Free 7-Day Nutritious Meal Plan: Aug 17-23

This free, flexible 7-day weight-loss meal plan offers breakfast, lunch and dinner ideas plus a complete shopping list to simplify healthy eating. All recipes include nutrition macros and Weight Watchers points to help you track progress. Use the plan as a guide — it’s designed to be flexible so you can swap meals, add snacks, beverages, or desserts, and tailor portion sizes to meet your goals.

Free 7 Day Healthy Meal Plan (August 17-23)

Late summer is a great time to add color, flavor, and seasonal produce to your breakfasts and meals. With ripe peaches, berries, juicy tomatoes, and tender zucchini at their peak, you can prepare breakfasts and meals that feel fresh and satisfying without being complicated. Enjoy simple options like an Egg and Tomato Breakfast Melt, a Summer Mango Stone Fruit Smoothie, or a Summer Quinoa Breakfast Bowl to celebrate the season while fueling your morning.

If you’re new to these meal plans, I publish free 7-day flexible healthy meal plans designed to provide structure while leaving plenty of room for individual preferences. Aim for at least 1,500 calories per day as a general baseline, but adjust based on your age, weight, activity level, and goals. These plans include a detailed grocery list to streamline shopping, reduce food waste, save time, and help you stick to healthy habits.

Buy the Skinnytaste meal planner here:

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Meal Plan:

Breakfasts and lunches Monday through Friday are planned for one serving each, while dinners and weekend meals are scaled for a family of four. Many recipes yield leftovers that work for second-night dinners or next-day lunches. The shopping list below includes everything you need to prepare the full week of meals.

MONDAY (8/17)
B: Potato Cheddar Chive Bake with a peach
L: 2 cups Grilled Mediterranean Chicken and Quinoa Salad
D: Creamy Pesto Pasta with Cottage Cheese and Heirloom Tomato Salad

Total Calories: 1,180*

TUESDAY (8/18)
B: Potato Cheddar Chive Bake with a peach
L: 2 cups Grilled Mediterranean Chicken and Quinoa Salad
D: Shrimp Fajitas with 1 oz avocado and Cilantro Lime Cauliflower Rice

Total Calories: 1,192*

WEDNESDAY (8/19)
B: Potato Cheddar Chive Bake with a peach
L: 2 cups Grilled Mediterranean Chicken and Quinoa Salad
D: Sloppy Joes on whole wheat buns with Coleslaw and Crispy Oven-Roasted Baby Potatoes

Total Calories: 1,204*

THURSDAY (8/20)
B: Potato Cheddar Chive Bake with a peach
L: Leftover Sloppy Joes with Coleslaw
D: Mediterranean Boneless Pork Chops with Summer Veggies and Houston’s Couscous Salad

Total Calories: 1,137*

FRIDAY (8/21)
B: Air Fryer Breakfast Banana Split
L: Leftover Sloppy Joes with Coleslaw
D: Sheet Pan Teriyaki Salmon and Vegetables (double recipe) with ¾ cup brown rice

Total Calories: 1,101*

SATURDAY (8/22)
B: Bacon, Egg & Avocado Breakfast Sandwich**
L: Tuna Sub-in-a-Tub (double recipe)
D: Dinner out

Total Calories: 634*

SUNDAY (8/23)
B: Tres Leches Overnight Oats (double recipe)
L: Pepperoni Pizza Bites with 1 cup watermelon
D: Grilled Bruschetta Chicken with Grilled Vegetable Orzo Salad

Total Calories: 1,219*

*These calorie totals are a guide. Many women aim for roughly 1,500 calories per day, but individual needs vary. Use a calorie calculator to estimate your personal needs and adjust portions accordingly. This plan leaves room for coffee, snacks, fruit, dessert, or an evening glass of wine. **Double the dough recipe for the lunch on Sunday if desired.

