7 Day Wholesome Meal Plan (Aug 31-Sept 6)


sent August 28, 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

Hi Guys! In case you missed it, I shared a FREE bonus package this week that you can download today. It contains 3 exclusive recipes and some Sneak Peak recipes from my new deephealing Meal Prep cookbook. All you have to do is pre-order the book and submit your proof of purchase here to automatically download the bonus package (if you have already pre-ordered, you can fill it out anyway!)

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) which are meant to be 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 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, clear 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 to date.

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'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 Wiggle room for cocktails, healthy snacks, dessert and dinner. And if necessary, there are some 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 (8/31)
B: 2 scrambled eggs (0B 4G 0P), 1 slice of wholemeal toast (3B 3G 3P) and 1 cup of watermelon (0B 0G 0P)
L: Chicken Club Salad Wrap Sandwich (5B 7G 5P) with a peach (0B 0G 0P)
D: Angel Hair Pasta with Zucchini and Tomatoes (7B 7G 7P) with 1½ cups of mixed greens, 1 tablespoon of shaved parmesan and 1 tablespoon of light vinaigrette (2B 2G 2P)

Total: WW points 17B 23G 17P, calories 938 *

B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: Chicken Club Salad Wrap Sandwich (5B 7G 5P) with a peach (0B 0G 0P)
D: Enchilada-filled poblanos rellenos (6B 6G 6P) with 1 ounce avocado (1B 1G 1P) and coriander lime cauliflower rice (1B 1G 1P)

Total: WW points 18B 23G 18P, calories 921 *

B: 2 scrambled eggs (0B 4G 0P), 1 slice of wholemeal toast (3B 3G 3P) and 1 cup of watermelon (0B 0G 0P)
L: Open faced tuna sandwich and avocado (4B 4G 4P) with an apple (0B 0G 0P)
D: Summer vegetables with sausage and potatoes (7B 7G 5P)

Total: WW points 14B 18G 12P, calories 967 *

B: Green apple, lemon, cucumber and ginger smoothie (½ recipe) (7B 7G 7P)
L: Open Face Tuna Sandwich and Avocado (4B 4G 4P) with 1 cup of grapes (0B 0G 0P)
D: Crispy Togarashi Chicken with Sesame Cucumber Relish (4B 7G 4P) with ¾ cup of brown rice ** (5B 5G 0P)

Total: WW points 20B 23G 15P, calories 903 *

FRIDAY (9/4)
B: Green apple, lemon, cucumber and ginger smoothie (½ recipe) (7B 7G 7P)
L: Open faced tuna sandwich and avocado (4B 4G 4P) with an apple (0B 0G 0P)
D: Air Fryer Cajun Shrimp Dinner (5B 6G 5P) with ¾ cup (LEFTOVER) brown rice (5B 5G 0P)
Total: WW points 21B 22G 16P, calories 899 *

B: Breakfast pizza (5B 8G 5P)
L: Greek spiral cucumber salad with lemon and feta (recipe x 4) (7B 7G 7P)

Total: WW points 12B 15G 12P, calories 496 *

SUNDAY (9/6)
B: Crustless summer zucchini cake (3B 4G 3P) with 1 cup of fruit salad *** (0B 0G 0P)
L: BLT with avocado (recipe x 4) (9B 9G 9P)
D: Grilled steak with tomatoes, red onions and balsamic vinegar (½ recipe) (4B 4G 4P) with grilled corn salad with feta (3B 6G 3P)

Total: WW points 19B 23G 19P, calories 847 *

* This is just a guide, women should aim for around 1500 calories per day. Here is a helpful calculator that you can use to 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.
** Make an additional 3 cups of rice for leftovers Friday.

