A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
Free 7 Day Healthy Meal Plan (August 18-24)
I feel like this is such a crazy time of year! Half the country is back in school; navigating sports and after school activities and half are still hanging out at the beach! But no matter which category you fall in it is still hot and many home gardens (and farmers markets) are overflowing with end of summer produce! Check out recipes like this Summer Tomato Salad, easy Eggplant Parmesan and my Perfectly Grilled Zucchini to help use up those extra veggies!
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. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.
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!
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!
Buy the Skinnytaste meal planner here:
With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)
Meal Plan:
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. The grocery list is comprehensive and includes everything you need to make all meals on the plan.
MONDAY (8/18)
B: Loaded Egg Muffins with 1 cup grapes
L: Cobb Salad in a Jar with Buttermilk Ranch
D: Soba Noodle Veggie Stir Fry (recipe x 4)
Total Calories: 1,125*
TUESDAY (8/19)
B: Loaded Egg Muffins with 1 cup grapes
L: Cobb Salad in a Jar with Buttermilk Ranch
D: Taco Stuffed Zucchini Boats with Black Beans and Rice
Total Calories: 1,142*
WEDNESDAY (8/20)
B: Loaded Egg Muffins with 1 cup grapes
L: Open Faced Tuna Sandwich with Avocado, an apple and ½ cup pistachios (in shell)
D: Grilled Chimichurri Steak with LEFTOVER Black Beans and Rice and String Beans with Garlic and Oil
Total Calories: 1,338*
THURSDAY (8/21)
B: Loaded Egg Muffins with 1 cup grapes
L: Open Faced Tuna Sandwich with Avocado, an apple and ½ cup pistachios (in shell)
D: Sheet Pan Chicken Drumsticks with Zucchini and Corn with Crispy Oven Roasted Baby Potatoes
Total Calories: 1,251*
FRIDAY (8/22)
B: Warm Peach Crisp Yogurt Bowl
L: Open Faced Tuna Sandwich with Avocado, an apple and ½ cup pistachios (in shell)
D: Shrimp Piccata Foil Packets** and Orzo with Zucchini and Tomatoes with a whole grain roll
Total Calories: 1,243*
SATURDAY (8/23)
B: Warm Peach Crisp Yogurt Bowl (recipe x 4)
L: California Roll Cucumber Salad (recipe x 2)
D: DINNER OUT
Total Calories: 659*
SUNDAY (8/24)
B: Bacon Egg and Avocado Breakfast Sandwich with 1 cup cantaloupe
L: Ranch Chicken Salad on 1 slice whole grain bread with 8 baby carrots
D: Crock Pot Pork Roast with Mushrooms and Polenta and Golden Beet Salad
Total Calories: 1,279*
*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 to serve 4.
*Google doc
Shopping list
Produce
- 1 ½ pounds seedless red or green grapes
- 1 large cantaloupe
- 5 medium peaches
- 3 medium apples
- 6 medium lemons
- 1 small (5-ounce) PLUS 2 medium (6-ounce) Hass avocados
- 2 large English cucumbers
- 3 ½ pounds zucchini (about 7 medium)
- 1 small PLUS 1 medium PLUS 2 large red bell peppers
- 2 large cubanelle peppers
- 2 large heads garlic
- 1 (2-inch) piece fresh ginger
- 1 pound green beans
- 1 small bunch celery
- 1 small bag baby carrots
- 4 medium or 3 large golden beets
- 1 ½ pounds small baby red, Yukon Gold or multi-color potatoes
- 1 small package alfalfa or broccoli sprouts
- ½ pound Baby Bella mushrooms (can buy pre-sliced, if desired)
- 1 large ear of corn
- 1 small package sugar snap peas (if buying from bulk bin, you need 1 cup)
- 1 small head broccoli florets
- 2 medium bunches scallions (you need about 13)
- 1 large bunch fresh cilantro
- 1 medium bunch fresh culantro (optional, if you can find it)
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh chives (can sub scallion greens as garnish on Ranch Chicken Salad, if desired)
- 1 (5-ounce) clamshell/bag baby arugula
- 1 medium head Romaine lettuce
- 1 dry pint grape or cherry tomatoes
- 1 medium heirloom tomato
- 1 small plum or Campari tomato
- 1 large vine-ripened tomato
- 1 small red onion
- 1 small PLUS 2 medium yellow onions
Meat, Poultry and Fish
- 1 package center-cut bacon
- 1 package imitation crab (kani)
- 1 rotisserie chicken (purchase towards end of week)
- 1 small boneless, skinless chicken breast (can buy 4 ounces pre-cooked, if desired)
- 8 chicken drumsticks
- 1 pound 93% lean ground turkey
- 1 ½ pounds flank steak
- 1 ¼ pound jumbo peeled and deveined shrimp
- 2 pounds boneless pork sirloin or center rib roast
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Ground cinnamon
- Optional bagel toppings such as everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes
- Crushed red pepper flakes
- Regular or light mayonnaise
- Garlic powder
- Onion powder
- Parsley
- Basil
- Red wine vinegar
- Chili crisp
- Soy sauce* or coconut aminos
- Furikake (can sub sesame seeds as topping on California Roll Salad, if desired)
- Rice vinegar
- Toasted sesame oil
- Sriracha sauce
- Ground ginger
- Cumin
- Chili powder
- Paprika
- Oregano
- Sazon with achiote (or ingredients to make your own)
- Dijon mustard
- Italian sesaoning
- Balsamic vinegar
- Honey
Dairy & Misc. Refrigerated Items
- 2 dozen eggs
- 2 (5.3-ounce) PLUS 1 (32-ounce) containers high protein vanilla yogurt (I like Oikos Pro)
- 1 (16-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 small box butter
- 1 pint low fat buttermilk
- 1 (8-ounce) bag shredded reduced fat Mexican cheese blend
- 1 (8-ounce) bag shredded cheddar cheese
- 1 small package feta cheese
- 1 small package gorgonzola or bleu cheese (can sub 1 tablespoon feta or goat cheese on Cobb Salad, if desired)
- 1 small package goat cheese
- 1 small wedge fresh Parmesan or Pecorino Romano cheese
Grains*
- 1 package dry orzo pasta
- 1 (8-ounce) package dry soba noodles
- 1 package stone-ground polenta (such as Bob’s Red Mill)
- 1 small package dry long grain rice
- 1 package gluten-free granola
- 1 small loaf sliced whole grain bread
- 1 small package unbleached all-purpose or whole wheat flour
- 1 small package whole grain rolls (you need 4)
Canned and Jarred
- 1 small jar capers
- 1 small jar creamy peanut or almond butter
- 1 small jar mild salsa
- 1 (4-ounce) can tomato sauce
- 1 (14-ounce) can low sodium chicken broth
- 1 (15-ounce) can black beans
- 1 (5-ounce) can albacore tuna in water
Frozen
- 1 small bag chopped spinach
Misc. Dry Goods
- 1 small package brown sugar or monk fruit sweetener
- Baking powder
- 1 small package in shell pistachios (if buying from bulk bin, you need 2 cups)
- 1 small package vegetable or chicken bouillon cubes
*You can buy gluten free, if desired
