7 Day Wholesome Meal Plan (August 9-15)

sent August 6, 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

Although I know it’s still early for us in the north, some kids are already back or going back to school this week !!! Crazy! I’m grateful that we still have a few weeks to enjoy lazy summer days before Madison has to go back. For those looking for an easy school lunch, try my BLT Roll Ups with Turkey and Avocado, and for a quick after-school snack, try my Cheeseburger Crunch Wrap or these Veggie Shooters and feast on some extra veggies!

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 see 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 dishes 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 Skinnytaste Facebook community where everyone who shares photos of 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 you don’t miss a meal!

Even if you don’t have the Skinnytaste 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. You can swap out any recipes you want or just use them for inspiration!

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 closets because there are a lot of spices you will be using often, so you may already have lots 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 (8/9)
B: Hearty cottage cheese bowl (3B 3G 3P)
L: Chickpea egg salad (½ recipe) (2B 13G 2P)
D: 1 cup of whole wheat spaghetti (5B 5G 0P) with garden tomato sauce (1B 1G 1P) and grilled vegetable towers
with mozzarella (5B 5G 5P)

Total: WW points 16B 27G 11P, calories 1,025 *

TUESDAY (8/10)
B: Strawberry Peanut Butter Swirl Smoothie Bowl (½ recipe) (7B 7G 7P) with 1 tablespoon of sliced ​​almonds (1B 1G 1P)
L: Chickpea egg salad (½ recipe) (2B 13G 2P)
D: Cheesy Roast Chicken Enchilada Pan (9B 13G 9P)

Sums: WW points 19B 34G 19P, calories 1,171 *

B: Hearty cottage cheese bowl (3B 3G 3P)
L: Open tuna sandwich with avocado (4B 4G 4P) and an apple (0B 0G 0P)
D: Boneless Mediterranean pork chops with summer vegetables (6B 6G 6P) and packets of lemon, parsley and potato foil
(3B 3G 1P)

Sums: WW points 16B 16G 14P, calories 905 *

B: Strawberry Peanut Butter Swirl Smoothie Bowl (½ recipe) (7B 7G 7P) with 1 tablespoon of sliced ​​almonds (1B 1G 1P)
L: Open tuna sandwich with avocado (4B 4G 4P) and an apple (0B 0G 0P)
D: Soy marinated flank steak (6B 6G 6P) Asian Edamame Fried Rice (4B 5G 1P)
Sums: WW points 22B 23G 19P, calories 1,121 *

FRIDAY (08/13)
B: Hearty cottage cheese bowl (3B 3G 3P)
L: Open tuna sandwich with avocado (4B 4G 4P) and peach (0B 0G 0P)
D: Salmon with basil parmesan crust (3B 6G 3P) with wilted baby spinach with garlic and oil (1B 1G 1P) and ¾ cup of brown rice (5B 5G 0P)

Sums: WW points 16B 19G 11P, calories 1,049 *

SATURDAY (08/14)
B: Filled bagel balls ** (5B 6G 5P) with a peach (0B 0G 0P)
L: Lemon Chilli Shrimp Quinoa Peel (8B 10G 4P)

Sums: WW points 13B 16G 9P, calories 715 *

SUNDAY (8/15)
B: Breakfast sandwich with bacon egg and avocado (6B 10G 6P)
L: Classic egg salad (3B 6G 3P) on 1 slice of wholemeal bread (3B 3G 3P) and cucumber slices (0B 0G 0P)
D: Korean Grilled Chicken Breast (2B 3G 2P) with Asian Chopped Salad with Sesame Soy Vinaigrette (4B 7G 4P)

Sums: WW points 18B 29G 18P, calories 1,087 *

* This is just a guide, women should aim for around 1500 calories per day. Here’s 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.
** Double bagel batter recipe for Sunday breakfast

