A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and WW Points.

7-Day Healthy Meal Plan

August is winding down, summer is on it’s way out, it is almost Labor Day and that means back to school—say it isn’t so!!! However, I am looking forward to spending the long weekend with family and friends and making some favorites like Grilled Crab Legs, Easy Inside Out Turkey Cheeseburgers or Grilled Hawaiian Teriyaki Burgers with some Perfectly Grilled Zucchini on the side. Don’t forget dessert- Red, White and Blue Fruit Skewers with Cheesecake Yogurt Dip, quick and easy!

Why Should Everyone Meal Plan?

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 helps you stick to your goals! Check out my new Skinnytaste Meal Planner which is now out for pre-order!

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 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! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

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 WW Blue SP 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 (8/30)
B: Banana Nut Protein Oats (6B 6G 3P)
L: Chicken Salad with Avocado (4B 10G 10P) over 1 ½ cups mixed greens (0B 0G 0P)
D: Summer Cavatelli with Corn Tomatoes and Zucchini (7B 8G 7P) with 1 ½ servings of Vegan Caesar Salad (5B 5G 5P)

Totals: WW Points 22B 29G 25P, Calories 1,090*

TUESDAY (8/31)
B: Green Monster Smoothie (7B 3G 7P)
L: LEFTOVER Summer Cavatelli with Corn Tomatoes and Zucchini (7B 8G 7P)
D: Turkey Picadillo (5B 5G 5P) with ¾ cup brown rice (5B 5G 0P) and Quick Cabbage Slaw (2B 2G 2P)

Totals: WW Points 26B 23G 21P, Calories 1,041*

WEDNESDAY (9/1)
B: Banana Nut Protein Oats (6B 6G 3P)
L: Chicken Salad with Avocado (4B 10G 10P) over 1 ½ cups mixed greens (0B 0G 0P)
D: Shrimp Scampi with Broccoli Orzo (7B 7G 7P)

Totals: WW Points 17B 23G 20P, Calories 889*

THURSDAY (9/2)
B: Green Monster Smoothie (7B 3G 7P)
L: Chicken Salad with Avocado (4B 10G 10P) over 1 ½ cups mixed greens (0B 0G 0P)
D: Grilled Rosemary Lamb Chops (6B 4G 6P) with Grilled Vegetable Orzo Pasta Salad (7B 7G 7P)

Totals: WW Points 24B 24G 30P, Calories 1,026*

FRIDAY (9/3)
B: Banana Nut Protein Oats (6B 6G 3P)
L: LEFTOVER Grilled Vegetable Orzo Pasta Salad (7B 7G 7P)
D: 2 Baked Corn and Crab Cakes (5B 8G 4P)  with Mashed Cauliflower (2B 2G 2P) and String Beans with Garlic and Oil (2B 2G 2P)

Totals: WW Points 22B 25G 18P, Calories 955*

SATURDAY (9/4)
B: 2 scrambled eggs (0B 4G 0P) with 1 ounce avocado (1B 1G 1P) and fresh salsa (0B 0G 0P), 2 slices bacon (2B 2G 2P) and 1 slice whole grain toast (3B 3G 3P)
L: Sausage, Pepper and Onion Stromboli (7B 7G 7P)
D: DINNER OUT OR ORDER IN!

Totals: WW Points 13B 17G 13P, Calories 640*

SUNDAY (9/5)
B: Breakfast BLT Salad (recipe x 2) (4B 6G 4P)
L: LEFTOVER Sausage, Pepper and Onion Stromboli (7B 7G 7P)
D: Caprese Chicken Skillet (7B 10G 7P)

Totals: WW Points 18B 23G 18P, Calories 983*

*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.

*Google doc

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and WW Points.

7-Day Healthy Meal Plan

The weather is getting cooler and fall is in the air. Taking advantage of the end of summer while it’s here! And in case you missed it, I announced the new Skinnytaste Meal Planner out for pre-order! And by the way, are you following Skinnytaste on Tiktok? I post recipes from my books and blog and even some recipes that never get posted anywhere, they just wind up being my dinner!

