7 Day Healthy Meal Plan (Aug 17-23)


posted August 14, 2020 by Gina

A free 7-day, versatile weight loss meal plan together with breakfast, lunch and dinner and a buying checklist. All recipes embrace energy and up to date WW Sensible Factors.

7-Day Wholesome Meal Plan

Nicely guys, I need to thanks for all of your endurance this week, however sadly I’m going to should ask you for little bit extra! I STILL haven’t any web, WiFi, or tv! It’s driving me loopy lol!! I’m hoping will probably be mounted within the subsequent few days, a scorching spot simply isn’t chopping it! Till then try some kid friendly recipes and prepare dinner them their favorites earlier than faculty begins! (whether or not in individual or digital!) I additionally will be unable to publish a print possibility at this time- I’ll add that as quickly as I can!

Why Ought to Everybody Meal Plan?

Meal planning is a good way to prepare your meals for the week forward. You additionally save money and time within the grocery store! And naturally, planning forward helps you follow your targets!

About The Meal Plan

Should you’re new to my meal plans, I’ve been sharing these free, 7-day versatile wholesome meal plans (you possibly can see my earlier meal plans right here) which can be meant as a information, with loads of wiggle room so that you can add extra meals, espresso, drinks, fruits, snacks, dessert, wine, and so on or swap recipes out for meals you favor, you possibly can seek for recipes by course within the index. It is best to purpose for round 1500 energy* per day.

There’s additionally a exact, organized grocery checklist that can make grocery buying a lot simpler and far much less anxious. Save you time and cash. You’ll dine out much less typically, waste much less meals and also you’ll have every thing you want available to assist maintain you on monitor.

Lastly, in case you’re on Fb be part of my Skinnytaste Facebook Community the place everybody’s sharing images of recipes they’re making, you possibly can be part of here. I’m loving all of the concepts everybody’s sharing! Should you want to get on the email list, you possibly can subscribe here so that you by no means miss a meal plan!

Additionally, in case you don’t have the Skinnytaste Meal Planner, now could be a good time to get one to get organized for 2020! There was a print error final 12 months, nevertheless it’s good now! You may order it here!


Breakfast and lunch Monday-Friday, are designed to serve 1 whereas dinners and all meals on Saturday and Sunday are designed to serve a household of 4. Some recipes make sufficient leftovers for 2 nights or lunch the following day. Whereas we really consider there isn’t a one measurement matches all meal plan, we did our greatest to give you one thing that appeals to a variety of people. The whole lot is Weight Watchers pleasant, I included the up to date WW Blue SP to your comfort, be happy to swap out any recipes you want or simply use this for inspiration!

The grocery checklist is complete and consists of every thing you could make all meals on the plan. I’ve even included model suggestions of merchandise I really like and use typically. Cross test your cupboards as a result of many condiments you’ll discover I take advantage of typically, so you might have already got plenty of them.

And final, however definitely not least, this meal plan is versatile and sensible. There’s lots of wiggle room for cocktails, wholesome snacks, dessert and dinner out. And if obligatory, you possibly can transfer some issues round to make it work along with your schedule. Please let me know in case you’re utilizing these plans, this may assist me determine if I ought to proceed sharing them!

MONDAY (8/17)
B: Petite Crustless Quiche (5B 6G 5P) with a nectarine (0B 0G 0P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Spicy Black Bean Burgers with Chipotle Mayonnaise (5B 8G 4P) with Air Fryer French Fries (recipe x 4) (5B 5G 1P)

Totals: WW Factors 18B 27G 13P, Energy 1,061*

TUESDAY (8/18)
B: Petite Crustless Quiche (5B 6G 5P) with 1 cup grapes (0B 0G 0P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Enchilada Chicken Roll-Ups (3B 6G 4P) with Skillet Mexican Zucchini (4B 4G 4P)
Totals: WW Factors 15B 24G 16P, Energy 927*

B: Petite Crustless Quiche (5B 6G 5P) with a nectarine (0B 0G 0P)
L: Cilantro Chicken Salad (1B 3G 1P) in ½ a small avocado (3B 3G 3P)
D: One Pot Spaghetti with Meat Sauce (8B 8G 4P) and a inexperienced salad* (1B 1G 1P)
Totals: WW Factors 18B 21G 14P, Energy 960*

B: Petite Crustless Quiche (5B 6G 5P) with 1 cup grapes (0B 0G 0P)
L: Cilantro Chicken Salad (1B 3G 1P) in ½ a small avocado (3B 3G 3P)
D: No Bean Turkey and Sweet Potato Chili (5B 5G 3P) with 1 tablespoon mild bitter cream (1B 1G 1P)

Totals: WW Factors 15B 18G 13P, Energy 830*

FRIDAY (8/21)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: LEFTOVER No Bean Turkey and Sweet Potato Chili (5B 5G 3P) with 1 tablespoon mild bitter cream (1B 1G 1P)
D: Spicy Shrimp Fried Rice (6B 7G 1P)

Totals: WW Factors 17B 21G 10P, Energy 812*

B: Omelet Tortilla Breakfast Wrap (recipe x 4) (4B 8G 4P)
L: Tomato Tuna Melts (recipe x 2)  (4B 5G 3P)

Totals: WW Factors 8B 13G 7P, Energy 586*

SUNDAY (8/23)
B: Chocolate Zucchini Bread (7B 8G 7P) with ½ a banana (0B 0G 0P)
L: BLT with Avocado (recipe x 4) (9B 9G 9P) with a plum (0B 0G 0P)
D: Ratatouille Baked Chicken (9B 9G 9P)

Totals: WW Factors 25B 26G 25P, Energy 1,108*

*That is only a information, girls ought to purpose for round 1500 energy per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left loads of wiggle room so that you can add extra meals resembling espresso, drinks, fruits, snacks, dessert, wine, and so on.
**Inexperienced salad consists of 6 cups blended greens, 2 scallions, ½ cup every: tomatoes, cucumber, and ¼ cup mild French dressing.

