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 15-21)
Looking for a refreshing way to end your day? Try one of these cool desserts that are sure to please any palate! This Watermelon Cucumber Granita or my Citrus Basil Mojito Pops (with or without the rum!) are sure to help you chill and relax at the end of a hot summer day!
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!)
My 5 Favorite Sales Happening Right Now
Check out my 5 favorite deals and sales happening this weekend.
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 (7/15)
B: Whipped Cottage Cheese Bowls (½ recipe)
L: Summer Corn Tomato and Avocado Salad with Buttermilk Dressing* with The Best Grilled Chicken Breast
D: White Bean Scampi with Linguine
Total Calories: 1,385**
TUESDAY (7/16)
B: Whipped Cottage Cheese Bowls (½ recipe)
L: Summer Corn Tomato and Avocado Salad with Buttermilk Dressing with The Best Grilled Chicken Breast
D: Turkey Stuffed Peppers and Best Guacamole (½ recipe) with 12 tortilla chips
Total Calories: 1,267**
WEDNESDAY (7/17)
B: Feta Eggs with Zucchini with 1 thin slice whole grain toast
L: Summer Corn Tomato and Avocado Salad with Buttermilk Dressing with The Best Grilled Chicken Breast
D: Mediterranean Boneless Pork Chops with Summer Veggies with Lemon Asparagus Couscous Salad with Tomatoes
Total Calories: 1,240**
THURSDAY (7/18)
B: Feta Eggs with Zucchini with 1 thin slice whole grain toast
L: Summer Corn Tomato and Avocado Salad with Buttermilk Dressing with The Best Grilled Chicken Breast
D: Grilled Flank Steak with Black Bean and Corn Salsa with Instant Pot Cilantro Lime Rice
Total Calories: 1,284**
FRIDAY (7/19)
B: Blueberry Banana PB Smoothie
L: LEFTOVER Grilled Flank Steak with Black Bean and Corn Salsa with 2 ounces avocado over 2 cups mixed greens
D: Air Fryer Cajun Shrimp Dinner with ¾ cup brown rice
Total Calories: 1,070**
SATURDAY (7/20)
B: Spinach Ricotta Quiche over 1 ½ cups mixed greens with a squeeze of lemon and drizzle of olive oil
L: Turkey Club (recipe x 4) with a peach
D: DINNER OUT
Total Calories: 676**
SUNDAY (7/21)
B: LEFTOVER Spinach Ricotta Quiche with 1 cup mixed berries
L: Italian Sub Broccoli Salad
D: BBQ Chicken with Brown Sugar Baked Beans and Rainbow Potato Salad
Total Calories: 1,256**
*Keep dressing and avocado on the side and serve with the salad on the day you eat it.
**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.
*Google doc
Shopping list
Produce
- 4 medium peaches
- 1 medium banana
- 1 (1-pound) container strawberries
- 1 dry pint blueberries
- 1 (6-ounce) container raspberries
- 1 (6-ounce) container blackberries
- 4 medium PLUS 1 large lemon
- 4 medium limes
- 2 medium ears of corn
- 1 pound broccoli florets
- 4 large red bell peppers
- 1 small (5-ounce) PLUS 2 medium (6-ounce) Hass avocados
- 1 large head garlic
- 1 small shallot
- 1 ¼ pounds (3 or 4) zucchini
- 1 pound (2) yellow squash
- ¾ pound thin asparagus
- 1 ½ pounds multi-color baby potatoes
- 1 small bunch celery
- 1 small bunch scallions
- 1 medium head Romaine lettuce
- 1 small head Iceberg lettuce
- 1 (1-pound) bag/clamshell baby spinach
- 1 (1-pound) bag/clamshell mixed greens
- 1 large bunch fresh Italian parsley
- 1 medium bunch fresh cilantro
- 1 small bunch/container fresh basil
- 1 small bunch/container fresh dill
- 1 dry pint PLUS 2 pounds grape or cherry tomatoes
- 2 medium PLUS 2 large vine-ripened tomatoes
- 1 small PLUS 1 medium red onions
- 1 medium yellow onions
Meat, Poultry and Fish
- 2 pounds (8) thin sliced chicken breast cutlets
- 8 chicken drumsticks
- 1 pound 93% lean ground turkey
- 1 ½ pounds flank steak
- 1 pound (8) thin-sliced center cut boneless pork chops
- 1 package sliced genoa salami
- 1 package sliced lean deli ham
- 1 pound sliced deli turkey breast (I like Boar’s Head)
- 1 package center-cut bacon
- 1 package turkey or chicken Andouille sausage or kielbasa
- 1 pound peeled and deveined jumbo shrimp
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)
- Vanilla extract
- Dijon mustard
- White wine vinegar
- Garlic powder
- Dried Italian herbs (can sub oregano in Grilled Chicken Breast, if desired)
- Red wine vinegar
- Crushed red pepper flakes
- Cumin
- Reduced sodium Montreal chicken seasoning
- Oregano
- Cajun or Creole seasoning
- Olive oil mayonnaise or light mayonnaise
- Seasoning salt (such as Lawry’s) or adobo seasoning
- Yellow mustard
- BBQ sauce (or ingredients to make your own)
- Ketchup
- Chili powder
Dairy & Misc. Refrigerated Items
- 1 package pie crust (for 9-inch deep dish pie)
- 1 small block or sliced reduced fat provolone cheese
- 1 (4-ounce) chunk fresh mozzarella
- 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
- 1 dozen large eggs
- 1 pint low fat buttermilk
- 1 small box unsalted butter
- 1 package feta cheese
- 1 medium wedge fresh Parmesan cheese
- 1 (6-ounce) container 2% plain Greek yogurt
- 1 (6-ounce) container nonfat plain Greek yogurt
- 1 (8-ounce) container skim milk
- 1 (8-ounce) container unsweetened almond milk
- 1 (15-ounce) container part-skim ricotta cheese
- 1 (8-ounce) bag shredded reduced fat cheddar cheese
- 1 (8-ounce) bag shredded part skim mozzarella cheese
Grains*
- 1 loaf thin-sliced whole grain bread (such as Dave’s Killer Bread)
- 1 (1-pound) package whole wheat linguine (I love Delallo)
- 1 package whole wheat pearl (Israeli) couscous
- 1 small package dry brown rice (or 4 ½ cups pre-cooked)
- 1 small bag dry long grain white rice
- 1 large bag tortilla chips
Canned and Jarred
- 2 (15-ounce) cans cannellini or navy beans
- 1 (15-ounce) can black beans
- 1 (15.5-ounce) can pinto beans
- 1 (15.5-ounce) can kidney beans
- 1 (15.5-ounce) can Great Northern beans
- 1 (15-ounce) can chickpeas
- 1 (14-ounce) can reduced sodium chicken broth
- 1 (4-ounce) can tomato sauce
- 1 small jar pitted Kalamata olives
- 1 small jar sliced pepperoncini
- 1 small jar dill pickle spears
- 1 small jar powdered peanut butter (such as PB2)
Frozen
- 1 small package blueberries
Misc. Dry Goods
- Monk fruit or sweetener of your choice
- 1 small package slivered almonds (if buying from bulk bin, you need 3 tablespoons)
- 1 bottle dry white wine
- 1 small package dark brown sugar
*You can buy gluten free, if desired
