7 Day Wholesome Meal Plan (Aug 24-30)


sent August 21, 2020 by Gina

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

7 Day Healthy Meal Plan

So I'm getting my sanity back !!! Finally back to normal with internet and WiFi! You don't realize how much you rely on something until you don't have it! Thanks for your patience! I've received a few requests for a vegetarian meal plan and while I don't have one right now, I want to make sure everyone knows they can check out all of my vegetarian recipes here.

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 to be a guide and leave plenty of wiggle room for you to add more groceries, coffee , Drinks, fruit, snacks, desserts, wine etc. or swap recipes for meals of your preference. 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 grocery 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 meal plan 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 are using these plans. This helps me decide whether to keep sharing them.

MONDAY (8/24)
B: 2 scrambled eggs (0B 4G 0P), 1 slice of wholemeal toast (3B 3G 3P) and a peach (0B 0G 0P)
L: Taco salad meal preparation (7B 7G 7P)
D: Cauliflower Gnocchi (3B 3G 3P) with a green salad * (1B 1G 1P)

Total: WW points 14B 18G 14P, calories 947 **

TUESDAY (8/25)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: Taco salad meal preparation (7B 7G 7P)
D: Cod tacos (5B 7G 5P) with Chipotle's coriander lime rice (6B 6G 6P)
Total: WW points 23B 28G 23P, calories 1,099 **

WEDNESDAY (26.08.)
B: 2 scrambled eggs (0B 4G 0P), 1 slice of wholemeal toast (3B 3G 3P) and a peach (0B 0G 0P)
L: Taco salad meal preparation (7B 7G 7P)
D: Baked chicken parmesan (4B 6G 4P) over 1 cup of whole grain spaghetti (5B 5G 0P) with Easy Garlic Broccolini *** (1B 1G 1P)

Total: WW points 20B 26G 15P, calories 1,093 **

THURSDAY (27.08.)
B: Peach, banana and green smoothie with hemp seeds (½ recipe) (3B 3G 3P)
L: Taco salad meal preparation (7B 7G 7P)
D: LEFTOVER Baked Chicken Parmesan (4B 6G 4P) over 1 cup of whole wheat spaghetti (5B 5G 0P) with Easy Garlic Broccolini ** (1B 1G 1P)

Total: WW points 20B 22G 15P, calories 986 **

FRIDAY (8/28)
B: Peach, banana and green smoothie with hemp seeds (½ recipe) (3B 3G 3P)
L: Hummus avocado toast (6B 6G 6P) with an apple (0B 0G 0P)
D: Grilled pesto shrimp skewers (3B 3G 3P) with grilled corn salad with feta (3B 6G 3P)
Total: WW points 15B 18G 15P, calories 881 **

SATURDAY (29.08.)
B: Crustless broccoli cheddar quiche (4B 6G 4P) with ½ grapefruit (0B 0G 0P)
L: Chickpea salad (1B 5G 1P) with ½ whole grain pita (2B 2G 2P) and ¼ cup hummus (4B 4G 4P)

Total: WW points 11B 17G 11P, calories 622 **

SUNDAY (08/30)
B: Low fat blueberry scones (7B 8G 7P) with 1 cup of diced melons (0B 0G 0P)
L: Italian Chopped Salad (Recipe x 2) (8B 8G 8P)
D: Turkey meatloaf (3B 5G 3P) with thin garlic mashed potatoes (5B 5G 1P) and beans with garlic and oil (2B 2G 2P)

Total: WW points 25B 28G 21P, calories 1,053 **

* Green salad contains 6 cups of mixed vegetables, 2 spring onions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup of light vinaigrette.

** 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 a lot of leeway for you to add more foods like coffee, drinks, fruit, snacks, dessert, wine, etc.
*** Add an extra bunch of broccolini for leftovers Thurs.

