A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
Free 7 Day Healthy Meal Plan (July 24-30)
Not much says summer like a ripe, juice peach! Peak season for peaches is July and August so make sure to get some and try my Grilled Peaches with Honey and Yogurt, Grilled Peach and Watermelon Burrata Salad, or these simple Peach Pie Cottage Cheese Bowls. They are also great in smoothies or added to your chia cereal!
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!
Ultimate Skinnytaste Meal Planner
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 starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!
Buy the Skinnytaste meal planner here:
A note about WW Points
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 title. The ww button in the recipe card takes you to the Weight Watchers website where you can see the recipe builder used to determine those 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!
About The Meal Plan
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. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.
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!
Meal Plan:
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. The grocery list is comprehensive and includes everything you need to make all meals on the plan.
MONDAY (7/24)
B: English Muffin Breakfast Sandwich
L: Hearts of Palm Peanut Noodle Stir Fry
D: Lighter Eggplant Parmesan with 1 cup whole wheat spaghetti
Total Calories: 1,086*
TUESDAY (7/25)
B: English Muffin Breakfast Sandwich
L: LEFTOVER Lighter Eggplant Parmesan with Raw Spiralized Zucchini Noodles with Tomatoes and Pesto (½ recipe)
D: Mexican Adobo Rubbed Grilled Pork Tenderloin with Fiesta Bean Salad
Total Calories: 1,163*
WEDNESDAY (7/26)
B: Air Fryer Breakfast Banana Split
L: LEFTOVER Lighter Eggplant Parmesan with Raw Spiralized Zucchini Noodles with Tomatoes and Pesto
D: The Best Grilled Chicken Breast and Baked Ratatouille with Cheese
Total Calories: 1,214*
THURSDAY (7/27)
B: Greek Yogurt with Berries, Nuts and Honey
L: Carne Asada Steak Salad
D: Ground Turkey Skillet with Zucchini, Corn, Black Beans and Tomato with ¾ cup brown rice**
Total Calories: 1,070*
FRIDAY (7/28)
B: Greek Yogurt with Berries, Nuts and Honey
L: Carne Asada Steak Salad
D: Pineapple Shrimp Fried Rice
Total Calories: 1,071*
SATURDAY (7/29)
B: Zucchini Bread and ½ cup cottage cheese with ¼ cup blueberries
L: Breakfast BLT Salad (recipe x 2)
D: DINNER OUT
Total Calories: 537*
SUNDAY (7/30)
B: LEFTOVER Zucchini Bread with ½ cup nonfat plain Greek yogurt with 1 teaspoon honey and ¼ cup blueberries
L: Spicy Salmon Sushi Pizza (recipe x 2)
D: BBQ Chicken with Grilled Corn on the Cob and Coleslaw
Total Calories: 1,066*
*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.
**Make an extra 3 cups brown rice for dinner Friday.
Shopping List
Produce
- 1 medium banana
- 2 small pineapples
- 1 dry pint fresh blueberries
- 1 (6-ounce) container fresh berries (your choice)
- 5 medium limes
- 2 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
- 2 small heads garlic
- 1 small shallot
- 1 (2-inch) piece fresh ginger
- 3 medium eggplant
- 1 small yellow squash
- 4 small PLUS 2 large zucchini
- 5 medium ears of corn
- 1 small yellow bell pepper
- 1 small red bell pepper
- 5 small jalapenos (1 is optional, for Carne Asada Salad)
- 2 medium carrots (or 1 small bag pre-shredded)
- ½ small head purple cabbage (or 1 small bag pre-shredded)
- ½ medium head green cabbage (or 1 small bag pre-shredded)
- 1 large head Lacinato kale
- 2 small bunches scallions
- 1 (5-ounce) bag/clamshell baby spinach
- 1 (5-ounce) bag/clamshell mixed greens
- 1 medium bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh thyme
- 1 small bunch/container fresh basil
- 1 dry pint heirloom grape or cherry tomatoes
- 1 dry pint grape or cherry tomatoes
- 1 large vine-ripened tomato
- 1 small red onion
- 1 small yellow onion
Meat, Poultry and Fish
- 1 package turkey bacon (I like Applegate)
- 1 package center-cut bacon (can sub turkey bacon in Breakfast Salad, if desired)
- 1 pound 93% lean ground turkey
- 8 chicken drumsticks
- 2 pounds (8) boneless skinless chicken breast cutlets
- 1 (18-ounce) pork tenderloin
- 1 pound sushi grade salmon
- 1 (10-ounce) boneless strip steak
- 1 ¼ pounds peeled and deveined large shrimp
Grains*
- 1 package light whole wheat English muffins
- 1 package whole wheat spaghetti
- 1 medium package dry brown rice (or 6 cups pre-cooked)
- 1 small package unbleached all-purpose flour
- 1 small package white whole wheat or whole wheat flour
- 1 package (6-inch) white or whole wheat flour tortillas
Condiments and Spices
- Extra virgin 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)
- Toasted sesame oil
- Regular or reduced sodium soy sauce*
- Fish sauce
- Sesame seeds (black and white, if you can find them)
- Sriracha sauce
- Adobo seasoning (or ingredients to make your own [preferred])
- Cumin
- Crushed red pepper flakes
- Pure maple syrup
- Ground cinnamon
- Dried Italian herbs
- Red wine vinegar
- Bay leaves
- Honey
- Vanilla extract
- Regular or light mayonnaise
- Seasoning salt (such as Lawry’s. Can sub adobo seasoning in BBQ Chicken, if desired))
- Yellow mustard
- Dijon mustard
- White wine vinegar
- BBQ sauce (or ingredients to make your own)
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 small container prepared guacamole (or ingredients to make your own)
- 1 small container pico de gallo (or ingredients to make your own)
- 1 small block light Havarti cheese
- 1 small block or bag shredded Monterey Jack cheese
- 1 (16-ounce) bag part-skim mozzarella cheese
- 1 small package sliced cheddar or American cheese
- 1 (15-ounce) container part-skim ricotta (I like Polly-O)
- 1 small wedge fresh Pecorino Romano cheese
- 1 small wedge fresh Parmesan cheese
- 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
- 1 (32-ounce) PLUS 1 (6-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield)
- 1 small box butter
Canned and Jarred
- 1 small jar peanut butter
- 1 (28-ounce) can black beans
- 1 (15-ounce) can chickpeas
- 1 (32-ounce) jar marinara sauce (or ingredients to make your own)
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (28-ounce) can crushed tomatoes
- 1 small jar unsweetened apple sauce
Misc. Dry Goods
- 1 small package brown sugar
- Baking soda
- Baking powder
- 1 (4-ounce) package chopped walnuts
- 1 small package pecan halves (if buying from bulk bin, you need 2 tablespoons)
- Colored sprinkles (optional, for topping Breakfast Banana Split)
- 1 (12-ounce) package Palmini (hearts of palm) linguini
*You can buy gluten free, if desired