7 Day Healthy Meal Plan (August 16-22)

sent August 14, 2021 from Gina

A free 7-day, flexible diet plan for weight loss with breakfast, lunch, dinner and a grocery list. Recipes contain macros and WW points.

7-day healthy eating plan

I'll hold out the summer as long as I can! What are your favorite pastimes or destinations in late summer? Favourite recipes? Some of me are that simple chilled lobster salad with sweet summer corn and tomatoes, those boneless Mediterranean pork chops with summer vegetables, and I love to finish it off with something sweet like my grilled peaches with honey and yogurt.

Why should everyone plan a meal?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead will help you achieve your goals!

About the menu

If you're new to my meal plans I have shared these free, flexible, 7 day healthy meal plans (you can check out my previous meal plans here) which are meant as a guide and leave plenty of scope for you to add more food, coffee, Add drinks, fruit, snacks, desserts, wine, etc. or swap recipes for meals that you prefer. You can search for recipes by courses in the index. You should aim for around 1500 calories * per day.

There is also a concise, organized shopping list that makes grocery shopping so much easier and less stressful. Save money and time. You eat out less, waste less food and have everything you need to keep track of things on hand.

Finally, if you are on Facebook join my . Facebook community where everyone who shares photos of the recipes they make can join here. I love all the ideas that everyone is sharing! If you'd like to be added to the email list, subscribe here so that you don't miss a meal!

If you don't already have the . Meal Planner, now would be a good time to organize one for 2020! There was a misprint last year, but now it's perfect! You can order it here!


Breakfast and lunch Monday through Friday are designed for 1 person, while dinner and all meals on Saturday and Sunday are designed for a family of 4. Some recipes are enough for two nights or lunch the next day. While we truly believe there is no one-size-fits-all diet, we've done our best to find something that would appeal to a wide variety of people. Everything is Weight Watchers friendly. I've added the updated WW Blue SP for your convenience.

The grocery list is comprehensive and contains everything you need to prepare all of the meals on the plan. I've even included brand recommendations for products that I love and use often. Check your cabinets as I use a lot of condiments that you will use a lot so you may already have a lot of them.

And last but not least, this menu is flexible and realistic. There are a lot Room for cocktails, healthy snacks, desserts and dinners. And if necessary, there are a few things you can postpone to make it work with your schedule. Please let me know if you use these plans. This will help me decide whether to keep sharing them!

MONDAY (8/16)
B: 2 hard-boiled eggs (0B 4G 0P) and 1 cup of watermelon (0B 0G 0P)
L: Antipasti Salad (6B 6G 6P) with 2 ounce multigrain baguette (3B 3G 3P)
D: Late summer vegetable enchilada cake (6B 7G 6P) and a green salad * (0B 0G 0P) with 2 tablespoons of creamy coriander tomatillo dressing (1B 1G 1P)

Sums: WW points 16B 21G 16P, calories 908 **

TUESDAY (8/17)
B: Superfood PB Banana and Cacao Green Smoothie (5B 5G 5P)
L: Ham, rocket and balsamic vinegar sandwich (9B 9G 9P)
D: LEFTOVER late summer vegetable enchilada cake (6B 7G 6P) and a green salad * (0B 0G 0P) with 2 tablespoons of creamy coriander tomatillo dressing (1B 1G 1P)

Sums: WW points 21B 22G 21P, calories 812 **

B: 2 hard-boiled eggs (0B 4G 0P) and 1 cup of watermelon (0B 0G 0P)
L: Antipasti Salad (6B 6G 6P) with 2 ounce multigrain baguette (3B 3G 3P)
D: Orecchiette pasta with chicken sausage and broccoli (9B 8G 9P)

Sums: WW points 18B 21G 18P, calories 898 **

THURSDAY (08/19)
B: Superfood PB Banana and Cacao Green Smoothie (5B 5G 5P)
L: Canned tuna ceviche (3B 3G 3P) with 6 triscuits (3B 3G 3P) and an apple (0B 0G 0P)
D: Air Fryer Chicken Sandwich with Sriracha Mayo (6B 8G 6P) with summer tomato salad (1B 1G 1P)

Total number: WW points 18 B 20 G 18 P, calories 976 **

FRIDAY (08/20)
B: 2 hard-boiled eggs (0B 4G 0P) and 1 cup of grapes (0B 0G 0P)
L: Canned tuna ceviche (3B 3G 3P) with 6 triscuits (3B 3G 3P) and an apple (0B 0G 0P)
D: Pan of Cajun seasoned fish with tomatoes (0B 2G 0P) with ¾ cup of brown rice (5B 5G 0P)
Sums: WW points 11B 17G 6P, calories 985 **

SATURDAY (08/21)
B: Yogurt waffles (4B 4G 4P) with ½ cup mixed berries (0B 0G 0P) and 1 tablespoon maple syrup (3B 3G 3P)
L: 2 servings of mixed baby greens and rocket with blackberries and pecans (10B 10G 9P)

Total: WW points 17B 17G 16P, calories 600 **

SUNDAY (22.08.)
B: Tomato and zucchini frittata (2B 4G 2P) with 1 cup of grapes (0B 0G 0P)
L: Air Fryer Toasted Cauliflower Tacos (Recipe x 2) (12B 12G 12P)
D: Grilled pork tenderloin seasoned with cumin (3B 3G 2P) with grilled vegetable orzo salad (7B 7G 7P)

Sums: WW points 24B 26G 23P, calories 989 **

* Green salad contains 12 cups of mixed vegetables, 4 shallots, 1 cup each: tomatoes, cucumbers, peppers and chickpeas.
** This is just a guide, women should aim for around 1500 calories per day. Here is a useful calculator to help you estimate
your calorie needs. I left you a lot of leeway to add other foods like coffee, drinks, fruit, snacks, dessert, wine, etc.

