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.
Free 7 Day Healthy Meal Plan (July 1-7)
July 4th, 4th of July, Independence Day…no matter what you call it, it is a day celebrated with fireworks, parades and barbecues honoring the ideals of freedom and democracy. It is a day to appreciate and a day to celebrate with family and friends. My Veggie Kabobs, Black Bean, Avocado, Cucumber and Tomato Salad, Juicy Lucy (Stuffed Turkey Cheeseburger) and these easy Red White and Blue Fruit Skewers are some of my favorites recipes to make for a party at home or take to any BBQ!
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!
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!
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!)
My 5 Favorite Sales Happening Right Now
Check out my 5 favorite deals and sales happening this weekend:
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 (7/1)
B: Mushroom Spinach Scrambled Eggs with 1 cup mixed berries
L: Chicken Waldorf Salad with a whole grain roll
D: Spicy Black Bean Burgers with Chipotle Mayonnaise and Mexican-Inspired Grilled Corn Salad with Cotija (½ recipe)
Total Calories: 1,144*
TUESDAY (7/2)
B: Mushroom Spinach Scrambled Eggs with 1 cup mixed berries
L: Chicken Waldorf Salad with a whole grain roll
D: Shrimp Scampi Tacos with Caesar Salad Slaw and Roasted Cauliflower Rice with Garlic and Lemon (recipe x 2)
Total Calories: 1,095*
WEDNESDAY (7/3)
B: Tropical Chia Pudding Breakfast Bowl
L: Chicken Waldorf Salad with a whole grain roll
D: Soy Marinated Beef and Broccoli Skewers with ¾ cup brown rice and Asian Slaw with Mango
Total Calories: *
THURSDAY (7/4)
B: Tropical Chia Pudding Breakfast Bowl
L: Italian Pasta Salad and Italian Caprese Salad
D: Turkey Burger with Coleslaw and Grilled Corn on the Cob
Total Calories: 1,143*
FRIDAY (7/5)
B: Greek Yogurt with Berries, Nuts and Honey
L: Tuna Poke Salad (½ recipe)
D: Flounder Piccata and Orzo with Zucchini and Tomato
Total Calories: 1,078*
SATURDAY (7/6)
B: High-Protein Egg Bagel (recipe x 2) with 2 tablespoons light cream cheese, 2 ounces lox, and 4 red onion rings
L: Air Fryer Chicken Bites with Chickpea Salad with Cucumbers and Tomato
D: DINNER OUT
Total Calories: 735*
SUNDAY (7/7)
B: High-Protein Egg Bagel with 1 egg, 1 slice cheddar cheese, and 2 strips center cut bacon
L: LEFTOVER Air Fryer Chicken Bites and Salad with Berries and Pecans
D: Grilled Cumin Spiced Pork Tenderloin with Red Potato Salad and String Beans with Garlic and Oil
Total Calories: 1,152*
*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 (6-ounce) container raspberries
- 1 (6-ounce) container blackberries
- 1 (6-ounce) container blueberries
- 1 (12-ounce) container strawberries
- 1 medium apple
- ½ pound seedless red grapes
- 1 medium apple
- 1 medium kiwi
- 1 small ripe mango PLUS 1 medium (underripe) mango
- 5 medium lemons
- 1 medium lime
- 2 small (5-ounce) Hass avocados
- 2 medium heads garlic
- 1 small shallot
- 1 (2-inch) piece fresh ginger
- 4 medium PLUS 3 large ears of corn
- 1 medium red bell pepper
- 1 medium green bell pepper
- 1 pound green beans
- 8 ounces sliced mushrooms
- 2 medium English cucumbers
- 4 mini (Persian) cucumbers
- 1 small zucchini
- 1 small bunch celery
- 1 medium bag shredded carrots
- 2 (16-ounce) bags riced cauliflower
- 1 pound florets PLUS 1 large head broccoli
- 1 ½ pounds baby red potatoes
