Healthy Cooking Recipes

7 Day Healthy Meal Plan (Aug 17-23)

Recipe Restaurants Revealed! Former Chef Reveals All!

posted August 14, 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

Well guys, I want to thank you for all your patience this week, but unfortunately I am going to have to ask you for little bit more! I STILL have no internet, WiFi, or television! It is driving me crazy lol!! I am hoping it will be fixed in the next few days, a hot spot just isn’t cutting it! Until then check out some kid friendly recipes and cook them their favorites before school starts! (whether in person or virtual!) I also will not be able to post a print option at this time- I will add that as soon as I can!

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 (8/17)
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 Points 18B 27G 13P, Calories 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 Points 15B 24G 16P, Calories 927*

WEDNESDAY (8/19)
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 green salad* (1B 1G 1P)
Totals: WW Points 18B 21G 14P, Calories 960*

THURSDAY (8/20)
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 light sour cream (1B 1G 1P)

Totals: WW Points 15B 18G 13P, Calories 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 light sour cream (1B 1G 1P)
D: Spicy Shrimp Fried Rice (6B 7G 1P)

Totals: WW Points 17B 21G 10P, Calories 812*

SATURDAY (8/22)
B: Omelet Tortilla Breakfast Wrap (recipe x 4) (4B 8G 4P)
L: Tomato Tuna Melts (recipe x 2)  (4B 5G 3P)
D: ORDER IN!

Totals: WW Points 8B 13G 7P, Calories 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 Points 25B 26G 25P, Calories 1,108*

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


*Google doc

Shopping List

Produce

  • 2 medium nectarines
  • 2 medium bananas
  • 4 medium plums
  • 1 pound seedless grapes (any color)
  • 2 (6-ounce) containers berries (your choice)
  • 2 medium limes
  • 2 small (5-ounce) and 2 large (7-ounce) Hass avocados
  • 2 large heads garlic
  • 1 medium red bell pepper
  • 1 medium yellow bell pepper
  • 1 large eggplant
  • 1 large cucumber
  • 2 ½ pounds zucchini
  • 1 ½ pounds (4) Yukon Gold or Russet potatoes
  • 1 medium sweet potato
  • 5 ounces whole or sliced white mushrooms
  • 1 small bunch celery
  • 3 large bunches scallions
  • 1 medium bunch fresh cilantro
  • 1 large bunch/container fresh basil
  • 1 small bunch/container fresh thyme (can sub 1 teaspoon dry in Ratatouille, if desired)
  • 1 (5-ounce) bag/clamshell baby spinach
  • 1 (5-ounce) bag/clamshell mixed baby greens
  • 1 small head Romaine lettuce
  • 12 medium and 1 large vine-ripened tomato
  • 1 dry pint cherry or grape tomatoes
  • 1 small red onion
  • 3 medium yellow onions

Meat, Poultry and Fish

  • 6 ounces turkey kielbasa
  • 2 1/4 pounds (4) boneless, skinless chicken breasts
  • 8 bone-in chicken thighs
  • 1 pound 90% lean ground beef
  • 1 ¼ pounds 93% lean ground turkey
  • 1 pound large peeled and deveined shrimp
  • 1 large (or 2 standard) packages center-cut bacon (you need 20 slices)

Grains*

  • 1 loaf sliced whole grain bread
  • 1 small package unbleached all-purpose flour
  • 1 small package whole wheat flour
  • 1 package 8 or 9-inch low carb whole wheat tortillas (such as La Tortilla Factory)
  • 1 small package quick oats
  • 1 package whole wheat 100 calorie buns (such as Martin’s)
  • 1 package spaghetti
  • 1 small bag dry brown rice (or 3 cups pre-cooked)
  • 1 small package quick oats

Condiments and Spices

  • Extra 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 fresh peppercorns)
  • Asian fish sauce
  • Soy sauce*
  • Crushed red pepper flakes
  • Sesame oil
  • Cayenne pepper
  • Chili powder
  • Paprika
  • Garlic powder
  • Bay leaves
  • Cumin
  • Light vinaigrette (or make your own with ingredients in list)
  • Light mayonnaise
  • Dried oregano
  • Hot sauce
  • Unfiltered apple cider vinegar (I like Bragg’s)
  • Red wine vinegar
  • Vanilla extract
  • Honey

Dairy & Misc. Refrigerated Items

  • 2 dozen large eggs
  • Fresh salsa (optional for serving with Omelet Wrap)
  • 1 (8-ounce) package sliced cheddar cheese
  • 1 (8-ounce) package shredded cheddar cheese (can sub 3 ounces reduced fat Mexican blend in Quiche, if desired)
  • 1 (8-ounce) package shredded reduced fat Mexican blend cheese
  • 1 small package queso blanco, queso fresco or cotija cheese
  • 1 small wedge fresh Parmesan cheese (optional, for French Fries and Spaghetti)
  • 1 small tub light sour cream
  • 1 (8-ounce) container nonfat milk (or milk of your choice)
  • 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 mild enchilada sauce (or ingredients to make your own)
  • 1 small jar pickled jalapenos
  • 1 (4-ounce) can mild green chilies
  • 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
  • 1 (10-ounce) can RoTel mild tomatoes with green 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 reduced sodium chicken broth
  • 2 (5-ounce) cans solid white tuna in water
  • 1 (4-ounce) can or (4.5-ounce) tube tomato paste

Misc. Dry Goods

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

*You can buy gluten free, if desired

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