A free 7 day flexible weight loss meal plan that includes breakfast, lunch and dinner ideas and a grocery list. All recipes include macros and Weight Watchers points.
7-Day Healthy Meal Plan (July 10-16)
When it gets hot in summer, we don’t want to do the same in our kitchen! 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!
As food prices skyrocket, many of us need to adjust, scale back, and/or get more creative with our meals. One of the absolute BEST ways to stay on budget and maintain healthy eating habits is with a MEAL PLAN. You can get more affordable 5-day meal plans by subscribing to Relish+ (get a 14-day free trial here!).
Ultimate Skinnytaste Meal Planner
Get Skinnytaste’s Ultimate Meal Planner! The spiral-bound 52-week meal planner features weekly meal planning grids that you can tear out and stick on your fridge when needed, 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 made 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 on WW Points
If you follow Weight Watchers, all of the recipes here have been updated to reflect the new requirements weight watchers program, with dots appearing under the recipe title. The WW button The recipe card will take you to the Weight Watchers website where you can see the recipe builder that is used to calculate these points and add them to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index will also be updated!
About the menu
If you’re new to my meal plans, I’ve shared these free, flexible, healthy 7-day meal plans with you (you can see my past meal plans here) as a guide a lot of leeway for you to add more food, Coffee, Beverages, Fruits, Snacks, Dessert, Wine, etc. or swap recipes for meals you prefer, you can search the index for recipes by courses. Depending on your goals, you should aim for at least 1500 calories* per day. There is no one size fits all, it depends on your goals, age, weight, etc.
Plus, there’s a concise, organized grocery list that makes grocery shopping a lot easier and less stressful. Save money and time. You’ll eat out less often, waste less food and have everything you need to stay on track, at your fingertips.
Lastly, if you’re at it Facebook Join my Skinnytaste Facebook community where everyone shares photos of recipes they make. You can join here. I love all the ideas everyone is sharing! If you want to be on the email list, you can sign up here so you don’t miss a meal plan!
meal plan:
Breakfast and lunch Monday through Friday are for one person, while dinner and all meals on Saturday and Sunday are for a family of four. Some recipes leave enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to prepare all the 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 slice of whole wheat toast and 1 cup of cherries
L: Taco salad with 1 ounce avocado
D: Tzatziki fish tacos with Mediterranean bean salad
Total Calories: 1,173*
WEDNESDAY (07/12)
B: Berry Cottage Cheese Breakfast Bowls
L: Taco salad with 1 ounce avocado
D: Grilled Pesto Chicken Tomato Kebabs with Grilled Vegetable Orzo Pasta Salad
Total Calories: 1,151*
THURSDAY (13.07.)
B: 2 scrambled eggs with 1 slice of whole wheat toast and 1 cup of cherries
L: Taco salad with 1 ounce avocado
D: One pot orzo with sausage, spinach and corn
Total Calories: 1,029*
FRIDAY (07/14)
B: Berry Cottage Cheese Breakfast Bowls
L: Chicken Club Lettuce Wrap Sandwich and 1 cup cherries
D: Air Fryer Maple Soy Glazed Salmon with plain garlic broccolini and ¾ cup brown rice
Total Calories: 1,092*
SATURDAY (07/15)
B: Bacon and spinach breakfast casserole with Gruyère cheese and a peach
L: Grilled chicken salad with strawberries and spinach
D: Dinner out
Total Calories: 666*
SUNDAY (07/16))
B: LEFTOVER Bacon Spinach Breakfast Casserole with Gruyere Cheese and 1 cup mixed berries
L: Open Tuna Melt Sandwich (Recipe x 2) with Air Fryer Fries (Recipe x 2)
D: Grilled cumin-seasoned pork tenderloin with Mexican-inspired grilled corn salad and black bean, avocado, cucumber and tomato salad (½ recipe)
Total Calories: 1,052*
*This is a guide only, women should aim for around 1500 calories per day. Here’s a helpful calculator for estimating your calorie needs. I left you plenty of leeway to add other foods like coffee, beverages, fruits, snacks, desserts, wine, etc.
*Google Doc
Shopping List
To produce
- 1 dry pint blackberries
- 1 dry pint raspberries
- 1 dry pint blueberries
- 1 (12 ounce) PLUS 1 (1 pound) pack of strawberries
- 4 medium peaches
- 1 pound fresh cherries
- 4 medium limes
- 3 medium lemons
- 1 small (5 ounces) PLUS 1 medium (6 ounces) avocado
- 1 large clove of garlic
- 1 large shallot
- 1 (2 inch) piece of fresh ginger
- 1 large English cucumber
- 1 large zucchini
- 1 small PLUS 1 medium red pepper
- 1 medium yellow pepper
- 2 bunches of broccolini
- 6 large ears
- 2 medium Yukon Gold or Russet potatoes
- 1 large bunch of spring onions
- 1 small bunch of celery
- 2 medium carrots
- 1 medium bag tri-colored coleslaw mix (you will need 6 cups)
- 1 medium romaine lettuce
- 1 small head of iceberg lettuce
- 1 small head of white cabbage
- 1 (5 ounces) PLUS 1 (1 lb) bag/clamshell baby spinach
- 1 small bunch/container of fresh mint
- 1 small bunch/container of fresh dill
- 1 large bunch/container of fresh basil
- 1 medium bunch of Italian parsley
- 1 small bunch of coriander
- 4 medium-ripe 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 bacon, cut in half
- 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
Grain*
- 1 small loaf of sliced whole wheat bread
- 1 package small flour tortillas (taco or street taco size).
- 1 packet of orzo pasta
- 1 package panko breadcrumbs
- 1 medium package dry brown rice (or 5 cups pre-cooked)
- 1 small package unbleached all-purpose flour
spices and condiments
- Extra virgin olive oil
- rapeseed oil
- cooking spray
- Olive oil spray (or get a Misto oil sprayer)
- Kosher Salt (I like Diamond Crystal)
- pepper grinder (or fresh peppercorns)
- garlic powder
- cumin
- chilli powder
- paprika
- oregano
- gochuyang
- Low 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 (e.g. Montreal Steak Grill Mates)
- Tajin or Chili Lime Seasoning
Dairy products and other refrigerated items
- 1 18-pack large eggs
- 1 (32-ounce) container low-fat cottage cheese (I like Good Culture)
- 1 (6 ounce) container of non-fat plain Greek yogurt
- 1 small container of fresh pico de gallo (or make-your-own ingredients)
- 1 small pack of Cotija cheese
- 1 (8 ounce) piece of Gruyere cheese
- 1 (4 ounce) package soft goat cheese
- 1 small slice of fresh Parmesan or Parmigiano Reggiano
- 1 (8 ounce) package shredded cheddar cheese
- 1 package (8 ounces) sliced low-fat American or cheddar cheese
- 1 (8 ounce) bottle of non-fat milk
- 2 (14 ounce) packages of extra firm tofu
In cans and jars
- 1 small glass of mild salsa
- 1 (8 ounce) can tomato sauce
- 1 (15.5 ounce) can chickpeas
- 2 (15-ounce) cans of black beans
- 1 (32-ounce) carton of low-sodium chicken broth
- 2 (4.5 ounce) cans of tuna in water
Frozen
- 1 small package corn kernels (can be substituted with 1 cup fresh corn in One Pot Orzo if needed)
Miscellaneous dry goods
- 1 small packet of slivered almonds (you will need 6 tablespoons if buying in bulk)
Non-Food Items
- Wooden or metal skewers (you will need 16)
- parchment paper
*You can also buy gluten-free if you wish