A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and WW Points.

7-Day Healthy Meal Plan

Seems like there is a heat wave going on in many areas this last week! How hot was it by you??  I  have had people tell me it was already 100 degrees! When you don’t want to heat up the kitchen check out my salad recipes, grilled recipes like Grilled Bourbon Chicken or Grilled Clams in Foil to keep from heating up your kitchen, but also don’t forget about your instant pot and slow cooker!

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 (6/21)
B: 2 hard-boiled eggs (0B 4G 0P) and a peach (0B 0G 0P)
L: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) and an apple (0B 0G 0P)
D: Margherita Pizza (6B 7G 6P) with a green salad* (1B 1G 1P)

Totals: WW Points 12B 19G 12P, Calories 910**

TUESDAY (6/22)
B: 2 hard-boiled eggs (0B 4G 0P) and a peach (0B 0G 0P)
L: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) and an apple (0B 0G 0P)
D: Ground Turkey Skillet with Zucchini, Corn, Black Beans and Tomato (4B 6G 4P) with ¾ cup quinoa (5B 5G 0P)

Totals: WW Points 14B 22G 9P, Calories 1,003**

WEDNESDAY (6/23)
B: 1 slice whole grain toast (3B 3G 3P) with 1 tablespoon peanut butter (3B 3G 3P) and ½ a banana (0B 0G 0P)
L: Italian Chopped Salad (8B 8G 8P) with a sliced hard-boiled egg (0B 2G 0P)
D: Broccoli Beef (7B 7G 7P) with ¾ cup brown rice (5B 5G 0P)

Totals: WW Points 26B 28G 21P, Calories 1,080**

THURSDAY (6/24)
B: 1 slice whole grain toast (3B 3G 3P) with 1 tablespoon peanut butter (3B 3G 3P) and ½ a banana (0B 0G 0P)
L: Italian Chopped Salad (8B 8G 8P) with a sliced hard-boiled egg (0B 2G 0P)
D: Honey Balsamic Grilled Chicken and Vegetables (4B 5G 4P)

Totals: WW Points 18B 21G 18P, Calories 874**

FRIDAY (6/25)
B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain bread (3B 3G 3P) and 1 ounce avocado (1B 1G 1P)
L: LEFTOVER Honey Balsamic Grilled Chicken and Vegetables (4B 5G 4P)
D: Grilled Shrimp Panzanella Skewers # (1B 2G 1P) with Lemon-Parsley Potato Foil Packets (3B 3G 1P)

Totals: WW Points 12B 18G 10P, Calories 901**

SATURDAY (6/26)
B: Breakfast Egg Rolls (4B 6G 4P) with ¼ cup fresh salsa (0B 0G 0P)
L: ¾ cup Quinoa Salad with Kale, Cranberries and Mint (9B 9G 5P) with grilled shrimp (0B 1G 0P)
D: ORDER IN!

Totals: WW Points 13B 16G 9P, Calories 577**

SUNDAY (6/27)
B: Savory Cottage Cheese Bowls (recipe x 4) (3B 3G 3P)
L: Open-Faced Tuna Melt Sandwich (recipe x 2) (4B 5G 4P) with a peach (0B 0G 0P)
D: Slow Cooker Pulled Pork (6B 6G 6P) on 1 whole wheat bun (3B 3G 3P) with Quick Cabbage Slaw (2B 2G 2P) and ½ corn on the cob (0B 2G 0P)

Totals: WW Points 18B 21G 18P, Calories 957**

*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.

# Grill an extra 14 ounces (raw) shrimp for lunch Saturday.

*Google doc