Free 7 Day Healthy Meal Plan (July 8-14)

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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.

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans 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!

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.

If you’re following Weight Watchers, all the recipes here have been updated to reflect the new Weight Watchers program, with points displayed under the recipe title. The ww button in the recipe card takes you to the Weight Watchers website where you can see the recipe builder used to determine those points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!

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!).

Check out my 5 favorite deals and sales happening this weekend.

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.

• 3 small PLUS 4 medium bananas
• 3 medium apples
• 1 medium plum
• 1 large peach
• 1 dry pint blueberries
• 3 medium limes
• 1 medium PLUS 1 large lemon
• 1 medium (6-ounce) Hass avocado
• 1 medium PLUS 1 large red bell pepper
• 1 small green bell pepper
• 2 large cubanelle peppers
• 2 ½ pounds (5 medium) zucchini
• 4 medium sweet potatoes
• 1 small bunch celery
• 1 small bunch broccolini
• 2 medium PLUS 1 large carrots
• 3 medium heads garlic
• 1 (3-inch) piece ginger
• 2 ½ ounces white mushrooms
• 1 medium package riced cauliflower (you need 2 cups. Can buy frozen, if desired)
• 2 medium bunches scallions
• 1 small package alfalfa or broccoli sprouts
• 1 small PLUS 1 large bunch fresh cilantro
• 1 medium bunch culantro (optional, for Black Beans)
• 1 small bunch/container fresh basil
• 1 medium head Bibb lettuce
• 1 medium head Romaine lettuce
• 1 (1-pound) clamshell/bag baby spinach
• 1 (5-ounce) clamshell/bag baby arugula
• 6 large heirloom or beefsteak tomatoes
• 1 small PLUS 1 medium red onion
• 2 medium yellow onions

• 1 package center-cut bacon
• 6 ounces pastrami
• 2 ounces lean sliced deli roast beef
• ¾ pound chicken andouille sausage
• 2 pounds 93% lean ground turkey
• 1 pound ground chicken
• 2 pounds jumbo peeled and deveined shrimp
• ¾ pound raw or ½ pound pre-cooked boneless, skinless chicken breast

• Extra virgin olive oil
• Vegetable 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
• Red wine vinegar
• Reduced sodium soy sauce*
• Honey
• Sesame oil
• Sesame seeds
• Sriracha sauce
• Cumin
• Chipotle chili powder
• Oregano
• Cajun seasoning
• Tajin
• Chili powder
• Cayenne pepper
• Sazon
• Vanilla extract
• Pure maple syrup
• Rice vinegar
• Hoisin
• Ketchup
• Worcestershire sauce
• Onion powder
• Garlic powder
• Paprika

• 1 dozen large eggs
• 1 (16-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield)
• 1 small wedge fresh parmesan cheese
• 1 (8-ounce) bag shredded reduced fat sharp cheddar cheese
• 1 block or bag shredded reduced fat Swiss cheese (I like Jarlsberg)
• 1 small box unsalted butter
• 1 quart unsweetened vanilla almond milk or your favorite milk
• 1 pint low fat buttermilk
• 1 (16-ounce) block extra-firm tofu
• 1 package egg roll wrappers
• 1 medium package sauerkraut

• 1 small loaf sliced multi-grain or sourdough bread
• 1 package (8 or 9-inch) low carb whole wheat tortillas (such as La Tortilla Factory)
• 1 small package corn tortillas (you need 8)
• 1 small package extra-long grain or basmati rice
• 1 medium package brown rice (or 6 cups pre-cooked)
• 1 (1-pound) package spaghetti (I like Delallo)
• 1 (3-ounce) baguette or roll
• 1 package whole wheat hamburger buns
• 1 package seasoned breadcrumbs
• 1 small package unbleached all-purpose flour
• 1 small package white whole wheat flour

• 1 small jar PB2, Better N Peanut Butter or regular peanut butter
• 1 (5-ounce) can tuna in water
• 1 (8-ounce) can water chestnuts
• 1 (4-ounce) can tomato paste
• 1 (15-ounce) can tomato sauce
• 1 (25-ounce) jar pasta sauce (I like Delallo Tomato Basil Pomodoro)
• 1 (15-ounce) can black beans
• 1 small can/jar chipotle peppers in adobo
• 1 package chicken bouillon or Better than Bouillon
• 1 (14-ounce) can low sodium chicken broth