Home Healthy Food 7 Day Healthy Meal Plan (Aug 3-9)

7 Day Healthy Meal Plan (Aug 3-9)

17 min read

posted July 31, 2020 by Gina

A free 7-day, versatile weight reduction meal plan together with breakfast, lunch and dinner and a purchasing record. All recipes embody energy and up to date WW Smart Points.

Collage of photos for a Healthy Meal Plan (Aug 3-9)

7-Day Healthy Meal Plan

Who loves salads? I do, I do! What are a few of you favourite go to salads? Some of mine embody my  Cobb Salad In a Jar With Buttermilk Ranch, Spiralized Carrot Salad with Lemon and Dijon and the Spiralized Greek Cucumber Salad with Lemon and Feta. Leave a remark and inform me yours!

Why Should Everyone Meal Plan?

Meal planning is a good way to arrange your meals for the week forward. You additionally save money and time within the grocery store! And in fact, planning forward helps you stick with your targets!

About The Meal Plan

If you’re new to my meal plans, I’ve been sharing these free, 7-day versatile wholesome meal plans (you’ll be able to see my earlier meal plans right here) which might be meant as a information, with loads of wiggle room so that you can add extra meals, espresso, drinks, fruits, snacks, dessert, wine, and so forth or swap recipes out for meals you like, you’ll be able to seek for recipes by course within the index. You ought to intention for round 1500 energy* per day.

There’s additionally a exact, organized grocery record that may make grocery purchasing a lot simpler and far much less aggravating. Save you time and money. You’ll dine out much less typically, waste much less meals and also you’ll have every part you want available to assist preserve you on monitor.

Lastly, if you happen to’re on Facebook be a part of my Skinnytaste Facebook Community the place everybody’s sharing pictures of recipes they’re making, you’ll be able to be a part of right here. I’m loving all of the concepts everybody’s sharing! If you want to get on the e-mail record, you’ll be able to subscribe right here so that you by no means miss a meal plan!

Also, if you happen to don’t have the Skinnytaste Meal Planner, now can be a good time to get one to get organized for 2020! There was a print error final yr, but it surely’s good now! You can order it right here!


Breakfast and lunch Monday-Friday, are designed to serve 1 whereas dinners and all meals on Saturday and Sunday are designed to serve a household of 4. Some recipes make sufficient leftovers for 2 nights or lunch the following day. While we really consider there isn’t any one dimension matches all meal plan, we did our greatest to give you one thing that appeals to a variety of people. Everything is Weight Watchers pleasant, I included the up to date WW Blue SP on your comfort, be at liberty to swap out any recipes you would like or simply use this for inspiration!

The grocery record is complete and consists of every part it is advisable make all meals on the plan. I’ve even included model suggestions of merchandise I really like and use typically. Cross examine your cupboards as a result of many condiments you’ll discover I take advantage of typically, so it’s possible you’ll have already got loads of them.

And final, however actually not least, this meal plan is versatile and reasonable. There’s a lot of wiggle room for cocktails, wholesome snacks, dessert and dinner out. And if obligatory, you’ll be able to transfer some issues round to make it work along with your schedule. Please let me know if you happen to’re utilizing these plans, this can assist me determine if I ought to proceed sharing them!

MONDAY (8/3)
B: Banana Bread Muffin in a Cup (2B 2G 2P) and 1 cup blended berries (0B 0G 0P)
L: Classic Egg Salad* (3B 6G 3P) on 1 slice complete grain bread (3B 3G 3P) and a plum (0B 0G 0P)
D: Eggplant and Tomato Sauce (2B 2G 2P) over 1 cup complete wheat penne (4B 4G 0P) and a inexperienced salad* (1B 1G 1P)

Totals: WW Points 15B 18G 11P, Calories 911**

B: Strawberry Peanut Butter Swirl Smoothie Bowls (½ recipe) (7B 7G 7P)
L: Classic Egg Salad (3B 6G 3P) on 1 slice complete grain bread (3B 3G 3P) and a peach (0B 0G 0P)
D: Instant Pot Garlicky Cuban Pork (5B 5G 5P) with 2 corn tortillas (3B 3G 3P), ¼ cup salsa (0B 0G 0P) and 1 ounce avocado (1B 1G 1P)

Totals: WW Points 22B 25G 22P, Calories 1,005**

B:  Banana Bread Muffin in a Cup (2B 2G 2P) and 1 cup blended berries (0B 0G 0P)
L: Classic Egg Salad (3B 6G 3P) on 1 slice complete grain bread (3B 3G 3P) and a peach (0B 0G 0P)
D: LEFTOVER Instant Pot Garlicky Cuban Pork (5B 5G 5P) over ¾ cup brown rice (5B 5G 0P) with Quick Cabbage Slaw (2B 2G 2P)

Totals: WW Points 20B 23G 15P, Calories 1,010**

B: Strawberry Peanut Butter Swirl Smoothie Bowls (½ recipe) (7B 7G 7P)
L: BBQ Chicken Salad** (2B 5G 2P)
D: Steak & Caramelized Onions with Arugula and Penne (9B 9G 6P)

Totals: WW Points 18B 21G 15P, Calories 885**

FRIDAY (8/7)
B: 1 cup nonfat plain Greek yogurt (0B 3G 0P) with ½ cup sliced bananas and blueberries (0B 0G 0P)
L: BBQ Chicken Salad*** (2B 5G 2P)
D: Foil Packet Spice Rubbed Fish with Watermelon Salsa (3B 5G 3P) and Scallion Cilantro Rice with Habaneros and Lime (6B 6G 6P)

