7 Day Healthy Meal Plan (Aug 15-21)

posted August 13, 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

While most of us are still lucky enough to be enjoying the last lazy days of summer, some of you have already sent your kids back to school!! I am always thankful that here in Long Island we have a few more weeks! For those already packing lunches- try this cute and healthy Bento Box Turkey Club Roll Up! Needing some quick snacks for after school? Check out my Pepperoni Pizza Bites or Donut Shaped Apple Snacks for a quick and easy fix!

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

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!

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 (8/15)
B: Instant Pot Baked Oatmeal Bars with ½ cup plain Greek yogurt
L: Burst Tomato Cottage Cheese Caprese Bowl with 1 ounce sourdough bread
D: Stuffed Eggplant Parmesan with a green salad*

Total Calories: 1,005**

TUESDAY (8/16)
B: LEFTOVER Instant Pot Baked Oatmeal Bars with ½ cup plain Greek yogurt
L: Burst Tomato Cottage Cheese Caprese Bowl with 1 ounce sourdough bread
D: Instant Pot Pork Carnitas with 2 corn tortillas, Pico de Gallo and 1 ounce avocado

Total Calories: 1,011**

WEDNESDAY (8/17)
B: LEFTOVER Instant Pot Baked Oatmeal Bars with ½ cup plain Greek yogurt
L: Chickpea Egg Salad
D: LEFTOVER Instant Pot Pork Carnitas over Chipotle’s Cilantro Lime Rice and Skillet Mexican Zucchini

Total Calories: 1,163**

THURSDAY (8/18)
B: Peach Banana Green Smoothie with Hemp Seeds with 1 scoop protein powder (½ recipe)
L: LEFTOVER Chickpea Egg Salad
D: Spaghetti with Chicken and Grape Tomatoes

Total Calories: 985**

FRIDAY (8/19)
B: Peach Banana Green Smoothie with Hemp Seeds with 1 scoop protein powder (½ recipe)
L: LEFTOVER Chickpea Egg Salad
D: Grilled Salmon with Avocado Bruschetta # with Broccoli and Orzo
Total Calories: 1,155**

SATURDAY (8/20)
B: High Protein Oat Waffles (recipe x 2) with 1 tablespoon peanut butter and ½ banana
L: Grilled Shrimp and Vegetable Bowls
D: DINNER OUT

Total Calories: 516**

SUNDAY (8/21)
B: LEFTOVER High Protein Oat Waffles with 1 tablespoon peanut butter and ½ banana
L: BLT Salad with Avocado
D: Caesar-Marinated Chicken Kabobs with Zucchini and Grilled Romaine with Houston’s Couscous Salad

Total Calories: 968**

*Green salad includes 12 cups mixed greens, 4 scallions and 1 cup each: tomatoes, cucumbers, carrots and
chickpeas with ½ cup light vinaigrette.  Set aside ½ the salad, with dressing on the side, for dinner Tuesday.
**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.

# Prep and grill shrimp and veggies for Saturday lunch, if desired.

*Google doc

Print Shopping List

Shopping List

Produce

• 5 medium PLUS 1 large (ripe) bananas
• 2 large peaches
• 5 medium limes
• 3 medium lemons
• 1 small (5-ounce) PLUS 2 large (7-ounce) Hass avocados
• 2 pounds (2 medium) eggplant
• 1 small bunch radishes
• 4 small ears of corn
• 1 large red bell pepper
• 2 pounds (about 4 medium) zucchini
• 1 small cucumber
• 4 large heads garlic
• 1 medium jalapeno
• ½ pound broccoli florets
• 1 medium carrot
• 1 small bunch scallions
• 1 medium bunch/container fresh basil
• 1 small bunch/container fresh mint
• 1 small bunch fresh Italian parsley
• 1 small bunch fresh cilantro
• 1 (5-ounce) bag/clamshell mixed greens
• 1 (5-ounce) bag/clamshell baby spinach
• 2 large heads Romaine lettuce
• 6 medium PLUS 1 large vine-ripened tomatoes
• 4 medium Roma tomatoes
• 1 dry pint PLUS 1 pound grape or cherry tomatoes
• 1 small red onion
• 1 small white onion
• 1 small yellow onion

Meat, Poultry and Fish

• 3 sweet Italian sausage links (about ½ a pound)
• 1 package center-cut bacon
• 2 ¼ pounds boneless, skinless chicken breasts
• 2 ½ pounds boneless pork shoulder blade roast
• 1 ½ pounds (4) wild salmon filets
• 12 ounces large peeled and deveined shrimp

Grains*

• 1 small package old-fashioned oats
• 1 small package oat flour (can process oats in the blender instead, if desired)
• 1 small package corn tortillas
• 1 small sourdough roll (about 2 ounces)
• 1 small package dry long grain white or Basmati rice
• 1 package spaghetti
• 1 package orzo pasta
• 1 small package whole wheat couscous

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)
• Pure maple syrup
• Ground cinnamon
• Balsamic glaze
• Light vinaigrette dressing (or make your own with ingredients in list)
• Cumin
• Sazon
• Dried oregano
• Bay leaves
• Adobo seasoning
• Garlic powder
• Apple cider vinegar
• Dried basil
• NuNaturals liquid Stevia (or sweetener of your choice)
• Balsamic vinegar
• Vanilla extract
• Onion powder
• Smoked paprika
• Cayenne pepper
• Light mayonnaise
• Dijon mustard

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 (16-ounce) tub 4% (whole milk) small curd cottage cheese (I like Good Culture)
• 1 (16-ounce) tub 2% (low fat) cottage cheese
• 1 (32-ounce) tub nonfat plain Greek yogurt (I like Stonyfield or Fage)
• 1 quart unsweetened almond (or other nondairy) milk
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 small wedge Pecorino Romano (can sub 4 teaspoons Parmigiano in Eggplant Parmesan, if desired)
• 1 small wedge Parmigiano Reggiano
• 1 small package queso blanco, queso fresco, cotija or feta cheese

Canned and Jarred

• 1 small jar peanut butter
• 1 small can/jar anchovy fillets
• 1 small can/jar chipotle peppers in adobo
• 3 (15-ounce) cans chickpeas
• 1 (15-ounce) can crushed tomatoes
• 1 (32-ounce) carton reduced sodium chicken broth
• 1 small jar pickled jalapenos

Misc. Dry Goods

• Baking powder
• 1 small package brown sugar
• 1 small package granulated sugar (optional, for Oat Waffles)
• 1 small package chopped pecans (if buying from bulk bin, you need about ¼ cup)
• 1 small package sliced almonds (if buying from bulk bin, you need 1/3 cup)
• 1 small package raisins (if buying from bulk bin, you need about ½ cup)
• 1 small package chia seeds (if buying from bulk bin, you need 2 tablespoons)
• 1 small package raw shelled hemp seeds (if buying from bulk bin, you need 2 tablespoons)
• 1 small package unsweetened shredded coconut (if buying from bulk bin, you need 1 tablespoon)
• 1 small container protein powder (I like Orgain)

Non-Food Items

*You can buy gluten free, if desired

Print Shopping List