Healthy Diet

Skinnytaste Meal Plan (August 2-8)

posted July 30, 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

One of my favorite things about this time of summer is being able to just walk outside and pick my own veggies! Here are a few of my favorite summer veggie recipes- Corn, Tomato, Avocado Salad, is def at the top of the list, as is this simple Summer Tomato Salad and don’t forget Sauteed Zucchini with Plum Tomatoes! Fresh 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!

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 (8/2)
B: 2 hard-boiled eggs (0B 4G 0P) and 1 cup cantaloupe (0B 0G 0P)
L: Italian Chopped Salad (½ recipe) (8B 8G 8P) with whole grain roll (3B 3G 3P)
D: Summer Cavatelli with Corn, Tomatoes and Zucchini (7B 8G 7P) with a green salad* (1B 1G 1P)

Totals: WW Points 19B 24G 19P, Calories 974**

TUESDAY (8/3)
B: 4-Ingredient Flourless Banana-Nut Pancakes (4B 6G 3P)
L: LEFTOVER Summer Cavatelli with Corn, Tomatoes and Zucchini (7B 8G 7P)
D: Mexican Adobo Rubbed Grilled Pork Tenderloin (2B 2G 2P) with Cilantro Lime Cauliflower Rice (1B 1G 1P) and Avocado Salad with Citrus Vinaigrette (4B 4G 4P)

Totals: WW Points 18B 21G 17P, Calories 1,031**

WEDNESDAY (8/4)
B: 2 hard-boiled eggs (0B 4G 0P) and 1 cup cantaloupe (0B 0G 0P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Sheet Pan Italian Chicken and Veggie Dinner (8B 8G 8P)

Totals: WW Points 11B 20G 11P, Calories 869**

THURSDAY (8/5)
B: 4-Ingredient Flourless Banana-Nut Pancakes (4B 6G 3P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Buffalo Turkey Cheeseburger with Blue Cheese Broccoli Slaw (8B 8G 8P) with ½ a corn on the cob (0B 2G 0P)

Totals: WW Points 15B 24G 14P, Calories 968**

FRIDAY (8/6)
B: 2 hard-boiled eggs (0B 4G 0P) and a peach (0B 0G 0P)
L: LEFTOVER Buffalo Turkey Cheeseburgers with Blue Cheese Broccoli Slaw (8B 8G 8P)
D: Coconut Red Curry Shrimp Skewers (1B 3G 1P) with Brown Coconut Rice with Cilantro (8B 8G 3P)

Totals: WW Points 17B 23G 12P, Calories 1,018**

SATURDAY (8/7)
B: 2 slices Roasted Strawberry Banana Bread (6B 6G 6P)
L: Tomato Tuna Melts (recipe x 2) (4B 5G 3P)
D: DINNER OUT OR ORDER IN!

Totals: WW Points 10B 11G 9P, Calories 447**

SUNDAY (8/8)
B: LEFTOVER 2 slices Roasted Strawberry Banana Bread (6B 6G 6P)
L: Classic Egg Salad (3B 6G 3P) in a whole wheat pita (4B 4G 4P) and 8 baby carrots (0B 0G 0P)
D: Houston’s Grilled Chicken Kale Salad with Peanut Vinaigrette (recipe x 2) (7B 9G 7P)
Totals: WW Points 20B 25G 20P, Calories 949**

*Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup light vinaigrette.
**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

Print Shopping List

Shopping List

Produce

1 small cantaloupe
5 medium ripe bananas
1 medium peach
1 (12-ounce) container fresh strawberries
5 medium limes
1 medium navel orange
1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocado
4 medium ears of corn
1 large English cucumber
2 medium cucumbers
1 ¼ pound zucchini
1 large head garlic
1 (2-inch) piece fresh ginger
1 small jalapeno (optional, for Coconut Curry Shrimp)
3 medium red bell peppers
1 medium yellow bell pepper
1 medium head (about 1 ½ pounds) cauliflower
1 large bunch scallions
1 small bunch celery
3 medium carrots
1 medium bag shredded carrots
1 medium bag baby carrots
1 small bag broccoli slaw
1 small head Romaine lettuce
1 (1-pound) bag/clamshell mixed baby greens
2 small bunches Lacinato kale
½ small head green cabbage (or 1 small bag pre-shredded)
1 small bunch/container fresh basil
1 medium bunch/container fresh mint
1 large bunch fresh cilantro
1 small bunch fresh parsley (can sub basil for garnish on Italian Dinner, if desired)
1 small bunch fresh chives (can sub scallion greens for garnish on Egg Salad, if desired)
6 medium vine-ripened tomatoes
2 dry pints cherry or grape tomatoes
3 medium red onions

Meat, Poultry and Fish

Sliced genoa salami (if buying from deli, you need ½ ounce)
1 (18-ounce) pork tenderloin
2 pounds (8) boneless, skinless chicken thighs
1 pound (2) boneless, skinless chicken breasts
1 ¼ pound 93% lean ground turkey
1 ½ pounds large shrimp

Grains*

1 package 100 calorie whole wheat rolls/buns (I like Martin’s)
1 package whole wheat pita bread
1 (1-pound) package cavatelli pasta (can buy fresh, if desired)
1 small package quick oats
1 package seasoned whole wheat breadcrumbs
1 small bag dry brown rice
1 small package white whole wheat flour

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
Reduced sodium soy sauce*
Unseasoned rice vinegar
Toasted sesame oil
Peanut oil
Paprika
Regular or light mayonnaise
Vanilla extract
Red curry paste
Frank’s RedHot Sauce
Red wine vinegar
Unfiltered apple cider vinegar (such as Bragg’s)
Light vinaigrette dressing (or make your own with ingredients in list)
Thyme
Basil
Oregano
Onion powder
Adobo seasoning (or ingredients to make your own)

Dairy & Misc. Refrigerated Items

1 (18-pack) large eggs
1 (8-ounce) bag shredded part-skim mozzarella cheese (can sub Pecorino in Italian Salad, if desired)
1 small wedge fresh Pecorino Romano
1 small jar reduced fat blue cheese dressing (or ingredients to make your own)
1 small box butter
1 (8-ounce) package sliced regular or reduced fat cheddar cheese

Canned and Jarred

1 small jar roasted red peppers
1 small jar marinara (or ingredients to make your own)
1 (15-ounce) can chickpeas
1 (13.66-ounce) can lite coconut milk (such as Thai Kitchen)
1 small jar unsweetened apple sauce
2 (5-ounce) cans solid white tuna in water

Misc. Dry Goods

1 small package sweetened grated coconut (if buying from bulk bin, you need 2 tablespoons)
1 small package roasted salted peanuts (if buying from bulk bin, you need 3 tablespoons)
1 small package chopped pecans (if buying from bulk bin, you need ¼ cup)
Baking soda
1 small package light brown sugar
1 small package granulated sugar

Non-Food Items

*You can buy gluten free, if desired

Print Shopping List

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