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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 7-13)
As we say good bye to a weekend full of fireworks and festivities, summer kicks into high gear! On those nights when turning on the stove feels like too much, why not let a hearty salad do the heavy lifting? I’ve rounded up a few of my favorites that are not only satisfying enough for dinner, but some are also perfect for meal prep to make your week a little easier! Think bold flavors and fresh ingredients with these: BBQ Chicken Salad, Taco Salad and this refreshing Tuna Poke Salad recipes!
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 (7/7)
B: Mushroom Spinach Scrambled Eggs with 1 slice whole grain toast
L: Cranberry Chicken Salad on Apple Slices (recipe x 2)
D: Cottage Cheese Cacio e Pepe with ¼ Golden Beet Salad
Total Calories: 1,349*
TUESDAY (7/8)
B: Green Smoothie
L: Cranberry Chicken Salad on Apple Slices
D: Grilled Shrimp Tacos with Peach Salsa and Mexican Street Corn
Total Calories: 1,125*
WEDNESDAY (7/9)
B: Mushroom Spinach Scrambled Eggs with 1 slice whole grain toast
L: Cranberry Chicken Salad on Apple Slices
D: Ground Beef and Broccoli Stir Fry with ¾ cup brown rice
Total Calories: 1,311*
THURSDAY (7/10)
B: Green Smoothie
L: Cranberry Chicken Salad on Apple Slices
D: Juicy Turkey Burgers with Zucchini on a whole wheat bun with 1 leaf lettuce and 2 slices tomato and Air Fryer Sweet Potato Fries (recipe x 2)
Total Calories: 1,212*
FRIDAY (7/11)
B: Mushroom Spinach Scrambled Eggs with 1 slice whole grain toast
L: LEFTOVER Juicy Turkey Burgers with Zucchini on a whole wheat bun with 1 leaf lettuce and 2 slices tomato
D: Grilled Salmon Bruschetta with Avocado and Houston’s Couscous Salad
Total Calories: 1,234*
SATURDAY (7/12)
B: Spinach Ricotta Quiche with Arugula Salad
L: Turkey Club (recipe x 4) with 8 baby carrots
D: DINNER OUT
Total Calories: 700*
SUNDAY (7/13)
B: LEFTOVER Spinach Ricotta Quiche with 1 cup mixed berries
L: Rainbow Quinoa Salad with Lemon Dressing
D: Grilled Chicken Sandwich with Creamy Cucumber Salad
Total Calories: 1,163*
*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.
Print Shopping List
Shopping list
Produce
- 4 medium apples (any sweet variety)
- 1 (12-ounce) container fresh strawberries
- 2 (6-ounce) containers fresh berries (your choice)
- 2 small bananas
- 1 large peach
- 4 medium PLUS 1 large lemon
- 4 medium limes
- 2 small (5-ounce) Hass avocados
- 1 medium head garlic
- 1 (1-inch) piece fresh ginger
- 1 medium yellow bell pepper
- 2 medium cucumbers
- 2 mini (Persian) cucumbers (can sub 1 small English, if desired)
- 1 medium zucchini
- ¾ pound sliced mushrooms
- 1 small bunch celery
- 1 small bag baby carrots
- 3 small carrots (or 1 small bag pre-shredded)
- ¼ pound Brussels sprouts (or 1 small bag pre-shredded)
- 4 medium OR 3 large golden beets
- 1 small bunch radishes
- 4 medium sweet potatoes
- 1 large head broccoli florets
- 2 ½ ounces (1 cup) snap peas
- 4 medium ears of corn
- ½ small head purple cabbage (or 1 small bag pre-shredded)
- ½ small head green cabbage (or 1 small bag pre-shredded)
- 1 small head Iceberg lettuce
- 1 (1-pound) clamshell/bag baby spinach
- 1 (1-pound) clamshell/bag baby arugula
- 1 small bunch scallions
- 1 small bunch/container fresh basil
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh mint
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 (1-pound) container cherry or grape tomatoes
- 4 medium PLUS 2 large vine-ripened tomatoes
- 1 medium red onion
- 1 small PLUS 1 medium yellow onion
Meat, Poultry and Fish
- 1 rotisserie chicken
- 1 ½ pounds (4) boneless, skinless chicken breasts
- 1 pound 93% lean ground turkey
- 1 pound 93% lean ground beef
- 1 package center-cut bacon
- ¾ pound sliced deli turkey (I like Boar’s Head)
- 1 ½ pounds jumbo peeled and deveined shrimp
- 1 ½ pounds (4) wild salmon fillets
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)
- Regular or light mayonnaise
- Dijon mustard
- Rice vinegar
- Tajin
- Chili powder
- Cayenne pepper
- Reduced sodium soy sauce*
- Sesame oil
- Toasted sesame seeds
- Honey
- Balsamic vinegar
- Garlic powder
- Paprika
- Sriracha sauce
- Red wine vinegar
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 (9-inch) deep dish pie crust
- 1 (15-ounce) container part-skim ricotta cheese
- 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
- 1 (6-ounce) container whole milk plain Greek yogurt
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (8-ounce) container skim milk
- 1 pint unsweetened vanilla almond milk (or milk of your choice)
- 1 small package cotija cheese
- 1 small package goat cheese
- 1 medium wedge fresh Parmesan cheese
- 1 small wedge fresh Pecorino Romano cheese (can sub an extra 2 tablespoons Parmesan in Cacio de Pepe, if desired)
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
Grains*
- 1 loaf sliced whole grain bread (I like Dave’s Killer Bread)
- 1 small package corn tortillas (you need 8)
- 1 large package whole wheat hamburger buns or rolls (you need 9)
- 1 small package dry quinoa (or 4 cups pre-cooked)
- 1 small package dry brown rice (or 3 cups pre-cooked)
- 1 package protein spaghetti (such as Barilla Protein+)
- 1 small package dry whole wheat couscous
- 1 package seasoned whole wheat breadcrumbs
Canned and Jarred
- 1 small jar peanut butter or powdered peanut butter
- 1 (32-ounce) carton reduced sodium chicken broth
- 1 large jar dill pickle chips
Misc. Dry Goods
- 1 small package unflavored protein powder (optional, for Green Smoothie)
- Cornstarch
- 1 small package dried cranberries (if buying from bulk bin, you need 2 tablespoons)
- 1 small package raisins (if buying from bulk bin, you need ½ cup)
- 1 small package shelled pistachios (if buying from bulk bin, you need ¼ cup)
- 1 small package sliced almonds (if buying from bulk bin, you need 1/3 cup)
Non-Food Items
*You can buy gluten free, if desired
Print Shopping List
