Skinnytaste Meal Plan (Aug 6-Aug 12)

A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.

While we are still enjoying the rest of our summer here in the north, I know many of you are preparing for your children to go back to school (and some already have!). Let me know what your favorite back to school recipes are!

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!

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 Weight Watcher Freestyle Points 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 (8/6)
B: 2 hard-boiled eggs (0) and a peach (0)
L: Chicken Tzatziki Bowls* (9)
D: Veggie Lasagna Zucchini Boats (7)
Totals: Freestyle Points  16, Calories 902**

TUESDAY (8/7)
B: Avocado Toast with Sunny Side Egg (4)
L: Chicken Tzatziki Bowls (9)
D: Thai Chicken Peanut Lettuce Tacos (6) with sliced cucumbers (0)
Totals: Freestyle Points ™ Smart Points 19, Calories 898*

WEDNESDAY (8/8)
B: Avocado Toast with Sunny Side Egg (4)
L: Chicken Tzatziki Bowls (9)
D: Mediterranean Boneless Pork Chops with Julienned Vegetables (6)
Totals: Freestyle Points ™ Smart Points 19, Calories 859**

THURSDAY (8/9)
B: 2 hard-boiled eggs (0) and a peach (0)
L: Chicken Tzatziki Bowls (9)
D: Grilled Bourbon Chicken (5) with 1 cup cauliflower rice (0)
Totals: Freestyle Points ™ Smart Points 14, Calories 1,003**

FRIDAY (8/10)
B:  PB & J Yogurt (6)
L: Watermelon Arugula and Feta Salad (4)
D: Grilled Salmon with Avocado Bruschetta (3) and ¾ cup brown rice (5)
Totals: Freestyle Points ™ Smart Points 18, Calories 959**

SATURDAY (8/11)
B:  Breakfast Pizza (5)
L: Watermelon Arugula and Feta Salad (4)
D: DINNER OUT!
Totals: Freestyle ™ Smart Points 9, Calories 429**

SUNDAY (8/12)
B: ¼ Crustless Summer Zucchini Pie (4) with 1 cup grapes (0)
L: The Skinny Tuna Melt (4) with an apple (0) (Recipe x 2)
D: Cheese Stuffed Turkey Meatloaf (7) with Roasted Parmesan Green Beans (1)
Totals: Freestyle Smart Points 16, Calories 960**

*Prep/make Chicken Tzatziki Bowls on Sunday for Mon-Thurs lunch.  You can also boil your eggs for Mon/Thurs breakfast, if desired.

**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

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37 comments

  1. Absolutely using these plans!!! Please continue sharing!

  2. First time using your menu can’t wait to enjoy them

  3. You are helping so many people towards their goals of eating better and maintaining a healthier lifestyle with your meal plans. Appreciate you more than you will ever know. Thank you!

  4. I love these meal plans with the grocery lists! It is really helping me to eat healthier.

  5. Do you have to print each recipe separately? Or is there someplace to get all of them in one swoop?

  6. Please continue! This is very helpful to keep track, delicious menus, and the shopping list is so handy. I love your web site. Keep up the good work.

  7. Love these! Makes following the program so much easier for me!

  8. I love these, please continue making them 🙂

  9. Thank you so much for these meal plans! Please keep doing them 😀 

  10. This is absolutely great and I can’t say thank you enough for doing this! It’s been hard trying to get back on the wagon To a healthy lifestyle and this makes it a little bit easier! Thank you so much and please keep doing this! ❤️

  11. Love the meal plans!!!
    Is anyone else having trouble getting the google doc to pull up? I like to print out the weekly view but it’s not working.

  12. I just ordered my groceries which are coming today and then I will get cooking. I am so excited to have a meal plan that includes family dinners. I was in a cooking rut so this makes it easy — and healthy!

  13. Thank you so much for all of the recipes! In the last month, i have made recipes from Skinnytaste, and they never let me down. I have tried the lasagna rollup, blueberry muffin, enchiladas, and I even made eggplant parmigiana! Being new to the cooking scene, it has been refreshing being able to find a one stop shop for all my recipes (and that my dishes are all delicious). Thank you for inspiring me and boosting my confidence in the kitchen 🙂 

  14. Love the meal plans!! They help me get organized and take out the guess work of planning. Thank you!

  15. We LOVE these recipes! I use these every week! Thank U for taking the time to share these

  16. Are you no longer including the printable calendar. I find it very helpful to print and put on my refrigerator fir easy reference. Thanks

  17. Love your recipes, Gina! I did not know you were doing weekly meal plans… this will be a game-changer for me!! Looking at all of the other weekly plans you have done, I can see that it would take a lot of time to complete the meal plans and grocery list. Will definitely be using these! Thank you!

  18. Please keep doing what you are doing. I love your site, I have used the meal plans numerous times. My husband and kids love your recipes as well!

  19. Oh please don’t stop the dinner plans. They help me soooo much

  20. Thank you for these weekly menus!  I use the breakfast and lunch ideas the most but have found great dinner ideas as well. My hubby is a bit of a fussy eater.  I’m finding that I need to have a meal plan for successful weight loss and your menus are working for me!

  21. Yes please keep up the meal plans, recipes and shopping lists! I just found these and am loving them! Thank you for all your hard work!

  22. Hi, Gina! Thanks for the AWESOME recipes! I’m just starting WW, and I’m so excited to use your menus. Do you have a favorite whole grain bread?

  23. I’m a WW member who needs help making a plan & YOUR menu 
    Plan looks like it has both the structure & flexibility I need!
    THANKS for sharing your gifts with us!

  24. Thank you for the weekly planner. I have been using these to stay on my diet. This makes planning B, L, and Dinners so easy. I also love the shopping list and the calculator to keep me on track. I forward to these e-mails every week.

  25. Just came across your site.  Love the meal plans. Haven’t started using them yet, but hope to do so soon.  Thank you for creating this website!

  26. Love these meal plans! Please keep sharing!!!

  27. Hi Gina-
    Thank you so much for the weekly meal plans! They are a huge help on my weight loss journey. Today I noticed the google doc has dinner Friday 8/11 as Korean Beef, but the website above says Salmon. Just an FYI. It looks like to google grocery list is for the salmon.
    Thanks again!

  28. Thank you, Gina!  Please continue.  I can’t tell you how encouraging I find your site.  Just trying to menu plan at the beginning of my WW journey is causing me to feel defeated.   Your plans and lists are so helpful and I am going to use so I can cook for the whole family.   Thank you!  Thank you!  

  29. love this please keep sharing

  30. Please continue! These meal plans are so helpful! 

  31. Definitely I am using your meal plans. I love the diverse menus and the inclusion of the grocery list is priceless to me. 

  32. Thank you for sharing these menus and for listing the WW points. . I definitely use them . I shared them at my WW meeting this week. 
    Can’t wait for your new cookbook.

  33. Hi,

    I recently found your website and am beginning to use these weekly meal plans and would love it if you continued to share them!

    Thanks!

  34. Just ran across this website this week. We’ve tried three of the recipes and intend on trying to stick to the plan this coming week. Thanks for sharing the menus!!

  35. I am still using these. Thank you so much for compiling these menus, it really is so helpful!

  36. Yes, please continue making your weekly plans; I look forward to them each week and I use it as a guideline to menu plan. It gives me great ideas and I am loving your recipes. I have been using them all summer and they are all terrific and make me feel better knowing they are healthier.