7 Day Healthy Meal Plan (Aug 24-30)

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 (Aug 24-30) collage

7-Day Healthy Meal Plan

So I am getting my sanity back!!! Finally back to normal with internet and WiFi! You don’t realize how much you rely on something til you don’t have it anymore! Thank you all for your patience! I’ve received a few requests asking about a vegetarian meal plan, and while I do not have one at this time I want to make sure everyone know they can check out all my vegetarian recipes here.

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 (8/24)
B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) and a peach (0B 0G 0P)
L: Taco Salad Meal Prep (7B 7G 7P)
D: Cauliflower Gnocchi (3B 3G 3P) with a green salad* (1B 1G 1P)

Totals: WW Points 14B 18G 14P, Calories 947**

TUESDAY (8/25)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Taco Salad Meal Prep (7B 7G 7P)
D: Cod Fish Tacos (5B 7G 5P) with Chipotle’s Cilantro Lime Rice (6B 6G 6P)
Totals: WW Points 23B 28G 23P, Calories 1,099**

WEDNESDAY (8/26)
B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) and a peach (0B 0G 0P)
L: Taco Salad Meal Prep (7B 7G 7P)
D: Baked Chicken Parmesan (4B 6G 4P) over 1 cup whole wheat spaghetti (5B 5G 0P) with Easy Garlic Broccolini*** (1B 1G 1P)

Totals: WW Points 20B 26G 15P, Calories 1,093**

THURSDAY (8/27)
B: Peach Banana Green Smoothie with Hemp Seeds (½ recipe) (3B 3G 3P)
L: Taco Salad Meal Prep (7B 7G 7P)
D: LEFTOVER Baked Chicken Parmesan (4B 6G 4P) over 1 cup whole wheat spaghetti (5B 5G 0P) with Easy Garlic Broccolini** (1B 1G 1P)

Totals: WW Points 20B 22G 15P, Calories 986**

FRIDAY (8/28)
B: Peach Banana Green Smoothie with Hemp Seeds (½ recipe) (3B 3G 3P)
L: Hummus Avocado Toast (6B 6G 6P) with an apple (0B 0G 0P)
D: Grilled Pesto Shrimp Skewers (3B 3G 3P) with Grilled Corn Salad with Feta (3B 6G 3P)
Totals: WW Points 15B 18G 15P, Calories 881**

SATURDAY (8/29)
B: Crustless Broccoli Cheddar Quiche (4B 6G 4P) with ½ a grapefruit (0B 0G 0P)
L: Chickpea Salad (1B 5G 1P) with ½ whole wheat pita (2B 2G 2P) and ¼ cup hummus (4B 4G 4P)
D: ORDER IN!

Totals: WW Points 11B 17G 11P, Calories 622**

SUNDAY (8/30)
B: Low Fat Blueberry Scones (7B 8G 7P) with 1 cup diced cantaloupe (0B 0G 0P)
L: Italian Chopped Salad (recipe x 2) (8B 8G 8P)
D: Turkey Meatloaf (3B 5G 3P) with Skinny Garlic Mashed Potatoes (5B 5G 1P) and String Beans with Garlic and Oil (2B 2G 2P)

Totals: WW Points 25B 28G 21P, Calories 1,053**

*Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, 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.
***Add an extra bunch of broccolini for leftovers Thurs.

Google doc of meal plan for last week of august

*Google doc

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21 comments

  1. Yay! These meal plans are great! 

  2. Great week of meals!  We loved all the dinners and adapted them to being prepared on the outside grill.   

  3. Thanks so much for your weekly plans. We are starting out this week and so far we love it.

  4. I just started using Noom to track calories and I’ve ordered two of your cool books.  Thank you much for the meal plans.  It makes it much easier to plan! I’m a huge fan of yours.

  5. these are great keep them coming

  6. Thanks for the meal plan! I’m new to skinnytaste and this is a great way for me to easily find a sampling of recipes that cover each meal of the day. I’m planning to try 8 new skinnytaste recipes this week! Can’t wait to try them!

  7. I use your recipes every week for my own meal planning but am trying out your meal plan this week. So far, so good! I love the shopping list, it makes things SO easy. Please continue to share! It saved me so much time this week.

  8. Love the meal plans….thank you for continuing to share!

  9. I have been using your plans for about a month or so now and I have been searching for  this organization, variety and nutrition all in one place for YEARS!!! Please don’t ever stop publishing these weekly blogs! They make dinner time and grocery time an absolute pleasure for me 🙂

  10. I love your meal plans!!! Especially when they are posted on Friday so I can do my shopping on Saturday.

  11. Thanks for these. I’d like to also sign on to the suggestion for vegetarian meal plans. I’m sure these are a ton of work to put together, and I’ve no idea of the work involved to do one plan, let alone two in parallel. We enjoy your recipes, and I appreciate the convenience of the weekly plan. But my own family is eating so much less meat these days…..

  12. Thank you as always for the meal plans! I, for one, live Mestless Monday, I am not sure I would be all in for a vegetarian meal plan for the week, however, I would never complain! I’m just grateful you make adulting so easy by answering the question “What’s for dinner?” every night for me!

  13. I’m going to try this meal plan this week. I’m hoping that I can swap out the white fish for chicken. 

  14. Thank you so much for the meal planning and recipes! Just ordered the meal planner – can’t wait to start using it with these plans!!

  15. Love the meal plans!  Makes for easy prepping and delicious, healthy meals!

  16. Please never stop!!! My family has followed these plans for a few years now. Is the only place I’ve found where not only myself but all 3 teen boys and hubby all enjoy the meal as well. I thank you for your time and commitment

  17. Thank you !! Your Meal plans are a life saver and I appreciate the time and effort you put in each week to provide them to us!!

    • I like so much this web site! I read everyday! Im also grateful I found this https://bit.ly/2ElAXFI , it help me a lot! Hope this to help others too!!

  18. Thank you so much for doing all this work and sharing it with us each week.  Every recipe I have made has been easy to follow, and more importantly, healthy and delicious.  I feel so lucky to benefit from your knowledge and hard work..