Why Should Everyone Meal Plan?

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 helps you stick to your goals!

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 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! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

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 WW Blue SP 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 (8/23)
B: Freezer Breakfast Burritos* (4B 7G 4P) and a nectarine (0B 0G 0P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Best Eggplant Rollatini with Spinach (5B 8G 5P) with a green salad* (1B 1G 1P)
Totals: WW Points 13B 24G 13P, Calories 901**

TUESDAY (8/24)
B: Freezer Breakfast Burritos (4B 7G 4P) and a nectarine (0B 0G 0P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: One Pot Chicken Fajita Pasta (8B 9G 8P)

Totals: WW Points 15B 24G 15P, Calories 956**

WEDNESDAY (8/25)
B: Freezer Breakfast Burritos (4B 7G 4P) and a plum (0B 0G 0P)
L: LEFTOVER One Pot Chicken Fajita Pasta (8B 9G 8P)
D: Korean Beef Rice Bowls (10B 10G 5P)

Totals: WW Points 22B 26G 17P, Calories 1,075**

THURSDAY (8/26)
B: 2 scrambled eggs (0B 4G 0P) with sliced tomato (0B 0G 0P) on 1 slice whole grain toast (3B 3G 3P)
L: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) and an apple (0B 0G 0P)
D: Oven Fried Chicken (5B 5G 5P) with Instant Pot Mashed Potatoes (5B 5G 2P) and String Beans with Garlic and
Oil (2B 2G 2P)

Totals: WW Points 20B 26G 17P, Calories 1,029**

FRIDAY (8/27)
B: 2 scrambled eggs (0B 4G 0P) with sliced tomato (0B 0G 0P) on 1 slice whole grain toast (3B 3G 3P)
L: LEFTOVER Oven Fried Chicken (5B 5G 5P) with Instant Pot Mashed Potatoes (5B 5G 2P)
D: Portuguese Seafood Stew (4B 7G 4P) with 2 ounces multigrain baguette (3B 3G 3P)
Totals: WW Points 20B 27G 17P, Calories 1,139**

SATURDAY (8/28)
B: Yogurt Sheet Pan Pancakes with Mixed Berries (6B 7G 6P) with 1 tablespoon maple syrup (3B 3G 3P)
L: Open-Faced Tuna Melt Sandwich (recipe x 2) (4B 5G 4P) and a plum (0B 0G 0P)
D: DINNER OUT OR ORDER IN!

Totals: WW Points 13B 15G 13P, Calories 524**

SUNDAY (8/29)
B: LEFTOVER Yogurt Sheet Pan Pancakes with Mixed Berries (6B 7G 6P) with 1 tablespoon maple syrup (3B 3G 3P)
L: Buffalo Shrimp Lettuce Wraps (4B 5G 4P)
D: Campfire Dinner Meatloaf Foil Packets (8B 12G 7P)

Totals: WW Points 21B 27G 20P, Calories 902**

* Prep and freeze burritos Sunday night, if desired. Green salad includes 6 cups mixed greens, 2 scallions, ½ cup
each: tomatoes, cucumber, bell pepper, chickpeas and ¼ cup light vinaigrette.
**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.

*Google doc

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and WW Points.

7-Day Healthy Meal Plan

I’m holding on to summer for as long I can! What are your favorite things to do or places to go in late summer? Favorite recipes? Some of mine are this easy Chilled Lobster Salad with Sweet Summer Corn and Tomatoes, these Mediterranean Boneless Pork Chops with Summer Veggies and I love to end it with something sweet like my Grilled Peaches with Honey and Yogurt.

Why Should Everyone Meal Plan?

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 helps you stick to your goals!

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 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! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!

