7 Day Wholesome Meal Plan (Aug 17-23)


sent August 14, 2020 by Gina

A free 7-day, flexible weight loss meal plan with breakfast, lunch, dinner and a shopping list. All recipes contain calories and updated WW Smart Points.

7 day healthy meal plan

Well folks, I want to thank you for all of your patience this week, but unfortunately I have to ask for a little more! I don't have internet, WiFi or TV yet! It drives me crazy lol !! Hope it gets fixed in the next few days, a hot spot just won't cut it! Until then, check out some kid-friendly recipes and cook them your favorites before school starts! (whether in person or virtual!) I also can't post a print option at this point – I'll add that as soon as I can!

Why should everyone have a 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 will help you stick to your goals!

About the menu

If you're new to my meal plans, I've shared these free, flexible 7-day healthy meal plans (you can see my previous meal plans here) that are meant as a guide and give you plenty of wiggle room for you to add more groceries, coffee , Drinks, fruit, snacks, desserts, wine, etc. or swap recipes for meals that you prefer. You can search for recipes by course 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'll eat out less, waste less food, and have everything you need to know to keep on hand.

If you're on Facebook join my deephealing Facebook community, where everyone is sharing photos of the recipes they make. Here you can sign up. I love all the ideas that everyone shares! If you'd like to be added to the email list, sign up here so you don't miss a meal!

If you don't have the deephealing meal planner, now is 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 for a family of 4. Some recipes have enough leftovers for two nights or lunch the next day. While we firmly believe that there is no one size fits all menu, we have done our best to develop something that will appeal to a wide range of people. Everything is Weight Watchers friendly. I've included the updated WW Blue SP for your convenience. You can swap out any recipes you want or just use them as inspiration!

The shopping list is comprehensive and contains everything you need to make all of the meals on the plan. I've even included brand recommendations for products that I love and use often. Check your cabinets as you will find that I use a lot of spices frequently so you may already have a lot of them.

And last but not least, this menu is flexible and realistic. There are much Room for cocktails, healthy snacks, desserts and dinner. 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 helps me decide whether to keep sharing them.

MONDAY (8/17)
B: Petite Crustless Quiche (5B 6G 5P) with a nectarine (0B 0G 0P)
L: Chickpea and avocado salad (3B 8G 3P)
D: Spicy burgers with black beans and chipotle mayonnaise (5B 8G 4P) with french fries (recipe x 4) (5B 5G 1P)

Total: WW points 18B 27G 13P, calories 1,061 *

TUESDAY (8/18)
B: Petite Crustless Quiche (5B 6G 5P) with 1 cup of grapes (0B 0G 0P)
L: Chickpea and avocado salad (3B 8G 3P)
D: Enchilada Chicken Roll-Ups (3B 6G 4P) with Mexican Zucchini (4B 4G 4P)
Total: WW points 15B 24G 16P, calories 927 *

B: Petite Crustless Quiche (5B 6G 5P) with a nectarine (0B 0G 0P)
L: Coriander chicken salad (1B 3G 1P) in ½ small avocado (3B 3G 3P)
D: Stew spaghetti with meat sauce (8B 8G 4P) and green salad * (1B 1G 1P)
Total: WW points 18B 21G 14P, calories 960 *

THURSDAY (08/20)
B: Petite Crustless Quiche (5B 6G 5P) with 1 cup of grapes (0B 0G 0P)
L: Coriander chicken salad (1B 3G 1P) in ½ small avocado (3B 3G 3P)
D: No Bean Turkey and Sweet Potato Chili (5B 5G 3P) with 1 tablespoon light sour cream (1B 1G 1P)

Total: WW points 15B 18G 13P, calories 830 *

FRIDAY (8/21)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: LEFTOVER No Bean Turkey and Sweet Potato Chili (5B 5G 3P) with 1 tablespoon of slightly sour cream (1B 1G 1P)
D: Fried rice with spicy shrimp (6B 7G 1P)

Total: WW points 17B 21G 10P, calories 812 *

B: Omelette Tortilla Breakfast Pack (Recipe x 4) (4B 8G 4P)
L: Tomato Tuna Melts (Recipe x 2) (4B 5G 3P)

Total: WW points 8B 13G 7P, calories 586 *

SUNDAY (8/23)
B: Chocolate zucchini bread (7B 8G 7P) with ½ banana (0B 0G 0P)
L: BLT with avocado (recipe x 4) (9B 9G 9P) with a plum (0B 0G 0P)
D: Baked Ratatouille Chicken (9B 9G 9P)

Total: WW points 25B 26G 25P, calories 1,108 *

* This is just a guide, women should aim for around 1500 calories per day. Here is a helpful calculator to help you estimate your calorie needs. I've left you a lot of leeway so that you can add more foods like coffee, drinks, fruit, snacks, dessert, wine, etc.
** Green salad contains 6 cups of mixed vegetables, 2 spring onions, ½ cup each: tomatoes, cucumber and ¼ cup of light vinaigrette.

