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 (June 22-28)
Summer is officially here! There’s something so refreshing about sunny days, warm breezes, and an abundance of fresh fruits and vegetables. This time of year always inspires me to spend more time outdoors and keep meals simple, fresh, and flavorful. When temperatures rise, I especially love lighter dinners and hearty salads like this Salmon Caesar Salad and BBQ Chicken Salad. They’re satisfying and packed with seasonal ingredients, perfect for summer nights!
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:
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!)
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 (6/22)
B: Chorizo Egg Bites with 1 cup strawberries
L: Grilled Chicken Salad with Strawberries, Avocado and Citrus Dressing
D: Vegan Quinoa Bowl (recipe x 2)
Total Calories: 1,277*
TUESDAY (6/23)
B: Chorizo Egg Bites with 1 cup strawberries
L: Grilled Chicken Salad with Strawberries, Avocado and Citrus Dressing
D: Tzatziki Fish Tacos with Mediterranean Bean Salad
Total Calories: 1,250*
WEDNESDAY (6/24)
B: Chorizo Egg Bites with 1 cup cantaloupe
L: 3 ounces tuna with LEFTOVER Mediterranean Bean Salad and 6 Triscuits
D: Giant Chicken Milanese with Broccoli and Orzo
Total Calories: 1,196*
THURSDAY (6/25)
B: Chorizo Egg Bites with 1 cup cantaloupe
L: 3 ounces tuna with LEFTOVER Mediterranean Bean Salad and 6 Triscuits
D: Beef and Cabbage Stir Fry with ¾ cup brown rice**
Total Calories: 1,100*
FRIDAY (6/26)
B: Protein PB & J Smoothie Bowl drizzled with 1 tablespoon melted peanut butter
L: Chicken Club Lettuce Wrap Sandwich with an apple
D: Bang Bang Shrimp Skewers with Fried Brown Rice and Perfectly Grilled Zucchini
Total Calories: 1,165*
SATURDAY (6/27)
B: Protein PB & J Smoothie Bowl (recipe x 4) drizzled with 1 tablespoon melted peanut butter
L: 1 ¼ cup White Bean Salad
D: DINNER OUT
Total Calories: 809*
SUNDAY (6/28)
B: Pancake Muffins with 1/2 cup mixed berries and 2 teaspoons maple syrup
L: Chicken Club Lettuce Wrap Sandwich (recipe x 4) with 1 cup watermelon
D: Peruvian Grilled Chicken Skewers with ½ cup white rice and Grilled Corn Salad with Feta
Total Calories: 1,188*
*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.
** Make an extra 3 cups brown rice for dinner Friday.
Shopping list
Produce
- 1 (1-pound) container fresh strawberries
- 2 (6-ounce) containers fresh raspberries and/or blackberries
- 1 (6-ounce) container fresh blueberries
- 1 small cantaloupe
- 1 mini watermelon
- 1 medium apple (your choice)
- 1 medium navel orange
- 11 medium lemons
- 1 small (5-ounce) Hass avocado
- 1 large head garlic
- 4 small shallots
- 1 (2-inch) piece fresh ginger
- 2 medium jalapenos
- 2 medium zucchini
- 2 medium English cucumbers
- 1 small cucumber
- 1 ½ pounds broccoli florets
- 1 (8 ounce) package shitake mushrooms
- 1 small bag shredded carrots
- 1 ¼ pound sweet potatoes
- 6 large ears of corn
- 1 medium bunch scallions
- 1 small bunch/container fresh basil
- 1 small bunch/container fresh mint
- 1 small bunch/container fresh dill
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 (1-pound) clamshell/bag baby arugula
- 1 large head Iceberg lettuce
- 1 medium head Butter lettuce
- 1 small head napa cabbage
- 1 small head white cabbage
- 1 (1-pound) container Campari tomatoes
- 1 (1-pound) container grape or cherry tomatoes
- 3 medium vine-ripened tomatoes
- 2 medium red onions
- 1 medium yellow onion
Meat, Poultry and Fish
- 1 pound sliced deli organic chicken or turkey breast
- 1 package center-cut bacon
- 2 pounds boneless, skinless chicken thighs
- 1 (8-ounce) boneless, skinless chicken breast
- 1 pound ground chicken
- ¾ pound boneless, skinless white fish fillets such as cod, halibut or branzino
- 1 pound lean ground beef
- 13 ounces large peeled and deveined shrimp
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Baking spray (such as Bakers Joy or Pam)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Vanilla extract
- Pure maple syrup
- Regular or light mayonnaise
- Garlic powder
- Onion powder
- Smoked paprika
- Red wine vinegar
- Oregano
- Reduced sodium soy sauce*
- Oyster sauce*
- Hoisin sauce*
- Mushroom or dark soy sauce
- Toasted sesame seed oil
- Thai sweet chili sauce
- Sriracha sauce
- Sesame seeds (optional, for garnish on Bang Bang Shrimp)
- Parsley
- Basil
- Sazon (or ingredients to make your own)
- White vinegar
- Cumin
Dairy & Misc. Refrigerated Items
- 1 package soy chorizo (I like Trader Joe’s)
- 2 dozen large eggs
- 1 (16-ounce) container low fat cottage cheese
- 1 (5.3-ounce) container nonfat plain Greek yogurt
- 1 quart nonfat milk, unsweetened almond milk or milk of your choice
- 1 (8-ounce) bag shredded Mexican cheese blend
- 1 small package feta cheese
- 1 small wedge fresh Parmesan cheese
Grains*
- 1 small package dry brown rice
- 1 small package dry white rice
- 1 small package dry quinoa (or 2 ½ cups pre-cooked)
- 1 small package unbleached all-purpose flour
- 1 package seasoned panko breadcrumbs (can use plain and season yourself, if desired)
- 1 package plain panko breadcrumbs
- 1 package street taco size flour tortillas
- 1 package dry orzo pasta
- 1 small box Triscuits (or your favorite whole grain cracker)
Canned and Jarred
- 1 small jar pickled jalapenos
- 1 small jar pitted Manzanilla olives
- 1 (6-ounce) can albacore tuna in water
- 1 (29-ounce) can cannellini beans
- 1 (15-ounce) can garbanzo beans
- 1 (15-ounce) can black beans
- 1 small jar peanut butter
- 1 (14-ounce) can beef broth (can sub ¼ cup water in Beef Stir-Fry, if desired)
Frozen
- 1 small package cauliflower rice
- 1 small package peas and carrots
- 1 small package shelled edamame
- 1 large package blueberries
- 1 large package strawberries
Misc. Dry Goods
- 1 package vanilla protein powder
- 1 small package nutritional yeast
- Monk fruit sweetener or granulated sugar
- Baking powder
- Cornstarch
- 1 small package raw slivered almonds (if buying from bulk bin, you need 2 tablespoons)
- 1 light beer such as Corona Light
Non-Food Items
*You can buy gluten free, if desired
