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 20-26)
Looking for a simple way to beat the heat? These lettuce-free salads are the perfect solution! Because they don’t rely on leafy greens, they stay fresh and crisp, making them ideal for picnics, cookouts and pool days.
Cucumber Melon Salad, White Bean Salad and this Grilled Chicken with Mango Black Bean Salad all have minimal (or no) cooking, easy cleanup and are packed with fresh, flavorful ingredients. Whether you’re looking for a quick lunch, a light dinner, or a dish to share with friends and family, these are sure to become summer 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 (7/20)
B: Feta Eggs with Zucchini
L: Chicken Egg Roll Bowl
D: Spicy Gochujang Tofu Bowls (recipe x 2)
Total Calories: 1,199*
TUESDAY (7/21)
B: Feta Eggs with Zucchini
L: Chicken Egg Roll Bowl
D: One Pot Cheesy Turkey Taco Chili Mac and Best Guacamole
Total Calories: 1,160*
WEDNESDAY (7/22)
B: Avocado Toast with Egg**
L: Chicken Egg Roll Bowl
D: LEFTOVER One Pot Cheesy Turkey Taco Chili Mac and Best Guacamole
Total Calories: 1,105*
THURSDAY (7/23)
B: Air Fryer Breakfast Banana Split
L: Tuna Egg Salad with 12 small whole grain crackers
D: Grilled Sausage and Peppers with Red Potato Salad
Total Calories: 1,262*
FRIDAY (7/24)
B: Air Fryer Breakfast Banana Split
L: Tuna Egg Salad with 12 small whole grain crackers
D: Smashed Salmon Broccoli Rice Bowl
Total Calories: 1,191*
SATURDAY (7/25)
B: Protein PB & J Smoothie Bowl (recipe x 4) topped with 1 tablespoon melted peanut butter
L: Zesty Lime Shrimp and Avocado Salad with 12 tortilla chips
D: DINNER OUT
Total Calories: 699*
SUNDAY (7/26)
B: Tex Mex Migas
L: Tomato, Mozzarella and Roasted Pepper on Whole Wheat Bread (recipe x 4)
D: Feta-Brined Chicken Bowls with Salad Shirazi
Total Calories: 1,094*
*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 with a hard-boiled egg and make 4 extra eggs for lunch Thursday and Friday.
*Google doc
Shopping list
Produce
- 2 medium bananas
- 4 medium limes
- 2 medium PLUS 1 large lemon
- 5 medium (6-ounce) Hass avocados
- 1 large head garlic
- 1 (2-inch) piece fresh ginger
- 2 medium jalapeno (PLUS optional 1 medium for Guacamole)
- 2 medium red bell peppers
- 1 medium yellow bell pepper
- 1 medium green bell pepper
- 4 mini (Persian) cucumbers (can sub 1 large English, if desired)
- 1 large zucchini
- 2 heads baby bok choy
- 1 pound broccoli florets (or 1 [12-ounce] bag pre-cut)
- 1 ½ pounds baby red potatoes
- 2 medium packages tri-color coleslaw or broccoli slaw
- 1 large bunch scallions (you need about 12)
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh mint
- 1 small bunch/container fresh basil
- 4 medium vine-ripened tomatoes
- 2 large Roma tomatoes
- 2 medium red onions
- 3 medium yellow onions
Meat, Poultry and Fish
- 1 pound 93% lean ground chicken
- 1 1/3 pound 93% lean ground turkey
- 1 pound thin sliced chicken breast cutlets
- 14 ounces Italian chicken sausage, mild or hot
- 1 pound jumbo peeled and cooked shrimp
- 1 ¼ pounds (4) skinless 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)
- Crushed red pepper flakes
- Pure maple syrup
- Cinnamon
- Reduced sodium soy sauce*
- Mirin or dry sherry
- Sesame oil
- Regular or light mayonnaise
- Balsamic vinegar
- Gochujang
- Unseasoned rice vinegar
- Honey
- Garlic powder
- Onion powder
- Cumin
- Chili powder
- Paprika
- Oregano
- Dijon mustard
- Sriracha sauce
- Red wine vinegar
- Black and white sesame seeds
- Turmeric
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 package feta in brine
- 1 (16-ounce) container nonfat plain Greek yogurt (I like Fage)
- 2 (14-ounce) packages extra-firm tofu
- 1 (8-ounce) carton unsweetened almond or oat milk (or milk of your choice)
- 1 (4-ounce) chunk fresh mozzarella
- 1 small package queso fresco (can sub feta in Tex Mex Migas, if desired)
- 1 (8-ounce) bag shredded reduced fat sharp cheddar cheese
Grains*
- 1 package small pasta shells, whole wheat or white (I like Delallo)
- 1 (8-ounce) PLUS 1 (13-ounce) loaf Italian bread (can sub sliced bread for the 13-ounce loaf, for Tomato Mozzarella sandwich, if desired)
- 1 small loaf sliced sourdough or whole grain bread
- 1 small package dry Jasmine or Basmati rice (or 7 cups pre-cooked)
- 1 small package dry brown rice (or 2 cups pre-cooked)
- 1 small box whole grain or seeded crackers (such as Mary’s Gone Crackers)
- 1 small package corn tortillas
- 1 medium bag tortilla chips
Canned and Jarred
- 2 (2.6-ounce) packets light tuna in water
- 1 small jar roasted red peppers
- 1 small jar salsa
- 1 (10-ounce) can RoTel tomatoes with green chilies
- 1 (8-ounce) can tomato sauce
- 1 (16-ounce) can fat-free refried beans
- 1 (14.5-ounce) can pink or red beans
- 1 (15-ounce) can reduced sodium chicken broth
- 1 small jar peanut butter
Frozen
- 1 large bag blueberries
- 1 large bag strawberries
Misc. Dry Goods
- 1 small package pecan halves (if buying from bulk bin, you need ¼ cup)
- 1 small package vanilla protein powder
- Colored sprinkles (optional, for Breakfast Banana Split)
*You can buy gluten free, if desired