*** Fruit salad contains 1 cup of watermelon, 1 cup of grapes, 1 peach, and 1 cup of blackberries.

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<p>* Google Doc</p>
<p>Print shopping list</p>
<p><strong>Shopping List</strong></p>
<p><strong>To produce</strong></p>
<li>2 medium and 1 large peaches</li>
<li>4 medium apples (2 green and 2 of each variety)</li>
<li>1 pound seedless grapes</li>
<li>1 medium-sized mini watermelon</li>
<li>1 (6 ounce) container of fresh blackberries</li>
<li>1 (6 oz) container of fresh berries (your choice)</li>
<li>3 medium lemons</li>
<li>2 medium limes</li>
<li>1 medium and 2 large red peppers</li>
<li>1 medium green pepper</li>
<li>1 medium yellow paprika (if desired, ½ orange pepper can be underlaid with sausage for yellow in summer vegetables)</li>
<li>1 medium orange bell pepper</li>
<li>6 large ears</li>
<li>2 ½ pounds of zucchini</li>
<li>1 medium yellow pumpkin</li>
<li>1 medium and 2 large English cucumbers</li>
<li>1 medium (6 ounce) and 1 large (7 ounce) Hass avocados</li>
<li>4 large fresh Poblano chillies</li>
<li>1 medium headed cauliflower</li>
<li>1 pound baby red potatoes</li>
<li>2 medium and 1 large shallots</li>
<li>2 medium-sized garlic cloves</li>
<li>1 piece of fresh ginger</li>
<li>1 small pack of alfalfa sprouts</li>
<li>1 small carrot</li>
<li>1 small bunch of celery</li>
<li>1 small spring onion</li>
<li>1 small bundle of fresh coriander</li>
<li>1 large bunch of fresh Italian parsley</li>
<li>1 small bundle of fresh oregano</li>
<li>1 small bunch of fresh rosemary or thyme (if desired, 2 tablespoons of oregano in summer vegetables can be underlaid with sausage)</li>
<li>1 small bunch of fresh chives (if you want, you can put ¼ cup of spring onions in zucchini pie)</li>
<li>1 bag / clamshell rocket</li>
<li>1 small head of iceberg lettuce</li>
<li>1 small head of romaine lettuce (3 leaves of iceberg lettuce on a tuna sandwich, if desired)</li>
<li>7 medium and 2 large ripe tomatoes</li>
<li>1 dry pint of cherry or grape tomato</li>
<li>1 large red onion</li>
<li>1 small and large yellow onion</li>
<p><strong>Meat, poultry and fish</strong></p>
<li>1 large or 2 normal packs of bacon in the middle (you need 18 strips)</li>
<li>1 pound flank or London broil steak</li>
<li>1 pound peeled and deveined jumbo prawns</li>
<li>6 ounces sliced ​​deli chicken or turkey</li>
<li>¾ pound of 93% lean ground turkey</li>
<li>1 pound (2) boneless and skinless chicken breasts</li>
<li>14 ounces Italian chicken sausage</li>
<li>6 ounces of fully cooked turkey / chicken andouille or kielbasa sausage</li>
<p><strong>Grains *</strong></p>
<li>1 loaf of whole wheat bread</li>
<li>1 packet of dry brown rice (or 6 cups pre-cooked)</li>
<li>1 package of angel hair noodles</li>
<li>1 pack of all-purpose unbleached or white flour</li>
<li>1 pack of wholemeal panko breadcrumbs</li>
<p><strong>Spices and spices</strong></p>
<li>Extra virgin olive oil</li>
<li>Rapeseed oil</li>
<li>Cooking spray</li>
<li>Olive Oil Spray (Or Get A Misto Oil Mister)</li>
<li>Kosher salt (I like diamond crystal)</li>
<li>Pepper mill (or fresh peppercorns)</li>
<li>Regular or light mayonnaise</li>
<li>Crushed red pepper flakes</li>
<li>Light vinaigrette dressing (or make your own using ingredients in the list)</li>
<li>Mexican hot chili powder</li>
<li>Bay leaves</li>
<li>Red wine vinegar</li>
<li>Garlic powder</li>
<li>Unseasoned rice vinegar</li>
<li>Toasted sesame oil</li>
<li>Toasted sesame seeds</li>
<li>Shichimi Togarashi</li>
<li>Reduced Sodium Soy Sauce *</li>
<li>Cajun or Creole spices</li>
<li>balsamic vinegar</li>
<p><strong>Dairy & Miscellaneous Chilled Items</strong></p>
<li>1 dozen large eggs</li>
<li>1 medium-fast fresh parmesan cheese</li>
<li>1 sachet (8 ounces) of crushed whole milk or semi-skimmed mozzarella cheese</li>
<li>1 sachet (8 ounces) of shredded Colby Jack cheese mix</li>
<li>1 pack of fresh pieces of feta cheese</li>
<li>1 (17.5 ounce) container of nonfat Greek yogurt (Fage or Stonyfield Farms)</li>
<li>1 (8 ounce) bottle of non-fat milk</li>
<p><strong>Potted and shaken</strong></p>
<li>1 (32 ounce) carton of low or reduced sodium (or vegetable) chicken broth</li>
<li>1 (28 oz) can of tomato sauce</li>
<li>1 small can / glass of Chipotle Chillies in Adobo Sauce</li>
<li>1 (5 oz) can of tuna in water</li>
<li>1 medium jar of Kalamata olives</li>
<p><strong>Other dry goods</strong></p>
<li>1 small pack of chopped walnuts</li>
<li>1 small container of coconut water (can be dipped in Green Apple Smoothie if desired)</li>
<li>1 small pack of granulated sugar</li>
<li>baking powder</li>
<p><strong>Non-food items</strong></p>
<p>* You can buy gluten-free if you wish</p>
<p>Print shopping list</p>
<p>    sent <strong>August 28, 2020</strong> by <strong>Gina</strong></p>

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