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 22-28)
Summer grilling can go beyond just a burger or steak! Try making this Grilled Eggplant with Feta or Grilled Zucchini for a quick and easy way to use up your garden veggies. Want a sweet treat? Grilled Pineapple and Grilled Peaches with Honey and Yogurt are sure to hit the spot!
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!
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!
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!)
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 (7/22)
B: English Muffin Breakfast Sandwich (recipe x 2) and a plum
L: Tuna Poke Salad
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Total Calories: 1,234*
TUESDAY (7/23)
B: English Muffin Breakfast Sandwich and a plum
L: Tuna Poke Salad
D: Slow Cooker Pulled Pork in 2 corn tortillas with Quick Cabbage Slaw (recipe x 2) and 1 cup Black Bean, Avocado, Cucumber and Tomato Salad
Total Calories: 1,270*
WEDNESDAY (7/24)
B: English Muffin Breakfast Sandwich and a plum
L: BBQ Chicken Salad and ¼ cup raw almonds
D: LEFTOVER Slow Cooker Pulled Pork on a whole wheat bun with Quick Cabbage Slaw and Lemony Hearts of Palm Salad with Avocado
Total Calories: 1,239*
THURSDAY (7/25)
B: English Muffin Breakfast Sandwich and a plum
L: BBQ Chicken Salad and ¼ cup raw almonds
D: Grilled Balsamic Steak with Tomatoes and Arugula and Grilled Vegetable Orzo Pasta Salad
Total Calories: 1,155*
FRIDAY (7/26)
B: Greek Yogurt with Berries, Nuts and Honey
L: LEFTOVER Grilled Balsamic Steak with Tomatoes and Arugula and Grilled Vegetable Orzo Pasta Salad
D: Grilled Mediterranean Cedar Plank Salmon with Grilled Eggplant with Feta and Homemade Rice Pilaf
Total Calories: 1,176*
SATURDAY (7/27)
B: Blueberry Zucchini Bread and ¾ cup low fat cottage cheese with ½ a sliced peach
L: Spicy California Shrimp Stack with 1 cup steamed (in pod) edamame
D: DINNER OUT
Total Calories: 606*
SUNDAY (7/28)
B: LEFTOVER Blueberry Zucchini Bread and ¾ cup nonfat plain Greek yogurt with ½ cup mixed berries
L: Grilled Peach and Watermelon Burrata Salad
D: Korean Chicken with Instant Pot Rice and Asian Slaw with Mango
Total Calories: 1,060*
*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.
Shopping list
Produce
- 4 medium plums
- 6 medium peaches
- 1 under ripe mango
- 1 dry pint blueberries
- 2 (6-ounce) packages berries (your choice)
- 1 medium mini watermelon
- 2 medium PLUS 1 large lemon
- 3 medium limes
- 1 small (5-ounce) PLUS 4 medium (6-ounce) Hass avocados
- 2 medium English cucumbers
- 1 small PLUS 2 large zucchini
- 2 medium red bell pepper
- 1 medium yellow bell pepper
- 1 medium ear of corn (in husk)
- 1 large eggplant
- 1 small head garlic
- 1 (2-inch) piece fresh ginger
- 1 medium carrot (or 1 small bag pre-shredded)
- 1 medium bunch scallions
- 1 small bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 1 small bunch/container fresh basil
- 1 small bunch/container fresh oregano
- 1 small bunch/container fresh chives (can sub 1 teaspoon scallion greens in Shrimp Stack, if desired)
- 1 small package watercress
- 1 (1-pound) clamshell/bag baby arugula
- 1 (5-ounce) clamshell/bag mixed greens
- 1 medium head white cabbage
- 1 small head Romaine lettuce
- 2 dry pints cherry or grape tomatoes
- 2 small PLUS 2 medium vine-ripened tomato
- 1 medium heirloom tomato
- 2 small red onion
- 1 small yellow onion
Meat, Poultry and Fish
- 1 package turkey bacon (I love Applegate)
- 1 (2 ½-pound) boneless center-cut pork loin roast
- 1 ½ pounds flank steak
- 1 ½ pounds (3) boneless, skinless chicken breast
- ½ pound sushi grade tuna
- ½ pound peeled, tail-off cooked shrimp
- 1 ¼ pounds wild salmon filet
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)
- Reduced sodium soy sauce*
- Sesame oil
- Sriracha sauce
- Wasabi paste
- Rice wine vinegar
- Red wine vinegar
- Apple cider vinegar
- Balsamic vinegar
- Balsamic glaze (I like Delallo)
- Hickory liquid smoke
- Furikake
- Black and white sesame seeds
- Reduced sodium Montreal chicken seasoning
- Honey
- Cayenne pepper
- Crushed red pepper flakes (optional, for Shrimp Stack)
- Mayonnaise
- Oregano
- Paprika
- Cinnamon
- Vanilla extract
- Garlic powder
- Onion powder
- Chili powder
Dairy & Misc. Refrigerated Items
- ½ dozen large eggs
- 1 package sliced cheddar or American cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (16-ounce) container PLUS 1 (32-ounce) container low fat cottage cheese (I like Good Culture)
- 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 medium wedge Parmesan cheese
- 1 small package feta cheese
- 1 small box butter
- 1 pound (4 balls) burrata cheese
- 1 container light ranch dressing (or ingredients to make your own)
Grains*
- 1 package light whole wheat English muffins
- 1 small package corn tortillas (you need 8)
- 1 package whole wheat hamburger buns
- 1 package orzo pasta
- 1 package angel hair spaghetti
- 1 package lasagna noodles (not no boil)
- 1 small package dry long grain white rice
- 1 package 10-minute brown rice (such as Uncle Ben’s)
- 1 small package unbleached all-purpose flour
- 1 small package white whole wheat flour
Canned and Jarred
- 1 jar marinara (or ingredients to make your own)
- 1 small jar pesto (or ingredients to make your own)
- 1 (15-ounce) can tomato sauce
- 1 (4-ounce) can tomato paste
- 1 (15.5-ounce) can black beans
- 1 medium jar unsweetened apple sauce
- 1 (32-ounce) carton chicken broth
- 1 small jar Kalamata olives
- 1 (14-ounce) can/jar hearts of palm
- 1 small jar unsulfured molasses
Frozen
- 1 large bag (in pod) edamame
- 1 small bag shelled edamame
Misc. Dry Goods
- 1 small package raw almonds (if buying from bulk bin, you need ½ cup)
- 1 small package walnuts (if buying from bulk bin, you need 1 tablespoon)
- 1 small package light brown sugar
- Baking soda
- Baking powder
- 1 untreated cedar plank
*You can buy gluten free, if desired