By utilizing a weekly meal plan, you can ensure you and your family are maintaining healthy eating habits, exploring new recipes, and ultimately — saving time (and money!) in the grocery store and kitchen each week.
Menu and Grocery Costs This Week:
Monday. Salmon Salad — $6.50 per serving
Tuesday. Harissa Chicken — $2.21 per serving
Wednesday. Green Goddess Bowls — $7.75 per serving
Thursday. Breakfast Tacos — $2.75 per serving
Friday. Cottage Cheese Pizza — $4.75 per serving
Bonus. Watermelon Salad — $1.92 per serving
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Weekly Meal Plan
Please note the grocery costs are only an estimate based on the recipe’s serving size and on ingredient prices of a local grocery store. The generated shopping list above includes items like spices and other pantry staples you most likely have on hand, so we have left them out of the grocery estimate. To keep costs down and streamline groceries, refer to any Meal Plan Suggestions listed in blue above.
Special Meal Plans
Meal Plans
Low-Carb Weekly Meal Plan – 2
One Pot Meals
High Protein Weekly Meal Plan – 1
Special Meal Plans
Budget-Friendly Weekly Meal Plan – 1
Special Meal Plans
One Pan Weekly Meal Plan – 1
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Weekly Meal Plan Frequently Asked Questions
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Click here to sign up to receive our Weekly Meal Plans straight to your inbox each Sunday. You’ll need to create an account to save them to your recipe box.
I Have a Big Family – Can I Adjust How Many People I am Planning For?
Yes! Our Weekly Meal Plans are created with a family of 4 in mind. To adjust this to fit the needs of your family, simply press the “+” or “-” symbols underneath each dish to adjust the servings amounts. Doing this will also automatically update your shopping list. You can also adjust serving amounts in the shopping list. For help with this, click here for tutorials. Still stuck? Reach out to us at hello@wellplated.com.
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Why Should I Meal Plan?
Do you ever catch yourself asking “what should we have for dinner?” multiple times a week? By utilizing our Healthy Meal Plans – ask no more! Meal planning for yourself and a family can be a burdensome task, so let us help! When you follow a weekly meal plan, you can streamline your groceries, use up leftovers in a timely manner, maintain healthy (but delicious!) eating habits, and save time and money each week.
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Get ready to learn about healthy foods and unhealthy foods in this fun and educational video.
We teach Kids the different healthy foods and unhealthy foods and the nutritional facts about these foods that make them healthy or Unhealthy!
Learn the names of fruits, vegetables, and other healthy foods that keep our bodies strong, and discover why sugary snacks and junk food aren’t the best choices. Easy-to-understand facts and colorful visuals make learning about healthy eating fun for kids! Perfect for young learners to start making good food choices!
Attributions Can be found here:
https://docs.google.com/spreadsheets/d/1Y3T6rPbHV-IlMVjIFAgSj3RPpsVPetVKeenWCnNyqeI/edit?gid=0#gid=0
Don’t forget to Subscribe to Learning4Little for More Fun Learning Videos that your kids can enjoy! 🌟👨
www.youtube.com/@learning4little?sub_confirmation=1
Bassa Island Game Loop – Latinesque by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 license. https://creativecommons.org/licenses/by/4.0/
This post may contain affiliate links. Read my disclosure policy.
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)
A single bunch of fresh basil will perk up a whole week’s worth of dinners! Whether you layer it into sandwiches, sprinkle ribbons of basil over a pan of lasagna, or blitz it into pesto, it makes every meal taste a little more summery and fresh.
Basil is the most underrated summer ingredient!
We all look forward to tomatoes, corn, and peaches, but summer herbs fly under the radar. So let’s take a moment to celebrate what I think is the very best summer herb: basil!
Basil has a way of making everything taste fresh!
Basil Works With So Many Dishes. It’s not just for Italian food! Basil is a favorite in Greek, French, Thai, and Mediterranean recipes, and it goes with almost any vegetable and most proteins too.
It Cuts Through Richness. Basil adds some balance to creamy sauces, cheese, and grilled meats, making them taste lighter.
You Can Grow It Yourself. Fresh herbs are expensive, but basil is one of the easiest herbs to grow. Even a small pot on a sunny windowsill or patio can provide enough basil for weeks of cooking.
Basil Pesto
When your basil is getting ready to bolt and you need to use a LOT in a short amount of time, this is the recipe to make. Pesto captures the herb at its peak and gives you a sauce you'll want to spread on sandwiches, toss with pasta, or spoon over grilled vegetables all week.