* Google Doc

Print shopping list

Shopping List

To produce

  • 2 medium nectarines
  • 2 medium-sized bananas
  • 4 medium plums
  • 1 pound seedless grapes (any color)
  • 2 (6 oz) containers of berries (your choice)
  • 2 medium limes
  • 2 small (5 ounce) and 2 large (7 ounce) Hass avocados
  • 2 large heads of garlic
  • 1 medium red pepper
  • 1 medium yellow pepper
  • 1 large eggplant
  • 1 large cucumber
  • 2 ½ pounds of zucchini
  • 1 ½ pound (4) Yukon Gold or Russet Potatoes
  • 1 medium sweet potato
  • 5 ounces of whole or sliced ​​white mushrooms
  • 1 small bunch of celery
  • 3 large bunches of spring onions
  • 1 medium bunch of fresh coriander
  • 1 large bundle / container of fresh basil
  • 1 small bundle of fresh thyme (if desired, 1 teaspoon can be dried in ratatouille)
  • 1 (5 oz) bag / clamshell baby spinach
  • 1 (5 ounce) bag / clamshell mixed baby green
  • 1 small head of romaine lettuce
  • 12 medium and 1 large ripe tomatoes
  • 1 dry pint of cherry or grape tomato
  • 1 small red onion
  • 3 medium yellow onions

Meat, poultry and fish

  • 6 ounces turkey kielbasa
  • 2 1/4 pounds (4) boneless and skinless chicken breasts
  • 8 bone-in chicken legs
  • 1 pound of 90% lean ground beef
  • 1 ¼ pound 93% lean ground turkey
  • 1 pound large peeled and deveined shrimp
  • 1 large (or 2 standard) packs of bacon in the middle (you will need 20 slices)

Grains *

  • 1 loaf of sliced ​​wholemeal bread
  • 1 small pack of unbleached all-purpose flour
  • 1 small pack of whole wheat flour
  • 1 packet of 8 or 9 inch low-carb whole wheat tortillas (such as La Tortilla Factory)
  • 1 packet of oatmeal
  • 1 pack of wholegrain rolls with 100 calories (like Martins)
  • 1 pack of spaghetti
  • 1 small bag of dry brown rice (or 3 cups pre-cooked)
  • 1 packet of oatmeal

Spices and spices

  • Extra virgin olive oil
  • Rapeseed oil
  • Baking spray
  • Olive Oil Spray (Or Get A Misto Oil Mister)
  • Kosher salt (I like diamond crystal)
  • Pepper mill (or fresh peppercorns)
  • Asian fish sauce
  • Soy sauce*
  • Crushed red pepper flakes
  • sesame oil
  • Cayenne pepper
  • Chili powder
  • paprika
  • Garlic powder
  • Bay leaves
  • cumin
  • Light vinaigrette (or make your own using ingredients in the list)
  • Light mayonnaise
  • Dried oregano
  • Hot sauce
  • Unfiltered apple cider vinegar (I like Braggs)
  • Red wine vinegar
  • Vanilla extract
  • honey

Dairy & Miscellaneous Chilled Items

  • 2 dozen large eggs
  • Fresh salsa (optional to serve with omelette wrap)
  • 1 pack of sliced ​​cheddar cheese
  • 1 (8 ounce) packet of grated cheddar cheese (can reduce a low-fat Mexican mixture in quiche to under 3 ounces, if desired)
  • 1 pack (8 ounces) of shredded low-fat mixed Mexican cheese
  • 1 small pack of Queso Blanco, Queso Fresco or Cotija cheese
  • 1 small wedge-fresh Parmesan cheese (optional for French fries and spaghetti)
  • 1 small tub of light sour cream
  • 1 (8 ounce) container of nonfat milk (or milk of your choice)
  • 1 (6 ounce) container of nonfat Greek yogurt

Potted and shaken

  • 1 (15 ounce) can chickpeas
  • 1 (16 ounce) can of black beans
  • 1 (10 oz) can of mild enchilada sauce (or ingredients to make your own)
  • 1 small jar of pickled jalapenos
  • 1 (4 oz) can of mild green chillies
  • 1 (28 oz) can of shredded tomatoes (I like tuttorosso)
  • 1 (10 oz) can of RoTel Mild Tomatoes with Green Chilies
  • 1 (8 oz) can of tomato sauce
  • 1 small can / glass of Chipotle Chillies in Adobo
  • 1 small glass of unsweetened applesauce
  • 1 (15 ounces) may contain low or reduced sodium broth
  • 2 (5 ounce) cans of solid white tuna in water
  • 1 (4 oz) can or (4.5 oz) tube of tomato paste

Other dry goods

  • 1 medium-sized bag of chopped walnuts
  • baking powder
  • Baking soda
  • 1 small pack of unsweetened Dutch processed cocoa powder
  • 1 packet of granulated sugar
  • 1 small pack of unsweetened chocolate

* You can buy gluten-free if you wish

Print shopping list

sent August 14, 2020 by Gina


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