Free 7-Day Healthy Meal Plan (July 6-12)

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 6-12)

Can you say HEAT WAVE?? Summer heat is upon us and staying hydrated is more important than ever. Our bodies lose water quickly through sweat, so it is essential to drink plenty of fluids throughout the day. Instead of waiting until you’re thirsty, keep a water bottle nearby, add fresh fruit like lemons, limes, and berries for added flavor, and keep water-rich foods like watermelon, cucumbers, and strawberries nearby to help you stay hydrated.

The last thing anyone wants to do on a hot day is turning on the oven! This Tuna White Bean Salad and Italian Sub Salad is protein-packed, flavorful, and an easy recipe to prepare without heating up the kitchen, making it perfect for lunch, dinner, or meal prep on the hottest summer days.

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!

Buy the Skinnytaste Meal Planner 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 (7/6)
B: Tres Leches Overnight Oats
L: Grilled Chicken Salad with Cilantro Lime Dressing
D: Black bean burger with chipotle mayonnaise and warm Mexican corn salad.

Total Calories: 1,179*

Tuesday (7/7)
B: Tres Leches Overnight Oats
L: Grilled Chicken Salad with Cilantro Lime Dressing
D: Carne Asada Steak Salad (Recipe x 2)

Total Calories: 1,053*

Wednesday(7/8)
B: High-protein scrambled eggs with cottage cheese (½ recipe), 1 slice of whole grain toast and 1 cup
strawberry
L: Grilled Chicken Salad with Cilantro Lime Dressing
D: Chicken meatballs with pesto white bean puree and orzo with zucchini and tomatoes.

Total Calories: 1,186*

Thursday (7/9)
B: Tropical Chia Pudding Breakfast Bowl
L: Grilled Chicken Salad with Cilantro Lime Dressing
D: Orecchiette with sausage and broccoli rabe, 2 cups chopped romaine, 1 tablespoon shredded Parmesan cheese, 2 tablespoons Greek yogurt Caesar salad dressing

Total Calories: 1,035*

Friday (7/10)
B: Tropical Chia Pudding Breakfast Bowl
L: Leftover orecchiette with sausage and broccoli rabe, 2 cups chopped romaine, 1 tablespoon shredded Parmesan cheese, 2 tablespoons Greek yogurt Caesar salad dressing
D: Grilled Shrimp Tacos with Peach Salsa and Skillet Mexican Zucchini

Total Calories: 1,108*

Saturday (7/11)
B: Lemon Blueberry Buttermilk Sheet Pan Pancakes with 2 teaspoons maple syrup and ½ cup blueberries.
L: Turkey Club with 8 Baby Carrots (Recipe x 4)
D: dinner

Total Calories: 670*

Sunday (7/12)
B: Leftover Lemon Blueberry Buttermilk Sheet Pancakes, 2 teaspoons maple syrup, and ½ sliced ​​banana.
L: Tuna Subinterb (Recipe x 2)
D: Grilled boneless chicken thighs with charred green onion sauce, Instant Pot jasmine rice and grilled asparagus.

Total Calories: 1,051*

*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.

*Google Docs

shopping list

produce

• 1 (12 ounce) container strawberries
• 2 pints dried blueberries
• 1 medium kiwi
• 3 small mangoes
• 1 large peach
• 2 large bananas
• 4 medium lemons
• 9 medium limes
• 2 small avocados
• 1 small container of pre-made guacamole (or ingredients to make your own)
• 1 large head of garlic
• 1 piece of fresh ginger (or a small tube of ginger paste)
• 1 medium jalapeño
• 1 medium green pepper
• 3 mini (Persian) cucumbers
• 1 ½ pounds pumpkin
• 1 small bunch celery
• 1 small head broccoli floret
• 1 large bunch broccoli rabe
• 1 pound asparagus
• 1 small bag of baby carrots
• 4 large ears of corn
• 5 medium bunches of green onions
• 1 small head of iceberg lettuce
• 2 medium + 1 large head romaine lettuce
• 1 (5 ounce) clamshell/bag mixed green
• 1 large bunch of fresh cilantro
• 1 small bunch/container of fresh basil
• 1 dried cherry or grape tomato
• 4 medium sized + 1 large ripe tomato
• 1 small plum or Campari tomato
• 1 fresh pico de gallo (or make your own)
• 1 small + 1 medium red onion

meat, poultry and fish

• 1 pound boneless, skinless chicken breast
• 1 ½ pounds (4) boneless, skinless chicken thighs
• 1 pound 93% lean ground chicken
• 1 pound Italian Chicken Sausage
• 1 pack of center cut bacon
• ¼ pound thinly sliced ​​deli turkey breast
• 1 ½ pounds (2) boneless strip steaks
• 1½ pounds jumbo shrimp, peeled and deveined

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)
• vanilla extract
• cinnamon powder
• pure maple syrup
• Regular mayonnaise or light mayonnaise
• red wine vinegar
• oregano
• cumin
• hot sauce
• red pepper powder
• onion powder
• Crushed red pepper powder (optional, for TK)
• Dijon Mustard
• starch
• cayenne pepper
• roasted sesame oil
• rice vinegar
• Reduced sodium soy sauce
• toasted sesame seeds
• balsamic vinegar

Dairy Products and Other Refrigerated Items

• ½ dozen large eggs
• 1 (16-ounce) container nonfat plain Greek yogurt
• 1 (5.3 ounce) whole milk plain Greek yogurt
• 1 block (5.3 ounces) low-fat cottage cheese
• 1 small vanilla protein shake (such as Fairlife)
• 1 (8-ounce) container unsweetened vanilla almond milk
• 1 pint low-fat buttermilk
• 1 small canister light whipped topping
• 1 small box of unsalted butter
• 1 pack of cotija cheese
• 1 package (8 ounces) shredded Monterey Jack cheese
• 1 large wedge fresh Parmesan cheese

gig*

• 1 small package corn tortilla
• 1 loaf of sliced ​​whole grain bread (I like Dave’s Killer Bread)
• 1 small package of quick oats
• 1 small package unbleached all-purpose flour
• 1 small package of white whole wheat flour
• 1 pack whole wheat 100 calorie hamburger buns
• 1 pack dried orzo pasta
• 1 pack of orecchiette pasta
• 1 small bag of dried jasmine rice

Canned and Jarred

• 1 small can of sweetened condensed milk
• 1 small can evaporated low-fat milk
• 2 (5 ounces) can light tuna in water.
• 1 small can/bottle anchovy fillet
• 1 small jar of pickled jalapeños
• 1 small jar dill pickles
• 1 small jar/can of chipotle peppers in adobo
• 1 small jar banana peppers or pepperoncini
• 2 cans (16 ounces) black beans
• 1 low-sodium cannellini bean (15 ounces)
• 1 can (14 ounces) low-sodium chicken broth

other fabrics

• 1 small package chia seeds
• 1 small package of shredded desiccated unsweetened shredded coconut
• 1 small package granulated sugar
• baking powder
• baking soda
• monk fruit sweetener

*You can also purchase gluten-free if you wish.