{"id":1165,"date":"2021-08-15T08:27:32","date_gmt":"2021-08-15T08:27:32","guid":{"rendered":"https:\/\/ultimatehealthreport.com\/7-day-healthy-meal-plan-august-16-22\/"},"modified":"2021-08-15T08:27:32","modified_gmt":"2021-08-15T08:27:32","slug":"7-day-healthy-meal-plan-august-16-22","status":"publish","type":"post","link":"https:\/\/ultimatehealthreport.com\/7-day-healthy-meal-plan-august-16-22\/","title":{"rendered":"7 Day Healthy Meal Plan (August 16-22)"},"content":{"rendered":"<p> <br \/>\n<\/p>\n<div>\n<p>\nposted <strong>August 14, 2021<\/strong> by <strong>Gina<\/strong>\n<\/p>\n<\/div>\n<div>\n<p><span id=\"dpsp-post-content-markup\" data-image-pin-it=\"true\"\/><\/p>\n<p>A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and WW Points.<\/p>\n<p><\/p>\n<p><noscript><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-full wp-image-79929\" src=\"https:\/\/ultimatehealthreport.com\/wp-content\/uploads\/2021\/08\/7-Day-Healthy-Meal-Plan-August-16-22.jpg\" alt=\"\" width=\"550\" height=\"825\"  \/><\/noscript><\/p>\n<p style=\"text-align: center;\"><strong>7-Day Healthy Meal Plan<\/strong><\/p>\n<p>I\u2019m holding on to summer for as long I can! What are your favorite things to do or places to go in late summer? Favorite recipes? Some of mine are this easy Chilled Lobster Salad with Sweet Summer Corn and Tomatoes, these Mediterranean Boneless Pork Chops with Summer Veggies and I love to end it with something sweet like my Grilled Peaches with Honey and Yogurt.<\/p>\n<h2 style=\"text-align: center;\"><span id=\"more-79921\"\/><\/h2>\n<h2>Why Should Everyone Meal Plan?<\/h2>\n<p>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 helps you stick to your goals!<\/p>\n<h2>About The Meal Plan<\/h2>\n<p>If you\u2019re new to my meal plans, I\u2019ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.<\/p>\n<p>There\u2019s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You\u2019ll dine out less often, waste less food and you\u2019ll have everything you need on hand to help keep you on track.<\/p>\n<p>Lastly, if you\u2019re on Facebook join my Skinnytaste Facebook Community where everyone\u2019s sharing photos of recipes they are making, you can join here. I\u2019m loving all the ideas everyone\u2019s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!<\/p>\n<p>Also, if you don\u2019t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it\u2019s perfect now! You can order it here!<\/p>\n<p><iframe title=\"The Skinnytaste Meal Planner\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/X6RZHTD9AM4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h3>THE DETAILS:<\/h3>\n<p>Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!<\/p>\n<p>The grocery list is comprehensive and includes everything you need to make all meals on the plan. I\u2019ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you\u2019ll notice I use often, so you may already have a lot of them.<\/p>\n<p>And last, but certainly not least, this meal plan is flexible and realistic. There\u2019s <strong>plenty<\/strong> of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you\u2019re using these plans, this will help me decide if I should continue sharing them!