Tuesday, September 21, 2021
Food & Recipes

7 Day Healthy Meal Plan (August 30-September 5)

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posted August 27, 2021 by Gina

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and WW Points.

7-Day Healthy Meal Plan

August is winding down, summer is on it’s way out, it is almost Labor Day and that means back to school—say it isn’t so!!! However, I am looking forward to spending the long weekend with family and friends and making some favorites like Grilled Crab Legs, Easy Inside Out Turkey Cheeseburgers or Grilled Hawaiian Teriyaki Burgers with some Perfectly Grilled Zucchini on the side. Don’t forget dessert- Red, White and Blue Fruit Skewers with Cheesecake Yogurt Dip, quick and easy!

Why Should Everyone Meal Plan?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals! Check out my new Skinnytaste Meal Planner which is now out for pre-order!

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. 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!

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 WW Blue SP 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 (8/30)
B: Banana Nut Protein Oats (6B 6G 3P)
L: Chicken Salad with Avocado (4B 10G 10P) over 1 ½ cups mixed greens (0B 0G 0P)
D: Summer Cavatelli with Corn Tomatoes and Zucchini (7B 8G 7P) with 1 ½ servings of Vegan Caesar Salad (5B 5G 5P)

Totals: WW Points 22B 29G 25P, Calories 1,090*

TUESDAY (8/31)
B: Green Monster Smoothie (7B 3G 7P)
L: LEFTOVER Summer Cavatelli with Corn Tomatoes and Zucchini (7B 8G 7P)
D: Turkey Picadillo (5B 5G 5P) with ¾ cup brown rice (5B 5G 0P) and Quick Cabbage Slaw (2B 2G 2P)

Totals: WW Points 26B 23G 21P, Calories 1,041*

WEDNESDAY (9/1)
B: Banana Nut Protein Oats (6B 6G 3P)
L: Chicken Salad with Avocado (4B 10G 10P) over 1 ½ cups mixed greens (0B 0G 0P)
D: Shrimp Scampi with Broccoli Orzo (7B 7G 7P)

Totals: WW Points 17B 23G 20P, Calories 889*

THURSDAY (9/2)
B: Green Monster Smoothie (7B 3G 7P)
L: Chicken Salad with Avocado (4B 10G 10P) over 1 ½ cups mixed greens (0B 0G 0P)
D: Grilled Rosemary Lamb Chops (6B 4G 6P) with Grilled Vegetable Orzo Pasta Salad (7B 7G 7P)

Totals: WW Points 24B 24G 30P, Calories 1,026*

FRIDAY (9/3)
B: Banana Nut Protein Oats (6B 6G 3P)
L: LEFTOVER Grilled Vegetable Orzo Pasta Salad (7B 7G 7P)
D: 2 Baked Corn and Crab Cakes (5B 8G 4P)  with Mashed Cauliflower (2B 2G 2P) and String Beans with Garlic and Oil (2B 2G 2P)

Totals: WW Points 22B 25G 18P, Calories 955*

SATURDAY (9/4)
B: 2 scrambled eggs (0B 4G 0P) with 1 ounce avocado (1B 1G 1P) and fresh salsa (0B 0G 0P), 2 slices bacon (2B 2G 2P) and 1 slice whole grain toast (3B 3G 3P)
L: Sausage, Pepper and Onion Stromboli (7B 7G 7P)
D: DINNER OUT OR ORDER IN!

Totals: WW Points 13B 17G 13P, Calories 640*

SUNDAY (9/5)
B: Breakfast BLT Salad (recipe x 2) (4B 6G 4P)
L: LEFTOVER Sausage, Pepper and Onion Stromboli (7B 7G 7P)
D: Caprese Chicken Skillet (7B 10G 7P)

Totals: WW Points 18B 23G 18P, Calories 983*

*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.

*Google doc



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