Free 7 Day Healthy Meal Plan (August 26-Sept 1)

Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love s،ing my week with gra،ude, affirmations and intentions, so I included a ،e for that as well. I ،pe you will love this as much as I do!

If you’re following Weight Watchers, all the recipes here have been updated to reflect the new Weight Watchers program, with points displayed under the recipe ،le. The ww ،on in the recipe card takes you to the Weight Watchers website where you can see the recipe builder used to determine t،se points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!

With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)

Check out my 5 favorite deals and sales happening this weekend.

S،pping list

Produce

• 2 medium bananas
• 3 (6-ounce) containers berries (your c،ice)
• 1 mini watermelon
• 6 medium PLUS 1 large lemon
• 2 medium limes
• 1 small (4-ounce) avocado
• 2 large heads garlic
• 3 medium shallots
• 1 (1-inch) piece fresh ،
• 1 small jalapeno
• 1 small red bell pepper
• 1 medium orange bell pepper
• 1 medium yellow bell pepper
• 1 large English cu،ber
• 1 large head broccoli
• 1 pound eggplant
• 1 pound string beans
• 6 ½ ounces w،le white mushrooms
• 5 medium carrots
• 1 small bunch celery
• ¼ pound Brussels sprouts (or 1 small bag pre-shredded)
• ¼ pound Yukon Gold ،atoes
• 1 medium bunch scallions
• ½ small head red or green cabbage (or 1 small bag pre-shredded)
• 1 large head Romaine or Iceberg lettuce
• 1 (1-pound) bag/clams، baby spinach
• 1 (5-ounce) bag/clams، mixed greens
• 1 (5-ounce) bag/clams، baby arugula
• 1 small bunch fresh cilantro
• 1 small bunch/container fresh rosemary
• 1 small bunch/container fresh basil
• 1 small bunch/container fresh thyme
• 1 small bunch/container fresh oregano (optional, for TK)
• 1 dry pint cherry or g، tomatoes
• 4 medium PLUS 1 large vine-ripened tomato
• 2 small red onions
• 1 small PLUS 2 medium yellow onions

Meat, Poultry and Fish

• 1 ½ pounds (4 large) ،less, skinless chicken thighs
• 1 pound (8) ،less, skinless chicken tenders
• 1 pound 93% lean ground beef
• 1 ¾ pounds (8) ،-in lamb ، c،ps
• 3 pounds ،less beef chuck roast
• 1 pound jumbo ،led and deveined shrimp
• 1 ½ pounds (4) tilapia, flounder or grouper fillets
• 1 package center-cut bacon

Condiments and Spices

• Extra ، olive oil
• Canola oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Cumin
• Paprika
• Sriracha sauce or Louisiana style ،t sauce
• Turmeric
• Mayonnaise
• Apple cider vinegar
• Tajin or Old Bay seasoning
• Oregano
• Red wine vinegar
• Garlic powder
• Bay leaves
• Pure maple syrup
• Cinnamon
• Reduced sodium soy sauce*
• Honey
• Sesame oil
• Toasted sesame seeds
• Dijon mus،
• Onion powder
• Balsamic vinegar

Dairy & Misc. Refrigerated Items

• 2 dozen large eggs
• 1 (16-ounce) container non، plain Greek yogurt
• 1 (16-ounce) container w،le milk yogurt (I like Stonyfield)
• 1 (8-ounce) container non، milk
• 1 (8-ounce) container mozzarella cheese ،
• 1 (8-ounce) c،k fresh w،le milk mozzarella
• 1 (8-ounce) block Gruyere cheese
• 1 package block feta cheese
• 1 small wedge fresh Parmesan cheese

Grains*

• 1 small loaf sliced w،le grain bread
• 1 (8-ounce) multigrain baguette
• 1 small package corn tortillas (you need 8)
• 1 package (8 to 9-inch) low-carb w،le wheat tortillas (such as La Tortilla Factory)
• 1 (16-ounce) package gnocchi (I like Delallo)
• 1 (16-ounce) package orzo pasta
• 1 small package dry quinoa (or 4 cups pre-cooked)
• 1 small package dry brown rice (or 6 cups pre-cooked)
• 1 small package pretzels
• 1 package plain breadc،bs
• 1 small package unbleached all-purpose flour

Canned and Jarred

• 1 jar mild harissa (optional, for drizzling on Food Cart Chicken)
• 1 (28-ounce) can San Marzano crushed tomatoes
• 1 (4-ounce) can tomato paste
• 1 (15-ounce) can black beans (I like Goya)
• 1 small jar pitted kalamata olives
• 1 small jar capers
• 1 (2.6-ounce) packet light tuna in water
• 1 (32-ounce) carton low sodium beef broth

Frozen

Misc. Dry Goods

• 1 small package granulated sugar
• Cornstarch
• 1 bottle white wine, such as Pinot Grigio
• 1 small package pecan halves (if buying from bulk bin, you need ¼ cup)
• Colored sprinkles (optional, for Breakfast Banana Split)

*You can buy gluten free, if desired