A free, flexible 7-day weight loss meal plan with 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? This lettuce-less salad is the perfect solution! Because it doesn’t rely on leafy greens, it stays fresh and crunchy, making it ideal for picnics, cookouts and pool days.
Roasted Chicken with Cucumber Melon Salad, White Bean Salad, and Mango Black Bean Salad all require minimal (or no cooking), easy cleanup, and are packed with fresh, flavorful ingredients. Whether you’re looking for a quick lunch, light dinner, or something to share with friends and family, these dishes are sure to become summer favorites.
If you’re new to my meal plans, I’m sharing a free 7-day flexible healthy eating plan (you can see my previous meal plans here) as a guide. There’s plenty of wiggle room. for you add more foodYou can change the recipe to your desired menu, such as coffee, beverage, fruit, snack, dessert, or wine, 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 accurate, organized grocery lists that make grocery shopping much easier and less stressful. Save money and time. You’ll 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 where everyone shares photos of the recipes they make. You can sign up here. I love all the ideas everyone shares! If you’d like to join our email list, subscribe here so you never miss a meal plan!
The Ultimate Skinny Taste Meal Planner
Get the best meal planner from Skinnytaste! The 52-Week Spiral Bound Meal Planner includes a weekly meal planning grid that you can tear out and stick on the fridge if you want, a 12-week meal plan, 30 recipes (15 new), and a tear-out grocery list. I like to start my week with gratitude, positivity, and intention, so I’ve included space for that too. I hope you love this as much as I do!
Buy the Skinnytaste Meal Planner here:
With grocery prices soaring, many of us are having to adjust our meals, downsize, and eat more creatively. One of the best ways to maintain healthy eating habits while staying within your budget is to meal plan. Get more 5-day budget-friendly meal plans by joining Relish+ (get a 14-day free trial here!)
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 (7/20)
B: Feta eggs with zucchini
L: Chicken egg roll bowl
D: Gochujang Tofu Rice Bowl (Recipe x 2)
Total Calories: 1,199*
Tuesday (7/21)
B: Feta eggs with zucchini
L: Chicken egg roll bowl
D: One Pot Cheese Turkey Taco Chili Mac and Best Guacamole
Total Calories: 1,160*
Wednesday (7/22)
B: Avocado Toast with Eggs**
L: Chicken egg roll bowl
D: Leftover One Pot Cheese Turkey Tacos Chili Mac and Best Guacamole
Total Calories: 1,105*
Thursday (7/23)
B: Air Fryer Breakfast Banana Split
L: Tuna roe salad with 12 small whole grain crackers
D: Red Potato Salad with Grilled Sausage and Peppers
Total Calories: 1,262*
Friday (7/24)
B: Air Fryer Breakfast Banana Split
L: Tuna roe salad with 12 small whole grain crackers
D: Mashed 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
Total Calories: 699*
Sunday (7/26)
B: Tex-Mex Migas
L: Tomato, mozzarella, roasted red pepper on whole wheat bread (recipe x 4)
D: Feta Salted Chicken Bowl with Salad Sirage
Total Calories: 1,094*
*This is just a guideline, women should aim for approximately 1500 calories per day. Here’s a helpful calculator to help you estimate your calorie needs: We leave plenty of wiggle room for adding more food, including coffee, drinks, fruit, snacks, desserts, and wine.
*Make with hard-boiled eggs and make 4 additional eggs for lunch on Thursday and Friday.
*Google Docs
shopping list
produce
- 2 medium bananas
- 4 medium limes
- 2 medium + 1 large lemon
- 5 medium (6 ounce) Hass avocados
- 1 large head of garlic
- 1 (2-inch) piece of fresh ginger
- 2 medium jalapeños (optional to add 1 medium for guacamole)
- 2 medium red bell peppers
- 1 medium yellow bell pepper
- 1 medium green bell pepper
- 4 mini (Persian) cucumbers (or 1 large English if desired)
- 1 large pumpkin
- 2 bok choy
- 1 pound broccoli florets (or 1 (12-ounce) bag pre-cut)
- 1 ½ pounds baby red potatoes
- 2 medium packages of tri-color coleslaw or broccoli slaw
- 1 large bunch of chives (you will need about 12)
- 1 small bunch of fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/container of fresh mint
- 1 small bunch/container of fresh basil
- 4 medium vine ripe 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 pounds 93% lean ground turkey
- 1 pound thinly sliced chicken breast cutlets
- 14 ounces Italian chicken sausage, mild or hot
- 1 pound peeled, cooked jumbo shrimp
- 1¼ pounds (4) skinless salmon fillets
Seasonings and Spices
- extra virgin olive oil
- canola oil
- cooking spray
- Olive oil spray (or buy Misto Oil Mister)
- Kosher salt (I like diamond crystal)
- Pepper grinder (or fresh peppercorns)
- crushed red pepper powder
- pure maple syrup
- cinnamon
- Reduced sodium soy sauce*
- mirin or dry sherry
- sesame oil
- Regular mayonnaise or light mayonnaise
- balsamic vinegar
- chili pepper paste
- Unseasoned rice vinegar
- honey
- garlic powder
- onion powder
- cumin
- red pepper powder
- paprika
- oregano
- Dijon Mustard
- Sriracha Sauce
- red wine vinegar
- black and white sesame seeds
- turmeric
Dairy Products and Other Refrigerated Items
- 1 large 18-pack egg
- 1 pack feta soaked in salt water
- 1 (16 ounce) fat-free plain Greek yogurt (I like Fage)
- 2 (14-ounce) packages extra-firm tofu
- 1 carton (8 ounces) unsweetened almond or oat milk (or milk of your choice)
- 1 chunk (4 ounces) fresh mozzarella
- 1 small package queso fresco (sub feta with Tex Mex Migas if desired)
- 1 package (8 ounces) shredded low-fat sharp cheddar cheese
gig*
- 1 small pasta shell, whole wheat or white (I like Delallo)
- 1 (8-ounce) + 1 (13-ounce) loaf of Italian bread (if desired, you can add sliced bread to the 13-ounce loaf for a tomato-mozzarella sandwich)
- 1 sliced sourdough or whole grain bread
- 1 small package dried jasmine or basmati rice (or 7 cups pre-cooked)
- 1 small package dried 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 tortilla
- 1 medium bag of tortilla chips
Canned and Jarred
- 2 (2.6-ounce) packets of light tuna, soaked
- 1 small jar of roasted red peppers
- 1 small jar salsa
- 1 (10-ounce) can RoTel Tomatoes with Green Peppers
- 1 can (8 ounces) tomato sauce
- 1 can (16 ounces) fat-free refried beans
- 1 (14.5 ounce) can of pink or red beans
- 1 can (15 ounces) reduced sodium chicken broth
- 1 small jar peanut butter
frozen
- 1 large bag of blueberries
- 1 large bag of strawberries
other fabrics
- 1 small package pecan halves (if purchasing in bulk you will need ¼ cup)
- 1 small package vanilla protein powder
- Colored sprinkles (optional, for breakfast banana splits)
*You can also purchase gluten-free if you wish.
