Free 7-day flexible weight loss meal plan with breakfast, lunch, dinner ideas and shopping list. All recipes include macros and Weight Watchers points.
FREE 7-DAY HEALTHY MEAL PLAN (August 12-18)
As we head back to school, don’t forget the most important meal of the day: breakfast! These protein waffles are a great way to start your day, and my easy bagel recipe is sure to be a hit and make your breakfast planning a little easier this week!
For those of you who are new to my meal plan, I've shared this free 7-day flexible healthy meal plan to serve as a guide (you can check out my previous meal plans here). Have a lot of free time For you Add more foodYou can search for recipes by course in the index to change the recipe to your favorite meal, such as coffee, drinks, fruit, snacks, desserts, wine, etc. You should aim for at least 1500 calories per day*, depending on your goal. There is no one size fits all, and it depends on your goals, age, weight, etc.
We also have an accurate and organized grocery list that will make grocery shopping much easier and stress-free. Save money and time. Eat out less, waste less food, and have everything you need to stay on track.
Finally, if you are on Facebook, join my Skinnytaste Facebook community. I am sharing photos of the recipes that everyone is making. You can join here. I love all the ideas that everyone is sharing! If you would like to join the email list, you can subscribe here so you don't miss any of my meal plans!
The ultimate skinny taste meal planner
Get the Skinnytaste Ultimate Meal Planner! This 52-week spiral-bound meal planner includes a weekly meal planning grid that you can tear off and stick on your fridge if you wish, 12-week meal plans, 30 recipes (15 new recipes), and a tear-off grocery list. I love starting my week with gratitude, positivity, and intention, so I included a space for that too. I hope you enjoy this book as much as I do!
Purchase the Skinnytaste Meal Planner here:
Note on WW Points
If you follow Weight Watchers, all the recipes here have been updated to reflect what's new. Weight Watchers program, Points are displayed under the recipe title. ww button You can go to the Weight Watchers website from the recipe card and see the recipe builder used to determine the points and add them to your day (US only, you must be logged in to your account). All the cookbook recipes in the cookbook index are also updated!
With grocery prices skyrocketing, many people are having to adjust, scale back, and/or get more creative with their meals. One of the best ways to stay on budget and eat healthy is with a MEAL PLAN. Sign up for Relish+ and get even more budget-friendly meal plans for 5 days (get a 14-day free trial here!)
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Meal Plan:
Breakfast and lunch Monday through Friday are designed to feed one person, and dinner and all meals Saturday and Sunday are designed to feed a family of four. 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 the meals in the plan.
Monday (8/12)
B: High Protein Egg White Muffins with Turkey Bacon and 1 Cup Cantaloupe
L: Open Face Tuna Sandwich with Avocado and Apple
D: Tofu Poke Bowl (Recipe x 2)
Total Calories: 1,059*
Tuesday (8/13)
B: High Protein Egg White Muffins with Turkey Bacon and 1 Cup Cantaloupe
L: Open Face Tuna Sandwich with Avocado and Apple
D: Stuffed Zucchini Boats with Chicken Enchiladas, Instant Pot Pinto Beans, and Cilantro Lime Cauliflower Rice
Total Calories: 1,126*
Wednesday (8/14)
B: High Protein Egg White Muffins with Türkiye Bacon, 1 cup Mixed Berries
L: Open Face Tuna Sandwich with Avocado and Apple
D: Pollo Sabroso with Peruvian Green Sauce, Leftover Instant Pot Pinto Beans and Vegetable Kabobs
Total Calories: 1,145*
Thursday (8/15)
B: High Protein Egg White Muffins with Türkiye Bacon, 1 cup Mixed Berries
L: Leftover Pollo Sabroso, Peruvian Green Sauce and Vegetable Kabobs
D: Juicy Turkey Burger with 1 oz avocado and zucchini on whole wheat bread, Skinny Garlic Parmesan Fries (recipe x 4) and Watermelon, Jicama and Cucumber Salad
Total Calories: 1,151*
Friday (8/16)
B: Carrot Banana Protein Smoothie
L: Leftover juicy turkey burgers with pumpkin, watermelon, jicama and cucumber salad on whole wheat bread
D: Shrimp and rice, green salad**
Total Calories: 1,187*
Saturday (8/17)
B: Peach Pie Cottage Cheese Balls (Recipe x 2)
L: BLT with avocado (recipe x 4) with ½ sliced pepper and 2 tablespoons hummus
D: Dinner out
Total Calories: 655*
Sunday (8/18)
B: Protein waffle with 1 tablespoon peanut butter and ½ cup strawberries
L: Italian Chopped Salad (Recipe x 2)
D: Slow Cooker Jerk Pork with Caribbean Salsa, ¾ Cup Brown Rice, and Sautéed Baby Zucchini (Recipe x 2)
Total Calories: 1,027*
*This is just a guideline, women should aim for about 1500 calories per day. There are calculators to help you estimate your calorie needs. I left plenty of room for adding more foods like coffee, drinks, fruit, snacks, desserts, wine, etc.
**Green salad contains 8 cups mixed greens, 1 small cucumber (chopped), 1 medium tomato (thinly sliced), and ¼ cup light vinaigrette.
*Google Docs