Shopping list

Produce

• 4 medium peaches
• 1 medium banana
• 1 (12-ounce) package fresh strawberries
• 1 mini watermelon
• 3 medium limes
• 3 medium plus 1 large lemon
• 2 small (5-ounce) Hass avocados
• 2 medium heads garlic
• 1 small shallot
• 1 (2-inch) piece fresh ginger
• 1 large English cucumber
• 1 small plus 1 large zucchini
• 1 small yellow squash
• 1 package sweet mini peppers (about 20)
• 1 small plus 3 medium red bell peppers
• 1 medium yellow bell pepper
• 1 medium Russet potato
• 1½ pounds baby red, baby Yukon, or mixed baby potatoes
• 1 small bunch celery
• 1 pound broccoli florets
• 1 medium head cauliflower
• 1 (4-ounce) package mushrooms
• 2 medium carrots
• 1 small bunch scallions
• ½ small head green cabbage
• ½ small head red cabbage (or 1 bag coleslaw mix)
• 1 small bunch radishes
• 1 small bunch/container fresh chives (or 2 tbsp scallion greens)
• Fresh oregano or rosemary (small bunch) or 1 tsp dried
• 1 small plus 1 large bunch fresh basil
• 1 small bunch fresh mint
• 1 medium bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 large head Romaine or Butter lettuce
• 2 dry pints grape or cherry tomatoes
• 5 medium heirloom tomatoes
• 5 medium vine-ripened tomatoes
• 2 small plus 1 medium red onions
• 3 medium yellow onions

Meat, Poultry and Fish

• 1 package center-cut bacon
• 1 small package turkey pepperoni
• 2¼ pounds boneless, skinless thin-sliced chicken cutlets
• 1½ pounds peeled and deveined shrimp
• 1 pound wild salmon fillets (four pieces)
• 1 pound thin-sliced center-cut boneless pork chops (about 8)
• 1¼ pounds 93% lean ground beef sirloin

Condiments and Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Olive oil spray or misting bottle
• Kosher salt
• Pepper grinder
• Garlic powder
• Paprika
• Maple syrup
• Cinnamon
• Crushed red pepper flakes (optional)
• Vanilla extract
• Regular or light mayonnaise
• Red wine vinegar
• Oregano
• Chipotle chili powder
• Steak seasoning or seasoned salt
• Worcestershire sauce
• Dijon mustard
• White wine vinegar
• Italian seasoning
• Sesame oil
• Reduced sodium soy sauce
• Unseasoned rice vinegar
• Toasted sesame seeds
• Balsamic vinegar
• Reduced sodium Montreal Chicken Seasoning

Dairy & Refrigerated

• 1 (18-pack) large eggs
• 1 pint liquid egg whites
• 1 (16-ounce) container low-fat cottage cheese
• 1 (32-ounce) container nonfat plain Greek yogurt
• 1 (8-ounce) container 2% milk
• 1 container light whipped topping
• 1 (8-ounce) bag shredded sharp cheddar cheese
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 small chunk part-skim mozzarella
• 1 small package feta cheese
• 1 small wedge fresh Parmesan or Pecorino Romano

Grains

• Unbleached all-purpose or white whole wheat flour (small package)
• Protein oats or quick oats
• Dry quinoa
• Dry brown rice or 3 cups pre-cooked
• Dry whole wheat couscous
• Orzo pasta
• Mezze rigatoni or preferred pasta shape
• Whole wheat hamburger buns
• (Taco-size) low-carb tortillas or corn tortillas

Canned & Jarred

• 1 small can sweetened condensed milk
• 1 small can light evaporated milk (or use 2% milk for Overnight Oats)
• 1 jar pitted kalamata olives
• 1 jar banana peppers or pepperoncini
• 1 small jar sliced dill pickles (optional)
• 2 (5-ounce) cans light tuna in water
• 1 (14-ounce) can reduced sodium chicken or vegetable broth
• 1 small jar pizza sauce or marinara
• 1 (4-ounce) can or tube tomato paste
• 1 (16-ounce) can tomato sauce

Misc. Dry Goods

• Pecan halves (small package)
• Sliced almonds (small package)
• Raisins (small package)
• Basil seeds or chia seeds (small package)
• Coconut flakes (small package)
• Brown sugar
• Two single-serve vanilla protein shakes (optional)
• Monk fruit sweetener (optional)
• Colored sprinkles (optional)
• Baking powder

You can choose gluten-free substitutes for grains where needed. The grocery list covers all ingredients for the full week, making it easier to shop and prepare meals ahead of time.