A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.
7-Day Healthy Meal Plan
I can’t believe it is almost July 4th!! In this week’s meal plan you will notice that there is more meat (beef) for the weekend than I usually include. This is for those that might be BBQ-ing for the holiday and serving a small crowd. If meat is too expensive or hard to find, you can swap it for chicken or fish. You can also check my recipes under the July 4th holiday tab. I have also included interchangeable meals for both Saturday and Sunday lunch and dinner meals so you can pick and choose or move things around to work for your schedule. Have a safe and happy 4th!
Why Should Everyone Meal Plan?
Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!
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. You should aim for around 1500 calories* per day.
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!
Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!
THE DETAILS:
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. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!
The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.
And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!
MONDAY (6/29)
B: 2 hard-boiled eggs (0B 4G 0P) with slice whole grain toast (3B 3G 3P) and a peach (0B 0G 0P)
L: Turkey Club (7B 8G 7P) with 2 apricots (0B 0G 0P)
D: Angel Hair Pasta with Zucchini and Tomatoes (7B 7G 7P) with a green salad* (1B 1G 1P)
Totals: WW Points 18B 23G 18P, Calories 1,044**
TUESDAY (6/30)
B: Banana Bread Muffin in a Cup (2B 2G 2P) with 1 cup mixed berries (0B 0G 0P)
L: Cobb Salad in a Jar with Buttermilk Ranch (5B 9G 5P)
D: Tzatziki Fish Tacos (6B 8G 6P) and Chickpea Salad with Cucumbers (1B 5G 1P)
Totals: WW Points 14B 24G 14P, Calories 1,092**
WEDNESDAY (7/1)
B: Banana Bread Muffin in a Cup (2B 2G 2P) with 1 cup mixed berries (0B 0G 0P)
L: Cobb Salad in a Jar with Buttermilk Ranch (5B 9G 5P)
D: Zesty Lime Grilled Chicken with Pineapple Salsa (4B 8G 4P) with ½ cup brown rice (3B 3G 0P) and Perfectly
Grilled Zucchini (1B 1G 1P)
Totals: WW Points 15B 23G 12P, Calories 1,056**
THURSDAY (7/2)
B: Breakfast BLT Salad (4B 6G 4P)
L: Italian Chopped Salad (8B 8G 8P) with 2 ounces multigrain roll (3B 3G 3P)
D: Broccoli Beef (7B 7G 7P) with 1 cup cauliflower “rice” (0B 0G 0P)
Totals: WW Points 22B 24G 22P, Calories 1,041**
FRIDAY (7/3)
B: Breakfast BLT Salad (4B 6G 4P)
L: Italian Chopped Salad (8B 8G 8P) with 2 ounces multigrain roll (3B 3G 3P)
D: Grilled Crab Legs (0B 5G 0P) with corn on the cob (0B 3G 0P) and Summer Tomato Salad (1B 1G 1P)
Totals: WW Points 16B 26G 16P, Calories 1,022**
SATURDAY (7/4)
B: Breakfast Pizza*** (5B 8G 5P)
L: Burger Sliders (1B 1G 7P) with Rainbow Potato Salad (5B 5G 2P) and Red, White and Blueberry Trifle (8B 9G 8P)
D: Steak Kebabs with Chimichurri (4B 4G 4P) with Summer Macaroni Salad with Tomatoes and Zucchini (3B 3G 3P)
Totals: WW Points 26B 30G 29P, Calories 1,018**
SUNDAY (7/5)
B: Easy Bagel Recipe (3B 4G 3P) with 2 tablespoons light cream cheese (3B 3G 3P) and a peach (0B 0G 0P)
L: Greek Pasta Salad (5B 5G 5P) and Grilled Pesto Chicken and Tomato Kebabs (4B 6G 4P)
D: ORDER IN!
Totals: WW Points 15B 18G 15P, Calories 593**
*Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup light vinaigrette.
