Free 7-day flexible weight loss meal plan with breakfast, lunch, dinner ideas and shopping list. All recipes include macros and Weight Watchers points.
Free 7-Day Healthy Meal Plan (July 1-7)
The Fourth of July, July 4th, Independence Day… whatever you call it, it’s a day to celebrate the ideals of freedom and democracy with fireworks, parades, and barbecues. It’s a day to give thanks and a day to celebrate with family and friends. Vegetable Kabobs, Black Bean, Avocado, Cucumber and Tomato Salad, Juicy Lucy (stuffed turkey cheeseburgers), and these Easy Red White and Blue Fruit Skewers are some of my favorite recipes to make at home for parties or to take to the BBQ!
For those of you who are new to my meal plan, I've shared this free 7-day flexible healthy meal plan to serve as a guide (you can check out my previous meal plans here). Have a lot of free time for you Add more food, you can change the recipe to your desired menu such as coffee, beverage, fruit, snack, dessert, wine, etc., or search for recipes by course in the index. Depending on your goals, you should aim for at least 1,500 calories* per day. There is no one size fits all and it depends on your goals, age, weight, etc.
We also have an accurate and organized grocery list that will make grocery shopping much easier and stress-free. Save money and time. Eat out less, waste less food, and have everything you need to stay on track.
Lastly, if you're on Facebook, join my Skinnytaste Facebook community. Everyone is sharing photos of the recipes they are making. You can sign up here. I love all the ideas everyone shares! To join our email list, subscribe here so you never miss a meal plan!
The ultimate skinny taste meal planner
Buy the Skinnytaste Ultimate Meal Planner! The 52-Week Spiral-Bound Meal Planner features a weekly meal planning grid that you can tear off and stick on the fridge if you want, a 12-week meal plan, 30 recipes (15 new), and a tear-off grocery list. I like to start the week with gratitude, positivity, and intention, so I've included space for that too. I hope you love this book as much as I do!
Buy the Skinnytaste Meal Planner here:
Note on WW Points
If you're following Weight Watchers, all of the recipes here have been updated to reflect what's new. Weight Watchers program, Points are displayed under the recipe title. wow button From the recipe card, you can go to the Weight Watchers website to view the recipe builder used to determine those points and add them to your day (U.S. only; you must be logged in to your account). All cookbook recipes in the Cookbook Index are also updated!
With grocery prices skyrocketing, many of us are having to adjust our meals, scale back, and eat more creatively. One of the best ways to maintain healthy eating habits while staying within budget is through meal planning. Sign up for Relish+ to get even more 5-day budget-friendly meal plans (get your 14-day free trial here!)
5 of my favorite sales going on right now
Check out my five favorite deals and sales for this weekend.
Meal Plan:
Breakfast and lunch from Monday to Friday are served for one person, while dinner and all meals on Saturday and Sunday are designed to feed a family of four. Some recipes provide enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to prepare every meal according to plan.
Monday (7/1)
B: 1 cup mushroom spinach scrambled eggs with mixed berries
L: Chicken Waldorf Salad with Whole Wheat Rolls
D: Spicy Black Bean Burgers with Chipotle Mayonnaise and Mexican Grilled Corn Salad with Cotija (½ recipe)
Total Calories: 1,144*
Tuesday (7/2)
B: 1 cup mushroom spinach scrambled eggs with mixed berries
L: Chicken Waldorf Salad with Whole Grain Bun
D: Shrimp Scampi Tacos with Caesar Salad Slaw, Roasted Cauliflower Rice with Garlic and Lemon (Recipe x 2)
Total Calories: 1,095*
Wednesday (7/3)
B: Tropical Chia Pudding Breakfast Bowl
L: Chicken Waldorf Salad with Whole Wheat Rolls
D: Asian Salad with Soy Sauce Beef and Broccoli Skewers, ¾ Cup Brown Rice, and Mango
Total Calories: *
Thursday (7/4)
B: Tropical Chia Pudding Breakfast Bowl
L: Italian Pasta Salad and Italian Caprese Salad
D: Turkey burger with coleslaw and grilled corn.
Total Calories: 1,143*
Friday (7/5)
B: Greek yogurt with berries, nuts, and honey
L: Tuna Poke Salad (½ Recipe)
D: Orzo with Halibut Piccata and Zucchini and Tomato
Total Calories: 1,078*
Saturday (7/6)
B: High-protein egg bagel with 2 tablespoons light cream cheese, 2 ounces lox, and 4 red onion rings (recipe x 2)
L: Air Fryer Chicken Bites, Chickpea Salad, Cucumber, Tomato
D: dinner
Total Calories: 735*
Sunday (7/7)
B: High-protein egg bagel with 1 egg, 1 slice of cheddar cheese, and 2 strips of bacon
L: Leftover Air Fryer Chicken Bites and Salad with Berries and Pecans
D: Roasted cumin spiced pork tenderloin, red potato salad, long beans with garlic and oil
Total Calories: 1,152*
*This is just a guideline and women should aim for about 1500 calories per day. Here is a useful calculator to help you estimate your calorie needs. I left plenty of wiggle room so you can add more foods like coffee, drinks, fruit, snacks, desserts, wine, etc.
