Skinnytaste Meal Plan (August 19-August 25)

Weight Loss Meals

posted August 17, 2019 by Gina

A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers SmartPoints®.

This week we have Lighter Eggplant Parmesan, Food Cart-Style Chicken Salad with White Sauce, and Madison’s Favorite Beef Tacos on the meal plan, to name a few. Also don’t miss the Skinnytaste by Vremi Air Fryer and Air Fryer Cookbook giveaway on Instagram this week. Ends August 20th.

If you’re new to my meal plans, I’ve 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.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2019! There was a print error last year, but it’s perfect now! You can order it here!


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 Weight Watcher Freestyle Points for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty 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’re using these plans, this will help me decide if I should continue sharing them!

MONDAY (8/19)
B: 2 hard-boiled eggs (0) and 1 cup strawberries (0)
L: Food Cart-Style Chicken Salad with White Sauce* (8)
D: Lighter Eggplant Parmesan (4) (½ recipe) with 1 ½ wedges Vegan Caesar Salad (5)
Totals: Freestyle™ SP 17, Calories 986**

TUESDAY (8/20)
B: 6 ounces nonfat plain Greek yogurt (0) with a sliced peach (0), 2 tablespoons chopped walnuts (3) and 1
teaspoon honey (1)
L: Food Cart-Style Chicken Salad with White Sauce (8)
D: Madison’s Favorite Beef Tacos (9)

Totals: Freestyle™ SP 21, Calories 1,003**

B: 2 hard-boiled eggs (0) and 1 cup strawberries (0)
L: Food Cart-Style Chicken Salad with White Sauce (8)
D: LEFTOVER Madison’s Favorite Beef Tacos***(6) over 2 cups Romaine (0) with Zesty Avocado Cilantro
Buttermilk Dressing (2)

Totals: Freestyle™ SP 16, Calories 863**

B: 6 ounces nonfat plain Greek yogurt (0) with a sliced peach (0), 2 tablespoons chopped walnuts (3) and 1
teaspoon honey (1)
L: Food Cart-Style Chicken Salad with White Sauce (8)
D: Chicken and Zucchini Stir Fry (3) with ¾ cup brown rice (5)

Totals: Freestyle™ SP 20, Calories 1,026**

FRIDAY (8/23)
B: 2 scrambled eggs (0) with 1 ounce avocado (1) and 1 piece whole grain toast (3)
L: Chicken Club Lettuce Wrap Sandwich (5) and an apple (0)
D: Tuna Noodle Casserole (7)

Totals: Freestyle™ SP 16, Calories 985**

B: Easy Bagel (3) (recipe x 2) with 2 tablespoons light cream cheese (3) and an orange (0)
L: Barbeque Chicken Quesadilla (5) (recipe x 4)

Totals: Freestyle™ SP 11, Calories 599**

SUNDAY (8/25)
B: Easy Bagel (3) with 2 strips bacon (2), 1 egg (0) and an orange (0)
L: Summer Corn, Tomato and Avocado Salad with Creamy Buttermilk Dijon Dressing (3)
D: Sloppy Joes (2) on a whole wheat bun (3) and Quick Cabbage Slaw (2)
Totals: Freestyle™ SP 15, Calories 803**

*Prep Sunday night, if desired.

**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate
your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits,
snacks, dessert, wine, etc.
***Omit taco shells.

Skinnytaste Meal Plan (August 19-August 25)

**google doc

Shopping list:


  • 1 medium (1-pound) eggplant
  • 2 medium peaches
  • 2 medium radishes
  • 8 medium oranges
  • 3 medium lemons
  • 1 medium lime
  • 1 medium apple
  • 1 medium ear of corn
  • 1 large head garlic
  • 1 small shallot
  • 1 small and 1 large head Iceberg lettuce
  • 4 small and 2 large head Romaine lettuce
  • ½ small head green cabbage
  • 1 small package microgreens (optional, for Vegan Caesar)
  • 1 large (9-ounce) zucchini
  • 10 ounces sliced baby bella mushrooms
  • 4 ounces white mushrooms
  • 1 small jalapeno
  • 1 (2-inch) piece fresh ginger
  • 1 large red bell pepper
  • 1 (12-ounce) clamshell fresh strawberries
  • 2 medium (5-ounce) Hass avocados
  • 1 medium carrot
  • 1 medium bunch fresh cilantro
  • 1 small bunch fresh Italian parsley
  • 1 small bunch/container fresh chives (can sub 2 tablespoons scallion greens in Vegan Caesar, if desired)
  • 1 small bunch scallions
  • 1 small and 2 medium yellow onions
  • 2 small red onions
  • 1 (6-ounce) clamshell grape or cherry tomatoes
  • 2 medium plum or Roma tomatoes
  • 3 medium vine-ripened tomatoes

