posted July 22, 2022 by Gina
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A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and links to WW recipe builder to get your personal points.
7 Day Healthy Meal Plan
If you follow me on social media, you have watched me cook quite a bit of zucchini this week lol! I love this time of summer and getting fresh veggies from my garden and farmer’s markets! Check out these recipes that enhance that freshness like my Heirloom Tomato Salad, Grilled Shrimp Panzanella Skewers or Grilled Vegetable Platter with Yogurt Mint Sauce. What is your favorite summer vegetable?
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
I’m also excited to share the Skinnytaste Ultimate Meal Planner is now available! 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 meal planner here:
A note about WW Personal Points:
I no longer provide points since they vary on the new Weight Watchers plans but I do provide links to WW Personal points recipe builder for all recipes. Look for the orange button in the recipe card says my WW personal points. Click on that and it takes you to the Weight Watchers website where you can see the WW 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 (7/25)
B: Freezer Breakfast Burritos*
L: Tuna Egg Salad on 1 slice whole grain bread
D: Lighter Eggplant Parmesan with a green salad*
Total Calories: 1,051**
TUESDAY (7/26)
B: LEFTOVER Freezer Breakfast Burritos
L: Tuna Egg Salad on 1 slice whole grain bread
D: LEFTOVER Lighter Eggplant Parmesan with LEFTOVER green salad
Total Calories: 1,051**
WEDNESDAY (7/27)
B: LEFTOVER Freezer Breakfast Burritos
L: Turkey Club and a peach
D: Chicken and Zucchini Stir Fry with ¾ cup brown rice
Total Calories: 1,076**
THURSDAY (7/28)
B: Peach Pie Cottage Cheese Bowls
L: Grilled Chicken Salad with Strawberries and Spinach (½ recipe)
D: Lomo Saltado (recipe x 2)
Total Calories: 912**
FRIDAY (7/29)
B: LEFTOVER Peach Pie Cottage Cheese Bowls
L: LEFTOVER Grilled Chicken Salad with Strawberries and Spinach
D: Mexican Shrimp Diablo with Instant Pot Cilantro Lime Rice
Total Calories: 1,078**
SATURDAY (7/30)
B: Caramelized Onion, Red Pepper and Zucchini Frittata and 1 cup pineapple
L: Spicy Tuna Poke Bowls (recipe x 2)
D: DINNER OUT
Total Calories: 665**
SUNDAY (7/31)
B: Peanut Butter Protein Oatmeal Cookies
L: Zesty Lime Shrimp and Avocado Salad with 12 tortilla chips
D: Slow-Cooker Banh Mi Rice Bowls
Total Calories: 993**
*Prep Burritos and Eggplant and boil eggs Sunday night, if desired. Green salad includes 12 cups mixed greens, 4
scallions and 1 cup each: tomatoes, cucumbers, carrots and chickpeas with ½ cup light vinaigrette. Set aside ½ the
salad, with dressing on the side, for dinner Tuesday.
**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
- 3 medium peaches
- 1 (12-ounce) container fresh strawberries
- 1 medium pineapple
- 2 medium bananas
- 1 small (5-ounce) PLUS 2 medium (6-ounce) Hass avocados
- 3 medium limes
- 2 pounds eggplant
- 2 medium ears of corn
- 3 medium PLUS 1 large zucchini
- 4 Persian cucumbers (can sub another medium English, if desired)
- 1 medium English cucumber
- 1 small PLUS 2 medium PLUS 2 large jalapeno
- 2 medium red bell peppers
- 1 small yellow bell pepper
- 2 medium radishes
- 1 medium Russet or Yukon Gold potato
- 1 large head garlic
- 1 small shallot
- 1 (2-inch) piece ginger
- 4 medium carrots (or 1 small bag pre-shredded)
- 2 large bunches scallions (you need about 20)
- 1 small bunch fresh Italian parsley
- 2 medium bunches fresh cilantro
- ½ small head red cabbage (or 1 small bag pre-shredded)
- 1 (5-ounce) bag/clamshell baby spinach
- 1 (1-pound) bag/clamshell mixed greens
- 1 small head Iceberg lettuce
- 6 medium tomatoes
- 3 medium red onions
- 1 medium white onion
- 1 small yellow onion
Meat, Poultry and Fish
- 1 package center-cut bacon
- 3 ounces thinly sliced deli turkey breast (I like Boar’s Head)
- 1 ½ pounds boneless, skinless chicken breast
- 1 pound lean sirloin steak
- 2 pounds large peeled and deveined shrimp
- 1 pound pork tenderloin
- 1 pound sushi grade tuna (for Saturday lunch. Buy frozen or at the end of the week)
Grains*
- 1 medium package dry brown rice (or 8 cups pre-cooked)
- 1 small package long grain white or jasmine rice
- 1 loaf whole grain sliced bread (I like Dave’s Killer Bread)
- 1 package (8-inch) low carb flour tortillas (I use Ole Extreme Wellness)
- 1 small package old fashioned or quick oats
- 1 medium bag tortilla chips
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 vinaigrette dressing (or make your own with ingredients in list)
- Reduced sodium soy sauce*
- Mirin
- Sesame oil
- Black sesame seeds
- Honey
- Cinnamon
- Golden balsamic vinegar
- Apple cider vinegar
- Distilled white vinegar
- Garlic powder
- Seasoning salt (such as Montreal Steak Grill Mates)
- Cumin
- Oregano
- Vanilla extract
Dairy & Misc. Refrigerated Items
- 2 dozen large eggs
- 1 (15-ounce) tub part-skim ricotta cheese (I love Polly-O)
- 1 (16-ounce) tub low fat cottage cheese (I like Good Culture)
- 1 (8-ounce) bag shredded cheddar or pepper jack cheese
- 1 (16-ounce) bag shredded part-skim mozzarella cheese (I like Sargento)
- 1 small package soft goat cheese
- 1 small wedge fresh Pecorino Romano cheese (can sub Parmesan in Eggplant Parmesan, if desired)
- 1 small wedge fresh Parmesan cheese
- 1 small box unsalted butter
Canned and Jarred
- 2 (2.6-ounce) packets light tuna in water
- 2 jars marinara sauce (or ingredients to make your own)
- 1 (14.5-ounce) can fire roasted diced tomatoes
- 1 (15-ounce) can chicken broth
- 1 (15-ounce) can chickpeas
- 1 small jar peanut butter (or nut/seed butter of your choice)
- 1 small can/jar chipotle peppers in adobo
Misc. Dry Goods
- Cornstarch
- 1 small package granulated sugar
- 1 small package brown sugar
- 1 small package sugar free chocolate chips (such as Lily’s)
- 1 small container vanilla protein powder (I like Orgain)
- 1 small package shelled pistachios (if buying from bulk bin, you need 2 tablespoons)
Non-Food Items
*You can buy gluten free, if desired
