Healthy

7 Day Healthy Meal Plan (June 27-July 3)




posted June 24, 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 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

Food, fun and fireworks! I can’t believe it is almost July 4th! If you are grilling check out my Inside Out Turkey Cheeseburgers, Grilled Crab Legs or Grilled Bourbon Chicken. For a colorful side try my Greek Pasta Salad or my Rainbow Potato Salad.

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 (6/27)
B: Classic Egg Salad on 1 slice whole grain bread with 1 cup strawberries
L: Mayo-less Tuna Pasta Salad
D: Chickpea Milanese

Total Calories: 893*

TUESDAY (6/28)
B: LEFTOVER Classic Egg Salad on 1 slice whole grain bread with 1 cup strawberries
L: LEFTOVER Mayo-less Tuna Pasta Salad
D: Ground Turkey Taco Lettuce Wraps with 2 tablespoons shredded cheddar and Best Guacamole with 12 tortilla chips

Total Calories: 1,117*

WEDNESDAY (6/29)
B: LEFTOVER Classic Egg Salad on 1 slice whole grain bread with 1 cup strawberries
L: Chickpea Avocado Salad (½ recipe) alongside 1 cup plain Greek yogurt with 1 teaspoon honey
D: Crock Pot Honey Sesame Chicken with ¾ cup brown rice and Roasted Broccoli with Smashed Garlic (recipe x 2)

Total Calories: 1,173*

THURSDAY (6/30)
B: Protein PB & J Smoothie Bowl
L: Turkey Club and 8 baby carrots
D: LEFTOVER Crock Pot Honey Sesame Chicken with ¾ cup brown rice and LEFTOVER Roasted Broccoli with Smashed Garlic

Total Calories: 1,135*

FRIDAY (7/1)
B: Protein PB & J Smoothie Bowl
L: Turkey Club and 8 baby carrots
D: Grilled Shrimp Panzanella Skewers with Lemon-Parsley Potato Foil Packets
Total Calories: 976*

SATURDAY (7/2)
B: Strawberry Scones with 1 cup cantaloupe
L: Healthy Baked Chicken Nuggets with White Bean Caprese Salad
D: DINNER OUT

Total Calories: 584*

SUNDAY (7/3)
B: LEFTOVER Strawberry Scones with 1 cup cantaloupe
L: Buffalo Shrimp Lettuce Wraps
D: Peruvian-Inspired Grilled Chicken Skewers with Avocado Aji Verde Sauce with 1 corn on the cob and Black Bean, Avocado, Cucumber and Tomato Salad

Total Calories: 1,015*

*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.

*Google doc

Shopping List

Produce

  • 2 (1-pound) containers fresh strawberries
  • 4 medium and 2 large peaches
  • 1 medium cantaloupe
  • 2 medium lemons
  • 3 medium limes
  • 5 medium (6-ounce) Hass avocados
  • 4 medium ears of corn
  • 1 large English cucumber
  • 1 small bell pepper (color of your choice)
  • 2 medium jalapenos
  • 3 pounds broccoli florets
  • 1 pound baby red or Yukon gold potatoes
  • 2 medium heads garlic
  • 1 small bunch scallions
  • 1 small bunch celery
  • 1 small bag baby carrots
  • 1 small bunch/container fresh chives (can sub scallion greens for garnish on Egg Salad and Buffalo Shrimp Salad, if desired)
  • 1 small bunch/container fresh basil
  • 1 small bunch fresh cilantro
  • 1 small bunch fresh Italian parsley
  • 1 large head Romaine lettuce
  • 1 medium head Iceberg lettuce
  • 1 (1-pound) container baby arugula
  • 1 dry pint PLUS 1 (1-pound) container cherry or grape tomatoes
  • 3 medium vine-ripened tomatoes
  • 1 large red onion
  • 1 small yellow onion

Meat, Poultry and Fish

  • 3 pounds boneless, skinless chicken breasts
  • 2 pounds boneless, skinless chicken thighs
  • 1.3 pounds 99% lean ground turkey
  • 2 pounds large or jumbo peeled and deveined shrimp
  • 1 package center-cut bacon
  • 6 ounces sliced deli turkey breast (I like Boar’s Head)

Grains*

  • 1 small loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)
  • 1 package whole wheat pasta (such as penne, cavatappi or rotini)
  • 1 package whole wheat or white seasoned breadcrumbs
  • 1 package panko breadcrumbs
  • 1 small sourdough roll
  • 1 small package all-purpose unbleached flour
  • 1 small package whole wheat flour
  • 1 bag tortilla chips
  • 1 small bag dry brown rice (or 6 cups pre-cooked)

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
  • Paprika
  • Red wine vinegar
  • Unfiltered apple cider vinegar
  • Rice wine vinegar
  • White vinegar
  • Balsamic glaze
  • Sesame oil
  • Sesame seeds
  • Sriracha sauce
  • Frank’s RedHot sauce
  • Reduced sodium soy sauce*
  • Honey
  • Garlic powder
  • Onion powder
  • Cumin
  • Chili powder
  • Oregano
  • Vanilla extract
  • Sazon

Dairy & Misc. Refrigerated Items

  • ½ dozen large eggs
  • 1 (4-ounce) chunk fresh mozzarella
  • 1 small wedge fresh Parmesan
  • 1 (8-ounce) bag shredded cheddar cheese
  • 1 small box butter
  • 1 pint light buttermilk
  • 1 (8-ounce) container nut, soy or milk of your choice
  • 1 (8-ounce) container nonfat plain Greek yogurt
  • 1 small container light blue cheese dressing (or ingredients to make your own)

Canned and Jarred

  • 1 (15.5-ounce) can black beans
  • 1 (15-ounce) can Great Northern or white kidney beans
  • 1 (15-ounce) can chickpeas
  • 1 (8-ounce) can tomato sauce
  • 1 (4-ounce) can or (4.5-ounce) tube tomato paste
  • 1 (5-ounce) can albacore tuna
  • 1 small jar peanut butter
  • 1 small jar capers

Frozen

  • 1 small package blueberries (can buy fresh and freeze yourself, if desired)
  • 1 small package sliced strawberries

Misc. Dry Goods

  • Cornstarch
  • Baking powder
  • 1 small package chickpea flour
  • 1 small container vanilla protein powder
  • 1 bottle light beer (such as Corona)
  • 1 small package granulated sugar

Non-Food Items

  • Wood or metal skewers
  • Heavy duty aluminum foil

*You can buy gluten free, if desired

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