Check out this recipe
Caprese Sandwich
There are few better showcases for fresh basil than a Caprese sandwich. Layered with ripe tomatoes and fresh mozzarella, basil provides the peppery freshness that makes the whole sandwich come alive.
Check out this recipe
Pesto Salmon
Salmon and basil are an underrated combination. The pesto keeps the fish moist while adding bright herbaceous flavor that pairs beautifully with its richness.
Check out this recipe
Green Curry
Fresh basil adds a fragrant finish that balances the creamy coconut milk and warm spices. It's one of those ingredients that makes the finished curry taste brighter and more complete.
Check out this recipe
Flatbread Pizza
Scatter fresh basil over the flatbread after it comes out of the oven, not before. The residual heat softens the leaves just enough while preserving their fresh flavor and vibrant color.
Check out this recipe
Orzo Pasta Salad
Fresh basil is what makes this pasta salad taste unmistakably like summer. It pairs beautifully with the vegetables and dressing while keeping the entire dish light and refreshing.
Check out this recipe
Grilled Pesto Chicken Skewers
This recipe proves pesto isn't just for pasta. Basil brings freshness to smoky grilled chicken, making the skewers equally at home at a backyard cookout or an easy weeknight dinner.
Check out this recipe
Related Recipes
Round Up
The Summer Ingredient That Makes Everything Better
Here are some quotes and insights on carbohydrates and post-pregnancy diet:
1. “Balanced carbohydrates are essential for energy and recovery post-pregnancy.”
2. “Whole grains and fruits provide necessary carbs for breastfeeding mothers.”
3. “Carbohydrates aid in replenishing energy levels after childbirth.”
4. “Post-pregnancy diets should include complex carbs for sustained energy.”
5. “Healthy carbs support overall recovery and milk production post-pregnancy.”
For more detailed insights:
– “Complex carbohydrates such as oats, brown rice, and quinoa help maintain energy levels and support recovery after childbirth.”
– “Incorporating fruits and vegetables into a post-pregnancy diet ensures adequate fiber and essential nutrients.”
– “Balanced intake of carbohydrates can aid in postpartum weight management and improve overall well-being.
“கர்ப்பத்தின் கீழ் வயிற்று வயிற்றைக் குறைக்க சில குறிப்புகள் இங்கே:
1. **உணவுப் பழக்கவழக்கம்**: கொழுப்புத்தன்மை குறைவான, நார்ச்சத்து மற்றும் புரதம் நிறைந்த உணவுகளை உட்கொள்ளுங்கள். மீன், காய்கறிகள், பழங்கள், முழு தானியங்கள் மற்றும் ஆரோக்கியமான கொழுப்புகளைச் சேர்க்கவும்.
2. **நீராகரித்தல்**: தினமும் அதிக அளவில் தண்ணீர் குடிப்பது உடலின் தசைகள் நன்றாக செயல்படவும், உடல் எடையை குறைக்கவும் உதவும்.
3. **மற்றும் விருப்ப உணவுகள் தவிர்க்க**: மது, மஞ்சள் உணவுகள், சக்கரை, பதப்படுத்தப்பட்ட உணவுகளை தவிர்க்க வேண்டும்.
4. **வாழ்க்கைமுறை மாற்றம்**: தினமும் குறைந்தது 30 நிமிடங்கள் நடப்பது, யோகா செய்யுதல், அல்லது உடற்பயிற்சி செய்யுதல் போன்றவை முக்கியம்.
5. **தினசரி நடை**: சீரான நடை அல்லது ஓட்டம் போன்ற அன்றாட உடற்பயிற்சி மிகவும் உதவியாக இருக்கும்.
6. **உறக்கம்**: ஒவ்வொரு இரவும் 7-8 மணி நேரம் உறங்குவது உடல் பராமரிப்பில் முக்கியமானது.
7. **மனஅழுத்தம் குறைத்தல்**: மனஅழுத்தத்தை குறைக்க தியானம், யோகா, அல்லது புகைப்படம், புத்தக வாசிப்பு போன்ற தனிப்பட்ட ஆர்வங்கள் செய்யலாம்.
8. **சிகிச்சை**: எந்தவொரு உடல் சூழ்நிலைக்கும், மருத்துவ ஆலோசனைப் பெறுவது அவசியம்.
இதனை சீராக பின்பற்றினால், கர்ப்பத்தின் கீழ் வயிற்றைக் குறைக்க முடியும்.