Totals: WW Points 11B 19G 11P, Calories 934**

B: Summer Quinoa Breakfast Bowls (recipe x 2) (6B 6G 3P)
L: Spicy California Shrimp Stack (5B 5G 3P)

Totals: WW Points 11B 11G 6P, Calories 405**

SUNDAY (8/9)
B: Crustless Quiche Lorraine (5B 7G 5P) with a peach (0B 0G 0P)
L: BLT with Avocado (recipe x 4) (9B 9G 9P)
D: Grilled Chicken Avocado and Mango Salad (4B 6G 4P) with 2 ounces multigrain baguette (3B 3G 3P)

Totals: WW Points 21B 25G 21P, Calories 943**

*Prep Egg Salad Sunday evening, if desired. Green salad consists of 6 cups blended greens, 2 scallions, ½ cup every: tomatoes, cucumber, carrots, chickpeas and ¼ cup gentle French dressing.

**This is only a information, girls ought to intention for round 1500 energy per day. Here’s a useful calculator to estimate your calorie wants. I’ve left loads of wiggle room so that you can add extra meals resembling espresso, drinks, fruits, snacks, dessert, wine, and so forth.
***Cook and prep BBQ Chicken Salad Wednesday evening, if desired.

google doc of a meal plan

*Google doc

Shopping List


  • 2 small and 1 medium banana
  • 1 medium grapefruit
  • 7 medium limes
  • 2 small and 6 medium peaches
  • 1 medium plum
  • 2 medium mangos
  • 1 mini seedless watermelon
  • 1 (6-ounce) container raspberries
  • 1 (6-ounce) container blueberries
  • 1 (12-ounce) container strawberries
  • 1 small jalapeno pepper/
  • 1 small habanero pepper
  • 1 massive cucumber
  • 1 medium purple bell pepper
  • 1 medium carrot
  • 1 medium eggplant
  • 1 medium ear of corn
  • 1 medium head garlic
  • Three medium (6-ounce) and 1 massive (7-ounce) Hass avocados
  • 1 small bunch scallions
  • 1 small bunch/container contemporary chives
  • 1 small bunch contemporary cilantro
  • 1 small bunch/container contemporary oregano (can sub ½ teaspoon dry oregano in Cuban Pork, if desired)
  • 2 medium heads child purple butter lettuce
  • 1 small head Romaine lettuce
  • ½ small head inexperienced cabbage
  • 1 (5-ounce) bag/clamshell child arugula
  • 1 (5-ounce) bag/clamshell blended child greens
  • 2 small and three medium vine-ripened tomatoes
  • 1 small and 1 medium purple onions
  • 1 massive white onion

Meat, Poultry and Fish

  • Three kilos boneless lean pork shoulder blade roast
  • 1 ½ kilos (4) skinless fish fillets (resembling striped bass, salmon, cod or halibut)
  • ½ pound cooked (OR ¾ pound uncooked) peeled and deveined shrimp
  • 1 massive package deal center-cut bacon (you want 18 slices)
  • 1 ½ kilos boneless, skinless rooster breasts
  • 1 pound high sirloin


  • 1 small package deal unbleached all-purpose flour
  • 1 package deal complete grain sliced bread
  • 1 (8-ounce) multigrain baguette
  • 1 package deal complete wheat penne
  • 1 package deal dry quick grain brown rice (or Four 1/Three cups pre-cooked)
  • 1 package deal dry lengthy grain white rice
  • 1 package deal corn tortillas
  • 1 package deal dry quinoa

Condiments and Spices

  • Extra virgin olive oil
  • Canola oil
  • Cooking spray
  • Olive oil spray (or get a Misto oil mister)
  • Kosher salt (I like Diamond Crystal)
  • Pepper grinder (or contemporary peppercorns)
  • Reduced sodium Montreal Chicken seasoning
  • BBQ sauce
  • Light French dressing (or make your individual with substances in record)
  • Ground ginger
  • Cinnamon
  • Pure maple syrup
  • Cumin
  • Bay leaves
  • Paprika
  • Smoked paprika
  • Mayonnaise
  • Onion powder
  • Garlic powder
  • Cayenne pepper
  • Oregano
  • Vanilla extract
  • Reduced sodium soy sauce*
  • Sriracha sauce
  • Rice vinegar
  • Furikake (can sub sesame seeds, if desired)
  • Nutmeg
  • Honey
  • White or golden balsamic vinegar
  • Apple cider vinegar

Dairy & Misc. Refrigerated Items

  • 1 dozen massive eggs
  • 1 small container gentle ranch dressing (or substances to make your individual)
  • 1 quart unsweetened almond milk
  • 1 (8-ounce) container nonfat plain Greek yogurt
  • 1 (8-ounce) bottle 2% milk
  • 1 medium wedge Gruyere cheese
  • 1 pint half and half
  • 1 small wedge contemporary Parmesan or Pecorino Romano cheese


Canned and Jarred

  • 1 (28-ounce) can complete plum tomatoes
  • 1 (15-ounce) can chickpeas
  • 1 small jar salsa
  • 1 small jar peanut or almond butter

Misc. Dry Goods

  • 1 small package deal brown sugar
  • 1 small package deal granulated sugar (non-obligatory for Banana Bread Muffins)
  • Baking powder
  • Optional add ins/toppings for Banana Bread Muffins and Smoothie Bowls: mini chocolate chips, sprinkles, chopped walnuts, chopped pecans, hemp seeds, slivered almonds, flax seeds

Non-Food Items

*You should buy gluten free, if desired

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