7 Day Healthy Meal Plan (July 18-24)

posted July 15, 2022 by Gina

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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 links to WW recipe builder to get your personal points.

7 Day Healthy Meal Plan

Gardens overflowing with zucchini yet? Make sure you try some of my favorite squash recipes like my Perfectly Grilled Zucchini, Zucchini Rollatini, Zucchini and Feta Fritters or Zucchini Pizza Bites for something quick, easy and kid friendly!

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!)

Ultimate . Meal Planner

I’m also excited to share the . Ultimate Meal Planner is now available! 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 meal planner here:

A note about WW Personal Points:

I no longer provide points since they vary on the new Weight Watchers plans but I do provide links to WW Personal points recipe builder for all recipes. Look for the orange button in the recipe card says my WW personal points. Click on that and it takes you to the Weight Watchers website where you can see the WW 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!

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. 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 . 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!

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 (7/18)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) and 1 cup mixed berries
L: 2 servings Shrimp Dumpling Lettuce Wraps*
D: Summer Cavatelli Pasta with Corn, Tomatoes and Zucchini with 2 cups arugula and 2 teaspoons light vinaigrette

Total Calories: 982*

TUESDAY (7/19)
B: Tropical Mango Blueberry Lassi
L: LEFTOVER Shrimp Dumpling Lettuce Wraps
D: Easiest Salsa Verde Chicken with 2 corn tortillas, Pico de Gallo (recipe x 2), 2 tablespoons shredded cheddar and ¼ cup shredded lettuce

Total Calories: 974*

WEDNESDAY (7/20)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) and 1 cup mixed berries
L: LEFTOVER Easiest Salsa Verde Chicken with 2 corn tortillas, Pico de Gallo, 2 tablespoons shredded cheddar and ¼ cup shredded lettuce
D: Grilled Hawaiian Teriyaki Burger (½ recipe) with Asian Cabbage Mango Slaw
Total Calories: 1,007*

THURSDAY (7/21)
B: Tropical Mango Blueberry Lassi
L: LEFTOVER Easiest Salsa Verde Chicken with 2 corn tortillas, Pico de Gallo, 2 tablespoons shredded cheddar and ¼ cup shredded lettuce
D: Summer Vegetables with Sausage and Potatoes Skillet
Total Calories: 879*

FRIDAY (7/22)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) and 1 cup mixed berries
L: Spiralized Greek Cucumber Salad with Lemon and Feta with ¼ cup hummus and ½ whole wheat pita
D: Fish Florentine

Total Calories: 1,054*

SATURDAY (7/23)
B: Chocolate Zucchini Bread with a banana
L: Grilled Chicken Chickpea Salad (recipe x 2)
D: DINNER OUT

Total Calories: *744*

SUNDAY (7/24)
B: LEFTOVER Chocolate Zucchini Bread with ¾ cup plain yogurt with a chopped peach
L: Air Fryer Falafel in ½ a whole wheat pita with 2 tablespoons hummus, ¼ cup chopped tomato and 3 red onion rings
D: Zucchini Lasagna Recipe with 2 cups arugula, ½ ounce shaved parmesan and 2 teaspoons light vinaigrette

Total Calories: 976*

*Can prep Sunday night, if desired.

**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.
# Prep Wednesday night, if desired.

*Google doc

Print Shopping List

Shopping List

Produce

4 medium bananas
4 small peaches
1 (16-ounce) container fresh strawberries
2 (6-ounce) containers fresh berries (your choice)
1 small pineapple (can sub canned pineapple rings with Teriyaki Burgers, if desired)
7 medium limes
3 medium lemons
1 medium (under-ripe) mango
2 medium ears of corn
2 medium heads garlic
1 (3-inch) piece fresh ginger
2 small jalapeno or serrano peppers
4 medium PLUS 2 large zucchini
1 medium English cucumber
4 medium Persian cucumbers (can sub another English in Chicken Chickpea Salad, if desired)
1 small green bell pepper (can sub leftover yellow or orange bell pepper in Cucumber Salad, if desired)
2 medium red bell peppers
1 yellow bell pepper
1 orange bell pepper
1 pound baby red potatoes
1 medium package shredded carrots
2 medium bunches scallions
1 small bunch/container fresh basil
1 medium bunch fresh cilantro
1 small bunch fresh Italian parsley
1 small bunch/container fresh rosemary or thyme
1 small bunch/container fresh oregano (can sub ½ teaspoon of another fresh herb in Cucumber Salad, if desired)
2 (1-pound) bags/clamshells baby arugula
1 (10-ounce) bag/clamshell baby spinach
1 small head Bibb or endive
½ small head green cabbage (or 1 small bag pre-shredded)
1 (1-pound) container grape or cherry tomatoes
4 small PLUS 10 medium vine-ripened tomatoes
1 medium red onion
1 small PLUS 2 large yellow onions
1 small white onion

Meat, Poultry and Fish

1 pound peeled and deveined shrimp
1 ¼ pounds thick skinless white firm fish fillet (such as grouper, bass or halibut)
2 ¼ pounds boneless, skinless chicken breasts
14 ounces Italian chicken sausage
2 pounds 93% lean ground beef

Grains*

1 package whole wheat pita bread
1 (1-pound) package fresh or frozen cavatelli pasta
1 small package corn tortillas
1 package whole wheat 100 calorie hamburger buns (such as Martin’s)
1 small package unbleached all-purpose flour
1 small package whole wheat flour

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)
Rice vinegar
Honey
Reduced sodium soy sauce*
Sesame oil
Black and/or white sesame seeds
Sriracha sauce
Cinnamon (optional, for Lassi)
Garlic powder
Oregano
Cumin
Light vinaigrette dressing (or make your own with ingredients in list)
Vanilla extract
Crushed red pepper flakes

Dairy & Misc. Refrigerated Items

1 dozen large eggs
1 (32-ounce) tub 2% cottage cheese (I like Good Culture)
1 (15-ounce) tub part-skim ricotta cheese
1 (32-ounce) tub plain nonfat yogurt (I like Stonyfield)
1 tub hummus (any variety)
1 package (block) feta cheese
1 package 1/3 less fat (block) cream cheese
1 small box butter
1 large wedge fresh Parmesan cheese
1 small wedge Pecorino Romano cheese (can sub 6 tablespoons Parmesan in Cavatelli, ifdesired)
1 (16-ounce) bag shredded part-skim mozzarella cheese
1 (8-ounce) bag shredded cheddar cheese
1 (8-ounce) container half and half
1 pint almond milk (or milk of your choice, for Lassi)
1 small container pineapple juice (can use juice from the can if using canned pineapple rings)

Canned and Jarred

1 small jar marinara (or ingredients to make your own)
1 (16-ounce) jar roasted salsa verde
1 small jar pitted kalamata olives
1 small jar unsweetened apple sauce
3 (15-ounce) cans chickpeas
1 (28-ounce) can crushed tomatoes

Frozen

1 small package blueberries
1 small package mango chunks

Misc. Dry Goods

1 small package roasted almonds (if buying from bulk bin, you need 12. Can sub 1 tablespoon almond butter in each Lassi, if desired)
1 small package walnuts (if buying from bulk bin, you need ½ cup)
Baking powder
Baking soda
1 small package brown sugar
1 small package granulated sugar
1 small package unsweetened chocolate
1 package Dutch processed unsweetened cocoa powder

*You can buy gluten free, if desired

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