Meat, Poultry and Fish

  • 1 ½ pounds (4 large) boneless, skinless chicken thighs
  • 2 pounds 93% lean ground beef
  • 1 ¾ pounds boneless, skinless chicken breasts
  • 1 package center-cut bacon
  • 3 ounces (about 6 slices) organic chicken or turkey breast
  • 1 ¼ pounds 93% lean ground beef sirloin


  • 1 small loaf whole grain bread
  • 1 package crunchy corn taco shells
  • 1 package whole wheat buns (I like Martin’s)
  • 1 package high-fiber flour tortillas (I use Ole Xtreme)
  • 1 small package all-purpose or white whole wheat flour
  • 1 package No Yolk noodles
  • 1 small bag dry brown rice (or 3 cups pre-cooked)
  • 1 small package whole wheat seasoned breadcrumbs

Condiments and Spices

  • Extra virgin olive oil
  • Canola or vegetable oil
  • Cooking spray
  • Olive oil spray (or get a Misto oil mister)
  • Kosher salt (I like Diamond Crystal)
  • Pepper grinder (or fresh peppercorns)
  • Honey
  • Cumin
  • Oregano
  • Paprika
  • Turmeric
  • Mayonnaise
  • Apple cider vinegar
  • Crushed red pepper flakes (optional, for Vegan Caesar)
  • Dijon mustard
  • Chili powder
  • Bay leaves
  • Mirin
  • Sesame oil
  • Sesame seeds
  • Optional bagel toppings: everything bagel seasoning, sesame seeds, poppy seeds, dried garlic
    flakes, dried onion flakes
  • Garlic powder
  • Onion powder
  • BBQ sauce
  • Steak seasoning (or seasoned salt)
  • White wine vinegar
  • Red wine vinegar
  • Worcestershire sauce
  • Reduced sodium soy sauce*

Dairy & Misc. Refrigerated Items

  • 1 dozen large eggs
  • 1 small box butter
  • 1 small tub part-skim ricotta cheese (I love Polly-O)
  • 1 pint low fat buttermilk
  • 1 (8-ounce) tub light cream cheese
  • 1 small wedge fresh Parmesan cheese
  • 1 small wedge fresh Pecorino Romano cheese (can sub 3 tablespoons Parmesan in Eggplant
    Parmesan, if desired)
  • 1 (8-ounce) bag part-skim mozzarella
  • 1 (8-ounce) bottle 1% milk
  • 1 small block reduced fat sharp cheddar (I like Cabot.)
  • 1 (8-ounce) bag shredded cheddar cheese
  • 1 (8-ounce) bag shredded reduced fat Mexican blend cheese (You can sub 1 cup reduced fat or
    regular cheddar in BBQ Quesadillas)
  • 1 (32-ounce) container nonfat plain Greek yogurt (Stonyfield or Fage)
  • 1 (8-ounce) container whole milk plain yogurt (I like Stonyfield)


  • 1 small bag petite peas

Canned and Jarred

  • 1 small jar mild harissa (optional, for Food Cart Chicken Salad)
  • 1 jar marinara (or ingredients to make your own)
  • 1 small jar capers
  • 1 (28-ounce) can tomato sauce
  • 2 (5-ounce) cans albacore tuna in water
  • 1 (32-ounce) carton chicken broth
  • 1 (4-ounce) can or (5.3-ounce) tube tomato paste

Misc. Dry Goods

  • Baking powder
  • Sherry (optional, for Tuna Casserole)
  • 1 small package granulated sugar
  • Cornstarch
  • 1 small package raw cashews (if buying from bulk bin, you need ½ cup)
  • Hemp seeds (if buying from bulk bin, you need 2 tablespoons)
  • 1 small bag chopped walnuts

Non-Food Items

  • Parchment paper

*You can buy gluten free, if desired

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