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

Shopping List:

Produce

  • 2 peaches
  • 4 apples (any variety)
  • 1 ½ pounds seedless grapes
  • ¾ pound green beans
  • 1 mini seedless watermelon
  • 2 ounces cremini mushrooms
  • 2 large shallots
  • 1 medium lime
  • 1 small bunch celery
  • 1 small orange
  • 1 medium head cauliflower (or 4 cups “riced”)
  • 1 large lemon
  • 2 large heads garlic
  • 1 small bunch/container basil
  • 1 medium head Iceberg lettuce
  • 1 small (6 ounce) yellow squash
  • 3 ½ pounds zucchini
  • 1 (4-inch) piece ginger
  • 3 Persian cucumbers (or 1 small English cucumber)
  • 1 small and 1 large cucumber
  • ½ small head red cabbage
  • 1 small red bell pepper
  • 2 small (4-ounce) Hass avocados
  • 1 (5-ounce) bag/clamshell baby spinach
  • 2 (5-ounce) bag/clamshells arugula
  • 1 medium and 1 large carrot
  • 2 dry pints cherry or grape tomatoes
  • 1 bunch/container chives
  • 1 small bunch scallions
  • 1 small bunch/container dill
  • 1 small bunch cilantro (or sub scallions or basil as garnish in Thai Lettuce Tacos)
  • 1 medium yellow onion
  • 1 medium red onion
  • 3 medium vine ripe tomatoes

Meat, Poultry and Fish

  • 1 pound boneless, skinless chicken thighs
  • 1 pound ground chicken
  • 1 pound (8) thin sliced center cut boneless pork chops
  • 2 pounds (4) boneless, skinless chicken breasts
  • 1 ½ pounds (4) wild salmon filets
  • 1 package center-cut bacon
  • 2 pounds 93% lean ground turkey

Grains

  • 1 small package dry quinoa
  • 1 package whole grain sliced bread
  • 1 package Italian seasoned breadcrumbs
  • 1 bag all purpose, white whole wheat or gluten free flour
  • 1 small package dry brown rice

Condiments and Spices

  • Extra virgin olive oil
  • Cooking spray
  • Olive oil spray (or get a Misto oil mister)
  • Kosher salt (I like Diamond Crystal)
  • Pepper grinder (or fresh peppercorns)
  • Red wine vinegar
  • Oregano
  • Turmeric
  • Red pepper flakes
  • Sriracha
  • Honey
  • Reduced sodium soy sauce or gluten free tamari
  • McCormick 25% Less Sodium Montreal Chicken Seasoning
  • Canola oil
  • Apple cider vinegar (I like Bragg’s)
  • Barbeque sauce
  • Balsamic vinegar
  • Light mayonnaise
  • Ketchup
  • Dijon mustard
  • Worcestershire sauce
  • Marjoram
  • Garlic powder

Dairy & Misc. Refrigerated Items

  • 1 18-pack large eggs
  • 1 32-ounce container plain nonfat Greek yogurt
  • 4 slices 2% reduced fat cheddar or American cheese
  • 1 block Feta cheese (the kind that comes in brine)
  • 1 (8-ounce) bag part-skim mozzarella (I like Polly-O)
  • 1 (15-ounce) container part-skim ricotta (I like Polly-O)
  • 1 large wedge Parmesan cheese
  • 1 small wedge gorgonzola or blue cheese
  • 1 (8-ounce) container nonfat milk
  • 4 ounces reduced fat shredded Cheddar cheese

Canned and Jarred

  • 1 small jar Castelvetrano olives
  • 1 jar peanut butter (regular or reduced fat) or PB2
  • 1 small jar pitted Kalamata olive
  • 1 small jar unsweetened apple sauce
  • 1 small jar reduced sugar grape jelly
  • 1 (14.5-ounce) can crushed tomatoes (I like Tutturosso)
  • 2 (4.5-ounce) cans tuna, in water
  • 1 (14-ounce) can reduced or low sodium chicken broth

Misc. Dry Goods

  • 1 small container peanuts
  • 1 small bottle bourbon
  • 1 small box/bag brown sugar
  • Baking powder