A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.
August is always so bittersweet for me. It’s my oldest daughter’s birthday month, but also the end of my favorite season, with back to school routines approaching, and cooler days and nights. But it’s also a few months closer to the release of my cookbook, Skinnytaste One and Done (ships Oct 9 if you pre-ordered) which I can’t wait to get my hands on!
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. You should aim for around 1500 calories* per day.
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!
THE DETAILS:
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. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated Weight Watcher Freestyle Points for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!
The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.
And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!
MONDAY (8/20)
B: Spinach, Feta and Artichoke Breakfast Bake* (1) with 1 cup grapes (0)
L: Chicken Club Lettuce Wrap Sandwich (5)
D: Greek Mac and Cheese (10)
Totals: Freestyle Points 16, Calories 847**
TUESDAY (8/21)
B: Spinach, Feta and Artichoke Breakfast Bake (1) with 1 cup cantaloupe (0)
L: LEFTOVER Greek Mac and Cheese (10)
D: Turkey Taco Lettuce Wraps (0) with 2 tablespoons reduced fat cheddar (1) and 2 ounces avocado (3)
Totals: Freestyle Points 15, Calories 912**
WEDNESDAY (8/22)
B: Spinach, Feta and Artichoke Breakfast Bake (1) with 1 cup grapes (0)
L: LEFTOVER Greek Mac and Cheese (10)
D: Asian Glazed Drumsticks (7) with Cauliflower “Fried Rice” (1)
Totals: Freestyle Points 19, Calories 894**
THURSDAY (8/23)
B: Spinach, Feta and Artichoke Breakfast Bake (1) with 1 cup cantaloupe (0)
L: Chicken Club Lettuce Wrap Sandwich (5)
D: One-Pot Spaghetti and Meat Sauce (8) and a green salad*** (0) with 2 tablespoons light balsamic vinaigrette (2)
Totals: Freestyle Points 16, Calories 912**
FRIDAY (8/24)
B: PB & J Yogurt (6)
L: LEFTOVER One-Pot Spaghetti and Meat Sauce (8) and a green salad (0) with 2 tablespoons light balsamic vinaigrette (2)
D: Broiled Fish with Summer Grape Tomato Sauce (1) with 1 ½ cups spiralized zucchini (0)
Totals: Freestyle Points 17, Calories 998**
SATURDAY (8/25)
B: Whole Wheat Pancakes (5) with 1 tablespoon maple syrup (3) and 1 cup mixed berries (0)
L: Prosciutto, Mozzarella and Fig Salad with Arugula (6)
D: DINNER OUT!
Totals: Freestyle Points 14, Calories 504**
SUNDAY (8/26)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (7) (Recipe x 2)
L: Chickpea Egg Salad (2)
D: Grilled Rosemary Lamb Chops (6) with Zucchini and Feta Fritters* (3)
Totals: Freestyle Points 18, Calories 996**
*Make Sunday night, if desired. Freeze any leftover Breakfast Bake or Fritters you/your family won’t eat.
**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.
***Green salad includes 7 ½ cups romaine, 1 cup each: carrots, tomatoes, cucumber, and 3 scallions. Serves 4 plus leftovers for lunch on Fri.
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