Is there a way to modify the weekly grocery list provided? 
    Thx so much! 

  2. This is my first week following the meal plans and I’m so thankful that you’ve taken the time to come up with these! I love how you included a shopping list too! Thank you!

  3. Thank you for doing this! My whole family has been loving the food! All of the recipes I’ve tried from the website have been great, and I am ordering my second week of your meal plan right now! I wish I’d started when I first heard about you on Half Size Me!

  4. These meal plans are so helpful! Thank you for sharing them 🙂 

  5. Love your menu plans, please continue to share them! : )

  6. Thanks for posting this on Friday!!! Huge help for me:)

  7. Thank you for doing these meal plans every week!  They are so helpful!

  8. I’m so sorry to hear about the devastation in your area due to the tropical storm. I will say a prayer for your community! Hugs!

  9. You are a lifesaver!!! I prayed for a solution to my meal-planning mess for months. You and this website are the answer to that prayer. I printed out the entire meal plan, shopping list, and all the recipes for this week. I just got back from the grocery store, and $120 later, I have the entire week ready to go. (To be fair, I had some of the meat frozen, and many of the veggies and herbs in my garden.) I am so excited to give this week a try! I am sharing your website with all my girlfriends (Little League moms) who had me addicted to the overpriced (but good) Hello Fresh.

  10. Hi there! I love your recipes!  I am following a keto lifestyle. Have you considered doing a Keto meal plan?

  11. New to Skinny Taste – do you ever do a vegetarian or a pescatarian weekly menu? Thank you for the great recipes!

  12. Thank you for sharing these meal plans, they are so helpful to go with the WW SP. During Covid, with your help, weve lost weight instead of gaining. We are so thankful for the variety you share, it has been a life saver. I wish you the best in recovery of Isaias.

  13. Thank you for the meal plans and for the delicious recipes. Please continue! 🙂

  14. I just love getting the meal plans on Friday! That gives me the weekend for shopping and prepping! Thank you!

  15. Last week was our first time trying you meal plans. And it was Game Changer! It made my life so much easier!!! Thank you so much! Looking forward to this week’s menu! 

  16. Thank you for getting this out to us each and every week. I lost power too with Isaias but fortunately I got it back. I hope you get it back soon too. Best wishes to you and yours.

  17. Oh no! I hope you get power restored soon, so sorry to hear you experienced some damages. Thank you so much for posting these, calling it a lifesaver wouldn’t be enough! <3

  18. So excited you’ve been able to get these up on Friday the last 2 weeks!!🤩. Really makes my weekend so much easier to get this all done Friday afternoon right after work. I wouldn’t know what to eat without this

  19. I just have to say these meal plans have made my life SO easy!! I am a single woman so I move things around, but my WW journey would not be possible without these! THANK YOU THANK YOU THANK YOU!!!!

  20. Another Friday meal plan post!! Gina- I can’t say it enough… so grateful to be able to get my week mapped out before the weekend! And appreciate you doing this while you were getting hammered by a storm! Thank you!!!

  21. I absolutely love this!! Please continue! The recipes are delicious!!!