posted August 19, 2022 by Gina

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

7 Day Healthy Meal Plan

I’m trying to hang on to every drop left of summer there is! That includes utilizing late summer veggies like sweet corn and enjoying recipes like my Warm Mexican Corn Salad, Grilled Corn Salad with Feta and Corn Tomato Avocado Salad. Yum!! And don’t forget summer fruit desserts- Triple Berry Crisp or a Blueberry Peach Crisp– what’s your favorite?

With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)

Ultimate Skinnytaste Meal Planner

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

Buy the meal planner here:

A note about WW Personal Points:

I no longer provide points since they vary on the new Weight Watchers plans but I do provide links to WW Personal points recipe builder for all recipes. Look for the orange button in the recipe card says my WW personal points. Click on that and it takes you to the Weight Watchers website where you can see the WW points and add it to your day (US only, you must 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 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. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.

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!

Meal Plan:

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. The grocery list is comprehensive and includes everything you need to make all meals on the plan.

MONDAY (8/22)
B: Broccoli and Cheese Egg Muffins* with 1 cup grapes
L: Grilled Chicken Chickpea Salad*
D: Instant Pot Baked Ziti with 2 cups arugula, 2 tablespoons shaved parmesan and 2 teaspoons light vinaigrette

Total Calories: 1,249**

TUESDAY (8/23)
B: LEFTOVER Broccoli and Cheese Egg Muffins with 1 cup grapes
L: LEFTOVER Grilled Chicken Chickpea Salad
D: Ground Turkey Taco Skillet

Total Calories: 1,236**

WEDNESDAY (8/24)
B: LEFTOVER Broccoli and Cheese Egg Muffins with 1 cup grapes
L: Open Faced Tuna Sandwich with Avocado and an apple
D: Crock Pot Balsamic Pork Roast with White Bean Caprese Salad (recipe x 2)
Total Calories: 968**

THURSDAY (8/25)
B: Berry Cottage Cheese Breakfast Bowls
L: LEFTOVER Open Faced Tuna Sandwich with Avocado and an apple
D: LEFTOVER Crock Pot Balsamic Pork Roast with LEFTOVER White Bean Caprese Salad

Total Calories: 929**

FRIDAY (8/26)
B: Berry Cottage Cheese Breakfast Bowls
L: LEFTOVER Open Faced Tuna Sandwich with Avocado and an apple
D: Grilled Cilantro Lime Shrimp Kebabs with ¾ cup brown rice and Mexican-Inspired Grilled Corn Salad

Total Calories: 928**

SATURDAY (8/27)
B: Breakfast Pizza #
L: LEFTOVER Grilled Cilantro Lime Shrimp Kebabs with LEFTOVER Mexican-Inspired Grilled Corn Salad
D: DINNER OUT

Total Calories: 462**

SUNDAY (8/28)
B: Peanut Butter Oatmeal Protein Oat Cookies
L: Pepperoni Pizza Bites with ½ cup sliced cucumbers
D: Bacon Topped Petite Turkey Meatloaf with Instant Pot Mashed Potatoes and String Beans with Garlic and Oil

Total Calories: 1,098**

* Prep Sunday night, if desired.
**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 for lunch Sunday.

*Google doc