Skinnytaste Meal Plan (August 26-September 1)

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®.
Weekly Meal Plan

I added some of my family’s favorite recipes to the meal plan this week such as Orecchiette with Sausage and Broccoli Rabe, Chicken Parmesan and Picadillo.

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!

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 (8/26)
B: Petite Crustless Quiche (5)* and a peach (0)
L: Chickpea Avocado Salad (3)
D: Zucchini “Meatballs” (5) with 1 cup whole wheat spaghetti (5) and a green salad (2)*
Totals: Freestyle™ SP 20, Calories 1,070**

TUESDAY (8/27)
B: Petite Crustless Quiche (5) and a plum (0)
L: Chickpea Avocado Salad (3)
D: Cuban Picadillo (3) with ¾ cup brown rice (5) and 1 ounce avocado (1)
Totals: Freestyle™ SP 17, Calories 906**

WEDNESDAY (8/28)
B: Petite Crustless Quiche (5) and a peach (0)
L: LEFTOVER Cuban Picadillo (3) with ¾ cup brown rice (5) and 1 ounce avocado (1)
D: Orecchiette with Sausage and Broccoli Rabe (8)

Totals: Freestyle™ SP 22, Calories 980**

THURSDAY (8/29)
B: Petite Crustless Quiche (5) and a plum (0)
L: LEFTOVER Cuban Picadillo (3) with ¾ cup brown rice (5) and 1 ounce avocado (1)
D: Thai Basil Chicken (1) with ¾ cup jasmine rice (4) and 1 cup steamed broccoli (0)
Totals: Freestyle™ SP 19, Calories 1,082**

FRIDAY (8/30)
B: 6 ounces nonfat plain Greek yogurt (0) with a sliced peach (0), and 1 teaspoon honey (1)
L: Chicken Club Lettuce Wrap Sandwich (5) and an apple (0)
D: Spicy Tuna Poke Bowls (6) (recipe x 2 for a family of 4)

Totals: Freestyle™ SP 12, Calories 944**

SATURDAY (8/31)
B: Chocolate Chip Zucchini Bread (5) and 1 cup cantaloupe (0)
L: Classic Egg Salad (3) on 1 slice whole grain bread (3) and 8 carrot sticks (0)
D: DINNER OUT!

Totals: Freestyle™ SP 11, Calories 516**

SUNDAY (9/1)
B: Yogurt Waffles (4) with ½ cup mixed berries (0) and 1 tablespoon maple syrup (3)
L: Chicken Club Lettuce Wrap Sandwich (5) (recipe x 4) and an apple (0)
D: Chicken Parmesan (4) (½ recipe) with 1 ½ cups zucchini noodles (0)
Totals: Freestyle™ SP 16, Calories 968**

*Make quiche Sunday night, if desired. Green salad includes 4 cups romaine, 2 scallions, ½ cup each: tomatoes,
cucumber, chickpeas and 2 tablespoons light vinaigrette

**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.

Skinnytaste Meal Plan (August 26-September 1)

**google doc

Shopping list:

Produce

  • 3 medium peaches
  • 2 medium plums
  • 5 medium apples (any variety)
  • 1 medium cantaloupe
  • 2 medium heads garlic
  • 1 serrano chile
  • 1 large head Iceberg lettuce
  • 1 large head Romaine lettuce
  • 1 small bunch baby spinach
  • 1 large bunch broccoli rabe
  • 1 ½ pounds broccoli florets
  • 4 ¾ pounds zucchini
  • 2 Persian cucumbers (or 1 small cucumber)
  • 1 small and 1 large cucumber
  • 2 large bunches Thai (or regular) basil (you need 3+ cups)
  • 1 small bunch cilantro
  • 4 small carrots
  • 1 small bell pepper (any color)
  • 3 large (6-ounce) Hass avocados
  • 1 large bunch scallions
  • 3 (6-ounce) containers berries (your choice)
  • 1 small red onion
  • 1 large yellow onion
  • 1 dry pint cherry or grape tomatoes
  • 3 medium and 1 large vine-ripened tomato

Meat, Poultry and Fish

  • 6 ounces turkey kielbasa
  • 1 ½ pounds 93% lean ground beef
  • 1 pound chicken sausage
  • 1 pound organic deli chicken or turkey breast
  • 1 package center-cut bacon
  • 1 pound sushi grade tuna
  • 2 ¼ pounds boneless, skinless chicken breasts

Grains*

  • 1 package orecchiette pasta
  • 1 package whole wheat spaghetti
  • 1 package all-purpose flour
  • 1 package white whole wheat flour
  • 1 package whole wheat Italian seasoned breadcrumbs
  • 1 package dry brown rice (or 5 ½ cups pre-cooked)
  • 1 package dry Jasmine rice
  • 1 small loaf whole grain bread

