May 12, 2024

Free 7 Day Healthy Meal Plan (August 28

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.

I can’t believe the end of summer is upon us! I love Labor Day weekend but it is always a little sad to say good-bye to all the sunny memories made over the summer. With that being said though, as hot as some areas have been, I am sure a lot of people are looking forward to some cooler weather! Send summer out with a bang with these 20 Best Burger Recipes, amazing sides like this easy grilled corn and end it with a sweet dessert like my Grilled Pineapple!

With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!

Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!

If you’re following Weight Watchers, all the recipes here have been updated to reflect the new Weight Watchers program, with points displayed under the recipe title. The ww button in the recipe card takes you to the Weight Watchers website where you can see the recipe builder used to determine those points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!

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 as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners 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 make all meals on the plan.

MONDAY (8/28)B: Feta Eggs with ZucchiniL: Ground Turkey Skillet with Sweet Potatoes and Black BeansD: Eggplant Meatballs with 1 cup whole wheat spaghetti and an arugula salad (2 cups arugula, 1 tablespoon shaved parmesan and 2 teaspoons light vinaigrette)

Total Calories: 1,120*

TUESDAY (8/29)B: Feta Eggs with ZucchiniL: Ground Turkey Skillet with Sweet Potatoes and Black BeansD: Slow Cooker Chicken Tacos

Total Calories: 1,152*

WEDNESDAY (8/30)B: Greek Cottage Cheese BowlL: Ground Turkey Skillet with Sweet Potatoes and Black BeansD: Sheet Pan Turkey Meatloaf and Broccoli with ¾ cup brown rice**Total Calories: 1,079*

THURSDAY (8/31)B: Blueberry Banana PB Smoothie and 1 hard-boiled eggL: Ground Turkey Skillet with Sweet Potatoes and Black BeansD: Korean Beef Rice Bowls

Total Calories: 1,121*

FRIDAY (9/1)B: Blueberry Banana PB Smoothie and 1 hard-boiled eggL: Spiralized Greek Cucumber Salad with Lemon and Feta and a whole grain rollD: Blackened Shrimp and Grits and String Beans with Garlic and OilTotal Calories: 1,096*

SATURDAY (9/2)B: Babka-Inspired Bagels # with 2 tablespoons light cream cheese and 1 cup mixed berriesL: Grilled Chicken Panini with Zucchini, Tomato and Mozzarella (recipe x 2)D: DINNER OUT

Total Calories: 737*

SUNDAY (9/3)B: Lox and Eggs with Onions (recipe x 2)L: Pizza Sausage Rolls with 8 baby carrotsD: Chicken Stroganoff with 1 cup egg noodles

Total Calories: 1,071*

*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.**Make an extra 3 cups rice for dinner Thursday

#Double dough recipe for lunch Sunday

*Google doc

Shopping List


Meat, Poultry and Fish


Condiments and Spices

Dairy & Misc. Refrigerated Items

Canned and Jarred


Misc. Dry Goods

Non-Food Items

*You can buy gluten free, if desired

Weight Watchers program, ww buttonplenty of wiggle roomadd more foodFacebookMONDAY (8/28)TUESDAY (8/29)WEDNESDAY (8/30)THURSDAY (8/31)FRIDAY (9/1)SATURDAY (9/2)SUNDAY (9/3)Shopping List ProduceMeat, Poultry and FishGrains*Condiments and SpicesDairy & Misc. Refrigerated ItemsCanned and JarredFrozenMisc. Dry GoodsNon-Food Items