Free 7 Day Healthy Meal Plan (June 12-18)

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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 Weight Watchers points.

Table of Contents

7 Day Healthy Meal Plan (June 12-18)

Happy Father’s Day to all the dads out there! I hope you feel all the love and appreciation headed your way. Whether you are grilling out with something like my Grilled Balsamic Steak with Tomatoes and Arugula or wanting some seafood, you are sure to find the perfect meal! Don’t forget a sweet final touch with a dessert like these Cheesecake Brownies.

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 (6/12)
B: Mushroom-Spinach Scrambled Eggs with 1 slice whole grain toast
L: Italian Sub Broccoli Salad
D: Tofu Poke Bowl (recipe x 2)

Total Calories: 1,274*

TUESDAY (6/13)
B: Greek Cottage Cheese Bowl
L: Italian Sub Broccoli Salad
D: Instant Pot Pork Carnitas in 2 corn tortillas with Pico de Gallo (recipe x 2) and 1 ounce avocado with Mexican Inspired Corn Salad with Cotija

Total Calories: 1,033*

WEDNESDAY (6/14)
B: Mushroom-Spinach Scrambled Eggs with 1 slice whole grain toast
L: Italian Sub Broccoli Salad
D: LEFTOVER Instant Pot Pork Carnitas in 2 corn tortillas with Pico de Gallo and 1 ounce avocado with LEFTOVER Mexican Inspired Corn Salad with Cotija

Total Calories: 1,228*

THURSDAY (6/15)
B: Greek Cottage Cheese Bowl
L: Italian Sub Broccoli Salad
D: Turkey Burger Recipe with Air Fryer Sweet Potato Fries (recipe x 2)
Total Calories: 1,132*

FRIDAY (6/16)
B: Avocado Toast with 1 cup strawberries
L: Hearts of Palm Noodle Peanut Stir Fry
D: Sheet Pan Teriyaki Salmon and Vegetables (recipe x 2) with ¾ cup brown rice
Total Calories: 1,179*

SATURDAY (6/17)
B: Peach Pie Cottage Cheese Bowls (recipe x 2)
L: Chicken Summer Rolls
D: DINNER OUT

Total Calories: 571*

SUNDAY (6/18)
B: Crustless Ham and Cheese Quiche with 1 cup mixed berries
L: Air Fryer Burst Tomato Burrata Caprese Salad (recipe x 2)
D: Steak Kebabs with Chimichurri, Grilled Lobster Tails with Herb Butter and Macaroni Salad with Tomatoes

Total Calories: 1,127*

*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.