7-Day Healthy Meal Plan (August 8-14)

job August 5, 2022 by Gina

This article may contain affiliate links. Read my disclosure policy.

A flexible and free 7-day weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and links to the WW Recipe Builder to earn your personal points.

7 day healthy meal plan

Do you know what is one of my favorite things about breakfast? That you can have it for any meal you chose lol! Morning, noon or evening!! Something on the traditional side like my Corned Beef Veggie Hash is a great way to sneak in some veggies or pump up the protein with my Peach Pie Cottage Cheese Bowls (included in this week’s meal plan and who doesn’t like the peach pie!!). Need to feed a crowd – Veggie Ham and Cheese Breakfast Egg Casserole, want to impress guests – Yogurt Sheet Pan Pancakes with Mixed Berries, no matter what or when, I’ve got you covered!

With soaring grocery prices, many of us are having to adapt, cut back and/or get more creative with our meals. One of the absolute BEST ways to stick to a budget and maintain healthy eating habits is to PLAN MEALS. You can get more budget-friendly 5-day meal plans by signing up for Relish+ (get a 14-day free trial here!)

Lean Taste Ultimate Meal Planner

Skinnytaste Ultimate Meal Planner

I’m also thrilled to share that the Skinnytaste Ultimate Meal Planner is now available! The 52 week spiral bound meal planner includes weekly meal planning charts that you can tear off and put on your fridge if you wish, a 12 week meal plan, 30 (15 new) recipes and to-do lists. detachable groceries. I love starting my week with gratitude, affirmations, and intentions, so I’ve included space for that as well. I hope you will like it as much as I do!

Skinnytaste Ultimate Meal Planner

Buy the meal planner here:

Note regarding personal WW points:

I no longer provide points as they vary between new Weight Watchers plans, but I do provide links to WW Personal Points recipe generator for all recipes. look for it orange button in the recipe card indicates my personal WW points. Click on it and it will take you to the Weight Watchers website where you can view WW points and add them to your day (US only, you need to be logged into your account). All cookbook recipes in the cookbook index are also updated!

About the meal plan

If you’re new to my meal plans, I’ve shared these free and flexible 7-day healthy meal plans (you can see my previous meal plans here) that are meant to be a guide, along with lots of leeway for you to add more food, coffee, drinks, fruits, snacks, dessert, wine, etc. or swap recipes for your favorite meals, you can search for recipes by course in the index. Depending on your goals, aim for at least 1500 calories* per day. There is no one size fits all, it will depend on your goals, age, weight, etc.

There’s also an accurate and organized grocery list that will make grocery shopping so much easier and much less stressful. Save money and time. You’ll dine out less often, waste less food, and have everything you need on hand to help you stay on track.

Finally, if you are sure Facebook join my Skinnytaste Facebook community where everyone shares photos of recipes they make, you can join here. I love all the ideas that everyone shares! If you want to join the mailing list, you can sign up here so you never miss a meal plan!

Meal plan:

Breakfast and lunch Monday through Friday are designed to serve 1 person while dinner and all meals Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to prepare all the meals in the plan.

MONDAY (8/8)
B: Peach Pie Cottage Cheese Bowls
L: Jars of Protein Egg and Quinoa Salad
D: Quick and Delicious Cuban Cheesy Veggie Zucchini Enchiladas with Black Beans (recipe x 2)

Total Calories: 1,085*

TUESDAY (8/9)
B: LEFTOVER Peach Pie Cottage Cheese Bowls
L: LEFTOVER Jars of Protein Egg and Quinoa Salad
D: Quick and Delicious Shrimp and Scampi Tacos with Caesar Slaw and Leftover Cuban Black Beans

Total Calories: 1,055*

WEDNESDAY (8/10)
B: Smoothie PB + J
L: Open-faced tuna sandwich with avocado and an apple
D: Slow Cooker Pulled Pork on Whole Wheat Bread with Quick Coleslaw (recipe x 2)

Total Calories: 984*

THURSDAY (8/11)
B: Scrambled eggs with mushrooms and spinach
L: LEFTOVER Open Face Tuna Sandwich with Avocado and an apple
D: LEFTOVERS Slow Cooker Pulled Pork on a Whole Wheat Bun with LEFTOVERS Quick Coleslaw

Total Calories: 1,033*

FRIDAY (8/12)
B: Scrambled eggs with mushrooms and spinach
L: LEFTOVER Open Face Tuna Sandwich with Avocado and an apple
D: Flounder Milanese with Arugula and Tomatoes and Homemade Rice Pilaf
Total Calories: 919*

SATURDAY (8/13)
B: Stuffed bagel balls (recipe x 2) with ½ cup mixed berries
L: Air Fryer Popcorn Chicken and ½ cup sliced ​​cucumbers with Low Fat Buttermilk Ranch Dressing
D: DINNER

Total Calories: 559*

SUNDAY (8/14)
B: LEFTOVER bagel balls stuffed with ½ cup mixed berries
L: Tomato, Fresh Mozzarella, Roasted Pepper on Wholemeal Bread (recipe x 4)
D: Grilled or Broiled Pollo Sabroso with Peruvian Green Sauce, ¾ Cup Rice, and Corn Tomato and Avocado Salad

Total Calories: 1,067*

*This is just a guide, women should aim for around 1500 calories per day. Here is a useful calculator to estimate your calorie needs. I left you plenty of wiggle room to add more food like coffee, drinks, fruits, snacks, desserts, wine, etc.

*Google docs

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