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 (June 22-28)
Summer is officially here! There’s something refreshing about a sunny day, a warm breeze, and an abundance of fresh fruits and vegetables. This time of year always inspires me to spend more time outdoors and keep my meals simple, fresh and flavorful. As the temperature rises, I love light dinners and hearty salads, especially like the Salmon Caesar Salad and BBQ Chicken Salad. It’s satisfying, full of seasonal ingredients, and perfect for summer nights!
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 (6/22)
B: Chorizo Egg Bites and 1 cup strawberries
L: Grilled Chicken Salad with Strawberries, Avocado, and Citrus Dressing
D: Vegan Quinoa Balls (Recipe x 2)
Total Calories: 1,277*
Tuesday (6/23)
B: Chorizo Egg Bites and 1 cup strawberries
L: Grilled Chicken Salad with Strawberries, Avocado, and Citrus Dressing
D: Tzatziki Fish Tacos with Mediterranean Bean Salad
Total Calories: 1,250*
Wednesday (6/24)
B: 1 cup Chorizo Egg Bites and Melon
L: 3 ounces tuna, leftover Mediterranean bean salad and 6 triscuits
D: Giant Chicken Milanese with Broccoli and Orzo
Total Calories: 1,196*
Thursday (6/25)
B: 1 cup Chorizo Egg Bites and Melon
L: 3 ounces tuna, leftover Mediterranean bean salad and 6 triscuits
D: Stir-fried beef and cabbage with ½ cup brown rice**
Total Calories: 1,100*
Friday (6/26)
B: Protein PB & J smoothie bowl drizzled with 1 tablespoon melted peanut butter.
L: Chicken Club Lettuce Wrap Sandwich with Apples
D: Bang Bang Shrimp Skewers with Brown Rice and Perfectly Grilled Zucchini
Total Calories: 1,165*
Saturday (6/27)
B: Protein PB & J Smoothie Bowl with 1 tablespoon melted peanut butter (recipe x 4)
L: 1 ¼ cup white bean salad
D: dinner
Total Calories: 809*
Sunday (6/28)
B: Pancake muffins with 1/2 cup mixed berries and 2 teaspoons maple syrup.
L: Chicken Club Lettuce Wrap Sandwich (recipe x 4), includes 1 cup watermelon
D: Peruvian grilled chicken skewers with ½ cup white rice and grilled corn salad with feta cheese
Total Calories: 1,188*
*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 3 additional cups of brown rice for Friday night.
*Google Docs
shopping list
produce
- 1 (1 pound) container fresh strawberries
- 2 (6-ounce) containers fresh raspberries and/or blackberries
- 1 (6-ounce) container fresh blueberries
- 1 small melon
- 1 mini watermelon
- 1 medium apple (as desired)
- 1 medium navel orange
- 11 medium lemons
- 1 small (5 ounce) Hass avocado
- 1 large head of garlic
- 4 small shallots
- 1 (2-inch) piece of fresh ginger
- 2 medium jalapenos
- 2 medium pumpkins
- 2 medium English cucumbers
- 1 small cucumber
- 1 ½ pound broccoli florets
- 1 package (8 ounces) shiitake mushrooms
- 1 bag of finely chopped carrots
- 1¼ pounds sweet potatoes
- 6 large ears of corn
- 1 medium bunch of green onions
- 1 small bunch/container of fresh basil
- 1 small bunch/container of fresh mint
- 1 small bunch/container fresh dill
- 1 small bunch of fresh cilantro
- 1 small bunch fresh Italian parsley
- Shell/bag 1 baby arugula (1 pound)
- 1 large head of iceberg lettuce
- 1 medium butter lettuce
- 1 small cabbage
- 1 small head of white cabbage
- 1 (1 pound) container Campari Tomatoes
- 1 (1 pound) container grape or cherry tomatoes
- 3 medium vine ripe tomatoes
- 2 medium red onions
- 1 medium yellow onion
meat, poultry and fish
- 1 pound thinly sliced deli organic chicken or turkey breast
- 1 pack of center cut bacon
- 2 pounds boneless, skinless chicken thighs
- 1 boneless, skinless chicken breast (8 ounces)
- 1 pound minced chicken
- ¼ pound boneless, skinless white fish fillet, such as cod, halibut, or branzino
- 1 pound lean ground beef
- 13 ounces large shrimp, peeled and deveined
Seasonings and Spices
- extra virgin olive oil
- canola oil
- cooking spray
- Olive oil spray (or buy Misto Oil Mister)
- Baking spray (such as Bakers Joy or Pam)
- Kosher salt (I like diamond crystal)
- Pepper grinder (or fresh peppercorns)
- vanilla extract
- pure maple syrup
- Regular mayonnaise or light mayonnaise
- garlic powder
- onion powder
- smoked paprika
- red wine vinegar
- oregano
- Reduced sodium soy sauce*
- Oyster sauce*
- Hoisin Sauce*
- Mushrooms or dark soy sauce
- roasted sesame oil
- Thai Sweet Chili Sauce
- Sriracha Sauce
- Sesame seeds (optional, for decoration of Bangbang shrimp)
- parsley
- basil
- Sazon (or ingredients you can make yourself)
- white vinegar
- cumin
Dairy Products and Other Refrigerated Items
- 1 pack soy chorizo (I like Trader Joe’s)
- 2 dozen large eggs
- 1 (16-ounce) container low-fat cottage cheese
- 1 (5.3-ounce) container nonfat plain Greek yogurt
- 1 quart of fat-free milk, unsweetened almond milk, or milk of your choice
- 1 package (8 ounces) shredded Mexican cheese blend
- 1 small package feta cheese
- 1 small piece of fresh Parmesan cheese
gig*
- 1 small package dried brown rice
- 1 small package dried white rice
- 1 small package dried quinoa (or 2 ½ cups precooked)
- 1 small package unbleached all-purpose flour
- 1 package seasoned panko bread crumbs (if you prefer, you can use regular bread crumbs and season them yourself)
- 1 pack regular panko bread crumbs
- 1 pack Street Taco Size Flour Tortillas
- 1 pack dried orzo pasta
- 1 small box Triscuits (or your favorite whole grain crackers)
Canned and Jarred
- 1 small jar of pickled jalapeños
- 1 small jar of manzanilla olives with seeds
- 1 (6 ounce) albacore tuna, soaked
- 1 can (29 ounces) cannellini beans
- 1 (15-ounce) can of chickpeas
- 1 can (15 ounces) black beans
- 1 small jar peanut butter
- 1 can (14 ounces) beef broth (you can add no more than ¼ cup of water to the beef stir-fry, if desired)
frozen
- 1 small package of cauliflower rice
- 1 small package of peas and carrots
- 1 peeled edamame (small package)
- 1 large blueberry
- 1 large strawberry
other fabrics
- 1 pack of vanilla protein powder
- 1 small package nutritional yeast
- monk fruit sweetener or granulated sugar
- baking powder
- cornstarch
- 1 small package raw sliced almonds (if purchasing in bulk you will need 2 tablespoons)
- 1 glass of light beer, such as Corona Light
Non-food items
*You can also purchase gluten-free if you wish.