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 WW Blue SP 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 (8/16)
B: 2 hard-boiled eggs (0B 4G 0P) and 1 cup watermelon (0B 0G 0P)
L: Antipasto Salad (6B 6G 6P) with 2 ounces multigrain baguette (3B 3G 3P)
D: Late Summer Vegetable Enchilada Pie (6B 7G 6P) and a green salad* (0B 0G 0P) with 2 tablespoons Creamy Cilantro Tomatillo Dressing (1B 1G 1P)

Totals: WW Points 16B 21G 16P, Calories 908**

TUESDAY (8/17)
B: Superfood PB Banana and Cacao Green Smoothie (5B 5G 5P)
L: Prosciutto, Arugula and Balsamic Sandwich (9B 9G 9P)
D: LEFTOVER Late Summer Vegetable Enchilada Pie (6B 7G 6P) and a green salad* (0B 0G 0P) with 2 tablespoons Creamy Cilantro Tomatillo Dressing (1B 1G 1P)

Totals: WW Points 21B 22G 21P, Calories 812**

WEDNESDAY (8/18)
B: 2 hard-boiled eggs (0B 4G 0P) and 1 cup watermelon (0B 0G 0P)
L: Antipasto Salad (6B 6G 6P) with 2 ounces multigrain baguette (3B 3G 3P)
D: Orecchiette Pasta with Chicken Sausage and Broccoli (9B 8G 9P)

Totals: WW Points 18B 21G 18P, Calories 898**

THURSDAY (8/19)
B: Superfood PB Banana and Cacao Green Smoothie (5B 5G 5P)
L: Canned Tuna Ceviche (3B 3G 3P) with 6 Triscuits (3B 3G 3P) and an apple (0B 0G 0P)
D: Air Fryer Chicken Sandwich with Sriracha Mayo (6B 8G 6P) with Summer Tomato Salad (1B 1G 1P)

Totals: WW Points 18B 20G 18P, Calories 976**

FRIDAY (8/20)
B: 2 hard-boiled eggs (0B 4G 0P) and 1 cup grapes (0B 0G 0P)
L: Canned Tuna Ceviche (3B 3G 3P) with 6 Triscuits (3B 3G 3P) and an apple (0B 0G 0P)
D: Skillet Cajun Spiced Fish with Tomatoes (0B 2G 0P) with ¾ cup brown rice (5B 5G 0P)
Totals: WW Points 11B 17G 6P, Calories 985**

SATURDAY (8/21)
B: Yogurt Waffles (4B 4G 4P) with ½ cup mixed berries (0B 0G 0P) and 1 tablespoon maple syrup (3B 3G 3P)
L: 2 servings Mixed Baby Greens and Arugula with Blackberries and Pecans (10B 10G 9P)
D: DINNER OUT OR ORDER IN!

Totals: WW Points 17B 17G 16P, Calories 600**

SUNDAY (8/22)
B: Tomato and Zucchini Frittata (2B 4G 2P) with 1 cup grapes (0B 0G 0P)
L: Air Fryer Roasted Cauliflower Tacos (recipe x 2) (12B 12G 12P)
D: Grilled Cumin Spiced Pork Tenderloin (3B 3G 2P) with Grilled Vegetable Orzo Salad (7B 7G 7P)

Totals: WW Points 24B 26G 23P, Calories 989**

*Green salad includes 12 cups mixed greens, 4 scallions, 1 cup each: tomatoes, cucumber, bell pepper, and chickpeas.
**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.

*Google doc

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and WW Points.

7-Day Healthy Meal Plan

While I know it is still early for those of us up north, some kids are already back, or going back to school this week!!! Crazy! I am thankful that we still have another few weeks to enjoy lazy summer days before Madison has to go back. For those that are heading back and 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 sneak in some extra vegetables!

Why Should Everyone Meal Plan?

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 helps you stick to your goals!

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 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! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!