<\/p>\n<p><strong>MONDAY (8\/16)<\/strong><br \/>B: 2 hard-boiled eggs (0B 4G 0P) and 1 cup watermelon (0B 0G 0P)<br \/>L: Antipasto Salad (6B 6G 6P) with 2 ounces multigrain baguette (3B 3G 3P)<br \/>D: Late Summer Vegetable Enchilada Pie (6B 7G 6P) and a green salad* (0B 0G 0P) with 2 tablespoons Creamy Cilantro Tomatillo Dressing (1B 1G 1P)<\/p>\n<p>Totals: WW Points 16B 21G 16P, Calories 908**<\/p>\n<p><strong>TUESDAY (8\/17)<\/strong><br \/>B: Superfood PB Banana and Cacao Green Smoothie (5B 5G 5P)<br \/>L: Prosciutto, Arugula and Balsamic Sandwich (9B 9G 9P)<br \/>D: LEFTOVER Late Summer Vegetable Enchilada Pie (6B 7G 6P) and a green salad* (0B 0G 0P) with 2 tablespoons Creamy Cilantro Tomatillo Dressing (1B 1G 1P)<\/p>\n<p>Totals: WW Points 21B 22G 21P, Calories 812**<\/p>\n<p><strong>WEDNESDAY (8\/18)<\/strong><br \/>B: 2 hard-boiled eggs (0B 4G 0P) and 1 cup watermelon (0B 0G 0P)<br \/>L: Antipasto Salad (6B 6G 6P) with 2 ounces multigrain baguette (3B 3G 3P)<br \/>D: Orecchiette Pasta with Chicken Sausage and Broccoli (9B 8G 9P)<\/p>\n<p>Totals: WW Points 18B 21G 18P, Calories 898**<\/p>\n<p><strong>THURSDAY (8\/19)<\/strong><br \/>B: Superfood PB Banana and Cacao Green Smoothie (5B 5G 5P)<br \/>L: Canned Tuna Ceviche (3B 3G 3P) with 6 Triscuits (3B 3G 3P) and an apple (0B 0G 0P)<br \/>D: Air Fryer Chicken Sandwich with Sriracha Mayo (6B 8G 6P) with Summer Tomato Salad (1B 1G 1P)<\/p>\n<p>Totals: WW Points 18B 20G 18P,\u00a0Calories 976**<\/p>\n<p><strong>FRIDAY (8\/20)<\/strong><br \/>B: 2 hard-boiled eggs (0B 4G 0P) and 1 cup grapes (0B 0G 0P)<br \/>L: Canned Tuna Ceviche (3B 3G 3P) with 6 Triscuits (3B 3G 3P) and an apple (0B 0G 0P)<br \/>D: Skillet Cajun Spiced Fish with Tomatoes (0B 2G 0P) with \u00be cup brown rice (5B 5G 0P)<br \/>Totals: WW Points 11B 17G 6P, Calories 985**<\/p>\n<p><strong>SATURDAY (8\/21)<\/strong><br \/>B: Yogurt Waffles (4B 4G 4P) with \u00bd cup mixed berries (0B 0G 0P) and 1 tablespoon maple syrup (3B 3G 3P)<br \/>L: 2 servings Mixed Baby Greens and Arugula with Blackberries and Pecans (10B 10G 9P)<br \/>D: DINNER OUT OR ORDER IN!<\/p>\n<p>Totals: WW Points\u00a017B 17G 16P, Calories 600**<\/p>\n<p><strong>SUNDAY (8\/22)<\/strong><br \/>B: Tomato and Zucchini Frittata (2B 4G 2P) with 1 cup grapes (0B 0G 0P)<br \/>L: Air Fryer Roasted Cauliflower Tacos (recipe x 2) (12B 12G 12P)<br \/>D: Grilled Cumin Spiced Pork Tenderloin (3B 3G 2P) with Grilled Vegetable Orzo Salad (7B 7G 7P)<\/p>\n<p>Totals: WW Points 24B 26G 23P, Calories 989**<\/p>\n<p>*Green salad includes 12 cups mixed greens, 4 scallions, 1 cup each: tomatoes, cucumber, bell pepper, and chickpeas.<br \/>**This is just a guide, women should aim for around 1500 calories per day. Here\u2019s a helpful calculator to estimate<br \/>your calorie needs. I\u2019ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.<\/p>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-79927\" alt=\"\" width=\"1050\" height=\"630\"  data-lazy- src=\"https:\/\/ultimatehealthreport.com\/wp-content\/uploads\/2021\/08\/7-Day-Healthy-Meal-Plan-August-16-22.png\"\/><\/p>\n<p><noscript><img decoding=\"async\" class=\"alignnone size-full wp-image-79927\" src=\"https:\/\/ultimatehealthreport.com\/wp-content\/uploads\/2021\/08\/7-Day-Healthy-Meal-Plan-August-16-22.png\" alt=\"\" width=\"1050\" height=\"630\"  \/><\/noscript><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-79928\" alt=\"\" width=\"1052\" height=\"52\"  data-lazy- src=\"https:\/\/ultimatehealthreport.com\/wp-content\/uploads\/2021\/08\/1629016052_911_7-Day-Healthy-Meal-Plan-August-16-22.png\"\/><\/p>\n<p><noscript><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-79928\" src=\"https:\/\/ultimatehealthreport.com\/wp-content\/uploads\/2021\/08\/1629016052_911_7-Day-Healthy-Meal-Plan-August-16-22.png\" alt=\"\" width=\"1052\" height=\"52\"  \/><\/noscript><\/p>\n<p>*Google doc<\/p>\n<div class=\"print-this-wrapper ggnoads\">\n<p><button class=\"print-this-button submitbutton\" onclick=\"PrintThis_611885956ae38()\" onmouseover=\"jQuery('#print_this_611885956ae38').addClass('print-this-hover')\" onmouseout=\"jQuery('#print_this_611885956ae38').removeClass('print-this-hover')\">Print Shopping List<\/button><\/p>\n<div id=\"print_this_611885956ae38\" class=\"print-this-container\">\n<p><strong>Shopping List<\/strong><\/p>\n<p><strong>Produce<\/strong><\/p>\n<ul>\n<li>1 mini watermelon<\/li>\n<li>1 \u00bc pounds seedless red or green grapes<\/li>\n<li>1 medium banana (halved and frozen)<\/li>\n<li>2 medium apples (any variety)<\/li>\n<li>3 medium limes<\/li>\n<li>1 (6-ounce) container fresh blackberries<\/li>\n<li>2 (6-ounce) containers fresh berries (your choice)<\/li>\n<li>2 medium ears of corn<\/li>\n<li>1 small (5-ounce) Hass avocado<\/li>\n<li>1 large cucumber<\/li>\n<li>2 \u00bc pounds zucchini<\/li>\n<li>7 small jalapenos<\/li>\n<li>2 medium heads garlic<\/li>\n<li>2 medium red bell peppers<\/li>\n<li>1 medium yellow bell pepper<\/li>\n<li>1 medium green bell pepper<\/li>\n<li>2 \u00bc pounds cauliflower<\/li>\n<li>1 pound broccoli florets (if buying whole heads, you\u2019ll need 1 \u00bd pounds)<\/li>\n<li>1 medium bunch scallions<\/li>\n<li>3 medium bunches fresh cilantro<\/li>\n<li>1 medium bunch\/container fresh basil<\/li>\n<li>1 small head Romaine lettuce<\/li>\n<li>1 (1-pound) clamshell\/bag mixed greens<\/li>\n<li>1 (10-ounce) clamshell\/bag baby spinach<\/li>\n<li>1 (10-ounce) clamshell\/bag baby arugula<\/li>\n<li>1 medium tomatillo<\/li>\n<li>1 dry pint cherry or grape tomatoes<\/li>\n<li>5 large heirloom or beefsteak tomatoes<\/li>\n<li>1 medium plum tomato<\/li>\n<li>3 medium PLUS 3 large vine-ripened tomatoes<\/li>\n<li>1 small PLUS 3 medium red onions<\/li>\n<li>1 small PLUS 2 medium yellow onions<\/li>\n<\/ul>\n<p><strong>Meat, Poultry and Fish<\/strong><\/p>\n<ul>\n<li>1 package sliced prosciutto<\/li>\n<li>1 package turkey pepperoni<\/li>\n<li>14 ounces (raw) Italian chicken sausage<\/li>\n<li>1 pound (2) boneless, skinless chicken breasts<\/li>\n<li>1 (18-ounce) pork tenderloin<\/li>\n<li>1 \u00bd pounds (4) white fish fillets (such as flounder, fluke or tilapia)<\/li>\n<\/ul>\n<p><strong>Grains*<\/strong><\/p>\n<ul>\n<li>1 (7-ounce) multigrain baguette (can sub 3 whole grain rolls, if desired)<\/li>\n<li>1 small box Triscuits<\/li>\n<li>1 package 100 calorie whole grain rolls (such as Martin\u2019s)<\/li>\n<li>1 small package all-purpose unbleached flour<\/li>\n<li>1 package Orecchiette pasta<\/li>\n<li>1 package orzo pasta<\/li>\n<li>1 small package dry brown rice (or 3 cups pre-cooked)<\/li>\n<li>1 small package corn tortillas<\/li>\n<li>1 package street taco tortillas<\/li>\n<\/ul>\n<p><strong>Condiments and Spices<\/strong><\/p>\n<ul>\n<li>Extra virgin olive oil<\/li>\n<li>Canola oil<\/li>\n<li>Cooking spray<\/li>\n<li>Olive oil spray (or get a Misto oil mister)<\/li>\n<li>Kosher salt (I like Diamond Crystal)<\/li>\n<li>Pepper grinder (or fresh peppercorns)<\/li>\n<li>Red wine vinegar<\/li>\n<li>Balsamic vinegar<\/li>\n<li>Champagne vinegar<\/li>\n<li>Apple cider vinegar<\/li>\n<li>White vinegar<\/li>\n<li>Cumin<\/li>\n<li>Light