Healthy Diet

7 Day Healthy Meal Plan (Aug 10-16)

posted August 7, 2020 by Gina

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.

7 Day Healthy Meal Plan collage

7-Day Healthy Meal Plan

I hope everyone is doing well this week! As many of you know, I live in Long Island NY, and we were hit pretty hard from tropical storm Isaias. We had some property damage and have been out of power since. I am thankful we are all OK, but I am asking for patience this week as my internet accessibility is pretty much non existent at this time. Crossing fingers that the electricity is back on soon, I know there are so many without!

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!

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!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! 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 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 (8/10)
B: Loaded Baked Omelet Muffins* (2B 4G 2P) with 1 cup strawberries (0B 0G 0P)
L: Turkey Club (7B 8G 7P)
D: Zucchini Rollatini (recipe x 2) (8B 8G 8P) with Vegan Caesar Salad (3B 1G 1P)
Totals: WW Points 20B 21G 18P, Calories 1,003**

TUESDAY (8/11)
B: Loaded Baked Omelet Muffins (2B 4G 2P) with 1 cup strawberries (0B 0G 0P)
L: LEFTOVER Zucchini Rollatini (8B 8G 8P)
D: Turkey Taco Lettuce Wraps (0B 5G 5P) with 2 tablespoons cheddar (2B 2G 2P) and Fiesta Lime Rice (2B 4G 2P)

Totals: WW Points 14B 23G 19P, Calories 994**

WEDNESDAY (8/12)
B:  Loaded Baked Omelet Muffins (2B 4G 2P) with a peach (0B 0G 0P)
L: LEFTOVER Zucchini Rollatini (8B 8G 8P)
D: Spaghetti with Sautéed Chicken and Grape Tomatoes (7B 9G 2P)

Totals: WW Points 17B 21G 12P, Calories 871**

THURSDAY (8/13)
B: Blueberry Banana Oatmeal Smoothie (½ recipe) (7B 7G 7P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Grilled Rosemary Lamb Chops (6B 4G 6P) with Houston’s Couscous Salad (7B 7G 4P)
Totals: WW Points 23B 26G 20P, Calories 868**

FRIDAY (8/14)
B: Blueberry Banana Oatmeal Smoothie (½ recipe) (7B 7G 7P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Basil-Parmesan Crusted Salmon (3B 6G 3P) with ¾ cup brown rice (5B 5G 0P) and Massaged Raw Kale Salad (2B
2G 2P)

Totals: WW 20B 28G 15P, Calories 956**

SATURDAY (8/15)
B: Stuffed Bagel Balls*** (5B 6G 5P) with a peach (0B 0G 0P)
L: Creamy Shrimp and Celery Salad (2B 3G 2P)
D: ORDER IN!

Totals: WW Points 7B 9G 7P, Calories 391**

SUNDAY (8/16)
B: Crustless Quiche Lorraine (5B 7G 5P) with 1 ½ cups mixed greens and 1 tablespoon light vinaigrette (1B 1G 1P)
L: Easy Margarita Pizza (6B 7G 6P) with 8 baby carrots (0B 0G 0P)
D: Grilled Bourbon Chicken (4B 8G 4P) with Cauliflower Fried “Rice” (1B 2G 1P)
Totals: WW Points 17B 25G 17P, Calories 1,000**

*Freeze any leftover you/your family won’t eat.
**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.
***Double dough recipe, adjusting baking powder, for lunch Sun.

google doc for meal plan calendar Aug 10-16google doc for meal plan calendar Aug 10-16

*Google doc

Print Shopping List

Shopping List

Produce

5 medium peaches1 (1-pound) container fresh strawberries1 (6-ounce) container fresh blueberries1 medium banana5 medium lemons5 medium limes2 medium heads garlic1 (2-inch) piece fresh ginger1 small bunch radishes1 medium head cauliflower4 large zucchinis1 small and 2 medium cucumbers1 small red bell pepper1 medium ear of corn1 small bunch celery1 small bag baby carrots1 small (5-ounce) Hass avocado2 medium bunches scallions1 small container/bunch fresh chives1 large container/bunch fresh basil1 small container/bunch fresh mint1 small bunch fresh cilantro1 small bunch fresh Italian parsley1 small container/bunch fresh rosemary1 medium head Iceberg lettuce1 medium bunch Lacinato kale1 small container microgreens (optional, for Vegan Caesar)4 small heads Romaine lettuce1 (5-ounce) container mixed greens2 dry pints grape or cherry tomatoes2 large vine-ripened tomatoes2 small yellow onions

Meat, Poultry and Fish

1 package center-cut bacon3 ounces sliced deli turkey breast (I like Boar’s Head)1 1/3 pound 99% lean ground turkey3 pounds (6) boneless, skinless chicken breast halves1 ¼ pounds (4) salmon fillets1 pound cooked peeled and deveined shrimp (can buy raw and cook yourself, if desired)1 ¾ pounds (8) bone-in lamb loin chops

Grains*

1 loaf whole grain sliced bread (such as Dave’s Killer)1 small package quick oats1 package unbleached all-purpose flour1 package regular or whole wheat spaghetti1 package dry long grain rice (can sub 1 ½ cups cooked brown rice, if desired)1 package dry brown rice (or 3 cups pre-cooked)1 package dry whole wheat couscous

Condiments and Spices

Extra virgin olive oilCanola oilCooking sprayOlive oil spray (or get a Misto oil mister)Kosher salt (I like Diamond Crystal)Pepper grinder (or fresh peppercorns)Regular or light mayonnaiseCrushed red pepper flakesDijon mustardGarlic powderCuminChili powderPaprikaOreganoVanilla extractUnfiltered apple cider vinegar (I like Bragg’s)Bagel Ball toppings such as everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, or dried onion flakes (optional)Old Bay seasoningNutmegReduced sodium soy sauce*BBQ sauceSesame oilLight vinaigrette dressing (or make your own with ingredients in list)

Dairy & Misc. Refrigerated Items

2 dozen large eggs1 medium wedge Gruyere cheese1 (8-ounce) bag shredded cheddar cheese1 (15-ounce) container part-skim ricotta cheese1 small wedge fresh Parmesan cheese1 medium wedge fresh Pecorino Romano cheese1 (8-ounce) block reduced fat cream cheese1 (4-ounce) chunk whole milk mozzarella cheese1 (8-ounce) part-skim shredded mozzarella cheese1 pint half and half1 small tub light sour cream1 (8-ounce) bottle 2% milk1 (8-ounce) container unsweetened vanilla almond milk1 (17.5-ounce) tub nonfat plain Greek yogurt

Frozen

1 small bag peas and carrots1 small package chopped spinach

Canned and Jarred

1 jar marinara sauce (or ingredients to make your own)1 small jar capers1 (4-ounce) can tomato sauce1 (15-ounce) can whole San Marzano tomatoes1 small jar unsweetened apple sauce1 (15-ounce) can black beans1 (15-ounce) can chickpeas1 (32-ounce) carton low or reduced sodium chicken broth

Misc. Dry Goods

1 small bag sliced almonds1 small package hemp seeds (if buying from bulk bin, you need 2 tablespoons)1 small package raw cashews (if buying from bulk bin, you need ½ cup)1 small package raw sugar1 small package raisins (if buying from bulk bin, you need ½ cup)Baking powder1 small package brown sugar1 small bottle bourbon

*You can buy gluten free, if desired

 

Print Shopping List

posted August 7, 2020 by Gina

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