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.
7 Day Healthy Meal Plan (June 19-25)
Summer arrives this week!!! Woohoo!! Who else is excited!?! Check out my grilling recipes, salads and easy summertime desserts like my Blueberry Galette or these festive Red White and Blue Fruit Skewers with Cheesecake Yogurt Dip for the perfect meal for those lazy summer days.
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!)
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!
About The Meal Plan
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!
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 (6/19)
B: Avocado Toast with Egg and an orange
L: Tuna Egg Salad over 2 cups mixed greens
D: Summer Cavatelli Pasta with Corn, Tomatoes and Zucchini with a green salad*
Total Calories: 1,038**
TUESDAY (6/20)
B: 15-Minute Protein Chia Seed Cereal
L: LEFTOVER Summer Cavatelli Pasta with Corn, Tomatoes and Zucchini
D: Chipotle Chicken with Cilantro Lime Rice (recipe x 2), Pico de Gallo and Best Guacamole Recipe
Total Calories: 1,156**
WEDNESDAY (6/21)
B: English Muffin Breakfast Sandwich with a peach
L: Buffalo Chicken Salad
D: Steak Kebabs with Chimichurri, LEFTOVER Cilantro Lime Rice and Veggie Kabobs
Total Calories: 1,178**
THURSDAY (6/22)
B: English Muffin Breakfast Sandwich with a peach
L: Buffalo Chicken Salad
D: Turkey Stuffed Peppers with 1 cup Black Bean, Avocado, Cucumber and Tomato Salad
Total Calories: 1,069**
FRIDAY (6/23)
B: 15-Minute Protein Chia Seed Cereal
L: LEFTOVER Turkey Stuffed Peppers with 1 cup LEFTOVER Black Bean, Avocado, Cucumber and Tomato Salad
D: Air Fryer Salmon with Maple Soy Glaze with ¾ cup brown rice and Roasted Broccoli with Smashed Garlic
Total Calories: 1,309**
SATURDAY (6/24)
B: Protein Bagels with Cottage Cheese with Classic Egg Salad
L: 1 ½ cups Italian Pasta Salad
D: DINNER OUT
Total Calories: 705**
SUNDAY (6/25)
B: Green Smoothie Bowl (recipe x 4)
L: LEFTOVER Italian Pasta Salad with Grilled Pesto Shrimp Skewers
D: One Pot Orzo with Sausage, Spinach and Corn
Total Calories: 1,202**
*Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, carrots, cucumbers, chickpeas and ¼ cup light vinaigrette.
**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.
Shopping List
Produce
- 1 (6-ounce) container fresh berries (your choice)
- 1 (12-ounce) container fresh strawberries
- 4 medium bananas
- 1 medium orange (any variety)
- 2 medium mangoes
- 2 medium peaches
- 7 medium limes
- 2 medium heads garlic
- 4 medium (6-ounce) PLUS 1 large (7-ounce) Hass avocados
- 2 medium PLUS 2 large ears of corn
- 2 medium zucchini
- 1 small PLUS 1 large cucumber
- 3 mini cucumbers (can sub a small English, if desired)
- 1 medium PLUS 3 large red bell peppers
- 1 medium yellow bell pepper
- 1 large jalapeno pepper
- 1 small bunch celery
- 1 small package baby carrots
- 2 ½ pounds broccoli florets
- 1 small bunch scallions
- 1 large bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 large bunch/container fresh basil
- 1 (1-pound) bag/clamshell baby spinach
- 1 (1-pound) bag/clamshell mixed greens
- 1 package baby Romaine leaves or 1 small head Butter lettuce
- 3 pints cherry or grape tomatoes
- 7 medium vine-ripened tomatoes
- 3 medium PLUS 1 large red onion
- 1 medium yellow onion
- 1 small white onion
Meat, Poultry and Fish
- 1 1/2 pounds (8) boneless, skinless chicken thighs
- 1 pound mild Italian chicken sausage
- 1 package turkey bacon (I love Applegate)
- 4 ounces sliced genoa salami
- ½ pound boneless, skinless chicken breast (or 6 ½ ounces pre-cooked or canned)
- 1 pound 93% lean ground turkey
- 1 ¼ pounds sirloin or angus beef
- 1 ½ pounds peeled and deveined jumbo shrimp
- 1 ½ pounds (4) wild salmon fillets
Grains*
- 1 (1-pound) package dry orzo pasta
- 1 (1-pound) package fusilli pasta
- 1 (1-pound) package cavatelli pasta (can buy fresh or frozen, if desired)
- 1 small bag dry brown rice (or 4 ½ cups pre-cooked)
- 1 small bag extra-long grain white or basmati rice
- 1 small package unbleached all-purpose flour
- 1 package light whole wheat English muffins
- 1 small loaf sliced whole grain bread (can sub an English muffin in Avocado Toast, if desired)
Condiments and Spices
- Extra virgin olive oil
- Vegetable oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Mayonnaise
- Light vinaigrette dressing (or make your own with ingredients in list)
- Ancho chile powder
- Cumin
- Oregano
- Frank’s RedHot Sauce
- Apple cider vinegar
- Crushed red pepper flakes
- BBQ sauce
- Garlic powder
- Pure maple syrup
- Reduced sodium soy sauce*
- Sriracha sauce
- Ketchup (optional, for Breakfast Sandwich)
- Optional bagel toppings: everything bagel seasoning, sesame seeds, poppy seeds, dried garlic
- flakes, dried onion flakes
- Paprika
- Red wine vinegar
- Parsley
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 pint unsweetened almond milk
- 1 pint protein milk (or any milk of your choice)
- 1 (8-ounce) container plain yogurt of your choice (dairy or non-dairy)
- 1 (8-ounce) package shredded reduced fat cheddar cheese
- 1 small package sliced cheddar or American cheese
- 1 small block reduced fat provolone or mozzarella cheese
- 1 small wedge Parmesan cheese
- 1 small wedge Pecorino Romano cheese (can sub 6 tablespoons Parmesan in Summer Cavatelli, if desired)
- 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
- 1 small container light blue cheese dressing (or ingredients to make your own. Optional for Buffalo Chicken Salad)
Canned and Jarred
- 1 small jar pepperoncini
- 1 small can sliced black olives
- 1 small can/jar chipotle peppers in adobo
- 1 (15-ounce) can chickpeas
- 1 (15.5-ounce) can black beans
- 1 (32-ounce) carton low sodium chicken broth
- 1 small jar marinara (or ingredients to make your own)
- 1 (8-ounce) can tomato sauce
- 1 (2.6-ounce) pouch light tuna in water
Frozen
- 1 small package corn kernels (can sub 1 fresh ear of corn in Orzo with Sausage, if desired)
- 1 large package diced mango
Misc. Dry Goods
- 1 small container vanilla protein powder (I like Orgain)
- 1 small package chia seeds (if buying from bulk bin, you need ¼ cup)
- 1 small package unsweetened dried coconut flakes (if buying from bulk bin, you need ½ cup)
- Baking powder
Non-Food Items
- Metal or wooden skewers
*You can buy gluten free, if desired