7 Day Healthy Meal Plan (Aug 22-28)

posted August 19, 2022 by Gina

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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 . 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 (8/22)
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**

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**

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**

B: Breakfast Pizza #
L: LEFTOVER Grilled Cilantro Lime Shrimp Kebabs with LEFTOVER Mexican-Inspired Grilled Corn Salad

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

Print Shopping List

Shopping List


  • 1 ¼ pounds seedless red or green grapes
  • 3 medium apples
  • 2 medium bananas
  • 2 (6-ounce) containers berries (your choice)
  • 1 (12-ounce) container fresh strawberries
  • 2 medium limes PLUS 3 large (optional for Shrimp Kebabs) limes
  • 1 medium lemon
  • 1 small PLUS 6 large ears of corn
  • 1 large head garlic
  • 1 small jalapeno
  • 1 large zucchini
  • 1 small red bell pepper
  • 6 Persian cucumbers (can sub 2 medium English, if desired)
  • 1 small (5-ounce) Hass avocado
  • 1 small container alfalfa sprouts
  • 1 pound broccoli florets
  • 2 pounds Russet potatoes
  • 1 pound fresh string beans
  • 1 small bunch celery
  • 1 small carrot
  • 1 (1-pound) bag/clamshell baby arugula
  • 1 (5-ounce) bag/clamshell baby spinach
  • 1 small head Romaine lettuce (can sub spinach on Tuna Sandwich, if desired)
  • 1 small bunch fresh cilantro
  • 1 small bunch/container fresh basil
  • 1 small bunch scallions
  • 1 dry pint PLUS 1 (1-pound) container grape or cherry tomatoes
  • 3 small PLUS 1 medium vine-ripened tomato
  • 2 small red onions
  • 1 small PLUS 1 medium yellow onion

Meat, Poultry and Fish

  • 2 1/3 pounds 93% lean ground turkey
  • 1 (6-ounce) boneless, skinless chicken breast (or 4 ounces cooked)
  • 2 pounds boneless pork shoulder roast
  • 32 jumbo (raw) shrimp (about 18 ounces)
  • 1 package center-cut bacon
  • 1 small package turkey pepperoni


  • 1 package seasoned breadcrumbs
  • 1 small package all-purpose or white whole wheat flour
  • 1 small package old fashioned or quick oats
  • 1 small loaf sliced multi-grain bread
  • 1 small package dry brown rice (or 3 cups pre-cooked)
  • 1 package tortilla chips
  • 1 package whole wheat ziti or cavatappi pasta (I love Delallo)

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)
  • Dried oregano
  • Light vinaigrette (or make your own with ingredients in list)
  • Chili powder
  • Smoked paprika
  • Cumin
  • Cayenne
  • Light mayonnaise
  • Red wine vinegar
  • Apple cider vinegar
  • Garlic powder
  • Bay leaves
  • Crushed red pepper flakes
  • Balsamic vinegar
  • Worcestershire sauce
  • Honey
  • Balsamic glaze (I like Delallo)
  • Tajin Chili Lime Seasoning (or Trader Joe’s Everything but the Elote)
  • Vanilla extract
  • Cinnamon
  • Kansas City BBQ sauce (or ingredients to make your own)

Dairy & Misc. Refrigerated Items

  • 1 pint liquid egg whites
  • 1 dozen large eggs
  • 1 small wedge Pecorino Romano cheese
  • 1 small wedge Parmesan cheese
  • 1 (16-ounce) bag part-skim shredded mozzarella cheese
  • 5-ounces whole milk mozzarella cheese
  • 1 (15-ounce) tub part-skim ricotta cheese
  • 1 small tub light sour cream
  • 1 pint 1% buttermilk
  • 1 (16-ounce) tub nonfat plain Greek yogurt (I like Fage or Stonyfield)
  • 1 (16-ounce) tub low fat cottage cheese (I like Good Culture)
  • 1 (8-ounce) bag shredded reduced fat Mexican cheese blend
  • 1 (8-ounce) bag shredded reduced fat cheddar cheese (can sub ¼ cup Mexican cheese blend in Broccoli and Cheese Egg Muffins, if desired)
  • 1 small container feta cheese (can sub 2 ounces cotija in Chicken Salad, if desired)
  • 1 small package cotija cheese
  • 1 small tub whipped butter

Canned and Jarred

  • 1 (15-ounce) can chickpeas
  • 1 (15-ounce) can pinto beans
  • 2 (15-ounce) cans Great Northern (or white kidney) beans
  • 1 (12-ounce) jar salsa
  • 1 jar marinara sauce
  • 1 small jar pizza sauce
  • 1 small jar peanut butter
  • 1 (5-ounce) can albacore tuna in water
  • 1 (14.5-ounce) can chicken or vegetable broth

Misc. Dry Goods

  • 1 small package slivered almonds (if buying from bulk bin, you need ¼ cup)
  • 1 small container vanilla protein powder (I like Orgain)
  • 1 package sugar free chocolate chips
  • Baking powder
  • 1 small package granulated sugar

Non-Food Items

*You can buy gluten free, if desired

Print Shopping List

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