*Google doc

Procuring Checklist


  • 2 medium nectarines
  • 2 medium bananas
  • Four medium plums
  • 1 pound seedless grapes (any coloration)
  • 2 (6-ounce) containers berries (your selection)
  • 2 medium limes
  • 2 small (5-ounce) and a pair of massive (7-ounce) Hass avocados
  • 2 massive heads garlic
  • 1 medium purple bell pepper
  • 1 medium yellow bell pepper
  • 1 massive eggplant
  • 1 massive cucumber
  • 2 ½ kilos zucchini
  • 1 ½ kilos (4) Yukon Gold or Russet potatoes
  • 1 medium candy potato
  • 5 ounces complete or sliced white mushrooms
  • 1 small bunch celery
  • three massive bunches scallions
  • 1 medium bunch contemporary cilantro
  • 1 massive bunch/container contemporary basil
  • 1 small bunch/container contemporary thyme (can sub 1 teaspoon dry in Ratatouille, if desired)
  • 1 (5-ounce) bag/clamshell child spinach
  • 1 (5-ounce) bag/clamshell blended child greens
  • 1 small head Romaine lettuce
  • 12 medium and 1 massive vine-ripened tomato
  • 1 dry pint cherry or grape tomatoes
  • 1 small purple onion
  • three medium yellow onions

Meat, Poultry and Fish

  • 6 ounces turkey kielbasa
  • 2 1/Four kilos (4) boneless, skinless hen breasts
  • Eight bone-in hen thighs
  • 1 pound 90% lean floor beef
  • 1 ¼ kilos 93% lean floor turkey
  • 1 pound massive peeled and deveined shrimp
  • 1 massive (or 2 customary) packages center-cut bacon (you want 20 slices)


  • 1 loaf sliced complete grain bread
  • 1 small package deal unbleached all-purpose flour
  • 1 small package deal complete wheat flour
  • 1 package deal Eight or 9-inch low carb complete wheat tortillas (resembling La Tortilla Manufacturing unit)
  • 1 small package deal fast oats
  • 1 package deal complete wheat 100 calorie buns (resembling Martin’s)
  • 1 package deal spaghetti
  • 1 small bag dry brown rice (or three cups pre-cooked)
  • 1 small package deal fast oats

Condiments and Spices

  • Further virgin olive oil
  • Canola oil
  • Baking spray
  • Olive oil spray (or get a Misto oil mister)
  • Kosher salt (I like Diamond Crystal)
  • Pepper grinder (or contemporary peppercorns)
  • Asian fish sauce
  • Soy sauce*
  • Crushed purple pepper flakes
  • Sesame oil
  • Cayenne pepper
  • Chili powder
  • Paprika
  • Garlic powder
  • Bay leaves
  • Cumin
  • Mild French dressing (or make your individual with elements in checklist)
  • Mild mayonnaise
  • Dried oregano
  • Sizzling sauce
  • Unfiltered apple cider vinegar (I like Bragg’s)
  • Crimson wine vinegar
  • Vanilla extract
  • Honey

Dairy & Misc. Refrigerated Objects

  • 2 dozen massive eggs
  • Recent salsa (non-compulsory for serving with Omelet Wrap)
  • 1 (8-ounce) package deal sliced cheddar cheese
  • 1 (8-ounce) package deal shredded cheddar cheese (can sub three ounces diminished fats Mexican mix in Quiche, if desired)
  • 1 (8-ounce) package deal shredded diminished fats Mexican mix cheese
  • 1 small package deal queso blanco, queso fresco or cotija cheese
  • 1 small wedge contemporary Parmesan cheese (non-compulsory, for French Fries and Spaghetti)
  • 1 small tub mild bitter cream
  • 1 (8-ounce) container nonfat milk (or milk of your selection)
  • 1 (6-ounce) container nonfat plain Greek yogurt

Canned and Jarred

  • 1 (15-ounce) can chickpeas
  • 1 (16-ounce) can black beans
  • 1 (10-ounce) can gentle enchilada sauce (or ingredients to make your own)
  • 1 small jar pickled jalapenos
  • 1 (4-ounce) can gentle inexperienced chilies
  • 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
  • 1 (10-ounce) can RoTel gentle tomatoes with inexperienced chilies
  • 1 (8-ounce) can tomato sauce
  • 1 small can/jar chipotle chilies in adobo
  • 1 small jar unsweetened applesauce
  • 1 (15-ounce) can low or diminished sodium hen broth
  • 2 (5-ounce) cans strong white tuna in water
  • 1 (4-ounce) can or (4.5-ounce) tube tomato paste

Misc. Dry Items

  • 1 medium bag chopped walnuts
  • Baking powder
  • Baking soda
  • 1 small package deal unsweetened Dutch-processed cocoa powder
  • 1 small package deal granulated sugar
  • 1 small package deal unsweetened chocolate

*You should buy gluten free, if desired

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