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)
  • Apple cider vinegar (I like Braggs)
  • Light vinaigrette
  • Cumin
  • Bay leaves
  • Crushed red pepper flakes (optional, for Orecchiette)
  • Oyster sauce*
  • Reduced sodium soy sauce*
  • Sesame oil
  • Sriracha
  • Light or regular mayonnaise
  • Black sesame seeds
  • Paprika
  • Vanilla extract
  • Honey
  • Maple syrup

Dairy & Misc. Refrigerated Items

  • 2 dozen large eggs
  • 1 (6-ounce) container nonfat plain yogurt (I like Stonyfield)
  • 1 (6-ounce) container nonfat plain Greek yogurt
  • 1 medium wedge Pecorino Romano cheese
  • 1 small wedge Parmesan cheese
  • 1 small box butter
  • 1 (8-ounce) bag shredded cheddar cheese
  • 1 (8-ounce) bag reduced fat mozzarella cheese (I like Polly-O)
  • 1 small container part-skim ricotta cheese (optional, for serving with Zucchini Meatballs)
  • 1 pint skim milk (or any milk of your choice)

Canned and Jarred

  • 1 small jar alcaparrado, capers or green olives
  • 2 jars marinara sauce (or ingredients to make your own)
  • 1 (15-ounce) can chickpeas
  • 1 small jar unsweetened apple sauce
  • 1 (15-ounce) can reduced sodium chicken broth
  • 1 (4-ounce) can tomato sauce

Misc. Dry Goods

  • Brown sugar
  • Baking soda
  • Baking powder
  • 1 small bag chocolate chips

Non-Food Items

  • Parchment paper

*You can buy gluten free, if desired

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25 comments

  1. I just found your meal plans and am loving them! I’ve spent the last two days reading through them and printing recipes. My kiddos can be picky so I’m having to make some swaps but they are so helpful since I never know what to make and my cooking experience is limited. I love the quick videos on the recipe pages (very helpful for the spaghetti squash enchilada bowls since I have never seen a spaghetti squash cut open), the ideas for side dishes or substitutions, and the fact that you include calories and points. This is an amazing resource! Thank you and thanks to your audience as well. I’ve gotten some great tips from simply reading through the comments. We’ve had four of your recipes in the last week and loved them all. I really feel that I’m doing a better job for my family because of Skinnytaste.

  2. I’m having a hard time staying on the meal plan because my kids keep eating my food!!!!  Very picky 8 year old devoured the zucchini meatballs.  11 yr old are 3 mini quiche zucchini bread and meatballs!  I thought I bought too much zucchini but I’m going to need it all!  Looking frwd to poke bowls tonight!

  3. Hello! I absolutely love Skinnytaste recipes! I would like to start using the weekly meal planner. Is there a way to drop the weekly list shopping list into the same online grocery shopping list that is connected to individual recipes? Thank you!

  4. We are using your meal plans.  Please don’t stop sharing 

  5. I just started using these, so please don’t stop making them now. I’ve been using SkinnyTaste recipes for years now because they’re so tasty and I can track my calories so easily with homecooked meals. I own all the cookbooks and just received the meal planner from Amazon. I love this site, and tell everyone about it. Thank you for putting together the most comprehensive recipe book on the Internet! 

  6. I fixed the Cuban Picadillo tonight, and oh my goodness!!!! Absolutely delicious and SO flavorful! Thank you for all the work you put into these recipes to help us with whatever diets or restrictions we might have. I am on Weight Watchers, and I am following your meal plans, and for the first time in my entire life, I am sticking with it and feel better than ever. Your recipes are so good. Thank you so so much!

  7. Just purchased everything on this list! I’m making the poke bowl tonight, so the tuna is really fresh. Thank you so much for posting these. It’s so much easier than counting WW points!

  8. Hello!  I just came across your meal plans and I love that it’s all laid out for me, including a grocery list!! Woo!
    I have tried several recipes from your site and they were all super delicious!! Many are staples in our house!  I hope you continue the meal plans! 🙂

  9. Thank you for doing this every week 😀 I especially love your late summer meal plans 😀

  10. These are great, so helpful! Please keep sharing them:)

  11. I’ve been a skinny taste follower for years and I love the meal plans!! I’ve been off track for a long while after my second child was born but this meal plan this week is perfect for me to start up again.  I recommend your recipes to anyone who asks me for my favorite recipes!

  12. this has been the best find on the web. I try so hard to stay on program with WW but never seem to have time or want to to make menus I love your posts and thank you for all your hard work.

  13. I am starting WW and plan to use your recipes.

  14. I love using your meal plans!  It can be so hard to keep 3 adults with various tastes on track and your meal plans work well for us.  The variety gives everyone something they like and the grocery list is a lifesaver.  Thank You

  15. Fantastic! I can’t wait to try your meal plans, I just discovered your site 🙂

  16. Thank you so much for sharing your meal plans! I am new to Weight Watchers and I can’t tell you how helpful these plans have been. Keep up the great work!

  17. Thank you. I love your plans, recipes and videos

  18. I haven’t tried any recipes yet because I just found skinnytaste.com but I plan on using this a lot. Trying to lose weight (WW) and this sight is mentioned quite a bit. Please continue to share.