Google Doc of the meal plan for the last week of August

* Google Doc

Print shopping list

Shopping List

To produce

  • 2 medium and 2 large peaches
  • 1 medium apple
  • 1 medium banana
  • 1 medium melon
  • 2 medium pink grapefruit
  • 1 (6 ounce) container of fresh blueberries
  • 1 (6 oz) container of fresh berries (your choice)
  • 6 large ears
  • 3 grapes broccolini
  • 1 pound string (green) beans
  • 3 pounds (2 medium heads) cauliflower
  • 1 large head broccoli florets (or 3 pre-cut cups)
  • 1 small radish
  • small red peppers
  • 2 pounds (4 medium) Yukon gold potatoes
  • 2 medium-sized garlic cloves
  • 1 small Hass avocado
  • 5 medium limes
  • 1 large lemon
  • 1 large English cucumber
  • 2 large cucumbers
  • ½ small head of kale
  • ½ small head of red cabbage (if you wish, you can add an additional cup of kale to fish tacos)
  • 1 bag of pre-shredded carrots
  • 1 small spring onion
  • 1 (5 ounce) bag / clamshell of fresh arugula
  • 1 (5 oz) bag / clamshell of fresh baby spinach
  • 2 small and 1 large head of romaine lettuce
  • 1 small bunch of fresh parsley
  • 1 medium bunch of fresh coriander
  • 1 medium bunch / container of fresh basil
  • 3 large ripe tomatoes
  • 1 dry pint of cherry or grape tomato
  • 1 medium red onion
  • 1 small yellow onion
  • 1 small container of Pico de Gallo (or do-it-yourself ingredients)

Meat, poultry and fish

  • 1 pound of 93% lean ground turkey
  • 1 1/3 pound 99% lean ground turkey (can buy a larger package of 93% lean and sub in meatloaf,
  • if desired)
  • 1 pound (4) skinless solid white fish fillets like cod, snapper, or mahi mahi
  • 2 pounds (4) boneless and skinless chicken breasts
  • 1½ pounds of peeled and deveined jumbo prawns (can only buy 1 pound when serving 4 if desired)
  • 2 ounces sliced ​​genoa salami

Grains *

  • 1 loaf of sliced ​​wholemeal bread
  • 1 small pack of unbleached all-purpose flour
  • 1 small pack of white wholemeal flour (can be used in gnocchi if desired)
  • 1 small pack of wholemeal pita
  • 1 pack of whole wheat spaghetti
  • 1 pack of seasoned wholemeal bread crumbs
  • 1 small pack of dry, extra long grain (or basmati) rice
  • 1 small pack of corn tortillas

Spices and spices

  • Extra virgin olive oil
  • Rapeseed or vegetable oil
  • Cooking spray
  • Olive Oil Spray (Or Get A Misto Oil Mister)
  • Kosher salt (I like diamond crystal)
  • Pepper mill (or fresh peppercorns)
  • Garlic powder
  • cumin
  • Chili powder
  • paprika
  • oregano
  • Light vinaigrette dressing (or make your own using ingredients in the list)
  • Chili-lime spice (like Tajin Classic)
  • Light mayonnaise
  • honey
  • Crushed red pepper flakes
  • NuNaturals Liquid Stevia (or your favorite sweetener)
  • nutmeg
  • Vanilla extract
  • Red wine vinegar
  • Ketchup
  • Worcester sauce
  • marjoram

Dairy & Other Chilled Items

  • 1 dozen large eggs
  • 1 sachet (8 ounces) of grated cheddar cheese
  • 1 (8 oz) bag of partially skimmed mozzarella cheese (I like Polly-O)
  • 1 small pack of feta cheese
  • 1 pint half and half
  • 1 pint of 1% buttermilk
  • 1 small box of butter
  • 1 small container of light sour cream
  • 1 small tub of whipped butter (can add 1 tablespoon of regular butter in mashed potatoes if desired)
  • 1 container of hummus (any variety)
  • 1 (17.5 oz) container of nonfat Greek yogurt
  • 1 pint of unsweetened almond milk
  • 1 (8 ounce) container of 2% milk
  • 1 (8 ounce) container of skimmed milk (can buy a larger container of 2% and less than ¼ cup of mashed potatoes if desired)
  • 1 medium parmesan (or Parmigiano Reggiano)

Potted and shaken

  • 1 small glass of mild salsa
  • 2 glasses of pasta sauce, 1 marinara and 1 pomodoro (or ingredients to make your own)
  • 2 (15 ounce) cans of chickpeas
  • 1 small glass of roasted red pepper in water
  • 1 (8 oz) can of tomato sauce
  • 1 (15 ounce) can of chicken broth

Other dry goods

  • 1 packet of granulated sugar
  • Baking soda
  • baking powder
  • 1 small pack of chopped walnuts
  • 1 small pack of raw hemp seeds (if you buy from the bulk container, you will need 2 tablespoons)

Non-food items

* You can buy gluten-free if you wish

Print shopping list

sent August 21, 2020 by Gina


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