Health

7 Day Healthy Meal Plan (July 4-10)

posted July 1, 2022 by Gina

This post may contain affiliate links. Read my disclosure policy.

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

I hope everyone had a safe and happy 4th of July! Now that summer is truly here check out these “cool” recipes to help you beat the heat! Have the kids help make Blueberry Frozen Yogurt, Raspberry Yogurt Ice Pops, or for the grown ups try my Citrus Basil Mojito Pops! (with or without the rum!) Enjoy!

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

Skinnytaste 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!

Skinnytaste Ultimate Meal Planner

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 (7/4)
B: Savory Cottage Cheese Bowl
L: Easy Inside Out Turkey Cheeseburgers with Perfectly Grilled Zucchini Recipe
D: Grilled Flank Steak with Chimichurri with Macaroni Salad with Tomatoes
Total Calories: 935*

TUESDAY (7/5)
B: Skinny Green Tropical Smoothie (½ recipe)
L: Tuna Egg Salad on 1 slice whole grain bread with ½ cup sliced cucumbers
D: Grilled Chicken Tacos with Lettuce Slaw, Avocado and Cotija** with Mexican-Inspired Grilled Corn Salad with
Cotija

Total Calories: 1,129*

WEDNESDAY (7/6)
B: Savory Cottage Cheese Bowl
L: Grilled Chicken Salad with Strawberries and Spinach (½ recipe)
D: Slow Cooker French Dip Sandwich with Caramelized Onions with Summer Tomato Salad

Total Calories: 947*

THURSDAY (7/7)
B: Skinny Green Tropical Smoothie (½ recipe)
L: LEFTOVER Grilled Chicken Salad with Strawberries and Spinach
D: LEFTOVER Slow Cooker French Dip Sandwich with Caramelized Onions with Summer Tomato Salad

Total Calories: 954*

FRIDAY (7/8)
B: Savory Cottage Cheese Bowl
L: Tuna Egg Salad on 1 slice whole grain bread with ½ cup sliced cucumbers
D: Chili-Lime Air Fryer Salmon with Avocado Mango Salsa and Scallion Cilantro Rice with Habaneros

Total Calories: 1,261*

SATURDAY (7/9)
B: Stuffed Bagel Balls # with 1 cup mixed berries
L: Buffalo Shrimp Lettuce Wraps
D: DINNER OUT

Total Calories: 499*

SUNDAY (7/10)
B: Cottage Cheese Egg and Sausage Frittata with 2 cups arugula and 2 teaspoons light vinaigrette
L: Pepperoni Pizza Bites with 8 baby carrots
D: Campfire Dinner Meatloaf Foil Packets

Total Calories: 969*

*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 chicken breast for lunch Wednesday/Thursday.

# Double dough recipe for lunch Sunday.

*Google doc

Print Shopping List

Shopping List

Produce

  • 1 medium banana
  • 9 medium limes
  • 1 small pineapple
  • 1 medium mango
  • 2 (16-ounce) containers fresh strawberries
  • 2 (6-ounce) containers fresh berries (your choice)
  • 2 medium (6-ounce) Hass avocados
  • 5 Persian cucumbers (or 2 medium English)
  • 1 pound (2 medium) zucchini
  • 2 medium radishes (optional, for Chicken Tacos)
  • 1 small PLUS 2 medium PLUS 1 large red bell peppers
  • 1 large green bell pepper
  • 2 medium PLUS 6 large ears of corn
  • 1 small head garlic
  • 1 small PLUS 1 large shallot
  • 1 medium jalapeno
  • 1 small habanero pepper
  • 1 small bunch scallions
  • 1 small bunch celery
  • 1 medium bag baby carrots
  • 1 small bunch/container fresh chives
  • 1 small bunch/container fresh basil
  • 2 medium bunches fresh cilantro
  • 1 small bunch fresh Italian parsley
  • 2 medium heads Romaine lettuce
  • 1 (6-ounce) bag/clamshell baby spinach
  • 1 (1-pound) bag/clamshell baby arugula
  • 1 dry pint grape or cherry tomatoes
  • 4 medium PLUS 10 large vine-ripened tomatoes
  • 1 medium plum tomato
  • 2 medium red onions
  • 4 large yellow onions

Meat, Poultry and Fish

  • 1 pound peeled and deveined large shrimp
  • 1 ½ pounds wild skin-on salmon fillets
  • 2 pounds 93% lean ground turkey
  • 1 pound (4) boneless, skinless chicken breast cutlets
  • 1 (8-ounce) boneless, skinless chicken breast
  • 1 ½ pounds flank steak
  • 3 to 4 pounds beef round roast
  • 1 Italian chicken sausage link
  • 1 small package turkey pepperoni

Grains*

  • 1 small package quick cooking oats
  • 1 package 100 calorie whole wheat hamburger buns (such as Martin’s)
  • 1 small loaf whole grain sliced bread
  • 1 small package corn tortillas
  • 2 (8-ounce) whole wheat baguettes or rolls
  • 1 package elbow macaroni
  • 1 small package dry long grain rice
  • 1 small package unbleached all-purpose

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
  • Whole peppercorns
  • Marjoram
  • Kansas City style BBQ sauce (or ingredients to make your own)
  • Ketchup (optional, to go with Turkey Cheeseburgers)
  • Mustard (optional, to go with Turkey Cheeseburgers)
  • Red wine vinegar
  • Apple cider vinegar
  • White vinegar
  • Golden balsamic vinegar
  • Light vinaigrette dressing (or make your own with ingredients in list)
  • Parsley
  • Basil
  • Garlic powder
  • Cumin
  • Oregano
  • Rosemary
  • Thyme
  • Crushed red pepper flakes
  • Smoked paprika
  • Regular or light mayonnaise
  • Seasoned salt (such as Lawry’s)
  • Chili lime seasoning (such as Tajin)
  • Honey
  • Worcestershire sauce
  • Bay leaves
  • Hot sauce (such as Frank’s RedHot)
  • Optional bagel toppings: everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes

Dairy & Misc. Refrigerated Items

  • 1 18-pack large eggs
  • 1 (32-ounce) container low fat cottage cheese (I like Good Culture)
  • 1 (32-ounce) container nonfat plain Greek yogurt (I like Stonyfield or Fage)
  • 1 (8-ounce) block reduced fat cream cheese
  • 1 (8-ounce) package sliced reduced fat American or cheddar cheese
  • 1 package Cotija cheese
  • 1 (4-ounce) package soft goat cheese
  • 1 (8-ounce) package sliced reduced fat provolone or mozzarella slices (I like Sargento)
  • 1 (8-ounce) bag shredded part-skim mozzarella cheese
  • 1 small chunk Pecorino Romano or Parmesan cheese
  • 1 container light blue cheese or ranch dressing (or ingredients to make your own)

Canned and Jarred

  • 1 small jar sliced pickles
  • 1 (2.5-ounce) can sliced black olives1 (13.5-ounce) can lite coconut milk
  • 2 (2.6-ounce) pouches light tuna in water
  • 1 (32-ounce) carton reduced sodium beef broth
  • 1 small jar marinara or pizza sauce

Frozen

  • 1 small package shelled edamame

Misc. Dry Goods

  • 1 small package roasted shelled pistachios (if buying from bulk bin, you need 3 tablespoons)
  • 1 small package sweetened shredded coconut (if buying from bulk bin, you need 2 tablespoons)
  • Baking powder

*You can buy gluten free, if desired

Print Shopping List

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