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 10-16)
As the summer heats up- we don’t want our kitchen to as well! Keep it cool with air fryer recipes like Perfect Air Fryer Shrimp, Chili-Lime Air Fryer Salmon or my Air Fryer Burst Tomato Burrata Caprese Salad. No air fryer? No problem! Check out my Instant Pot recipes!
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 (7/10)
B: Berry Cottage Cheese Breakfast Bowls
L: Taco Salad with 1 ounce avocado
D: Spicy Gochujang Tofu Bowl (recipe x 2)
Total Calories: 1,063*
TUESDAY (7/11)
B: 2 scrambled eggs with 1 sliced whole grain toast and 1 cup cherries
L: Taco Salad with 1 ounce avocado
D: Tzatziki Fish Tacos with Mediterranean Bean Salad
Total Calories: 1,173*
WEDNESDAY (7/12)
B: Berry Cottage Cheese Breakfast Bowls
L: Taco Salad with 1 ounce avocado
D: Grilled Pesto Chicken and Tomato Kebabs with Grilled Vegetable Orzo Pasta Salad
Total Calories: 1,151*
THURSDAY (7/13)
B: 2 scrambled eggs with 1 sliced whole grain toast and 1 cup cherries
L: Taco Salad with 1 ounce avocado
D: One-Pot Orzo with Sausage, Spinach and Corn
Total Calories: 1,029*
FRIDAY (7/14)
B: Berry Cottage Cheese Breakfast Bowls
L: Chicken Club Lettuce Wrap Sandwich and 1 cup cherries
D: Air Fryer Salmon with Maple Soy Glaze with Easy Garlic Broccolini and ¾ cup brown rice
Total Calories: 1,092*
SATURDAY (7/15)
B: Bacon Spinach Breakfast Casserole with Gruyere Cheese and a peach
L: Grilled Chicken Salad with Strawberries and Spinach
D: DINNER OUT
Total Calories: 666*
SUNDAY (7/16)
B: LEFTOVER Bacon Spinach Breakfast Casserole with Gruyere Cheese and 1 cup mixed berries
L: Open-Faced Tuna Melt Sandwich (recipe x 2) with Air Fryer French Fries (recipe x 2)
D: Grilled Cumin Spiced Pork Tenderloin with Mexican-Inspired Grilled Corn Salad and Black Bean, Avocado and Cucumber and Tomato Salad (½ recipe)
Total Calories: 1,052*
*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 dry pint blackberries
- 1 dry pint raspberries
- 1 dry pint blueberries
- 1 (12-ounce) PLUS 1 (1-pound) package strawberries
- 4 medium peaches
- 1 pound fresh cherries
- 4 medium limes
- 3 medium lemons
- 1 small (5-ounce) PLUS 1 medium (6-ounce) avocado
- 1 large head garlic
- 1 large shallot
- 1 (2-inch) piece fresh ginger
- 1 large English cucumber
- 1 large zucchini
- 1 small PLUS 1 medium red bell pepper
- 1 medium yellow bell pepper
- 2 bunches broccolini
- 6 large ears of corn
- 2 medium Yukon Gold or Russet potatoes
- 1 large bunch scallions
- 1 small bunch celery
- 2 medium carrots
- 1 medium bag tri-color coleslaw mix (you need 6 cups)
- 1 medium head Romaine lettuce
- 1 small head Iceberg lettuce
- 1 small head white cabbage
- 1 (5-ounce) PLUS 1 (1-pound) bag/clamshell baby spinach
- 1 small bunch/container fresh mint
- 1 small bunch/container fresh dill
- 1 large bunch/container fresh basil
- 1 medium bunch Italian parsley
- 1 small bunch cilantro
- 4 medium vine-ripened tomatoes
- 2 dry pints grape or cherry tomatoes
- 1 small PLUS 1 medium red onion
- 1 small PLUS 1 medium yellow onion
Meat, Poultry and Fish
- 1 package center-cut bacon
- 3 ounces sliced deli chicken or turkey breast
- 1 pound mild Italian chicken sausage
- 1 pound 93% lean ground turkey, beef or chicken (your choice, for Taco Salad)
- 2 ¼ pounds boneless, skinless chicken breasts
- 1 pork tenderloin (about 1 pound)
- ¾ pound boneless, skinless white fish fillets (such as cod, halibut or branzino)
- 1 ½ pounds (4) wild salmon fillets
Grains*
- 1 small loaf sliced whole wheat bread
- 1 package small (taco or street taco-size) flour tortillas
- 1 package orzo pasta
- 1 package plain panko breadcrumbs
- 1 medium package dry brown rice (or 5 cups pre-cooked)
- 1 small package unbleached all-purpose flour
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)
- Garlic powder
- Cumin
- Chili powder
- Paprika
- Oregano
- Gochujang
- Reduced sodium soy sauce*
- Unseasoned rice vinegar
- Sesame oil
- Honey
- Pure maple syrup
- Sriracha sauce
- Crushed red pepper flakes (optional, for Broccolini)
- Red wine vinegar
- Golden balsamic vinegar
- Regular or light mayonnaise
- Seasoned salt (such as Montreal Steak Grill Mates)
- Tajin or Chili Lime seasoning
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 (32-ounce) container low fat cottage cheese (I like Good Culture)
- 1 (6-ounce) container plain nonfat Greek yogurt
- 1 small container fresh pico de gallo (or ingredients to make your own)
- 1 small package Cotija cheese
- 1 (8-ounce) chunk Gruyere cheese
- 1 (4-ounce) package soft goat cheese
- 1 small wedge fresh Parmesan or Parmigiano Reggiano cheese
- 1 (8-ounce) package shredded cheddar cheese
- 1 (8-ounce) package sliced reduced fat American or cheddar
- 1 (8-ounce) bottle nonfat milk
- 2 (14-ounce) packages extra-firm tofu
Canned and Jarred
- 1 small jar mild salsa
- 1 (8-ounce) can tomato sauce
- 1 (15.5-ounce) can garbanzo beans
- 2 (15-ounce) cans black beans
- 1 (32-ounce) carton low sodium chicken braoth
- 2 (4.5-ounce) cans tuna in water
Frozen
- 1 small package corn kernels (can sub 1 cup fresh corn in One Pot Orzo, if desired)
Misc. Dry Goods
- 1 small package slivered almonds (if buying from bulk bin, you need 6 tablespoons)
Non-Food Items
- Wooden or metal skewers (you need 16)
- Parchment paper
*You can buy gluten free, if desired
