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 (July 17-23)
Basil, basil! Who’s got basil?! Lol, I think everyone does! Looking for ways to use it up? Try my Basil Oil, Homemade Basil Pesto and my Pesto Spaghetti Squash with Tomatoes. Looking for something outside the box to cool off on those warm summer nights? Try these Citrus Basil Mojito Pops or a refreshing Basil Cucumber Gin Cooler. Enjoy!
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 (7/17)
B: Avocado Toast with Egg and a peach
L: Spicy Canned Salmon Rice Bowl
D: Summer Cavatelli Pasta with Corn, Tomatoes and Zucchini with 2 cups baby arugula, 1 tablespoon shaved parmesan and 2 teaspoons light balsamic vinaigrette dressing
Total Calories: 1,020*
TUESDAY (7/18)
B: High Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 1 slice whole grain toast and 1 cup
strawberries
L: LEFTOVER Summer Cavatelli Pasta with Corn, Tomatoes and Zucchini with 2 cups baby arugula, 1 tablespoon shaved parmesan and 2 teaspoons light balsamic vinaigrette dressing
D: Chicken Quesadillas
Total Calories: 1,067*
WEDNESDAY (7/19)
B: High Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 1 slice whole grain toast and 1 cup
strawberries
L: LEFTOVER Summer Cavatelli Pasta with Corn, Tomatoes and Zucchini with 2 cups baby arugula, 1 tablespoon shaved parmesan and 2 teaspoons light balsamic vinaigrette dressing
D: Crispy Air Fryer Pork Chops with Savory Zucchini Waffles
Total Calories: 1,085*
THURSDAY (7/20)
B: Blueberry Banana PB Smoothie
L: LEFTOVER Crispy Air Fryer Pork Chops with Heirloom Tomato Salad (½ recipe)
D: Inside Out Turkey Cheeseburgers with Potato and Green Bean Salad (½ recipe)
Total Calories: 1,212*
FRIDAY (7/21)
B: Blueberry Banana PB Smoothie
L: LEFTOVER Crispy Air Fryer Pork Chops with Heirloom Tomato Salad
D: Foil Packet Spice Rubbed Fish with Watermelon Salsa with Homemade Rice Pilaf and Grilled Asparagus
Total Calories: 1,208*
SATURDAY (7/22)
B: High Protein Oat Waffles with 1 tablespoon (melted) peanut butter, ½ cup sliced strawberries and ½ sliced banana
L: Air Fryer Burst Tomato Burrata Caprese Salad (recipe x 2)
D: DINNER OUT
Total Calories: 592*
SUNDAY (7/23)
B: Three Cheese Zucchini Quiche
L: BLT with Avocado (recipe x 4)
D: Juicy Oven Baked Chicken Breasts with Instant Pot Mashed Potatoes and Garlic Butter Mushrooms
Total Calories: 1,123*
*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 medium peach
- 2 small PLUS 2 medium bananas
- 1 medium mango
- 1 mini seedless watermelon
- 2 (12-ounce) containers strawberries
- 1 medium lemon
- 5 medium limes
- 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
- 4 medium zucchini
- 2 Persian cucumbers (or 1 small English)
- 1 pound asparagus
- 2 medium ears of corn
- ½ pound green beans
- 1 medium red or green bell pepper
- 2 medium jalapenos
- 1 large head garlic
- 1 ¾ pounds new potatoes
- 2 pounds Russet potatoes
- 1 pound Cremini or Baby Bella mushrooms
- 1 small bunch scallions
- 1 large bunch fresh basil
- 1 small bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 2 (1-pound) bags/clamshells baby arugula
- 1 small head Iceberg lettuce
- 1 pint cherry or grape tomatoes
- 2 pints heirloom cherry or grape tomatoes
- 1 medium plum tomato
- 3 medium vine-ripened tomatoes
- 2 medium heirloom tomatoes
- 2 small red onions
- 1 small yellow onion
Meat, Poultry and Fish
- 2 ½ pounds (6) boneless, skinless chicken breasts
- 1 pound 93% lean ground turkey
- 2 pounds (6) center cut boneless pork chops
- 1 ½ pounds (4) skinless fish filets (striped bass, salmon, cod or halibut)
- 1 package center-cut bacon
Grains*
- 1 package seasoned panko breadcrumbs (can sub plain and season yourself in Pork Chops, if desired)
- 1 package plain panko breadcrumbs
- 1 small box cornflakes (or cornflake crumbs)
- 1 small package oat flour
- 1 loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)
- 1 small rustic loaf of bread
- 1 package 100 calorie whole wheat hamburger buns
- 1 package low-carb whole wheat flour tortillas (such as La Tortilla Factory)
- 1 package angel hair spaghetti
- 1 package 10-minute brown rice (such as Uncle Ben’s)
- 1 pound cavatelli pasta (may be in refrigerated or frozen section)
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Regular or light mayonnaise
- Sriracha sauce
- Light balsamic vinaigrette dressing (or make your own with ingredients in list)
- Cumin
- Garlic powder
- Oregano
- Paprika
- Smoked paprika
- Cayenne pepper
- Onion powder
- Chili powder
- Parsley
- Balsamic vinegar
- Balsamic glaze (I like Delallo)
- Ketchup (optional, for Cheeseburgers)
- Yellow mustard (optional, for Cheeseburgers)
- Vanilla extract
- Furikake (can sub sesame seeds for topping Spicy Salmon Bowl, if desired)
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 pint low fat buttermilk
- 1 (8-ounce) container unsweetened plain almond milk
- 1 (8-ounce) container skim milk
- 1 (6-ounce) container low fat (2%) cottage cheese (I like Good Culture)
- 1 (6-ounce) container whole milk (4%) cottage cheese (I like Good Culture)
- 1 (8-ounce) container nonfat plain Greek yogurt
- 2 (4-ounce) chunks Burrata cheese
- 1 (15-ounce) container part-skim ricotta cheese
- 1 small tub light sour cream (I like Breakstone’s)
- 1 large wedge fresh Parmesan cheese
- 1 small wedge fresh Pecorino Romano (can sub 6 tablespoons Parmesan in Cavatelli Pasta, if desired)
- 1 (8-ounce) package shredded part-skim Mexican blend cheese
- 1 (8-ounce) package shredded part-skim mozzarella cheese
- 1 (8-ounce) package shredded sharp cheddar cheese (can sub 1/3 cup Mexican blend or mozzarella in Zucchini Waffles, if desired)
- 1 small package sliced 2% American or part-skim cheddar cheese
- 1 small container whipped butter (can sub unsalted butter plus a few pinches of salt in Mashed Potatoes, if desired)
- 1 small box unsalted butter
- 1 small box salted butter (can sub 2 teaspoons unsalted butter or olive oil plus a pinch of salt in Rice Pilaf, if desired)
- 1 package (9-inch) pie dough
Canned and Jarred
- 1 (5-ounce) can skinless wild pink or red salmon
- 1 small jar peanut butter
- 1 small jar PB2 (powdered peanut butter. Can sub regular peanut butter in Blueberry Smoothies, if desired)
- 1 small jar marinara (or ingredients to make your own)
- 1 (2.25-ounce) can sliced black olives
- 1 small jar pitted Kalamata olives
- 1 (32-ounce) carton chicken broth
- 1 small jar sliced pickles (optional, for Cheeseburgers)
Frozen
- 1 small bag blueberries
Misc. Dry Goods
- 1 small package granulated sugar (optional, for Waffles)
- Baking powder
Non-Food Items
- Heavy duty aluminum foil
*You can buy gluten free, if desired