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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 21-27)
Summer is the perfect time to take advantage of nature’s colorful, flavorful harvest. Local markets and backyard gardens are overflowing with in-season produce that’s not only delicious but packed with nutrients. Right now tomatoes are juicy, vibrant, and bursting with flavor- this Summer Tomato Salad is perfect- simple and delicious! Overflowing with zucchini? Whether grilled, spiralized, or baked into breads, zucchini is one of summer’s most versatile veggies and one of my favorites!
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:
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 (7/21)
B: English Muffin Breakfast Sandwich with 1 cup cantaloupe
L: Taco Salad
D: Pasta with Creamy Zucchini Sauce and Lemony Hearts of Palm Salad with Avocado
Total Calories: 1,143*
TUESDAY (7/22)
B: English Muffin Breakfast Sandwich with 1 cup cantaloupe
L: Taco Salad
D: Shrimp Scampi Tacos with Caesar Salad Slaw with Roasted Cauliflower Rice with Garlic and Oil
Total Calories: 1,039*
WEDNESDAY (7/23)
B: Protein PB & J Smoothie Bowl drizzled with 1 tablespoon peanut butter
L: Taco Salad
D: Grilled Jerk Chicken with Mango Avocado Salsa with ¾ cup brown rice** and Perfectly Grilled Zucchini
Total Calories: 1,214*
THURSDAY (4/24)
B: Protein PB & J Smoothie Bowl drizzled with 1 tablespoon peanut butter
L: Taco Salad
D: House Special Fried Rice
Total Calories: 1,107*
FRIDAY (7/25)
B: Air Fryer Breakfast Banana Split
L: Hearts of Palm Peanut Noodle Stir Fry
D: Blackened Fish with Key Lime Tartar Sauce with Quick Cabbage Slaw
Total Calories: 1,162*
SATURDAY (7/26)
B: Lemon Blueberry Buttermilk Sheet Pan Pancakes with 1 tablespoon maple syrup and ½ a banana (sliced)
L: Tuna Melt (recipe x 2) with ½ red bell pepper (sliced)
D: DINNER OUT
Total Calories: 566*
SUNDAY (7/27)
B: LEFTOVER Lemon Blueberry Buttermilk Sheet Pan Pancakes with 1 tablespoon maple syrup and ½ a banana (sliced)
L: Chicken Avocado Salad over 2 cups mixed greens
D: Grilled Chimichurri Steak with Red Potato Salad and Air Fryer Green Beans
Total Calories: 1,117*
*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 6 cups rice for dinner Thursday and Friday.
Print Shopping List
Shopping list
Produce
- 1 small cantaloupe
- 5 medium bananas
- 1 dry pint blueberries
- 5 medium lemons
- 4 medium limes
- 1 medium Key lime (can sub a regular lime if you can’t find Key)
- 1 large mango
- 3 medium (6-ounce) Hass avocados
- 1 small container guacamole (or ingredients to make your own. Optional, for Taco Salad)
- 2 large heads garlic
- 1 (3-inch) piece fresh ginger
- 1 medium jalapeno
- 3 medium red bell peppers
- 1 medium green bell pepper
- 1 pound green beans
- 1 small bunch celery
- 1 large carrot
- 2 ½ pounds zucchini (about 5 medium)
- 1 ½ pounds baby red potatoes
- 1 pound riced cauliflower
- 2 small bunches scallions
- 1 small bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 1 small bunch/container fresh basil
- 1 small bunch/container fresh dill
- 1 (5-ounce) clamshell/bag baby spinach
- 1 (5-ounce) clamshell/bag baby arugula
- 1 (5-ounce) clamshell mixed baby greens
- 2 medium heads Romaine lettuce
- ½ small head white cabbage
- 2 medium PLUS 3 large vine-ripened tomatoes
- 1 medium heirloom tomato
- 1 small container Pico de Gallo (or ingredients to make your own)
- 1 small PLUS 1 medium red onion
- 1 small PLUS 1 medium yellow onions
Meat, Poultry and Fish
- 1 package turkey bacon (I love Applegate)
- 1 rotisserie chicken
- 1 ½ pounds boneless, skinless chicken thighs
- 1 (6-ounce) boneless, skinless chicken breast
- 1 pound 93% lean ground turkey, beef or chicken (your choice)
- 1 (6-ounce) sirloin steak
- 1 ½ pounds flank steak
- 1 ½ pounds peeled and deveined jumbo shrimp
- 1 ½ pounds (4) skinless white fish fillets (such as mahi mahi, grouper, red snapper or tilapia)
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)
- Pure maple syrup
- Ground cinnamon
- Vanilla extract
- Garlic powder
- Cumin
- Chili powder
- Paprika
- Oregano
- Toasted sesame oil
- Regular or reduced sodium soy sauce*
- Sesame seeds
- Sriracha sauce
- Light mayonnaise
- Red wine vinegar
- Crushed red pepper flakes
- Dijon mustard
- Jerk seasoning (I use Walkerswood Mild)
- Parsley
- Basil
- Rice vinegar
- Cayenne
- Thyme
- Apple cider vinegar
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 package sliced reduced fat cheddar or American cheese
- 1 (8-ounce) package shredded cheddar cheese
- 1 medium wedge fresh Parmesan cheese
- 1 small container light sour cream
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 pint low fat buttermilk
- 1 (8-ounce) container unsweetened almond milk, oat milk or milk of your choice
- 1 small box unsalted butter
Grains*
- 1 package light whole wheat English muffins
- 1 small package unbleached all-purpose flour
- 1 small package white whole wheat flour
- 1 small loaf sliced whole wheat bread
- 1 small package corn tortillas (you need 8)
- 1 medium package dry brown rice (or 9 cups pre-cooked)
- 1 package short pasta such as cavatappi, fusilli or rigatoni
- 1 package seasoned breadcrumbs
Canned and Jarred
- 1 small jar dill pickles
- 1 small jar mild salsa
- 1 (14-ounce) can hearts of palm
- 1 small can/jar anchovies
- 2 (4.5-ounce) cans tuna in water
- 1 (8-ounce) can tomato sauce
- 1 (14-ounce) can chicken or vegetable broth
- 1 small jar peanut or almond butter
Frozen
- 1 small bag blueberries
- 1 small bag strawberries
- 1 small bag riced cauliflower
Misc. Dry Goods
- 1 small container vanilla protein powder
- 1 small package pecan halves (if buying from bulk bin, you need 2 tablespoons)
- 1 small package granulated sugar
- 1 small package brown sugar
- 1 (12-ounce) package Palmini (hearts of palm) linguini
- Baking soda
- Baking powder
- Colored sprinkles (optional, for topping Breakfast Banana Split)
*You can buy gluten free, if desired
Print Shopping List
