7 Day Healthy Meal Plan (Aug 8-14)

posted August 5, 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

Know what one of the things I love most about breakfast is? That you can have it for any meal you chose lol! Morning, noon or night!! Something on the traditional side like my Corned Beef Veggie Hash is a great way to sneak some veggies in or pump up the protein with my Peach Pie Cottage Cheese Bowls (included in this week’s meal plan and who doesn’t like peach pie!!). Need to feed a crowd- Veggie Ham and Cheese Breakfast Egg Casserole, want to impress guests- Yogurt Sheet Pan Pancakes with Mixed Berries, no matter what or when, I’ve got you covered!

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 (8/8)
B: Peach Pie Cottage Cheese Bowls
L: Protein Egg and Quinoa Salad Jars
D: Cheesy Vegetarian Zucchini Enchiladas with Quick and Delicioso Cuban Style Black Beans (recipe x 2)

Total Calories: 1,085*

B: LEFTOVER Peach Pie Cottage Cheese Bowls
L: LEFTOVER Protein Egg and Quinoa Salad Jars
D: Shrimp Scampi Tacos with Caesar Salad Slaw with LEFTOVER Quick and Delicioso Cuban Style Black Beans

Total Calories: 1,055*

B: PB + J Smoothie
L: Open Faced Tuna Sandwich with Avocado and an apple
D: Slow Cooker Pulled Pork on a whole wheat bun with Quick Cabbage Slaw (recipe x 2)

Total Calories: 984*

B: Mushroom-Spinach Scrambled Eggs
L: LEFTOVER Open Faced Tuna Sandwich with Avocado and an apple
D: LEFTOVER Slow Cooker Pulled Pork on a whole wheat bun with LEFTOVER Quick Cabbage Slaw

Total Calories: 1,033*

FRIDAY (8/12)
B: Mushroom-Spinach Scrambled Eggs
L: LEFTOVER Open Faced Tuna Sandwich with Avocado and an apple
D: Flounder Milanese with Arugula and Tomatoes and Homemade Rice Pilaf
Total Calories: 919*

B: Stuffed Bagel Balls (recipe x 2) with ½ cup mixed berries
L: Air Fryer Popcorn Chicken and ½ cup sliced cucumbers with Low-Fat Buttermilk Ranch Dressing

Total Calories: 559*

SUNDAY (8/14)
B: LEFTOVER Stuffed Bagel Balls with ½ cup mixed berries
L: Tomato, Fresh Mozzarella, Roasted Pepper on Whole Wheat Bread (recipe x 4)
D: Broiled or Grilled Pollo Sabroso with Peruvian Green Sauce, ¾ cup rice and Corn Tomato and Avocado Salad

Total Calories: 1,067*

*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.

*Google doc

Print Shopping List

Shopping List


  • 3 medium apples
  • 2 medium (ripe) peaches
  • 4 medium PLUS 1 large lemon
  • 1 (1-pound) container fresh strawberries
  • 1 dry pint fresh blueberries
  • 2 (6-ounce) containers fresh berries (your choice)
  • 1 medium (6-ounce) PLUS 1 large (7-ounce) Hass avocados
  • 1 large English cucumber
  • 3 Persian cucumbers (can sub 1 medium English, if desired)
  • 2 medium zucchini
  • 1 large ear of corn
  • 1 small PLUS 1 medium red bell pepper
  • 3 medium jalapenos
  • 1 large head garlic
  • 8 ounces white mushrooms (whole or sliced)
  • ½ ounce alfalfa sprouts
  • 1 small bunch celery
  • 1 small carrot
  • 1 large bunch scallions
  • 1 medium PLUS 1 large bunch fresh cilantro
  • 1 small bunch fresh Italian parsley
  • 1 small bunch/container fresh chives (can sub 1 tablespoon scallion greens or 1 teaspoon dry chives in Ranch Dressing, if desired)
  • 1 small bunch/container fresh basil
  • 1 small head white cabbage
  • 1 small head Romaine lettuce
  • 1 (10-ounce) bag/clamshell baby arugula
  • 1 (5-ounce) bag/clamshell baby spinach
  • 1 dry pint cherry or grape tomatoes
  • 1 medium PLUS 3 large vine-ripened tomatoes
  • 2 small red onions
  • 1 small PLUS 1 medium yellow onions

Meat, Poultry and Fish

  • 1 pound peeled and deveined jumbo shrimp
  • 1 pound (4) skinless flounder fillets
  • 1 pound boneless, skinless chicken breast
  • 6 medium bone-in, skin on chicken thighs
  • 2 ½ pounds boneless center cut pork loin roast


  • 1 small package (8-inch) flour tortillas
  • 1 small package (6-inch) corn tortillas
  • 1 loaf sliced whole grain bread
  • 1 package whole wheat hamburger buns
  • 1 large loaf whole wheat Italian or French bread (you need 13 ounces)
  • 1 small package unbleached all-purpose flour
  • 1 small package dry quinoa (or ½ cup pre-cooked)
  • 1 box 10 minute instant brown rice, such as Uncle Ben’s
  • 1 package angel hair spaghetti
  • 1 package seasoned breadcrumbs
  • 1 package panko breadcrumbs

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 cinnamon
  • Honey (optional, for Cottage Cheese Bowls)
  • Bay leaves
  • Cumin
  • Oregano
  • Garlic powder
  • Onion powder
  • Red wine vinegar
  • Apple cider vinegar
  • White vinegar
  • Balsamic vinegar
  • White balsamic vinegar
  • Crushed red pepper flakes
  • Cayenne pepper (optional, for Popcorn Chicken)
  • Chipotle chili powder
  • Adobo seasoning
  • Sazon
  • Hickory liquid smoke
  • NuNaturals Vanilla Liquid Stevia (or sweetener of your choice)
  • Kansas City BBQ sauce (or ingredients to make your own)
  • Yellow mustard
  • Light mayonnaise
  • Dijon mustard
  • Soy sauce*
  • Optional bagel toppings: everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes

Dairy & Misc. Refrigerated Items

  • 1 dozen large eggs
  • 1 (16-ounce) tub low fat cottage cheese (I like Good Culture)
  • 1 small box salted or unsalted butter
  • 1 (8-ounce) container unsweetened vanilla almond milk
  • 1 pint low fat buttermilk
  • 1 small tub nonfat sour cream
  • 1 (32-ounce) tub nonfat plain Greek yogurt (I like Stonyfield or Fage)
  • 1 small wedge fresh Parmesan cheese
  • 1 (8-ounce) bag shredded reduced fat Mexican cheese blend (I like Sargento)
  • 1 (8-ounce) block 1/3 less fat cream cheese
  • 1 (4-ounce) chunk fresh mozzarella

Canned and Jarred

  • 1 medium jar roasted red peppers
  • 1 small can/jar anchovy filets
  • 1 (5-ounce) can albacore tuna in water
  • 1 small can/jar chipotle peppers in adobo
  • 1 (8-ounce) can tomato sauce
  • 1 (14.5-ounce) can vegetable broth (can sub ½ cup chicken broth in Zucchini Enchiladas, if desired)
  • 1 (32-ounce) carton chicken broth
  • 2 (15-ounce) cans black beans
  • 1 small jar peanut butter

Misc. Dry Goods

  • 1 small package brown sugar
  • 1 small package shelled pistachios (if buying from bulk bin, you need 2 tablespoons)
  • 1 small package dry or pre-cooked (refrigerated) lentils
  • Baking powder

*You can buy gluten free, if desired

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