7 Day Healthy Meal Plan (August 9-15)

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and WW Points.

7-Day Healthy Meal Plan

While I know it is still early for those of us up north, some kids are already back, or going back to school this week!!! Crazy! I am thankful that we still have another few weeks to enjoy lazy summer days before Madison has to go back. For those that are heading back and looking for an easy school lunch, try my BLT Roll Ups with Turkey and Avocado and for a quick after school snack try my Cheeseburger Crunch Wrap or these Veggie Shooters and sneak in some extra vegetables!

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 (8/9)
B: Savory Cottage Cheese Bowl (3B 3G 3P)
L: Chickpea Egg Salad (½ recipe) (2B 13G 2P)
D: 1 cup whole wheat spaghetti (5B 5G 0P) with Garden Tomato Sauce (1B 1G 1P) and Grilled Vegetable Towers
with Mozzarella (5B 5G 5P)

Totals: WW Points 16B 27G 11P, Calories 1,025*

TUESDAY (8/10)
B: Strawberry Peanut Butter Swirl Smoothie Bowl (½ recipe) (7B 7G 7P) with 1 tablespoon slivered almonds (1B 1G 1P)
L: Chickpea Egg Salad (½ recipe) (2B 13G 2P)
D: Cheesy Rotisserie Chicken Enchilada Skillet (9B 13G 9P)

Totals: WW Points 19B 34G 19P, Calories 1,171*

WEDNESDAY (8/11)
B: Savory Cottage Cheese Bowl (3B 3G 3P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) and an apple (0B 0G 0P)
D: Mediterranean Boneless Pork Chops with Summer Veggies (6B 6G 6P) and Lemon-Parsley Potato Foil Packets
(3B 3G 1P)

Totals: WW Points 16B 16G 14P, Calories 905*

THURSDAY (8/12)
B: Strawberry Peanut Butter Swirl Smoothie Bowl (½ recipe) (7B 7G 7P) with 1 tablespoon slivered almonds (1B 1G 1P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) and an apple (0B 0G 0P)
D: Soy Marinated Flank Steak (6B 6G 6P) Asian Edamame Fried Rice (4B 5G 1P)
Totals: WW Points 22B 23G 19P, Calories 1,121*

FRIDAY (8/13)
B: Savory Cottage Cheese Bowl (3B 3G 3P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) and a peach (0B 0G 0P)
D: Basil-Parmesan Crusted Salmon (3B 6G 3P) with Wilted Baby Spinach with Garlic and Oil (1B 1G 1P) and ¾ cup brown rice (5B 5G 0P)

Totals: WW Points 16B 19G 11P, Calories 1,049*

SATURDAY (8/14)
B: Stuffed Bagel Balls** (5B 6G 5P) with a peach (0B 0G 0P)
L: Lemon-Chili Shrimp Quinoa Bowls (8B 10G 4P)
D: DINNER OUT OR ORDER IN!

Totals: WW Points 13B 16G 9P, Calories 715*

SUNDAY (8/15)
B: Bacon Egg and Avocado Breakfast Sandwich (6B 10G 6P)
L: Classic Egg Salad (3B 6G 3P) on 1 slice whole grain bread (3B 3G 3P) and sliced cucumbers (0B 0G 0P)
D: Korean Grilled Chicken Breasts (2B 3G 2P) with Asian Chopped Salad with Sesame Soy Vinaigrette (4B 7G 4P)

Totals: WW Points 18B 29G 18P, Calories 1,087*

*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 bagel dough recipe for breakfast Sunday

*Google doc

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11 comments

  1. Please continue to share your meal plans. I really appreciate them! I just found them and I believe using them will help me loose the 100lbs I have been trying to loose for the last 11 years! <3 <3 <3

  2. I LOVE this meal plan! I have used it almost exactly as presented for three weeks now and it is just what I wanted. I do not like to cook but I know eating right is worth it. Now I do not have to wonder what I am going to make for dinner and I know I have all the ingredients I need. This is a HUGE help to me. I have eight children and most of us like most of these meals which is incredible. The recipes are that good. They do take a lot longer to prepare than the  recipe says. I spend a lot of time chopping vegetables, grating carrots or ginger roots, and squeezing limes or lemons. I think now that I understand this I will look for a good food chopper.

    THANK YOU for this wonderful meal plan!

  3. Someone recently pointed me to this site because I needed inspiration for cooking, fully-formed meal plans, and a shopping list. I followed it pretty closely this week and the food was fantastic! Eagerly waiting for next week’s, although I know I can go backward and try one of the many others already published. I hope you keep doing these!

  4. Can you please also post the shopping list for the meal plans on your book?

  5. For those of us who don’t have time to do a lot of planning, these meal plans are great. Thank you so much for providing not just the meals, but also the grocery list.

  6. Thank you for doing this. We are making it all this week. Following each day exactly as you have prepared it. I love this. Its easy to prepare and prep for the week when its all planned out. It is nice not have to decide what to have for dinner! Thank you!

  7. Thank you for doing this every week. I really appreciate it.

    @Rose I have a bunch of non fish eaters in my house. I always sub for chicken breast and it always come out amazing.

  8. Do you have any plans for people that don’t eat fish

  9. Great sounding recipes this week. I will be making several of them. Thanks for sharing with us.