Skinnytaste Meal Plan (August 12-August 18)

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

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

Sorry for the delay on posting this meal plan this week, I was away in Aruba (such a great time!) on a family vacation and just returned.

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 2019! There was a print error last year, but it’s perfect now! You can order it here!


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 (8/12)
B: Petite Crustless Quiche (5)* and a peach (0)
L: Spiralized Greek Cucumber Salad with Lemon and Feta (7)
D: Late Summer Vegetable Enchilada Pie* (6) with 1 ounce avocado (1) and 1 tablespoon sour cream (1)

Totals: Freestyle™ SP 20, Calories 810**

TUESDAY (8/13)
B: Petite Crustless Quiche (5) and 2 apricots (0)
L: LEFTOVER Late Summer Vegetable Enchilada Pie (6)
D: Turkey Santa Fe Zucchini Boats (4) with Quick Mexican Brown Rice (5)
Totals: Freestyle™ SP 20, Calories 960**

B: Petite Crustless Quiche (5) and a peach (0)
L: Chicken Waldorf Salad (3)
D: General Tso’s Chicken (5) with ¾ cup brown rice (5) and Sesame Orange Broccoli (1)
Totals: Freestyle™ SP 19, Calories 979**

B: Petite Crustless Quiche (5) and 2 apricots (0)
L: Chicken Waldorf Salad (3)
D: Grilled Cumin Spiced Pork Tenderloin (3) with Warm Mexican Corn Salad (4)
Totals: Freestyle™ SP 15, Calories 801**

FRIDAY (8/16)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Chicken Waldorf Salad (3)
D: Spicy California Shrimp Stack (5) with 1 cup steamed edamame (0)
Totals: Freestyle™ SP 13, Calories 841**

B: 4-Ingredient Flourless Banana Pancakes (4) (recipe x 4) with 1 tablespoon maple syrup (3)
L: Lobster Rolls*** (5)

Totals: Freestyle™ SP 12, Calories 593**

SUNDAY (8/18)
B: Tomato and Zucchini Frittata (2) with 1 cup watermelon (0)
L: French Bread Caprese (7) with Zucchini Carpaccio (2)
D: Buttermilk Marinated Air Fryer Whole Roasted Chicken (#) with Chilled Watermelon Cucumber Feta Salad (4)

Totals: Freestyle™ SP variable, Calories 993**

*Make Quiche Sunday night, if desired.  Freeze any leftover you/your family won’t eat.
**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.
***Adjust recipe as necessary if you are serving more than 3.

#Points will vary depending on whether you eat the skin and which part of the chicken you eat

**google doc

Shopping list:


  • 2 medium peaches
  • 4 medium apricots
  • 4 medium bananas
  • 1 medium Granny Smith apple
  • 1 medium Navel orange
  • 2 medium lemons
  • 3 medium limes
  • 1 medium and 1 large English cucumber
  • 1 small, 2 medium and 4 large ears of corn
  • 1 large seedless watermelon
  • 1 (5-ounce) bag/clamshell baby arugula
  • 1 (5-ounce) bag/clamshell baby spinach
  • 1 small head Romaine lettuce
  • 1 (2-inch) piece fresh ginger
  • 1 large head garlic
  • 4 ½ pounds zucchini
  • 1 medium green bell pepper
  • 12 ounces broccoli florets
  • 1 small (4-ounce) and 1 medium (5-ounce) Hass avocado
  • 3 small jalapenos
  • 1 small bunch/container fresh basil
  • 1 large bunch cilantro
  • 1 small bunch/container fresh oregano (can sub ½ teaspoon fresh basil in Greek Salad, if desired)
  • 1 small bunch/container fresh chives
  • 1 small bunch scallions
  • 1 small bunch celery
  • 1 medium shallot
  • ½ pound red seedless grapes
  • 1 (6-ounce) clamshell fresh berries (your choice)
  • 1 dry pint grape or cherry tomatoes
  • 2 medium plum or Roma tomatoes
  • 1 small, 5 medium and 1 large vine-ripened tomato
  • 1 small red onion
  • 1 small and 3 medium yellow onions

Meat, Poultry and Fish

  • 6 ounces turkey kielbasa
  • 12 ounces 93% lean ground turkey
  • 1 ½ pounds (3) boneless, skinless chicken breast
  • 1 (about 18-ounces) pork tenderloin
  • 2 large lobster tails (buy more if you are serving more than 3)
  • 8 ounces cooked shrimp
  • 1 (3-pound) trimmed whole chicken


  • 1 small package all-purpose flour
  • 1 (10-pack) 6-inch corn tortillas
  • 1 large bag dry brown rice (or 8 1/3 cups cooked)
  • 1 (6-pack) hot dog buns
  • 1 (8-ounce) whole wheat French baguette
  • 1 small package quick oats

Condiments and Spices

  • Extra virgin olive oil
  • Canola or vegetable oil
  • Cooking spray
  • Olive oil spray (or get a Misto oil mister)
  • Kosher salt (I like Diamond Crystal)
  • Pepper grinder (or fresh peppercorns)
  • Cumin
  • Smoked paprika
  • Paprika
  • Cayenne pepper
  • Reduced sodium soy sauce*
  • Sriracha sauce
  • Hoisin
  • Toasted sesame oil
  • Sesame seeds
  • Crushed red pepper flakes (optional, for Orange Broccoli)
  • Garlic powder
  • Chili powder
  • Light or regular mayonnaise
  • Honey
  • Rice vinegar
  • Furikake (can sub sesame seeds in Shrimp Stack, if desired)
  • Pure maple syrup
  • Balsamic glaze (I like Delallo)

