7 Day Healthy Meal Plan (September 6-12)

posted September 3, 2021 by Gina

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

My heart goes out to all of those affected by Hurricane Ida, I know the impacts of this storm were felt far and wide. I also hope that those going back to school for the first time have a safe and healthy year. Don’t forget to check out some of my back to school recipes like  Banana Bread Muffin in a Mug for breakfast, Bento Box Turkey Roll Ups for lunch or my Easiest Pasta and Broccoli for an quick dinner on a busy school night.

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 (9/6)
B: 1 cup nonfat plain Greek yogurt (0B 2G 0P) with ½ a peach (0B 0G 0P), 1 teaspoon honey (1B 1G 1P) and 1 tablespoon chopped pecans (2B 2G 2P)
L: Chilled Italian Shrimp Tortellini Salad (6B 8G 6P)
D: Juicy Turkey Burgers with Zucchini (3B 3G 3P) on a whole grain bun (3B 3G 3P) with Summer Corn,  Tomato and Avocado Salad with Buttermilk Dressing (3B 4G 3P)

Totals: WW Points 18B 23G 18P, Calories 991*

TUESDAY (9/7)
B: 4-Ingredient Flourless Banana-Nut Pancakes (4B 6G 3P)
L: LEFTOVER Chilled Italian Shrimp Tortellini Salad (6B 8G 6P)
D: Cilantro Lime Chicken Breast (0B 3G 0P) tacos on 2 corn tortillas (3B 3G 3P) with Best Guacamole (3B 4G 3P), Pico de Gallo (0B 0G 0P) and 2 tablespoons shredded cheddar (2B 2G 2P)
Totals: WW Points 18B 26G 17P, Calories 1,204*

WEDNESDAY (9/8)
B: 1 cup nonfat plain Greek yogurt (0B 2G 0P) with ½ a peach (0B 0G 0P), 1 teaspoon honey (1B 1G 1P) and 1 tablespoon chopped pecans (2B 2G 2P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) and an apple (0B 0G 0P)
D: Spicy Sriracha Tofu Rice Bowls (recipe x 2) (6B 11G 3P)

Totals: WW Points 13B 20G 10P, Calories 1,101*

THURSDAY (9/9)
B: 4-Ingredient Flourless Banana-Nut Pancakes (4B 6G 3P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) and an apple (0B 0G 0P)
D: 2 Sausage Stuffed Zucchini Boats (9B 9G 7P) with a green salad** (1B 1G 1P)
Totals: WW Points 18B 20G 15P, Calories 1,029*

FRIDAY (9/10)
B: 1 cup nonfat plain Greek yogurt (0B 2G 0P) with ½ a peach (0B 0G 0P), 1 teaspoon honey (1B 1G 1P) and 1 tablespoon chopped pecans (2B 2G 2P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) and an apple (0B 0G 0P)
D: Skillet Fish Fillet with Tomatoes, White Wine and Capers (recipe x 2) (2B 4G 2P) and 2 ounces multigrain baguette (3B 3G 3P)

Totals: WW Points 12B 16G 12P, Calories 959**

SATURDAY (9/11)
B: Lightened Up Blueberry Scones (7B 8G 7P)
L: Classic Egg Salad (3B 6G 3P) lettuce wraps with 3 large lettuce leaves (0B 0G 0P)
D: DINNER OUT OR ORDER IN!

Totals: WW Points 10B 14G 10P, Calories 405**

SUNDAY (9/12)
B: LEFTOVER Lightened Up Blueberry Scones (7B 8G 7P)
L: Asian Chicken Lettuce Wrap Chopped Salad (8B 8G 8P)
D: Fig Balsamic Roasted Pork Tenderloin (4B 4G 4P) with Cacio e Pepe Brussels Sprouts (6B 6G 6P)

Totals: WW Points 25B 26G 25P, Calories 948*

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

*Google doc