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Free 7 Day Healthy Meal Plan (August 12-18)
This post may contain affiliate links. Read my disclosure policy.
A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
Free 7 Day Healthy Meal Plan (August 12-18)
As we start heading back to school, don’t forget the most important meal of the day- breakfast! These Protein Waffles are a great way to start the day, or my easy Bagel Recipe is sure to be a hit and can make breakfast meal planning a little easier for the week!
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!
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner! 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 Skinnytaste meal planner here:
A note about WW Points
If you’re following Weight Watchers, all the recipes here have been updated to reflect the new Weight Watchers program, with points displayed under the recipe title. The ww button in the recipe card takes you to the Weight Watchers website where you can see the recipe builder used to determine those 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!
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!)
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Check out my 5 favorite deals and sales happening this weekend.
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 (8/12)
B: High Protein Egg White Muffins with Turkey Bacon with 1 cup cantaloupe
L: Open Faced Tuna Sandwich with Avocado and an apple
D: Tofu Poke Bowl (recipe x 2)
Total Calories: 1,059*
TUESDAY (8/13)
B: High Protein Egg White Muffins with Turkey Bacon with 1 cup cantaloupe
L: Open Faced Tuna Sandwich with Avocado and an apple
D: Chicken Enchilada Stuffed Zucchini Boats with Instant Pot Pinto Beans and Cilantro Lime Cauliflower Rice
Total Calories: 1,126*
WEDNESDAY (8/14)
B: High Protein Egg White Muffins with Turkey Bacon with 1 cup mixed berries
L: Open Faced Tuna Sandwich with Avocado and an apple
D: Pollo Sabroso with Peruvian Green Sauce LEFTOVER Instant Pot Pinto Beans and Veggie Kabobs
Total Calories: 1,145*
THURSDAY (8/15)
B: High Protein Egg White Muffins with Turkey Bacon with 1 cup mixed berries
L: LEFTOVER Pollo Sabroso with Peruvian Green Sauce and Veggie Kabobs
D: Juicy Turkey Burgers with Zucchini with 1 ounce avocado on a whole grain bun with Skinny Garlic Parmesan Fries (recipe x 4) and Watermelon, Jicama and Cucumber Salad
Total Calories: 1,151*
FRIDAY (8/16)
B: Carrot Banana Protein Smoothie
L: LEFTOVER Juicy Turkey Burgers with Zucchini on a whole grain bun with Watermelon, Jicama and Cucumber Salad
D: Shrimp and Rice with a green salad**
Total Calories: 1,187*
SATURDAY (8/17)
B: Peach Pie Cottage Cheese Bowls (recipe x 2)
L: BLT with Avocado (recipe x 4) and ½ sliced pepper with 2 tablespoons hummus
D: DINNER OUT
Total Calories: 655*
SUNDAY (8/18)
B: Protein Waffles with 1 tablespoon melted peanut butter and ½ cup sliced strawberries
L: Italian Chopped Salad (recipe x 2)
D: Slow Cooker Jerk Pork with Caribbean Salsa with ¾ cup brown rice and Sauteed Baby Zucchini (recipe x 2)
Total Calories: 1,027*
*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 8 cup mixed greens, 1 small (diced) cucumber, 1 medium tomato (sliced) and ¼ cup light vinaigrette.
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