7 Day Healthy Meal Plan (August 30-September 5)

sent August 27, 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

August is drawing to a close, summer is drawing to a close, it is almost Labor Day and that means back to school – say it ain't like that !!! However, I'm looking forward to spending the long weekend with family and friends and making some favorites like grilled crab legs, easy inside out turkey cheeseburgers, or grilled Hawaiian teriyaki burgers with perfectly grilled zucchini as a side dish. Don't forget about dessert – red, white, and blue fruit skewers with cheesecake yogurt dip, quick and easy!

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! Check out my new . Meal Planner which is available for pre-order now!

About the menu

If you're new to my meal plans, I've 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!


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 is 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 (08/30)
B: Banana Nut Protein Oats (6B 6G 3P)
L: Chicken salad with avocado (4B 10G 10P) over 1 ½ cups mixed vegetables (0B 0G 0P)
D: Summer Cavatelli with corn tomatoes and zucchini (7B 8G 7P) with 1 ½ portions of Vegan Caesar Salad (5B 5G 5P)

Total: WW points 22 B 29 G 25 P, calories 1,090 *

TUESDAY (31.08.)
B: Green Monster Smoothie (7B 3G 7P)
L: LEFTOVER Summer Cavatelli with corn tomatoes and zucchini (7B 8G 7P)
D: Turkey picadillo (5B 5G 5P) with ¾ cup brown rice (5B 5G 0P) and quick cabbage salad (2B 2G 2P)

Sums: WW points 26B 23G 21P, calories 1,041 *

B: Banana Nut Protein Oats (6B 6G 3P)
L: Chicken salad with avocado (4B 10G 10P) over 1 ½ cups mixed vegetables (0B 0G 0P)
D: Shrimp Scampi with Broccoli Orzo (7B 7G 7P)

Sums: WW points 17B 23G 20P, calories 889 *

B: Green Monster Smoothie (7B 3G 7P)
L: Chicken salad with avocado (4B 10G 10P) over 1 ½ cups mixed vegetables (0B 0G 0P)
D: Grilled rosemary lamb chops (6B 4G 6P) with grilled vegetable orzo pasta salad (7B 7G 7P)

Total number: WW points 24 B 24 G 30 P, calories 1,026 *

FRIDAY (9/3)
B: Banana Nut Protein Oats (6B 6G 3P)
L: LEFTOVER Grilled Vegetable Orzo Pasta Salad (7B 7G 7P)
D: 2 baked corn and crab cakes (5B 8G 4P) with cauliflower puree (2B 2G 2P) and beans with garlic and oil (2B 2G 2P)

Sums: WW points 22B 25G 18P, calories 955 *

B: 2 scrambled eggs (0B 4G 0P) with 1 ounce avocado (1B 1G 1P) and fresh salsa (0B 0G 0P), 2 slices of bacon (2B 2G 2P) and 1 slice of wholemeal toast (3B 3G 3P)
L: Sausage, pepper and onion stromboli (7B 7G 7P)

Sums: WW points 13B 17G 13P, calories 640 *

SUNDAY (9/5)
B: Breakfast BLT Salad (Recipe x 2) (4B 6G 4P)
L: LEFTOVER sausage, pepper and onion Stromboli (7B 7G 7P)
D: Caprese Chicken Pan (7B 10G 7P)

Sums: WW points 18B 23G 18P, calories 983 *

* 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 have given you a lot of leeway to choose other foods such as coffee, drinks, fruit,
Snacks, dessert, wine, etc.