- 3 large bunches scallions (you need about 25)
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh basil
- 1 (1-pound) clamshell/bag baby spinach
- 1 (1-pound) clamshell/bag baby arugula
- 1 small head Romaine lettuce
- 1 small head green cabbage (or 1 bag pre-shredded)
- ½ small head purple cabbage (or 1 bag pre-shredded)
- 1 dry pint grape or cherry tomatoes
- 2 large vine-ripened tomatoes
- 1 small plum tomato
- 1 small PLUS 1 medium red onion
- 1 small yellow onion
Meat, Poultry and Fish
- 1 (18-ounce) pork tenderloin
- 1 (1-pound) trimmed NY strip steak
- 1 pound tail-off, peeled and deveined raw jumbo shrimp
- 1 (8-ounce) package sliced lox (smoked salmon)
- 4 ounces sushi grade tuna (buy frozen or closer to Friday)
- 1 pound 93% lean ground turkey
- 1 ¼ pound (4) flounder fillets
- 3 ½ pounds boneless, skinless chicken breasts (I prefer organic)
- 1 (4-ounce) package genoa salami
- 1 package center-cut bacon
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)
- Light mayonnaise
- Cumin
- Hot sauce
- Tajin
- Crushed red pepper flakes
- Dijon mustard
- Reduced sodium soy sauce*
- Rice wine vinegar
- Honey
- Sesame oil
- Black and white sesame seeds
- Red wine vinegar
- White wine vinegar
- Garlic powder
- Dried parsley
- Balsamic vinegar
- Champagne vinegar
- Dried onion flakes
- Ketchup
- Mustard
- Worcestershire sauce
- Honey
- Sriracha sauce
- Wasabi paste
- Furikake (I like Eden Shake)
- Optional bagel toppings, such as Everything Bagel Seasoning
- Adobo seasoning
- Italian seasoning
- Sazon (optional, for Chicken Bites)
- Dried basil
- Chili powder
- Paprika
- Italian dressing
Dairy & Misc. Refrigerated Items
- 1 (18-pack) large eggs
- 1 pint liquid egg whites
- 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 small box unsalted butter
- 1 small tub light cream cheese
- 1 package cotija cheese
- 1 (8-ounce) chunk fresh mozzarella
- 1 (8-ounce) package sliced cheddar cheese
- 1 (8-ounce) package sliced reduced fat provolone or mozzarella cheese
- 1 medium wedge fresh Parmesan cheese
- 1 (8-ounce) container unsweetened vanilla almond milk
Grains*
- 1 package hamburger buns
- 1 package whole grain rolls (I like Martin’s Whole Wheat Potato)
- 1 small package quick oats
- 1 package seasoned white or whole wheat bread crumbs
- 1 (16-ounce) package fusilli pasta (I like Delallo)
- 1 (16-ounce) package orzo pasta
- 1 small package unbleached all-purpose flour
- 1 small package dry brown rice (or 3 cups pre-cooked)
- 1 small package corn tortillas (you need 8)
Canned and Jarred
- 1 (32-ounce) carton low sodium chicken broth
- 1 (16-ounce) can black beans
- 1 (15-ounce) can chickpeas
- 1 small can/jar chipotle peppers in adobo
- 1 small can/jar anchovy filets
- 1 medium jar pepperoncini
- 1 small can sliced black olives
- 1 small jar capers
Frozen
- 1 small package shelled edamame
Misc. Dry Goods
- 1 small package pecan halves (if buying from bulk bin, you need about 1/3 cup)
- 1 small package walnuts (if buying from bulk bin, you need 1 tablespoon. Can buy extra pecans and sub in Greek Yogurt with Berries, if desired)
- 1 small package chia seeds (if buying from bulk bin, you need ¼ cup)
- 1 small package dried unsweetened shredded coconut (if buying from bulk bin, you need 2 tablespoons)
- Monk fruit sweetener, stevia or sweetener of choice
- 1 bottle dry white wine
- Baking powder
*You can buy gluten free, if desired