posted July 8, 2022 by Gina
A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and links to WW recipe builder to get your personal points.
7 Day Healthy Meal Plan
As the crazy days of summer kick in, eating healthy on the go can be a challenge! Try some of my healthy snacks like Zucchini Pizza Bites, Air Fryer Chick Peas, or Chia Seed Pudding for a healthier alternative to chips.
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
I’m also excited to share the Skinnytaste Ultimate Meal Planner is now available! 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 meal planner here:
A note about WW Personal Points:
I no longer provide points since they vary on the new Weight Watchers plans but I do provide links to WW Personal points recipe builder for all recipes. Look for the orange button in the recipe card says my WW personal points. Click on that and it takes you to the Weight Watchers website where you can see the WW 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 (7/11)
B: Loaded Baked Omelet Muffins with a banana
L: Cilantro Chicken Salad on 1 thin slice whole grain bread with 8 baby carrots
D: Houston’s Veggie Burger with Watermelon, Arugula and Feta Salad
Total Calories: 989*
TUESDAY (7/12)
B: LEFTOVER Loaded Baked Omelet Muffins with a banana
L: LEFTOVER Cilantro Chicken Salad on 1 thin slice whole grain bread with 8 baby carrots
D: Grilled Steak Fajitas with 1 ounce avocado and 2 tablespoons reduced fat cheddar cheese
Total Calories: 1,087*
WEDNESDAY (7/13)
B: LEFTOVER Loaded Baked Omelet Muffins with a banana
L: LEFTOVER Grilled Steak Fajitas
D: Bacon-Wrapped Air Fryer Chicken Breast with Peach Arugula Salad
Total Calories: 1,184*
THURSDAY (7/14)
B: Berry Cottage Cheese Breakfast Bowl
L: LEFTOVER Grilled Steak Fajitas
D: One-Pot Spaghetti and Meat Sauce and a green salad**
Total Calories: 1,185*
FRIDAY (7/15)
B: Berry Cottage Cheese Breakfast Bowl
L: LEFTOVER One-Pot Spaghetti and Meat Sauce
D: Healthy Cod Fish Tacos with Black Bean, Avocado, Cucumber and Tomato Salad
Total Calories: 1,078*
SATURDAY (7/16)
B: Breakfast BLT (recipe x 4)
L: Grilled Pizza #
D: DINNER OUT
Total Calories: 530*
SUNDAY (7/17)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (recipe x 2)
L: Pizza Sausage Rolls with 8 baby carrots
D: Filipino Adobo Chicken with ¾ cup white rice and Roasted Broccoli with Smashed Garlic
Total Calories: 1,045*
*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.
**Green salad includes 12 cups mixed greens, 4 scallions and 1 cup each: tomatoes, cucumbers, carrots and
chickpeas with ½ cup light vinaigrette. Set aside ½ the salad, with dressing on the side, for dinner Tuesday.
# Double dough recipe for Sunday lunch.
Shopping List
Produce
- 2 small PLUS 3 medium bananas
- 1 medium lemon
- 7 medium limes
- 1 small watermelon
- 3 medium peaches
- 1 (6-ounce) container fresh blackberries
- 1 (6-ounce) container fresh raspberries
- 1 (6-ounce) container fresh blueberries
- 1 (12-ounce) container fresh strawberries
- 1 large English cucumber
- 4 medium bell peppers (1 yellow and 3 any color)
- 1 medium jalapeno (optional, for Adobo Chicken)
- 1 small PLUS 1 medium head garlic
- 3 medium (6-ounce) Hass avocados
- 1 small bunch scallions
- 1 ½ pound broccoli florets
- 1 large bag baby carrots
- 1 medium bunch fresh cilantro
- 1 small bunch/container fresh basil
- 1 (1-pound) bag/clamshell baby arugula
- 1 (5-ounce) bag/clamshell mixed greens
- ½ small head white cabbage
- ½ small head red cabbage
- 1 small head Iceberg lettuce
- 1 large beef steak tomato
- 4 medium vine-ripened tomatoes
- 1 small red onion
- 4 medium yellow onions
Meat, Poultry and Fish
- 2 packages center-cut bacon
- 1 ½ pounds flank steak
- 1 pound 90% ground beef
- 2 Italian chicken sausage links (3 ounces total)
- 8 chicken drumsticks
- 2 ½ pounds (5) boneless, skinless chicken breasts
- 1 pound (4 pieces) firm white fish such as cod, snapper or mahi mahi
Grains*
- 1 loaf thinly sliced whole grain bread (I like Dave’s Killer Bread)
- 1 package whole wheat 100 calorie hamburger buns
- 1 package old fashioned oats
- 1 large package (6-inch) corn tortillas
- 1 package spaghetti
- 1 small package dry brown rice (or 1 ¼ cup pre-cooked)
- 1 small package white rice (or 3 cups pre-cooked. Can sub brown rice with Adobo Chicken, if desired)
- 1 small package unbleached all-purpose or whole white wheat flour
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
- Fresh peppercorns
- Light mayonnaise
- Garlic powder
- Cumin
- Chili powder
- Smoked paprika
- BBQ sauce
- Molasses
- Balsamic vinegar
- Maple syrup
- Ground cinnamon
- Ground ginger
- Chili lime seasoning, such as Tajin
- Light vinaigrette (or use ingredients in list to make your own)
- Sesame seeds (optional, for topping on Pizza Sausage Rolls)
- Reduced sodium soy sauce*
- Apple cider vinegar
- Bay leaves
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 (32-ounce) container nonfat plain Greek yogurt
- 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
- 1 (8-ounce) bag shredded reduced fat cheddar cheese
- 1 (8-ounce) package sliced provolone or mozzarella cheese
- 1 (4-ounce) chunk fresh mozzarella cheese
- 1 small container feta cheese
- 1 small wedge fresh Parmesan cheese (optional, for serving with Spaghetti)
- 1 pint almond milk
Canned and Jarred
- 1 small jar/can pizza sauce
- 1 (28-ounce) can crushed tomatoes (I like Tutturosso)
- 2 (15-ounce) cans black beans
- 1 (15-ounce) can chickpeas
- 1 small can beets
- 1 (8-ounce) container low sodium chicken broth
- 1 small jar peanut or almond butter
Frozen
- 1 small package chopped spinach (can sub fresh in Omelet Muffins, if desired)
- 1 small package strawberries
Misc. Dry Goods
- 1 small package walnuts (if buying from bulk bin, you need 3 tablespoons)
- 1 small package slivered almonds
- 1 small package chia or flax seeds (optional, for Smoothie Bowls)
- Baking powder
*You can buy gluten free, if desired