7 Day Healthy Meal Plan (Aug 1-7)

posted July 29, 2022 by Gina

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 links to WW recipe builder to get your personal points.

7 Day Healthy Meal Plan

As we head into the final stretch of summer, many of us have gardens that are overflowing! Don’t let your veggies go to waste! Freeze what you can, share with a neighbor, or even donate to a local food bank if you have one in your area. Keep recipes like my Late Summer Vegetable Enchilada Pie, Summer Vegetables with Sausage and Potatoes Skillet or my Crustless Summer Zucchini Pie on hand to use up all those veggies or to make a dish to share! And if you want a recipe for zucchini bread, I added that to this week’s meal plan! Don’t forget to check out the rest of my zucchini recipes.

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 . Meal Planner

Skinnytaste Ultimate Meal Planner

I’m also excited to share the . 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!

Skinnytaste Ultimate Meal Planner

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 . 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 (8/1)
B: Huevos Pericos (½ recipe) with 1 ounce avocado
L: Chicken Waldorf Salad with 6 Triscuits
D: Giant Zucchini Parmesan with 2 Easy Garlic Knots

Total Calories: 1,089*

B: Huevos Pericos (½ recipe) with 1 ounce avocado
L: LEFTOVER Chicken Waldorf Salad with 6 Triscuits
D: Loaded Nachos with Ground Turkey, Beans and Cheese
Total Calories: 1,059*

B: Strawberry Peanut Butter Swirl Smoothie Bowls (½ recipe)
L: LEFTOVER Chicken Waldorf Salad with 6 Triscuits
D: Baked Pesto Chicken Breast with Corn Tomato Avocado Salad
Total Calories: 949*

B: Strawberry Peanut Butter Swirl Smoothie Bowls (½ recipe)
L: Spicy Canned Salmon Rice Bowl
D: 2 servings Sausage Stuffed Zucchini Boats with 2 cups arugula, 1 tablespoon shaved parmesan and 2 teaspoons
light vinaigrette

Total Calories: 1,000*

FRIDAY (8/5)
B: Pineapple Chia with Cottage Cheese* (½ recipe)
L: Spicy Canned Salmon Rice Bowl
D: Scallops with Corn and Tomatoes with Orzo with Zucchini and Tomato
Total Calories: 1,097*

B: Pineapple Chia with Cottage Cheese (recipe x 2)
L: Grilled Peach and Watermelon Burrata Salad

Total Calories: 703*

SUNDAY (8/7)
B: Chocolate Chip Zucchini Bread with ¾ cup plain Greek yogurt and ½ cup mixed berries
L: Air Fryer Chicken Tenders and 8 baby carrots with Low-Fat Buttermilk Ranch Dressing
D: Angel Hair with Shrimp and Asparagus

Total Calories: 1,096*

*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.
** Make 5 jars Thursday night for Friday and Saturday breakfast, if desired.

*Google doc

Print Shopping List

Shopping List


  • 1 small banana
  • 1 medium Granny Smith apple
  • 4 medium peaches
  • 1 mini seedless watermelon
  • 1 medium pineapple
  • 2 (6-ounce) container berries (your choice)
  • 2 medium lemons
  • ½ pound red seedless grapes
  • 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocado
  • 1 large head garlic
  • 1 medium jalapeno (optional topping for Nachos)
  • 1 medium red bell pepper
  • 5 small Persian cucumbers
  • 4 medium PLUS 2 large PLUS 1 giant zucchini
  • 5 large ears of corn
  • 1 small bunch celery
  • 1 medium bag baby carrots
  • 1 pound fresh asparagus
  • 1 medium bunch scallions
  • 1 (1-pound) clamshell/bag baby arugula
  • 1 (1-pound) clamshell mixed greens
  • 1 small package watercress
  • 1 small container/bunch chives
  • 1 small container/bunch basil
  • 1 small bunch fresh Italian parsley
  • 1 small bunch fresh cilantro
  • 1 dry pint cherry or grape tomatoes
  • 1 small PLUS 9 medium plum tomatoes
  • 1 medium vine-ripened tomato
  • 1 small red onion
  • 1 small yellow onion

Meat, Poultry and Fish

  • 1 ½ pounds (3) boneless, skinless chicken breasts
  • 1 ¼ pounds (12) boneless, skinless chicken breast tenders
  • ½ pound 99% lean ground turkey breast
  • 14 ounces Italian chicken sausage (I like Al Fresco)
  • 1 pound (16) large sea scallops
  • 1 pound large peeled and deveined shrimp


  • 1 box Triscuits
  • 1 package baked tortilla chips
  • 1 small package unbleached all-purpose flour
  • 1 small package white whole wheat (or whole wheat) flour
  • 1 package white or whole wheat seasoned breadcrumbs
  • 1 package seasoned panko breadcrumbs
  • 1 small bag dry brown rice (or 1 ½ cups pre-cooked)
  • 1 package orzo pasta
  • 1 package angel hair pasta

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 fresh peppercorns)
  • Ground ginger
  • Ground cinnamon
  • Pure maple syrup
  • Light mayonnaise (I like Hellman’s)
  • Cumin
  • Garlic powder
  • Onion powder
  • Sriracha sauce
  • Furikake (can sub crumbled, roasted seaweed and/or sesame seeds in Salmon Bowls, if desired)
  • Light vinaigrette dressing (or make your own with ingredients in list)
  • Balsamic glaze (I like Delallo)
  • Vanilla extract
  • White balsamic vinegar
  • Crushed red pepper flakes
  • Herbs de Provence

Dairy & Misc. Refrigerated Items

  • 1 dozen large eggs
  • 1 small box butter
  • 1 (16-ounce) tub fat free or light sour cream
  • 1 (16-ounce) PLUS 1 (32-ounce) tub nonfat plain Greek yogurt (I like Stonyfield or Fage)
  • 1 (15-ounce) tub part-skim ricotta cheese
  • 1 (32-ounce) container 2% cottage cheese (I like Good Culture)
  • 1 small tub Garlic and Herb or Chive Boursin Cheese
  • 1 pound (4 small balls) burrata cheese
  • 1 (8-ounce) bag part-skim shredded mozzarella (I like Polly-O)
  • 1 (8-ounce) bag shredded reduced fat Mexican cheese blend
  • 1 large wedge fresh Parmesan cheese
  • 1 small wedge Pecorino Romano cheese (can sub ¼ cup Parmesan in Zucchini Parmesan, if
  • 1 pint 1% buttermilk
  • 1 (8-ounce) container unsweetened almond milk
  • 1 quart unsweetened pineapple juice
  • 1 tub Pico de Gallo (or ingredients to make your own)

Canned and Jarred

  • 1 small jar peanut (or almond) butter
  • 1 large jar marinara (or ingredients to make your own)
  • 1 (32-ounce) carton low sodium chicken broth
  • 1 jar/can fat free spicy black bean dip (such as Desert Pepper Trading Company Black Bean Dip
    or Trader Joe’s)
  • 2 (5-ounce) cans skinless wild pink or red salmon
  • 1 small jar unsweetened apple sauce


  • 1 small package strawberries

Misc. Dry Goods

  • 1 small package pecans or walnuts (if buying from bulk bin, you need 2 tablespoons)
  • 1 small package chia seeds (if buying from bulk bin you need about ¾ cup)
  • 1 small package brown sugar
  • 1 package semi-sweet chocolate chips
  • Baking powder
  • Baking soda
  • 1 bottle white wine

*You can buy gluten free, if desired

Print Shopping List

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