Healthy

7 Day Healthy Meal Plan (June 20-26)




posted June 17, 2022 by Gina

This post may contain affiliate links. Read my disclosure policy.

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include macros and links to WW recipe builder to get your personal points.

7 Day Healthy Meal Plan

Peaches!! Any way you slice them, I am eating them! To trick to that perfect peach is to find one that is not quite firm to the touch, one that has a little “give” to it. But don’t squeeze too hard- it can bruise the fruit! A ripe peach has a dark yellow color and becomes round as it ripens. Gently wash them under running water and dry with a paper towel before eating or using. If you are a peach lover add these to your meal plan this week; Grilled Peaches With Honey, Grilled Peach and Watermelon Burrata Salad, Grilled Shrimp Panzanella Skewers or Blueberry Peach Crisp and 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

Skinnytaste Ultimate Meal PlannerSkinnytaste Ultimate 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!

Skinnytaste Ultimate Meal Planner

Skinnytaste Ultimate Meal Planner

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 (6/20)
B: Mango Coconut Chia Pudding
L: Sous Vide Chicken Breast and Cilantro Lime Chicken Avocado Salad
D: The Best Grilled Portobello Mushroom Burger with Baby Red Potato Salad
Total Calories: 958*

TUESDAY (6/21)
B: LEFTOVER Mango Coconut Chia Pudding
L: LEFTOVER Sous Vide Chicken Breast and Cilantro Lime Chicken Avocado Salad
D: Ground Turkey Skillet with Zucchini, Corn, Black Beans and Tomato with Chipotle’s Cilantro Lime Rice

Total Calories: 1,016*

WEDNESDAY (6/22)
B: Peanut Butter Oatmeal Protein Cookies
L: LEFTOVER Sous Vide Chicken Breast and Cilantro Lime Chicken Avocado Salad
D: Pasta with Italian Chicken Sausage, Peppers and Escarole and a green salad**

Total Calories: 1,039*

THURSDAY (6/23)
B: LEFTOVER Peanut Butter Oatmeal Protein Cookies
L: LEFTOVER Pasta with Italian Chicken Sausage, Peppers and Escarole
D: Grilled Rosemary Lamb Chops with Watermelon, Arugula and Feta Salad
Total Calories: 992*

FRIDAY (6/24)
B: LEFTOVER Peanut Butter Oatmeal Protein Cookies
L: LEFTOVER Pasta with Italian Chicken Sausage, Peppers and Escarole
D: Broiled Fish with Tomato Caper Sauce with 1 cup whole wheat orzo and Easy Garlic Broccolini

Total Calories: 1,076*

SATURDAY (6/25)
B: Breakfast Casserole with Spinach and Feta with a nectarine
L: Air Fryer Chicken Tenders with Heirloom Tomato Salad
D: DINNER OUT

Total Calories: 760*

SUNDAY (6/26)
B: LEFTOVER Breakfast Casserole with Spinach and Feta with 1 cup watermelon
L: BLT Salad with Avocado
D: The Best Turkey Meatloaf Recipe with Instant Pot Mashed Potatoes and String Beans with Garlic and Oil

Total Calories: 1,039*

*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.
**Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, carrots, cucumbers, chickpeas with ¼ cup light vinaigrette.

*Google doc

Shopping List

Produce

  • 1 large ripe champagne mango
  • 2 medium ripe bananas
  • 4 medium nectarines
  • 1 medium seedless watermelon
  • 3 medium limes
  • 3 medium lemons
  • 1 small (5-ounce) PLUS 2 medium (6-ounce) Hass avocados
  • 2 medium heads garlic
  • 5 medium shallots
  • 1 medium jalapeno
  • 1 medium red bell pepper
  • 1 small green bell pepper
  • 4 portobello mushroom caps
  • 1 large zucchini
  • 1 small cucumber
  • 1 medium ear of corn
  • 2 bunches broccolini
  • 1 pound fresh string beans
  • 2 pounds Russet potatoes
  • 1 ¼ pounds baby red potatoes
  • 1 large bunch scallions
  • 1 medium carrot
  • 1 small bunch/container fresh rosemary
  • 1 small bunch/container fresh basil
  • 1 small bunch fresh Italian parsley (can sub scallion greens for garnish on Mashed Potatoes, if desired)
  • 1 medium bunch fresh cilantro
  • 1 large head Romaine lettuce
  • 1 medium head escarole
  • 1 (1-pound) bag/clamshell fresh baby spinach
  • 1 (1-pound) bag/clamshell fresh baby arugula
  • 4 medium PLUS 1 large vine-ripened tomato
  • 4 large heirloom tomatoes
  • 7 medium Roma or plum tomatoes
  • 1 large red onion
  • 1 small PLUS 1 medium yellow onion

Meat, Poultry and Fish

  • 1 pound (2) boneless, skinless chicken breasts
  • 1 ¼ pound boneless, skinless chicken breast tenders
  • 1 pound Italian chicken sausage
  • 2.3 pounds 93% lean ground turkey
  • 8 bone-in lamb loin chops (about 3.5-ounce each)
  • 1 ½ pounds (4) tilapia, flounder or grouper fillets
  • 1 package center-cut bacon

Grains*

  • 1 package low calorie whole wheat buns (I like Martin’s)
  • 1 small package old fashioned or quick oats
  • 1 small bag extra-long grain or basmati rice
  • 1 package penne pasta
  • 1 package whole wheat orzo pasta
  • 1 package seasoned whole wheat breadcrumbs
  • 1 package panko breadcrumbs

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)
  • Marjoram
  • Worcestershire sauce
  • Ketchup
  • Light mayonnaise
  • Crushed red pepper flakes
  • Balsamic vinegar
  • Light vinaigrette dressing (or make your own with ingredients in list)
  • Vanilla extract
  • Ground cinnamon
  • Cumin
  • Red wine vinegar
  • Dijon mustard
  • Steak seasoning (such as Montreal Steak Grill Mates)
  • Reduced sodium soy sauce*
  • Seasoning salt (such as Lawry’s)
  • Nu-Naturals liquid stevia (or sweetener of your choice)

Dairy & Misc. Refrigerated Items

  • 2 ½ dozen large eggs
  • 1 (8-ounce) container unsweetened almond milk
  • 1 pint 2% milk
  • 1 (8-ounce) container heavy cream
  • 1 pint low fat buttermilk
  • 1 small package sliced reduced fat Swiss cheese (I like Alpine Lace)
  • 1 small wedge Parmigiano Reggiano
  • 1 (16-ounce) package feta cheese
  • 1 small tub light sour cream
  • 1 small tub whipped butter

Canned and Jarred

  • 1 small jar kalamata olives
  • 1 small jar capers
  • 1 (15-ounce) can chickpeas
  • 1 (15-ounce) can black beans
  • 1 (4-ounce) can or (4.5-ounce) tube tomato paste
  • 1 small jar peanut butter (or any nut or seed butter)
  • 1 (13.5-ounce) can lite coconut milk

Misc. Dry Goods

  • 1 small package chia seeds (if buying from bulk bin, you need 4 tablespoons)
  • 1 small packaged sweetened shredded coconut (if buying from bulk bin, you need 1 tablespoon)
  • 1 small container vanilla protein powder (I like Orgain)
  • 1 small package sugar free chocolate chips (I like Lily’s)
  • 1 bottle Pinot Grigio

Non-Food Items

  • Gallon size Ziploc bags (for sous vide)

*You can buy gluten free, if desired

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