posted August 26, 2022 by Gina
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A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and links to WW recipe builder to get your personal points.
7 Day Healthy Meal Plan
I can’t believe it is almost Labor Day, that means summer is almost over. Bittersweet, because I love fall too lol! If you are ending your summer in style and grilling out with family and friends, check out some of my favorites like Steak Kebabs with Chimichurri, a side of Grilled Corn Salad or Tortellini Salad and for something sweet to round it out- like my Red White and Blue Trifle. Enjoy these last lazy days of summer!!
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!)
Ultimate Skinnytaste Meal Planner
I’m also excited to share the Skinnytaste Ultimate Meal Planner is now available! 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 meal planner here:
A note about WW Personal Points:
I no longer provide points since they vary on the new Weight Watchers plans but I do provide links to WW Personal points recipe builder for all recipes. Look for the orange button in the recipe card says my WW personal points. Click on that and it takes you to the Weight Watchers website where you can see the WW points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!
About The Meal Plan
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!
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 (8/29)
B: Greek Yogurt with Berries, Nuts and Honey
L: Spicy California Shrimp Stack (½ recipe) with 1 cup steamed edamame
D: Late Summer Vegetable Enchilada Pie with Best Guacamole
Total Calories: 934*
TUESDAY (8/30)
B: Mushroom-Spinach Scrambled Eggs
L: LEFTOVER Spicy California Shrimp Stack with 1 cup steamed edamame
D: LEFTOVER Late Summer Vegetable Enchilada Pie with Best Guacamole
Total Calories: 955*
WEDNESDAY (8/31)
B: Greek Yogurt with Berries, Nuts and Honey
L: Greek Chickpea Salad
D: Air Fryer Steak with Paprika Smashed Potatoes and Dina’s Tossed Mushrooms
Total Calories: 1,025*
THURSDAY (9/1)
B: Mushroom-Spinach Scrambled Eggs
L: LEFTOVER Greek Chickpea Salad
D: 2 pieces Chicken Rollatini Stuffed with Zucchini and Mozzarella with a green salad**
Total Calories: 1,015*
FRIDAY (9/2)
B: Greek Yogurt with Berries, Nuts and Honey
L: LEFTOVER Greek Chickpea Salad
D: Foil Packet Spice Rubbed Fish with Watermelon Salsa with Homemade Rice Pilaf
Total Calories: 943*
SATURDAY (9/3)
B: Three Cheese Zucchini Quiche
L: Roast Beef, Arugula and Shaved Parmesan on a Baguette (recipe x 4) with 8 baby carrots
D: DINNER OUT
Total Calories: 619*
SUNDAY (9/4)
B: 2 Cream-Cheese Filled Almond Flour Banana Muffins
L: Tortellini Salad with Grilled Shrimp Scampi Skewers
D: Juicy Turkey Burgers with Zucchini on a whole wheat bun with Perfectly Grilled Zucchini
Total Calories: 963*
*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.
**Green salad includes 6 cups mixed greens, 2 scallions and 1/2 cup each: tomatoes, cucumbers, carrots and
chickpeas with ¼ cup light vinaigrette.
Shopping List
Produce
- 2 (6-ounce) containers fresh berries
- 5 medium limes
- 2 medium PLUS 5 large lemons
- 1 mini watermelon
- 3 medium bananas
- 1 small (5-ounce) PLUS 3 medium (6-ounce) Hass avocados
- 2 medium ears of corn
- 4 pounds zucchini
- 6 Persian cucumbers (can sub 2 small English, if desired)
- 1 pound Baby Gold potatoes
- 1 ½ pounds white mushrooms (8 ounces pre-sliced [if desired], 1 pound whole)
- 3 small jalapenos
- 1 green bell pepper
- 2 small heads garlic
- 1 pound broccoli florets
- 1 medium package baby carrots
- 1 small bunch scallions
- 1 small bunch fresh Italian parsley
- 1 large bunch fresh cilantro
- 1 small bunch/container fresh basil
- 1 small bunch/container fresh oregano
- 1 small bunch/container fresh thyme (can sub dry in Tossed Mushrooms, if desired)
- 1 (5-ounce) clamshell/bag baby arugula
- 1 (5-ounce) clamshell/bag baby spinach
- 2 dry pints grape or cherry tomatoes
- 2 medium red onions
- 1 small PLUS 1 medium yellow onion
Meat, Poultry and Fish
- 1 ¼ pounds peeled and deveined large raw shrimp (can buy the ¼ pound cooked for Shrimp Stacks, if desired)
- 1 ½ pounds (4) sirloin steaks
- 1 ½ pounds (8) thin chicken breast cutlets
- 1 ½ pounds (4) skinless striped bass, salmon, cod or halibut fillets
- 1 pound 93% lean ground turkey
- ½ pound sliced deli lean roast beef
Grains*
- 2 (8.8-ounce) packages 3 cheese tortellini (I like Delallo)
- 1 package angel hair spaghetti
- 1 package Italian seasoned breadcrumbs
- 1 package 10 minute instant brown rice (such as Uncle Ben’s)
- 1 package (6-inch) corn tortillas
- 1 (about 12 ounces) baguette or French bread
- 1 package whole wheat hamburger buns
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)
- Honey
- Rice vinegar
- Furikake (or sesame seeds)
- Reduced sodium soy sauce*
- Mayonnaise
- Sriracha sauce
- Cumin
- Garlic powder
- Paprika
- Smoked paprika
- Onion powder
- Cayenne pepper
- Oregano
- Light vinaigrette dressing (or make your own with ingredients in list)
- Vanilla extract
- Red wine vinegar
- Dried parsley
- Crushed red pepper flakes
- Dried basil
Dairy & Misc. Refrigerated Items
- 1 (18-pack) large eggs
- 1 package (9-inch) refrigerated pie dough
- 1 small box butter
- 1 block reduced fat cream cheese
- 1 (32-ounce) tub nonfat plain Greek yogurt
- 1 small tub part-skim ricotta cheese (I like Polly-O)
- 1 block feta cheese
- 1 large wedge fresh Parmesan cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (16-ounce) bag shredded reduced fat Mexican cheese blend (I like Sargento)
- 1 (8-ounce) container skim milk
Canned and Jarred
- 1 (28-ounce) can whole tomatoes
- 1 (15-ounce) can black or pinto beans
- 2 (15-ounce) can chickpeas
- 1 small can sliced black olives
- 1 jar Kalamata or Gaeta olives
- 1 (32-ounce) carton chicken broth
Frozen
- 1 package (in pod) edamame
Misc. Dry Goods
- 1 small package chopped walnuts (if buying from bulk bin, you need 3 tablespoons)
- 1 package dried Ancho chilies
- 1 small package brown sugar
- 1 small package almond flour
- 1 small package coconut flour
- Baking powder
- Baking soda
Non-Food Items
- Heavy duty aluminum foil
- Metal or bamboo skewers