* Google Document

Print shopping list

grocery list

To produce

  • 1 mini watermelon
  • 1 ¼ pound seedless red or green grapes
  • 1 medium banana (halved and frozen)
  • 2 medium apples (any variety)
  • 3 medium limes
  • 1 (6-ounce) container of fresh blackberries
  • 2 (6-ounce) containers of fresh berries (your choice)
  • 2 medium ears of corn
  • 1 small (5 ounce) Hass avocado
  • 1 large cucumber
  • 2 ¼ pounds of zucchini
  • 7 small jalapenos
  • 2 medium heads of garlic
  • 2 medium-sized red peppers
  • 1 medium yellow pepper
  • 1 medium green pepper
  • 2 ¼ pounds of cauliflower
  • 1 pound broccoli florets (if you buy whole heads you will need 1½ pounds)
  • 1 medium bunch of spring onions
  • 3 medium bunches of fresh coriander
  • 1 medium bunch / container of fresh basil
  • 1 small head of romaine lettuce
  • 1 (1 pound) clam / bag of mixed greens
  • 1 (10 oz) clamshell / bag of baby spinach
  • 1 (10 ounce) clamshell / pouch baby rocket
  • 1 medium tomatillo
  • 1 dry pint of cherry or grape tomatoes
  • 5 large heirloom or beef steak tomatoes
  • 1 medium plum tomato
  • 3 medium-sized PLUS 3 large vine tomatoes
  • 1 small PLUS 3 medium red onions
  • 1 small PLUS 2 medium yellow onions

Meat, poultry and fish

  • 1 packet of sliced ​​ham
  • 1 pack of turkey peppers
  • 14 ounces (raw) Italian chicken sausage
  • 1 pound (2) boneless, skinless chicken breast
  • 1 (18 oz) pork tenderloin
  • 1 ½ pound (4) white fish fillets (such as flounder, fluke, or tilapia)


  • 1 (7-ounce) multigrain baguette (can be made under 3 whole wheat rolls if desired)
  • 1 small box of triscuits
  • 1 pack of 100 calories wholemeal bread rolls (e.g. Martins)
  • 1 small pack of unbleached all-purpose flour
  • 1 pack of orecchiette pasta
  • 1 pack of orzo pasta
  • 1 small package of dry brown rice (or 3 cups pre-cooked)
  • 1 small pack of corn tortillas
  • 1 pack of street taco tortillas

Spices and spices

  • Extra virgin olive oil
  • Rapeseed oil
  • Cooking spray
  • Olive Oil Spray (Or Get A Misto Oil Mister)
  • Kosher salt (I like Diamond Crystal)
  • Pepper mill (or fresh peppercorns)
  • Red wine vinegar
  • balsamic vinegar
  • Champagne vinegar
  • Apple Cider Vinegar
  • White wine vinegar
  • cumin
  • Light mayonnaise
  • Yellow mustard
  • Dried parsley
  • Tabasco sauce (optional, for tuna ceviche)
  • Garlic powder
  • paprika
  • Smoked peppers
  • Cayenne pepper
  • sriracha sauce
  • cajun spice
  • Vanilla extract
  • Maple syrup
  • Dried basil (can be sub-fresh or 1 teaspoon of another dry herb in mixed green salad dressing)
  • Tajin
  • Bay leaves
  • Chili powder

Dairy products & other chilled items

  • 1 (18-pack) large eggs
  • 1 pint of low-fat buttermilk
  • 1 liter of unsweetened vanilla-almond milk
  • 1 (16-ounce) sachet of reduced-fat Mexican cheese mix
  • 1 (8-ounce) bag of partially-skimmed grated mozzarella cheese
  • 1 (6-ounce) container of non-fat Greek yogurt
  • 1 (6-ounce) container of non-fat yogurt
  • 1 small can of sour cream (optional for cauliflower tacos)
  • 1 small piece of Pecorino Romano or Parmesan cheese
  • 1 small piece of Asiago cheese (can be placed under ¼ cup of Romano or Parmesan cheese in frittata if you wish)

Canned food and jarred

  • 1 small jar of pitted green or black olives
  • 1 small glass of hot peppers
  • 1 small glass of roasted red pepper
  • 1 small glass of Giardiniera (like Victoria)
  • 1 small jar of peanut butter
  • 1 (28-ounce) can of whole tomatoes
  • 1 (15-ounce) can of black or pinto beans
  • 1 (15-ounce) can of chickpeas
  • 1 medium jar of dill pickle chips
  • 1 (7-ounce) can of white albacore tuna chunks in water

Other dry goods

  • 2-3 dried ancho chillies
  • 1 small pack of cocoa nibs (e.g. Navitas)
  • Liquid stevia (optional, for smoothie)
  • baking powder
  • 1 medium pack of pecan halves (if you buy from the bulk container you will need 30 halves)
  • 1 packet of granulated sugar

* You can buy gluten-free if you wish

Print shopping list

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