**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.
***Double dough (adjust baking powder accordingly) to make bagels Sunday.
Shopping List
Produce
- 5 medium peaches
- 2 medium apricots
- 2 dry pints strawberries
- 2 dry pints blueberries
- 2 (6-ounce) containers berries (your choice)
- 4 medium lemons
- 3 medium limes
- 1 small (5-ounce) Hass avocado
- 1 medium banana
- 1 small pineapple
- 2 medium heads garlic
- 1 small and 2 medium shallots
- 1 small jalapeno
- 1 ½ pounds multi-color baby potatoes
- 1 (1-inch) piece fresh ginger
- 1 small red bell pepper
- 1 medium orange bell pepper
- 1 small bunch celery
- 1 small carrot
- 5 medium ears corn
- 2 small and 4 medium zucchinis
- 1 medium and 1 large cucumber
- 1 small and 1 large English cucumber
- 2 medium bunches scallions
- 1 large head broccoli
- 1 medium head cauliflower (or 4 cups “riced”)
- ½ head green cabbage
- 1 small and 1 medium heads Romaine lettuce
- 1 head butter/Bibb lettuce
- 1 medium head Lacinato kale
- 1 (5-ounce) bag/clamshell mixed greens
- 1 small bunch fresh spinach
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh mint
- 1 medium bunch/container fresh basil
- 1 small bunch/container fresh oregano (can sub another fresh herb for garnish in Greek Pasta Salad, if desired)
- 1 small bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 1 dry pint plus 3 (1-pound) packages cherry or grape tomatoes
- 1 small, 5 medium and 6 large beef steak, heirloom or vine-ripened tomatoes
- 3 medium and 1 large red onion
- 1 medium yellow onion
Meat, Poultry and Fish
- 1 package center-cut bacon
- 1 ounce sliced genoa salami
- 3 ounces sliced deli turkey breast (I like Boar’s Head)
- ¾ pound boneless, skinless white fish fillets (such as cod, halibut or branzino)
- 3 ¼ pounds boneless, skinless chicken breasts
- 2 pound 93% lean ground beef
- 1 pound flank steak/
- 1 ¼ pound sirloin or Angus beef steak
- 4 pounds king, snow or Dungeness crab legs (may be in frozen section)
Grains*
- 1 small loaf sliced whole grain bread
- 1 package angel hair pasta
- 1 package elbow pasta
- 1 package rotini, cavatappi or bow tie pasta
- 1 package small flour tortillas (such as Mission Street Taco)
- 1 package panko breadcrumbs
- 1 small package dry brown rice (or 2 cups pre-cooked)
- 1 (4-ounce) multigrain roll
- 1 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)
- Light mayonnaise
- Crushed red pepper flakes
- Light vinaigrette dressing (or make your own with ingredients in list)
- Red wine vinegar
- Garlic powder
- Onion powder
- Dried parsley
- Dried basil
- Oregano
- Vanilla extract
- Soy sauce*
- Sesame oil
- Sesame seeds
- Yellow mustard
- Dijon mustard
- Optional bagel toppings: everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes
- Apple cider vinegar
- Ketchup (optional for Burger Sliders)
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 small box butter (optional, for dipping Crab Legs)
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 small wedge Parmigiano Reggiano
- 1 small chunk Feta cheese
- 1 small tub light cream cheese
- 1 pint 1% buttermilk
- 1 small package crumbled gorgonzola or bleu cheese (can sub 1 tablespoon feta or mozzarella in
- Cobb Salad, if desired)
- 1 (32-ounce) tub nonfat plain Greek yogurt (I like Stonyfield)
- 1 (6-ounce) container 2% plain Greek yogurt
Frozen
- 1 small tub whipped topping (such as TruWhip)
Canned and Jarred
- 2 (15-ounce) can chickpeas
- 1 small can fat-free sweetened condensed milk (I use Borden Eagle)
- 1 medium jar dill pickle chips
- 1 small jar pitted Kalamata olives
- 1 small jar whole roasted red peppers
- 1 (15-ounce) can reduced sodium chicken or vegetable broth
Misc. Dry Goods
- 1 small package granulated sugar (optional, for Banana Bread Muffin)
- Optional Banana Bread Muffin add-ins: mini chocolate chips, sprinkles, chopped walnuts, chopped pecans, hemp seeds
- 1 small package brown sugar
- Baking powder
- 1 (4-ounce) package white chocolate or cheesecake instant pudding mix
- Cornstarch (optional, for Broccoli Beef)
- 1 pre-made Angel Food cake
Non-Food Items
- Bamboo skewers
*You can buy gluten free, if desired