Dairy & Misc. Refrigerated Items

  • 1 dozen large eggs
  • 1 pint liquid egg white
  • 2 (8-ounce) bags reduced fat shredded Mexican cheese blend
  • 1 (8-ounce) bag shredded cheddar cheese
  • 1 small tub sour cream
  • 1 small package cotija cheese
  • 1 pint 1% buttermilk
  • 1 small block fresh feta cheese
  • 1 small wedge fresh Parmesan cheese
  • 1 small wedge fresh Asiago cheese (can sub ¼ cup Parmesan in Frittata, if desired)
  • 1 (4-ounce) chunk fresh mozzarella cheese
  • 1 (17.5-ounce) container nonfat plain Greek yogurt
  • 1 (8-ounce) bottle skim milk (or milk of your choice)


  • 1 large bag (in pod) edamame

Canned and Jarred

  • 1 medium jar pitted kalamata olives
  • 1 (32-ounce) carton reduced or low sodium chicken broth
  • 1 (15-ounce) can black beans
  • 1 small jar mild salsa
  • 1 small jar pickled serrano (or jalapeno) peppers
  • 1 (4-ounce) can or (5.3-ounce) tube tomato paste
  • 1 (28-ounce) can whole tomatoes

Misc. Dry Goods

  • 1 small bag chopped pecans or walnuts
  • Cornstarch
  • 1 small bag dried Ancho chilies

*You can buy gluten free, if desired

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  1. I love these meal plans! I have been following for a few weeks and it takes so much off of my “plate”, literally and figuratively.

  2. I wanted to say how much I love your meal plans!  It’s gives my family the variety (and healthy) meals we’ve been looking for!  Thanks for helping me find my love of cooking too!

  3. I’ve loved your recipes for years and am so excited for these menu plans. Thanks so much!

  4. There no button to print the shopping list again!

  5. Hello!! I have a question if you are following the meal prep, do you have one quiche in the AM or two? Serving size for quiche recipe says 2 quiche but since you are eating it with fruit, do you just have one? I was not totally sure! Thanks for all you do Gina! Been following these for weeks!! Love them!!

  6. Can’t wait to start my first week using your meal plan! I’ve been seeing your recipes for a long time (shared by a friend, or on Facebook) but didn’t realize you had weekly meals. I am so thrilled to find this, especially right before school starting!

  7. I LOVE your meal plans! I don’t follow them to a T but do use them for ideas. All your recipes I have tried so far have been delicious! Please keep sharing!

  8. Can you put up the calendar, I really like to keep track with the calendar. Thank you!

  9. Hi! Just fyi the link isn’t active for the Google calendar. Thank you so much for doing these meal plans, I love them and it saves me so much work! 🙂

  10. I heard about your website through weight watchers. I am loving all of the recipes so far! They are flavorful and not too difficult or time consuming to make. Thank you so much for making my life easier and more healthy.

  11. I really love the weekly meal plans and created a binder of the Google Doc. But the link is not working. Could you please link both the Google calendar and Google doc? Thank you.

  12. Can’t see the google calendar or the google doc in order to print. I have never had this issue before.

    Any else having this problem?

  13. I have been taking ideas off your meal plan for months now… but I think, at least for a while, I am going to start really using them (at least for me)… thank you so much for creating these and posting these! They are a great help when I have no idea what to make next.

  14. Thank you for still taking care of us coming off your vacation! Just wanted to let you know that the calendar link isn’t active. Thanks again!

  15. I Just started using the meal plans.  I’m loving all the recipes and not having to think about what I’ll cook next. I hope you keep doing them!

  16. Thank you so much for all your meal plans. I greatly appreciate all your hard work. Your recipes are very tasty and they make my weight watchers journey so doable.

  17. Thank you so much for doing these plans I’m excited to start this.

  18. I am not able to see the calendar or shopping list? anyone else or just me?

  19. This looks amazing! I was just thinking I needed to come up with a meal plan for next week when I go back to work. This takes the guess work out for me. Thank you! 

  20. my husband and I started the meal plan in May and he lost 20 lb. and I lost 15 lb. we really look forward to new recipe every week. please don’t stop it is really helping us thank you so much. we eat so healthy

  21. I really enjoy these meal plans. I have been using your website for many months to make my own meal plans, but it became very tedious. I love your meal plans and grocery list. This week looks particularly yummy! Thank you for helping me “get back on track.”

  22. I’ve been you using your recipies for years and have loved your sight but recently I was feeling burnt out on making my grocerie list and menus and subsequently stopped cooking frequently. A few weeks ago I started using your weekly menues and I just wanted to thank you for lists because now my family is eating healthy home cooked food again:)

  23. I really appreciate your meal plans. Will there be a google doc posted?

    thank you

  24. I’m very excited to discover these meal plans. I plan to get started this week!  

  25. Thank you for doing this 🙂 I really appreciate it

  26. I love these meal plans! Will there be a google doc posted? I find it very helpful. I keep the google doc opened on my tablet all week for ease of use, but I noticed there wasn’t a link to it on this webpage.

  27. Welcome back Gina. I hope you had a fabulous vacation.
    I don’t see the links for the printable calendar and shopping list.

  28. I know you’ve been good about posting the meal plans on Saturdays, which I’ve really appreciated. I was hoping that since you didn’t post it yesterday that you were away doing something fun!!! 😊