7 Day Healthy Meal Plan (Aug 31-Sept 6)

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 31-Sept 6) collage

7-Day Healthy Meal Plan

Hey guys! In case you missed it, I shared a FREE bonus pack this week which you can download today, it includes 3 exclusive recipes and some sneak peak recipes from my new Skinnytaste- Meal Prep cookbook. All you have to do is pre-order the book and submit your proof of purchase here to automatically download the bonus pack (if you already pre-ordered, no worries, you can still fill it out!)

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 (8/31)
B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) and 1 cup watermelon (0B 0G 0P)
L: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) with a peach (0B 0G 0P)
D: Angel Hair Pasta with Zucchini and Tomatoes (7B 7G 7P) with 1 ½ cups mixed greens, 1 tablespoon shaved parmesan and 1 tablespoon light vinaigrette (2B 2G 2P)

Totals: WW Points 17B 23G 17P, Calories 938*

TUESDAY (9/1)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) with a peach (0B 0G 0P)
D: Turkey Enchilada Stuffed Poblanos Rellenos (6B 6G 6P) with 1 ounce avocado (1B 1G 1P) and Cilantro Lime Cauliflower Rice (1B 1G 1P)

Totals: WW Points 18B 23G 18P, Calories 921*

WEDNESDAY (9/2)
B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) and 1 cup watermelon (0B 0G 0P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) with an apple (0B 0G 0P)
D: Summer Vegetables with Sausage and Potatoes (7B 7G 5P)

Totals: WW Points 14B 18G 12P, Calories 967*

THURSDAY (9/3)
B: Green Apple Lemon Cucumber Ginger Smoothie (½ recipe) (7B 7G 7P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) with 1 cup grapes (0B 0G 0P)
D: Crispy Togarashi Chicken with Sesame Cucumber Relish (4B 7G 4P) with ¾ cup brown rice** (5B 5G 0P)

Totals: WW Points 20B 23G 15P, Calories 903*

FRIDAY (9/4)
B: Green Apple Lemon Cucumber Ginger Smoothie (½ recipe) (7B 7G 7P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) with an apple (0B 0G 0P)
D: Air Fryer Cajun Shrimp Dinner (5B 6G 5P) with ¾ cup (LEFTOVER) brown rice (5B 5G 0P)
Totals: WW Points 21B 22G 16P, Calories 899*

SATURDAY (9/5)
B: Breakfast Pizza (5B 8G 5P)
L: Spiralized Greek Cucumber Salad with Lemon and Feta (recipe x 4) (7B 7G 7P)
D: ORDER IN!

Totals: WW Points 12B 15G 12P, Calories 496*

SUNDAY (9/6)
B: Crustless Summer Zucchini Pie (3B 4G 3P) with 1 cup fruit salad*** (0B 0G 0P)
L: BLT with Avocado (recipe x 4) (9B 9G 9P)
D: Grilled Steak with Tomatoes, Red Onion and Balsamic (½ recipe) (4B 4G 4P) with Grilled Corn Salad with Feta  (3B 6G 3P)

Totals: WW Points 19B 23G 19P, Calories 847*

*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.
**Make an extra 3 cups rice for leftovers Friday.

***Fruit salad includes 1 cup watermelon, 1 cup grapes, 1 peach and 1 cup blackberries.

7 Day Healthy Meal Plan (Aug 31-Sept 6)

*Google doc

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21 comments

  1. I will definitely use this meal plan for next week. Everything sounds delicious and easy to make. I really love the variety the meal plans provide. 

  2. LOVE the meal plans! It simplifies my life so I can focus on the rest of it!

  3. I am absolutely blown away by your meal plans and am blessed by them.  I’ve recently joined Weight Watchers and that’s how I found your plans.  Thank. you so much!

  4. I use your plans EVERY week so PLEASE continue sharing!

  5. This is my second week making these meal plans. Over all I love it. I do wish there was more instructions/suggestions for meal plan novices bc I don’t know what to prep when. I need to be better about logging because as a nursing mom I need to add a lot more food and I don’t think I’ve been eating enough by just adding fruits and butter(🤪) and whole fats in my meals. I have noticed that I always end up with more than enough food and end up skipping meals that I bought food for because I wanted to eat leftovers 🤷🏾‍♀️. Thank you so much for this meal plan!!!

  6. I just started using the meal plans and find them so very helpful.

  7. Gina, I read on your latest meal plan to let you know that we read them as you want to know if you are going to keep publishing them. YES! YES! YES! I love the meal plans. I don’t follow them item by item but I always end up doing a couple of suggestions each week. Plus they remind me of past recipes that I’ve liked and want to use again. Please keep publishing them!

  8. I’ve saved all 341 weeks of these postings and they’re keeping me on track. I reached goal a year and a half ago and I credit your meal plans for helping me do so.
    I recently realized that I can automatically have the recipes scaled down to 1 serving by going to the PRINT function. Thanks so much for that addition to the plan.

  9. Thank you for the meal plans. I use them and appreciate you for providing them.

  10. Thank you so much for sharing these every week. They really help me stay on track!

  11. I agree!  It is most helpful to have the week’s menus on Friday. Please continue posting. Thank you. 

  12. I have been using these the past 2 weeks and I love it! I love that you have more fruit in this weeks. 
    My only suggestion would be it would be nice if you color coded the grocery list and the meals so that if you need to double for more family or sub out something it’s easy a to delete those items from the list.  

  13. I’m using these. Please keep posting. 🙂 Also, thank you!

  14. I agree with Jennifer! I love that they are posted on Fridays. I LOVE your menu plans! Thank you a million times over!

  15. I love that you have started posting these on Friday evening instead of on Saturday. Thank you so much!