* Google Document

Print shopping list

grocery list

To produce

  • 2 small PLUS 3 medium (ripe) bananas (put the 2 small ones in the freezer)
  • 7 medium-sized lemons
  • 3 medium ears of corn
  • 2 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocado
  • 1 pound of fresh beans
  • 1 medium sized cauliflower
  • 1 pound broccoli florets
  • 1 medium PLUS 1 large zucchini
  • 1 small PLUS 2 medium-sized red peppers
  • 1 medium yellow pepper
  • 2 large heads of garlic
  • 2 medium-sized radishes
  • 1 small bunch of spring onions
  • 1 small bunch of fresh Italian parsley
  • 1 small bunch of fresh coriander (optional, for picadillo)
  • 1 small bunch / container of fresh chives (if you wish, you can add 2 tablespoons of spring onion greens in Vegan Caesar)
  • 1 small PLUS 1 large bunch / container of fresh basil
  • 1 small bunch / container of fresh rosemary (can be dried in lamb chops under 1 teaspoon if desired)
  • ½ small head of white cabbage
  • 2 medium bunches of Lacinato kale
  • 1 (5-ounce) container of baby spinach
  • 1 (5-ounce) container of mixed greens
  • 3 small heads of romaine lettuce
  • 1 small container of microgreens (optional, for Vegan Caesar)
  • 1 medium PLUS 7 large vine tomatoes
  • 1 dry pint PLUS 1 (1 pound) container of cherry or grape tomatoes
  • 1 small PLUS 1 medium red onion
  • 1 medium yellow onion

Meat, poultry and fish

  • 1 roast chicken
  • 1.3 pounds of 93% lean ground turkey
  • 1 pound peeled and deveined jumbo shrimp
  • 1 pound of premium lump crab meat
  • 2 raw Italian chicken sausage links
  • 1 ½ pound (4 small) boneless and skinless chicken breasts
  • 1 large packet of bacon cut in the middle (you will need 16 slices)
  • 1 ¾ pound (8) lamb chops on the bone


  • 1 small packet of quick oatmeal
  • 1 (1 pound) packet of Cavatelli pasta (can be bought fresh if desired)
  • 1 pack of orzo pasta
  • 1 small, sliced ​​wholemeal bread
  • 1 small package of dry brown rice (or 3 cups pre-cooked)
  • 1 small can of reduced-fat Ritz crackers

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)
  • Pure maple syrup
  • Red pepper flakes
  • Dijon mustard
  • cumin
  • Bay leaves
  • Apple Cider Vinegar
  • Red wine vinegar
  • Light mayonnaise
  • thyme
  • sweetheart
  • balsamic vinegar
  • Sesame seeds (optional, for sprinkling stromboli)

Dairy products & other chilled items

  • 1 (16-ounce) container of liquid egg white
  • 1 (18-pack) large eggs
  • 1 small tub of fresh salsa (I like La Salsa Chilena)
  • 1 small slice of fresh Pecorino Romano
  • 1 small piece of fresh Parmesan cheese (can use Pecorino to serve with shrimp scampi if desired)
  • 1 pint of unsweetened vanilla almond milk (or milk of your choice)
  • 1 small can of partially skimmed mozzarella pearls (can buy a small piece and cut into pieces if desired)
  • 1 (8-ounce) sachet of grated, partially-skimmed mozzarella cheese
  • 1 small box of butter
  • 1 (17.5-ounce) container of non-fat Greek yogurt
  • 1 pint of 1% buttermilk

Canned food and jarred

  • 1 glass of arrabiatta sauce (I like delallo)
  • 1 small glass of marinara (or ingredients to make yourself. Can under ¾ cup of Arrabiatta sauce in Summer Cavatelli, if desired)
  • 1 (8-ounce) can of tomato sauce
  • 1 small jar of pitted green Spanish olives
  • 1 small glass of capers
  • 1 small jar of Better n Peanut Butter, PB2, or regular peanut butter

Other dry goods

  • 1 Dellallo pizza dough set
  • 1 small bottle of liquid vanilla protein shake (I like orgains)
  • 1 small packet of raw cashew nuts (if you buy from the large container, you will need ½ cup)
  • 1 small pack of hemp seeds (if you buy from the large container, you will need 2 tablespoons)
  • 1 small packet of chopped walnuts (if you buy from the large container, you will need about 2 tablespoons)

* You can buy gluten-free if you wish

Print shopping list

Comments are closed.