mayonnaise<\/li>\n<li>Yellow mustard<\/li>\n<li>Dried parsley<\/li>\n<li>Tabasco sauce (optional, for Tuna Ceviche)<\/li>\n<li>Garlic powder<\/li>\n<li>Paprika<\/li>\n<li>Smoked paprika<\/li>\n<li>Cayenne pepper<\/li>\n<li>Sriracha sauce<\/li>\n<li>Cajun seasoning<\/li>\n<li>Vanilla extract<\/li>\n<li>Maple syrup<\/li>\n<li>Dried basil (can sub fresh or 1 teaspoon of another dry herb in Mixed Green Salad dressing)<\/li>\n<li>Tajin<\/li>\n<li>Bay leaves<\/li>\n<li>Chili powder<\/li>\n<\/ul>\n<p><strong>Dairy &amp; Misc. Refrigerated Items<\/strong><\/p>\n<ul>\n<li>1 (18-pack) large eggs<\/li>\n<li>1 pint low fat buttermilk<\/li>\n<li>1 quart unsweetened vanilla almond milk<\/li>\n<li>1 (16-ounce) bag reduced fat shredded Mexican cheese blend<\/li>\n<li>1 (8-ounce) bag part-skim shredded mozzarella cheese<\/li>\n<li>1 (6-ounce) container plain nonfat Greek yogurt<\/li>\n<li>1 (6-ounce) container plain nonfat yogurt<\/li>\n<li>1 small tub sour cream (optional for Cauliflower Tacos)<\/li>\n<li>1 small wedge Pecorino Romano or Parmesan cheese<\/li>\n<li>1 small wedge Asiago cheese (can sub \u00bc cup Romano or Parmesan cheese in Frittata, if desired)<\/li>\n<\/ul>\n<p><strong>Canned and Jarred<\/strong><\/p>\n<ul>\n<li>1 small jar pitted green or black olives<\/li>\n<li>1 small jar pepperoncini<\/li>\n<li>1 small jar roasted red peppers<\/li>\n<li>1 small jar Giardiniera (such as Victoria)<\/li>\n<li>1 small jar peanut butter<\/li>\n<li>1 (28-ounce) can whole tomatoes<\/li>\n<li>1 (15-ounce) can black or pinto beans<\/li>\n<li>1 (15-ounce) can chickpeas<\/li>\n<li>1 medium jar dill pickle chips<\/li>\n<li>1 (7-ounce) can chunk white Albacore tuna in water<\/li>\n<\/ul>\n<p><strong>Misc. Dry Goods<\/strong><\/p>\n<ul>\n<li>2-3 dried Ancho chilies<\/li>\n<li>1 small package cacao nibs (such as Navitas)<\/li>\n<li>Liquid stevia (optional, for Smoothie)<\/li>\n<li>Baking powder<\/li>\n<li>1 medium package pecan halves (if buying from bulk bin, you need 30 halves)<\/li>\n<li>1 small package granulated sugar<\/li>\n<\/ul>\n<p>*You can buy gluten free, if desired<\/p>\n<\/div>\n<p><button class=\"print-this-button submitbutton\" onclick=\"PrintThis_611885956ae38()\" onmouseover=\"jQuery('#print_this_611885956ae38').addClass('print-this-hover')\" onmouseout=\"jQuery('#print_this_611885956ae38').removeClass('print-this-hover')\">Print Shopping List<\/button><\/p>\n<\/div>\n<\/div>\n<p><br \/>\n<br \/><a href=\"https:\/\/www.skinnytaste.com\/7-day-healthy-meal-plan-august-16-22\/\" target=\"_blank\" rel=\"noopener\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>posted August 14, 2021 by Gina A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1166,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false,"footnotes":""},"categories":[18],"tags":[],"_links":{"self":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/posts\/1165"}],"collection":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/comments?post=1165"}],"version-history":[{"count":0,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/posts\/1165\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/media\/1166"}],"wp:attachment":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/media?parent=1165"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/categories?post=1165"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/tags?post=1165"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}