7 Day Healthy Meal Plan (August 16-22)

posted August 14, 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

I’m holding on to summer for as long I can! What are your favorite things to do or places to go in late summer? Favorite recipes? Some of mine are this easy Chilled Lobster Salad with Sweet Summer Corn and Tomatoes, these Mediterranean Boneless Pork Chops with Summer Veggies and I love to end it with something sweet like my Grilled Peaches with Honey and Yogurt.

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 (8/16)
B: 2 hard-boiled eggs (0B 4G 0P) and 1 cup watermelon (0B 0G 0P)
L: Antipasto Salad (6B 6G 6P) with 2 ounces multigrain baguette (3B 3G 3P)
D: Late Summer Vegetable Enchilada Pie (6B 7G 6P) and a green salad* (0B 0G 0P) with 2 tablespoons Creamy Cilantro Tomatillo Dressing (1B 1G 1P)

Totals: WW Points 16B 21G 16P, Calories 908**

TUESDAY (8/17)
B: Superfood PB Banana and Cacao Green Smoothie (5B 5G 5P)
L: Prosciutto, Arugula and Balsamic Sandwich (9B 9G 9P)
D: LEFTOVER Late Summer Vegetable Enchilada Pie (6B 7G 6P) and a green salad* (0B 0G 0P) with 2 tablespoons Creamy Cilantro Tomatillo Dressing (1B 1G 1P)

Totals: WW Points 21B 22G 21P, Calories 812**

WEDNESDAY (8/18)
B: 2 hard-boiled eggs (0B 4G 0P) and 1 cup watermelon (0B 0G 0P)
L: Antipasto Salad (6B 6G 6P) with 2 ounces multigrain baguette (3B 3G 3P)
D: Orecchiette Pasta with Chicken Sausage and Broccoli (9B 8G 9P)

Totals: WW Points 18B 21G 18P, Calories 898**

THURSDAY (8/19)
B: Superfood PB Banana and Cacao Green Smoothie (5B 5G 5P)
L: Canned Tuna Ceviche (3B 3G 3P) with 6 Triscuits (3B 3G 3P) and an apple (0B 0G 0P)
D: Air Fryer Chicken Sandwich with Sriracha Mayo (6B 8G 6P) with Summer Tomato Salad (1B 1G 1P)

Totals: WW Points 18B 20G 18P, Calories 976**

FRIDAY (8/20)
B: 2 hard-boiled eggs (0B 4G 0P) and 1 cup grapes (0B 0G 0P)
L: Canned Tuna Ceviche (3B 3G 3P) with 6 Triscuits (3B 3G 3P) and an apple (0B 0G 0P)
D: Skillet Cajun Spiced Fish with Tomatoes (0B 2G 0P) with ¾ cup brown rice (5B 5G 0P)
Totals: WW Points 11B 17G 6P, Calories 985**

SATURDAY (8/21)
B: Yogurt Waffles (4B 4G 4P) with ½ cup mixed berries (0B 0G 0P) and 1 tablespoon maple syrup (3B 3G 3P)
L: 2 servings Mixed Baby Greens and Arugula with Blackberries and Pecans (10B 10G 9P)
D: DINNER OUT OR ORDER IN!

Totals: WW Points 17B 17G 16P, Calories 600**

SUNDAY (8/22)
B: Tomato and Zucchini Frittata (2B 4G 2P) with 1 cup grapes (0B 0G 0P)
L: Air Fryer Roasted Cauliflower Tacos (recipe x 2) (12B 12G 12P)
D: Grilled Cumin Spiced Pork Tenderloin (3B 3G 2P) with Grilled Vegetable Orzo Salad (7B 7G 7P)

Totals: WW Points 24B 26G 23P, Calories 989**

*Green salad includes 12 cups mixed greens, 4 scallions, 1 cup each: tomatoes, cucumber, bell pepper, and chickpeas.
**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