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 WW Blue SP 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 (8/9)
B: Savory Cottage Cheese Bowl (3B 3G 3P)
L: Chickpea Egg Salad (½ recipe) (2B 13G 2P)
D: 1 cup whole wheat spaghetti (5B 5G 0P) with Garden Tomato Sauce (1B 1G 1P) and Grilled Vegetable Towers
with Mozzarella (5B 5G 5P)

Totals: 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 slivered almonds (1B 1G 1P)
L: Chickpea Egg Salad (½ recipe) (2B 13G 2P)
D: Cheesy Rotisserie Chicken Enchilada Skillet (9B 13G 9P)

Totals: WW Points 19B 34G 19P, Calories 1,171*

WEDNESDAY (8/11)
B: Savory Cottage Cheese Bowl (3B 3G 3P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) and an apple (0B 0G 0P)
D: Mediterranean Boneless Pork Chops with Summer Veggies (6B 6G 6P) and Lemon-Parsley Potato Foil Packets
(3B 3G 1P)

Totals: WW Points 16B 16G 14P, Calories 905*

THURSDAY (8/12)
B: Strawberry Peanut Butter Swirl Smoothie Bowl (½ recipe) (7B 7G 7P) with 1 tablespoon slivered almonds (1B 1G 1P)
L: Open Faced 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)
Totals: WW Points 22B 23G 19P, Calories 1,121*

FRIDAY (8/13)
B: Savory Cottage Cheese Bowl (3B 3G 3P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) and a peach (0B 0G 0P)
D: Basil-Parmesan Crusted Salmon (3B 6G 3P) with Wilted Baby Spinach with Garlic and Oil (1B 1G 1P) and ¾ cup brown rice (5B 5G 0P)

Totals: WW Points 16B 19G 11P, Calories 1,049*

SATURDAY (8/14)
B: Stuffed Bagel Balls** (5B 6G 5P) with a peach (0B 0G 0P)
L: Lemon-Chili Shrimp Quinoa Bowls (8B 10G 4P)
D: DINNER OUT OR ORDER IN!

Totals: WW Points 13B 16G 9P, Calories 715*

SUNDAY (8/15)
B: Bacon Egg and Avocado Breakfast Sandwich (6B 10G 6P)
L: Classic Egg Salad (3B 6G 3P) on 1 slice whole grain bread (3B 3G 3P) and sliced cucumbers (0B 0G 0P)
D: Korean Grilled Chicken Breasts (2B 3G 2P) with Asian Chopped Salad with Sesame Soy Vinaigrette (4B 7G 4P)

Totals: 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 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.
** Double bagel dough recipe for breakfast Sunday

*Google doc

After your time in the spotlight, Cancer, the Sun in Leo now falls in your productive second house, according to the twins. It will feel nice and grounding for you, and you’ll be glad for a chance to ground down and enjoy the moment. Plus, with all five outer planets in retrograde, it’s a good time to slow down anyway!

“Less is more now, so prioritize quality over quantity,” the twins suggest, adding, “you may find that your industrious efforts are building an unexpected skill that will pay off later in unexpected ways.” When Virgo season arrives on August 22, and the Sun moves into your communicative third house, you’ll have a chance to connect, socialize, and have fun.

Here we sit, facing a scene that looks somewhat like the start of 2021: Both expansive Jupiter and restrictive Saturn are in Aquarius, the air sign that rules science, society, public policy, and groups. 

This summer also features two Aquarius full moons, one on July 23 and a second one arriving on August 22. And this month, Uranus, the ruling planet of Aquarius, will slip into a five-month retrograde.

It was right when Saturn first entered Aquarius in March 2020 that the United States went into lockdown. Then, the December 2020 Great Conjunction of hopeful Jupiter and tough Saturn in Aquarius coincided with the Moderna vaccine release. Their joint powers are needed more than ever now, as we sift through disinformation and search for science in a polarized world. Aquarius is jointly ruled by innovator Uranus and timekeeper Saturn (aka Chronos). Indeed the delta variant and new mutations have set the clock ticking. Is there time to save the planet from another sweep of mass devastation?

