7 Day Wholesome Meal Plan (Aug 31-Sept 6)

sent August 28, 2020 by Gina

A free 7-day flexible weight loss meal plan with breakfast, lunch, dinner and a shopping list. All recipes contain calories and updated WW Smart Points.

7 Day Healthy Meal Plan

Hi Guys! In case you missed it, I shared a FREE bonus package this week that you can download today. It contains 3 exclusive recipes and some Sneak Peak recipes from my new . Meal Prep cookbook. All you have to do is pre-order the book and submit your proof of purchase here to automatically download the bonus package (if you have already pre-ordered, you can fill it out anyway!)

Why should everyone have a meal plan?

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 stick to your goals!

About the menu

If you're new to my meal plans, I've shared these free, flexible 7-day healthy meal plans (you can see my previous meal plans here) that are meant to be a guide and give you plenty of wiggle room for you to add more groceries, coffee , Drinks, fruit, snacks, desserts, wine, etc. or swap recipes for meals that you prefer. You can search for recipes by course 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'll eat out less, waste less food, and have everything you need to hand to keep up with what's happening.

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

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

THE DETAILS:

Breakfast and lunch Monday through Friday are designed for 1 person, while dinner and all meals on Saturday and Sunday are for a family of 4. Some recipes have enough leftovers for two nights or lunch the next day. While we firmly believe that there is no one size fits all menu, we've done our best to develop something that would appeal to a wide range of people. Everything is Weight Watchers friendly. I've included the updated WW Blue SP for your convenience. You can swap out any recipes you want or just use them as inspiration!

The grocery list is comprehensive and contains everything you need to make 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 you will find that I use a lot of spices frequently so you may already have a lot of them.

And last but not least, this meal plan is flexible and realistic. There are much Wiggle room for cocktails, healthy snacks, dessert and dinner. And if necessary, there are a few things you can postpone to make it work with your schedule. Please let me know if you are using these plans. This helps me decide whether to keep sharing them.

MONDAY (8/31)
B: 2 scrambled eggs (0B 4G 0P), 1 slice of wholemeal toast (3B 3G 3P) and 1 cup of watermelon (0B 0G 0P)
L: Chicken Club Salad Wrap Sandwich (5B 7G 5P) with a peach (0B 0G 0P)
D: Angel hair noodles with zucchini and tomatoes (7B 7G 7P) with 1½ cups of mixed greens, 1 tablespoon of shaved parmesan and 1 tablespoon of light vinaigrette (2B 2G 2P)

Total: WW points 17B 23G 17P, calories 938 *

TUESDAY (9/1)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: Chicken Club Salad Wrap Sandwich (5B 7G 5P) with a peach (0B 0G 0P)
D: Enchilada-filled poblanos rellenos (6B 6G 6P) with 1 ounce avocado (1B 1G 1P) and coriander lime cauliflower rice (1B 1G 1P)

Total: WW points 18B 23G 18P, calories 921 *

WEDNESDAY (9/2)
B: 2 scrambled eggs (0B 4G 0P), 1 slice of wholemeal toast (3B 3G 3P) and 1 cup of watermelon (0B 0G 0P)
L: Open faced tuna sandwich and avocado (4B 4G 4P) with an apple (0B 0G 0P)
D: Summer vegetables with sausage and potatoes (7B 7G 5P)

Total: WW points 14B 18G 12P, calories 967 *

THURSDAY (9/3)
B: Green apple, lemon, cucumber and ginger smoothie (½ recipe) (7B 7G 7P)
L: Open Face Tuna Sandwich and Avocado (4B 4G 4P) with 1 cup of grapes (0B 0G 0P)
D: Crispy Togarashi Chicken with Sesame Cucumber Relish (4B 7G 4P) with ¾ cup of brown rice ** (5B 5G 0P)

Total: WW points 20B 23G 15P, calories 903 *

FRIDAY (9/4)
B: Green apple, lemon, cucumber and ginger smoothie (½ recipe) (7B 7G 7P)
L: Open faced tuna sandwich and avocado (4B 4G 4P) with an apple (0B 0G 0P)
D: Air Fryer Cajun Shrimp Dinner (5B 6G 5P) with ¾ cup (LEFTOVER) brown rice (5B 5G 0P)
Total: WW points 21B 22G 16P, calories 899 *

SATURDAY (9/5)
B: Breakfast pizza (5B 8G 5P)
L: Greek spiral cucumber salad with lemon and feta (recipe x 4) (7B 7G 7P)
D: ORDER!

Total: WW points 12B 15G 12P, calories 496 *

SUNDAY (9/6)
B: Crustless summer zucchini cake (3B 4G 3P) with 1 cup of fruit salad *** (0B 0G 0P)
L: BLT with avocado (recipe x 4) (9B 9G 9P)
D: Grilled steak with tomatoes, red onions and balsamic vinegar (½ recipe) (4B 4G 4P) with grilled corn salad with feta (3B 6G 3P)

Total: WW points 19B 23G 19P, calories 847 *

* This is just a guide, women should aim for around 1500 calories per day. Here is a helpful calculator that you can use to estimate your calorie needs. I've left a lot of leeway for you to add more foods like coffee, drinks, fruit, snacks, dessert, wine, etc.
** Make an additional 3 cups of rice for leftovers Friday.

*** Fruit salad contains 1 cup of watermelon, 1 cup of grapes, 1 peach, and 1 cup of blackberries.