*Google Docs
shopping list
Produce
- 1 (6 oz) container raspberry
- 1 (6 ounce) container blackberries
- 1 (6-ounce) container blueberries
- 1 (12 oz) container strawberries
- 1 medium apple
- ½ pound seedless red grapes
- 1 medium apple
- 1 medium kiwi
- 1 small ripe mango and 1 medium (unripe) mango
- 5 medium lemons
- 1 medium lime
- 2 small (5 oz) Hass avocados
- 2 medium garlic cloves
- 1 small shallot
- 1 (2 inch) piece fresh ginger
- 4 medium + 3 large ears of corn
- 1 medium red bell pepper
- 1 medium green bell pepper
- 1 pound green beans
- 8 ounces sliced mushrooms
- 2 medium-sized British cucumbers
- 4 mini cucumbers (Persian)
- 1 small pumpkin
- 1 small bunch of celery
- 1 medium bag chopped carrots
- 2 bags (16 oz) of Rice Cauliflower
- 1 pound florets plus 1 large broccoli
- 1 ½ pounds baby red potatoes
- 3 large bunches of leeks (you need about 25)
- 1 small bunch of fresh coriander
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh basil
- 1 (1 lb) shell/bag baby spinach
- Shell/bag 1 baby arugula (1 pound)
- 1 small head romaine lettuce
- 1 small green cabbage (or 1 bag pre-shredded)
- ½ small head purple cabbage (or 1 bag pre-chopped)
- 1 dried grape or cherry tomato
- Two ripe tomatoes on a large vine
- 1 small plum tomato
- 1 small + 1 medium red onion
- 1 small yellow onion
meat, poultry and fish
- 1 (18 oz) pork tenderloin
- 1 (1 pound) trimmed NY strip steak
- 1 pound raw large shrimp, with tails, peeled and veins removed
- 1 (8 ounce) package sliced salmon (smoked salmon)
- 4 ounces sushi tuna (frozen or purchased close to Friday)
- 1 pound 93% lean ground turkey
- 1 ¼ pounds (4) halibut fillets
- 3 ½ pounds boneless, skinless chicken breast (I prefer organic)
- 1 (4 oz) package Genoa Salami
- 1 pack center cut bacon
Seasonings and Spices
- Extra Virgin Olive Oil
- Canola oil
- cooking spray
- Olive oil spray (or buy misto oil from uncle)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Light mayonnaise
- cumin
- spicy sauce
- starch
- crushed red pepper powder
- Dijon mustard
- Low-sodium soy sauce*
- Rice vinegar
- honey
- Sesame oil
- black and white sesame seeds
- red wine vinegar
- White wine vinegar
- Garlic powder
- dried parsley
- Balsamic vinegar
- champagne vinegar
- dried onion flakes
- ketchup
- mustard
- Worcestershire Sauce
- honey
- Sriracha Sauce
- Wasabi paste
- Furikake (I like Eden Shake)
- Optional bagel toppings like Everything Bagel Seasoning
- adobo seasoning
- Italian seasoning
- Sazon (optional, for chicken bites)
- Dried Basil
- chili powder
- paprika
- Italian dressing
Dairy products and other refrigerated items
- 1 large egg (18 packs)
- 1 pint liquid egg whites
- 1 (32-ounce) container of nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 small box unsalted butter
- 1 small container light cream cheese
- 1 pack cotija cheese
- 1 block (8 ounces) fresh mozzarella
- 1 package (8 ounces) sliced cheddar cheese
- 1 (8 ounce) package sliced low-fat provolone or mozzarella cheese
- 1 medium fresh Parmesan cheese
- 1 (8-ounce) container unsweetened vanilla almond milk
gig*
- 1 pack hamburger buns
- 1 pack whole grain rolls (I like Martin’s Whole Wheat Potatoes)
- 1 small package of quick oats
- 1 pack seasoned white bread crumbs or whole wheat bread crumbs
- 1 (16 ounce) package fusilli pasta (I like Dellallo)
- 1 (16 oz) package orzo pasta
- 1 cup unbleached all-purpose flour
- 1 small package dried brown rice (or 3 cups precooked)
- 1 small package corn tortilla (you will need 8)
canned and bottled
- 1 carton (32 ounces) low-sodium chicken broth
- 1 can (16 ounces) black beans
- 1 (15-ounce) can of chickpeas
- 1 small can/bottle of chipotle peppers in adobo
- 1 small can/bottle anchovy fillet
- 1 medium pepperoncini
- 1 small can black olives sliced
- 1 small bottle caper
Frozen
- 1 small package of shelled peas
other fabrics
- 1 small package pecan halves (you will need about 1/3 cup if you buy in bulk)
- 1 small package walnuts (if you buy them in bulk, you'll need 1 tablespoon. If you want, you can buy additional pecans and toss them in your Greek yogurt with berries)
- 1 small package of chia seeds (¼ cup if buying in bulk)
- 1 small package dried unsweetened coconut powder (2 tablespoons required if purchasing in bulk)
- Monkfruit sweetener, stevia, or sweetener of your choice
- 1 bottle of dry white wine
- baking powder
*You can also purchase gluten-free if you wish.