When Jupiter entered Pisces back in May 2021, we predicted a couple of months of blissful denial, long-awaited hugs, and packed beaches—the kaleidoscopic revelry that Pisces specializes in. We also pointed out that Pisces rules hospitals and contagious diseases, and amplified by supersized Jupiter, we foresaw the dire challenges to medical establishments in areas with unvaccinated populations.

The Piscean duality brought both the emotional highs of vaccinated “freedom” and the crashing admission, as the delta variant spread, that this wasn’t the end of the pandemic. Amplified by Jupiter in Pisces from May 13 to July 28, it’s been a summer of extremes.  

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and WW Points.

7-Day Healthy Meal Plan

One of my favorite things about this time of summer is being able to just walk outside and pick my own veggies! Here are a few of my favorite summer veggie recipes- Corn, Tomato, Avocado Salad, is def at the top of the list, as is this simple Summer Tomato Salad and don’t forget Sauteed Zucchini with Plum Tomatoes! Fresh and easy!

Why Should Everyone Meal Plan?

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 helps you stick to your goals!

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 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! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!

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 WW Blue SP 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 (8/2)
B: 2 hard-boiled eggs (0B 4G 0P) and 1 cup cantaloupe (0B 0G 0P)
L: Italian Chopped Salad (½ recipe) (8B 8G 8P) with whole grain roll (3B 3G 3P)
D: Summer Cavatelli with Corn, Tomatoes and Zucchini (7B 8G 7P) with a green salad* (1B 1G 1P)

Totals: WW Points 19B 24G 19P, Calories 974**

TUESDAY (8/3)
B: 4-Ingredient Flourless Banana-Nut Pancakes (4B 6G 3P)
L: LEFTOVER Summer Cavatelli with Corn, Tomatoes and Zucchini (7B 8G 7P)
D: Mexican Adobo Rubbed Grilled Pork Tenderloin (2B 2G 2P) with Cilantro Lime Cauliflower Rice (1B 1G 1P) and Avocado Salad with Citrus Vinaigrette (4B 4G 4P)

Totals: WW Points 18B 21G 17P, Calories 1,031**

WEDNESDAY (8/4)
B: 2 hard-boiled eggs (0B 4G 0P) and 1 cup cantaloupe (0B 0G 0P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Sheet Pan Italian Chicken and Veggie Dinner (8B 8G 8P)

Totals: WW Points 11B 20G 11P, Calories 869**

THURSDAY (8/5)
B: 4-Ingredient Flourless Banana-Nut Pancakes (4B 6G 3P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Buffalo Turkey Cheeseburger with Blue Cheese Broccoli Slaw (8B 8G 8P) with ½ a corn on the cob (0B 2G 0P)

Totals: WW Points 15B 24G 14P, Calories 968**

FRIDAY (8/6)
B: 2 hard-boiled eggs (0B 4G 0P) and a peach (0B 0G 0P)
L: LEFTOVER Buffalo Turkey Cheeseburgers with Blue Cheese Broccoli Slaw (8B 8G 8P)
D: Coconut Red Curry Shrimp Skewers (1B 3G 1P) with Brown Coconut Rice with Cilantro (8B 8G 3P)

Totals: WW Points 17B 23G 12P, Calories 1,018**

SATURDAY (8/7)
B: 2 slices Roasted Strawberry Banana Bread (6B 6G 6P)
L: Tomato Tuna Melts (recipe x 2) (4B 5G 3P)
D: DINNER OUT OR ORDER IN!

Totals: WW Points 10B 11G 9P, Calories 447**

SUNDAY (8/8)
B: LEFTOVER 2 slices Roasted Strawberry Banana Bread (6B 6G 6P)
L: Classic Egg Salad (3B 6G 3P) in a whole wheat pita (4B 4G 4P) and 8 baby carrots (0B 0G 0P)
D: Houston’s Grilled Chicken Kale Salad with Peanut Vinaigrette (recipe x 2) (7B 9G 7P)
Totals: WW Points 20B 25G 20P, Calories 949**

*Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup light vinaigrette.
**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.

*Google doc