* Google Document

Print shopping list

grocery list

To produce

  • 1 small banana
  • 2 medium apples (any variety)
  • 5 medium-sized peaches
  • 4 medium-sized lemons
  • 1 small PLUS 2 medium (6-ounce) Hass avocados
  • 3 Persian cucumbers (or 1 medium English)
  • 1 large English cucumber
  • 5 medium-sized red peppers
  • 2 medium-sized yellow peppers
  • 1 small jalapeno (optional topping for the enchilada pan)
  • 1 small eggplant
  • 1 small PLUS 1 large zucchini
  • 1 small PLUS 1 large yellow pumpkin
  • 1 pound of Baby Red or Yukon Gold Potatoes
  • 2 medium sized cloves of garlic
  • 1 (3 inch) piece of fresh ginger
  • 2 ounces (1 cup) sugar snap peas
  • ½ ounce alfalfa sprouts
  • 1 small bunch of celery
  • 1 small PLUS 3 medium-sized carrots
  • 2 medium bunches of spring onions (you will need about 13)
  • 1 small bunch of fresh Italian parsley
  • 1 medium bunch / container of fresh chives
  • 1 medium bunch / container of fresh basil
  • 1 small bunch / container of fresh oregano (if desired, can accommodate 1 tablespoon of extra parsley or basil in the Shrimp Quinoa Bowl)
  • 1 (1-pound) bag / clam-fresh baby spinach
  • 2 small heads of romaine lettuce
  • ½ small head of red cabbage
  • 2 dry pints of cherry or grape tomatoes
  • 5 pounds of plum tomatoes
  • 1 medium-sized heirloom tomato
  • 2 medium-sized vine tomatoes
  • 1 medium PLUS 1 large red onion
  • 1 small PLUS 1 medium yellow onion

Meat, poultry and fish

  • 1 (2½ pound) fried chicken
  • 1 pound (8) thinly sliced ​​boneless pork chops
  • 2 pounds of flank steak
  • 1 ¼ pound (4) skinless salmon fillets
  • 1 ¼ pound peeled and deveined king prawns
  • 1 pound (2) boneless, skinless chicken breast
  • 1 packet of bacon cut in the middle


  • 1 pack of whole wheat spaghetti
  • 1 small pack of corn tortillas
  • 1 small packet of dry tricolor or red quinoa
  • 1 small packet of dry brown rice (or 9 cups pre-cooked)
  • 1 packet of unbleached all-purpose or white wholemeal flour
  • 1 small, sliced ​​wholemeal bread

Spices and spices

  • Extra virgin olive oil
  • Vegetable oil
  • Cooking spray
  • Olive Oil Spray (Or Get A Misto Oil Mister)
  • Kosher salt (I like Diamond Crystal)
  • Pepper mill (or fresh peppercorns)
  • Apple Cider Vinegar
  • White balsamic vinegar
  • Red wine vinegar
  • Dijon mustard
  • Crushed red pepper flakes
  • Darling
  • oregano
  • ginger
  • cinammon
  • Pure maple syrup
  • cumin
  • Mayonnaise (i like sir kensington)
  • Reduced Sodium Montreal Chicken Seasoning (like McCormick)
  • Garlic powder
  • Reduced Sodium Soy Sauce *
  • sesame oil
  • Rice vinegar
  • paprika
  • Sesame seeds
  • (Optional) Bagel toppings: all bagel seasoning, poppy seeds, dried garlic flakes, dried onion flakes

Dairy products & other chilled items

  • 2 dozen large eggs
  • 1 (8-ounce) bag of shredded Mexican blend or Monterey Jack cheese
  • 1 (6-ounce) piece of fresh whole milk mozzarella cheese
  • 1 (24 oz) can of low-fat cottage cheese (I like good culture)
  • 1 (8-ounce) container of unsweetened almond milk
  • 1 (17.5-ounce or 32-ounce) cup of non-fat plain Greek yogurt (I like Fage or Stonyfield)
  • 1 small piece of fresh Parmesan or Romano cheese
  • 1 small container of crumbled feta cheese
  • 1 small can of sour cream
  • 1 (8-ounce) package 1/3 less fat cream cheese (block NOT tub)

Canned food and jarred

  • 1 (15-ounce) can of chickpeas (I like Goya)
  • 1 (15-ounce) can of low sodium black beans
  • 1 (5-ounce) can of albacore tuna in water
  • 1 (14.5-ounce) can of low-sodium chicken or vegetable stock
  • 1 small jar of peanut butter
  • 1 (16-ounce) glass of enchilada sauce (or homemade ingredients)
  • 1 small glass of pitted Kalamata olive
  • 1 small glass of unsweetened applesauce


  • 1 large packet of peeled edamame
  • 1 small bag of strawberries

Other dry goods

  • baking powder
  • 1 small packet of light brown sugar
  • 1 small packet of almond slivers (if you buy from the large container, you need 2 tablespoons)
  • 1 small pack of chia or flax seeds (optional topping for smoothie bowl)
  • 1 small packet of peeled pistachios (if you buy large containers you will need 3 tablespoons)

Non-food items

* You can buy gluten-free if you wish

Print shopping list

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