7 Day Healthy Meal Plan (July 6-July 12)

Weight Loss Meals

posted July 4, 2020 by Gina

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

This week I thought a simple plan would be great for the week after a holiday. You will see an emphasis on leftovers and meal prep focusing on summer salads. If I don’t have to be stuck in the kitchen every night during the summer I am a happy girl! Use that extra time to enjoy your family or take a little “you time”!

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 (7/6)
B: Avocado Toast with Sunny Side Egg (4B 6G 4P) with 1 cup strawberries (0B 0G 0P)
L: Greek Chickpea Salad (6B 6G 6P)
D: Vegetarian Black Bean Tacos (9B 11G 9P) with Cilantro Lime Cauliflower “Rice” (1B 1G 1P)
Totals: WW Points 20B 24G 20P, Calories 996*

TUESDAY (7/7)
B: Avocado Toast with Sunny Side Egg (4B 6G 4P) with 1 cup strawberries (0B 0G 0P)
L: Greek Chickpea Salad (6B 6G 6P)
D: One Pot Cheesy Taco Chili Mac (6B 8G 6P)

Totals: WW Points 16B 20G 16P, Calories 909*

WEDNESDAY (7/8)
B: Blueberry Banana PB Smoothie (5B 2G 1P)
L: Greek Chickpea Salad (6B 6G 6P)
D: LEFTOVER One Pot Cheesy Taco Chili Mac (6B 8G 6P)

Totals: WW Points 17B 16G 13P, Calories 894*

THURSDAY (7/9)
B: Blueberry Banana PB Smoothie (5B 2G 1P)
L: Greek Chickpea Salad (6B 6G 6P)
D: Grilled Flank Steak with Chimichurri (5B 5G 5P) and 1 corn on the cob** (0B 3G 0P)
Totals: WW Points 16B 16G 12P, Calories 883*

FRIDAY (7/10)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: LEFTOVER Grilled Flank Steak with Chimichurri (5B 5G 5P) and 1 corn on the cob* (0B 3G 0P)
D: Fish Florentine (6B 7G 6P)

Totals: WW Points 16B 23G 16P, Calories 931*

SATURDAY (7/11)
B: Lightened Up Blueberry Scones  (7B 8G 7P) with 1 cup cherries (0B 0G 0P)
L: Grilled Peach and Watermelon Burrata Salad (12B 12G 12P)
D: ORDER IN!

Totals: WW Points 19B 20G 19P, Calories 698*

SUNDAY (7/12)
B: LEFTOVER Lightened Up Blueberry Scones (7B 8G 7P) with a banana (0B 0G 0P)
L: Tomato Tuna Melts (recipe x 2) (4B 5G 3P)
D: Grilled Chicken Kabobs with Cucumber Yogurt Sauce (2B 5G 2P) and Homemade Rice Pilaf (6B 6G 2P) with
Chickpea Salad (1B 5G 1P)

Totals: WW Points 20B 29G 15P, Calories 1,123*

*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 cob of corn for lunch Fri.

Shopping List

Produce

  • 6 medium bananas
  • 4 medium peaches
  • 1 ¼ pounds fresh cherries
  • 5 medium lemons
  • 2 medium limes
  • 1 mini seedless watermelon
  • 1 (1-pound) package fresh strawberries
  • 1 (6-ounce) package fresh blueberries
  • 1 (6-ounce) clamshell fresh raspberries or blackberries
  • 5 medium ears of corn
  • 1 medium head garlic
  • 2 medium cucumbers
  • 4 Persian cucumbers (or sub a large regular cucumber)
  • 1 large (7-ounce) Hass avocado
  • 2 medium red bell peppers
  • 1 medium green bell pepper
  • 1 medium head cauliflower (or 4 cups “riced”)
  • 1 small bunch scallions
  • 1 small bunch celery
  • 1 small head Romaine lettuce
  • 1 (10-ounce) bag/clamshell fresh baby spinach
  • 1 small bunch/package watercress
  • 1 medium bunch fresh cilantro
  • 1 small bunch fresh Italian parsley
  • 1 small bunch/clamshell fresh mint
  • 1 small bunch/clamshell fresh dill
  • 1 small bunch/clamshell fresh oregano
  • 1 dry pint cherry or grape tomatoes
  • 1 medium plum tomato
  • 1 medium and 4 large vine-ripened tomatoes
  • 1 medium red onion
  • 1 small and 1 medium yellow onions

Meat, Poultry and Fish

  • 1 1/3 pounds lean ground turkey
  • 1 ½ pounds flank steak
  • 1 ¼ pounds (4) thick skinless firm white fish fillets (such as grouper, bass or halibut)
  • 1 ½ pounds boneless, skinless chicken breasts or thighs

Grains*

  • 1 small loaf sliced whole grain bread
  • 1 package hard corn taco shells (I like Old El Paso Stand ‘n Stuff)
  • 1 package pasta shells
  • 1 package angel hair pasta
  • 1 small package unbleached all-purpose flour
  • 1 package 10 minute instant brown rice

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)
  • Hot sauce (optional, for Avocado Toast)
  • Cumin
  • Smoked paprika
  • Paprika
  • Cayenne pepper
  • Garlic powder
  • Chili powder
  • Oregano
  • Apple cider vinegar
  • Crushed red pepper flakes
  • Honey
  • Vanilla extract
  • Balsamic glaze (I like Delallo)
  • Light mayonnaise
  • Red wine vinegar
  • Za’atar (can sub oregano in Chicken Kabobs, if desired)

Dairy & Misc. Refrigerated Items

  • ½ dozen large eggs
  • 1 pound (4 small balls) burrata cheese
  • 1 package sliced cheddar cheese
  • 1 small box butter
  • 1 block reduced fat cream cheese
  • 1 (4-ounce) chunk feta cheese
  • 1 (8-ounce) package regular or reduced fat shredded cheddar cheese
  • 1 small wedge fresh Parmesan cheese
  • 1 (8-ounce) container unsweetened almond milk
  • 1 pint 1% buttermilk
  • 1 pint half and half
  • 1 (17.5-ounce) nonfat plain Greek yogurt
  • 1 (6-ounce) container plain low-fat yogurt (I like Stonyfield)

Frozen

  • 1 small package blueberries

Canned and Jarred

  • 2 (15-ounce) cans chickpeas
  • 1 (15-ounce) can black beans
  • 1 (15-ounce) can refried beans
  • 1 (14.5-ounce) can pink or red kidney beans
  • 1 (10-ounce) can RoTel tomatoes with green chilies
  • 1 small jar Kalamata or Gaeta olives
  • 1 small jar PB2 powdered peanut butter
  • 1 (8-ounce) can tomato sauce
  • 1 (4-ounce) can or (4.5-ounce) tube tomato paste
  • 2 (5-ounce) cans solid white tuna in water
  • 1 (32-ounce) carton regular or reduced sodium chicken broth

Misc. Dry Goods

  • Baking soda
  • Baking powder
  • 1 small bag chopped walnuts
  • 1 small package granulated sugar

*You can buy gluten free, if desired

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