7 Day Wholesome Meal Plan (Aug 3-9)


sent July 31, 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

Who loves salads? I do I do it! What do some of you prefer to go with salads? Some of me are my Cobb Salad in a Buttermilk Ranch Glass, Spiralized Carrot Salad with Lemon and Dijon, and the Spiralized Greek Cucumber Salad with Lemon and Feta. Leave a comment and tell me yours!

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 grocery 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 on hand to keep up with what's happening.

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 is sharing! 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 to Friday are 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've done our best to develop something that would 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, dessert 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 (8/3)
B: Banana bread muffin in a cup (2B 2G 2P) and 1 cup of mixed berries (0B 0G 0P)
L: Classic egg salad * (3B 6G 3P) on 1 slice of wholemeal bread (3B 3G 3P) and a plum (0B 0G 0P)
D: Eggplant and tomato sauce (2B 2G 2P) over 1 cup of whole wheat penne (4B 4G 0P) and a green salad * (1B 1G 1P)

Total: WW points 15B 18G 11P, calories 911 **

B: Strawberry Peanut Butter Strudel Smoothie Bowls (½ Recipe) (7B 7G 7P)
L: Classic egg salad (3B 6G 3P) on 1 slice of wholemeal bread (3B 3G 3P) and a peach (0B 0G 0P)
D: Instant Pot Garlicky Cuban Pork (5B 5G 5P) with 2 corn tortillas (3B 3G 3P), ¼ cup salsa (0B 0G 0P) and 1 ounce avocado (1B 1G 1P)

Total: WW points 22B 25G 22P, calories 1,005 **

B: Banana bread muffin in a cup (2B 2G 2P) and 1 cup of mixed berries (0B 0G 0P)
L: Classic egg salad (3B 6G 3P) on 1 slice of wholemeal bread (3B 3G 3P) and a peach (0B 0G 0P)
D: LEFTOVER Instant Pot Garlic Cuban Pork (5B 5G 5P) over ¾ cup of brown rice (5B 5G 0P) with quick cabbage salad (2B 2G 2P)

Total: WW points 20B 23G 15P, calories 1,010 **

B: Strawberry Peanut Butter Swirl Smoothie Bowls (½ Recipe) (7B 7G 7P)
L: BBQ chicken salad ** (2B 5G 2P)
D: Steak & caramelized onions with rocket and penne (9B 9G 6P)

Total: WW points 18B 21G 15P, calories 885 **

FRIDAY (8/7)
B: 1 cup of fat-free Greek yogurt (0B 3G 0P) with ½ cup of sliced ​​bananas and blueberries (0B 0G 0P)
L: BBQ Chicken Salad *** (2B 5G 2P)
D: Foil package Spice Rubbed Fish with watermelon salsa (3B 5G 3P) and Scallion Cilantro Rice with Habaneros and lime (6B 6G 6P)

Total: WW points 11B 19G 11P, calories 934 **

B: Summer Quinoa Breakfast Bowls (Recipe x 2) (6B 6G 3P)
L: Spicy California Shrimp Stack (5B 5G 3P)

Total: WW points 11B 11G 6P, calories 405 **

SUNDAY (8/9)
B: Lorraine crustless quiche (5B 7G 5P) with a peach (0B 0G 0P)
L: BLT with avocado (recipe x 4) (9B 9G 9P)
D: Grilled Chicken Avocado Mango Salad (4B 6G 4P) with 2 ounce multigrain baguette (3B 3G 3P)

Total: WW points 21B 25G 21P, calories 943 **

* Prepare egg salad on Sunday evening if you wish. 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.
*** If desired, cook and prepare BBQ chicken salad Wednesday evening.

