7 Day Healthy Meal Plan (Aug 1-7)

7-Day Healthy Meal Plan (August 1-7)

Spread 29 July 2022 by Jenna

This post may contain affiliate links. Read my disclosure policy.

Free 7 day flexible weight loss meal plan that includes ideas for breakfast, lunch, dinner and shopping list. All recipes include macros and links to the WW recipe Builder for your personal score.

7 day healthy meal plan

As we approach the last phase of summer, many of us have gardens that are overflowing! Don’t let vegetables go to waste! Freeze what you can share with a neighbor or even donate to a local food bank if you have one in your area. Keep recipes like this Summer Vegetable Enchilada Pie, Summer Vegetables with Sausage and Skillet Potatoes or the No-Crust Summer Zucchini Pie on hand to use all those veggies or make a dish to share! And if you want a recipe for zucchini bread, I’ve added that to this week’s meal plan! Don’t forget to check out the rest of my zucchini recipes.

With grocery prices on the rise, many of us are forced to adjust, scale back, and/or be more creative with our meals. One of the absolute best ways to stay within a budget and maintain healthy eating habits is with a meal plan. You can get more budget-friendly 5-day meal plans by subscribing to Relish+ (get your free 14-day trial here!)

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate Meal Planner

I’m also excited to share the Skinnytaste Ultimate meal planner is now available! The 52 Week Spiral Meal Planner contains weekly meal planning grids you can shred up and put in the fridge if you like, a 12 week meal plan, 30 (15 new recipes), and shredded grocery lists. I like to start my week with gratitude, affirmations, and intentions, so I’ve included space for that as well. I hope you love this as much as I do!

Skinnytaste Ultimate Meal Planner

Buy the meal planner here:

A note about WW Personal Score:

I no longer provide points as they differ in the new Weight Watchers plans but I do provide links to WW Personal Points Builder recipe for all recipes. Search for orange button On the recipe card it says My Personal WW Points. Click that and it will take you to the Weight Watchers website where you can see your WW points and add them to your day (US only, you must be logged into your account). All cookbook recipes are also updated in our cookbook catalog!

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 to be a guide, with Plenty of room to maneuver for every Add more food,coffee,beverage,fruit,snack,dessert,wine,etc,or swap recipes for your favorite meals,you can search for recipes by course in the index. Depending on your goals, you should aim for at least 1,500 calories* per day. There is no one size fits all, this will range depending on your goals, age, weight, etc.

There is also an accurate and organized grocery list that will make grocery shopping much easier and less stressful. Saves you money and time. You will eat out less, waste less food and have everything you need on hand to help you stay on track.

Finally, if you use Facebook Joined Facebook Skinnytaste community Where everyone shares photos of the recipes they make, you can join over here. I love all the ideas everyone shares! If you want to get Email ListCould you Subscribe here So you don’t miss a meal plan!

meal plan:

Breakfast and lunch Monday through Friday are designed to serve 1 while dinner 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 prepare all the meals on the plan.

Monday (1/8)
B: Huevos Pericos (recipe) with 1 ounce avocado
L: Waldorf Chicken Salad with 6 Triquettes
D: Giant zucchini Parmesan with 2 easy garlic knots

Total Calories: 1,089 *

Tuesday (8/2)
B: Huevos Pericos (recipe) with 1 ounce avocado
L: Waldorf Chicken Leaflet Salad with 6 Triquettes
D: Nachos stuffed with ground turkey, beans and cheese
Total Calories: 1,059 *

Wednesday (8/3)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (½ recipe)
L: Waldorf Chicken Leaflet Salad with 6 Triquettes
D: Breaded Pesto Chicken Breast with Corn Salad, Tomatoes and Avocado
Total Calories: 949 *

Thursday (8/4)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (½ recipe)
L: bowl of spicy canned salmon rice
D: 2 servings of zucchini boats stuffed with sausage with 2 cups arugula, 1 tablespoon Parmesan cheese and 2 teaspoons
light vinaigrette

Total Calories: 1,000*

Friday (8/5)
B: Chia pineapple with cottage cheese* (recipe)
L: bowl of spicy canned salmon rice
D: scallops with corn and tomatoes with orzo, zucchini and tomatoes
Total Calories: 1,097 *

Saturday (8/6)
B: Chia pineapple with cottage cheese (recipe x 2)
L: Burrata salad with roasted peaches and watermelon
D: Dinner outside

Total Calories: 703 *

Sunday (8/7)
B: Chocolate chip zucchini bread with ½ cup of plain Greek yogurt and ½ cup of mixed berries
L: Air Fried Chicken Tenders and 8 Baby Carrots with Low Fat Yogurt Ranch Dressing
D: Angel hair with shrimp and asparagus

Total Calories: 1,096 *

*This is just a guide, women should aim for around 1500 calories per day. This is a useful calculator to estimate
Your calorie needs. You have left plenty of wiggle room to add more food like coffee, drinks and fruits,
Snacks, dessert, wine, etc.
** Make 5 Thursday night jars for Friday and Saturday breakfast, if desired.

*Google Doc

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