Google Doc of a meal plan

* Google Doc

Shopping List

To produce

  • 2 small and 1 medium banana
  • 1 medium grapefruit
  • 7 medium limes
  • 2 small and 6 medium peaches
  • 1 medium plum
  • 2 medium-sized mangoes
  • 1 mini seedless watermelon
  • 1 (6 ounce) container of raspberries
  • 1 (6 oz) container of blueberries
  • 1 (12 ounce) container of strawberries
  • 1 small jalapeno pepper /
  • 1 small habanero pepper
  • 1 large cucumber
  • 1 medium red pepper
  • 1 medium carrot
  • 1 medium eggplant
  • 1 medium ear of corn
  • 1 medium sized garlic
  • 3 medium (6 ounce) and 1 large (7 ounce) Hass avocados
  • 1 small spring onion
  • 1 small bunch / container of fresh chives
  • 1 small bundle of fresh coriander
  • 1 small bundle / container of fresh oregano (if desired, can add ½ teaspoon of dry oregano in Cuban pork)
  • 2 medium-sized baby red butter salad
  • 1 small head of romaine lettuce
  • ½ small head of kale
  • 1 (5 ounce) bag / clamshell baby rocket
  • 1 (5 ounce) bag / clamshell mixed baby green
  • 2 small and 3 medium-sized ripe tomatoes
  • 1 small and 1 medium red onion
  • 1 large white onion

Meat, poultry and fish

  • 3 pounds of boneless lean pork shoulder blade roast
  • 1 ½ pound (4) skinless fish fillets (such as striped bass, salmon, cod, or halibut)
  • ½ pound cooked (or ¾ pound raw) peeled and deveined shrimp
  • 1 large pack of bacon in the middle (you will need 18 slices)
  • 1 ½ pound boneless and skinless chicken breasts
  • 1 pound sirloin

Grains *

  • 1 small pack of unbleached all-purpose flour
  • 1 pack of wholemeal bread
  • 1 (8 ounce) multigrain baguette
  • 1 pack of whole wheat penne
  • 1 packet of dry short grain brown rice (or 4 1/3 cups pre-cooked)
  • 1 package of dry long grain white rice
  • 1 pack of corn tortillas
  • 1 pack of dry quinoa

Spices and spices

  • Extra virgin olive oil
  • Rapeseed oil
  • Cooking spray
  • Olive Oil Spray (Or Get A Misto Oil Mister)
  • Kosher salt (I like diamond crystal)
  • Pepper mill (or fresh peppercorns)
  • Reduced Sodium Montreal Chicken Seasoning
  • Barbecue sauce
  • Light vinaigrette (or make your own using ingredients in the list)
  • Ground ginger
  • cinnamon
  • Pure maple syrup
  • cumin
  • Bay leaves
  • paprika
  • Smoked peppers
  • mayonnaise
  • Onion powder
  • Garlic powder
  • Cayenne pepper
  • oregano
  • Vanilla extract
  • Reduced Sodium Soy Sauce *
  • sriracha sauce
  • Rice vinegar
  • Furikake (can add sesame if desired)
  • nutmeg
  • honey
  • White or golden balsamic vinegar
  • Apple Cider Vinegar

Dairy & Other Chilled Items

  • 1 dozen large eggs
  • 1 small container of light ranch dressing (or ingredients to make your own)
  • 1 liter of unsweetened almond milk
  • 1 (8 ounce) container of non-fat Greek yogurt
  • 1 (8 ounce) bottle of 2% milk
  • 1 medium-fast Gruyere cheese
  • 1 pint half and half
  • 1 small wedge-fresh Parmesan or Pecorino Romano cheese


Potted and shaken

  • 1 (28 ounce) can whole plum tomatoes
  • 1 (15 ounce) can chickpeas
  • 1 small glass of salsa
  • 1 small glass of peanut or almond butter

Other dry goods

  • 1 small pack of brown sugar
  • 1 small pack of granulated sugar (optional for banana bread muffins)
  • baking powder
  • Optionally, you can add ins / toppings for banana bread muffins and smoothie bowls: mini chocolate chips, sprinkles, chopped walnuts, chopped pecans, hemp seeds, flaked almonds, flax seeds

Non-food items

* You can buy gluten-free if you wish

sent July 31, 2020 by Gina


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