7 Day Healthy Meal Plan (June 13-19)

posted June 10, 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 and a shopping list. All recipes include macros and links to WW recipe builder to get your personal points.

7 Day Healthy Meal Plan

If you are lucky enough to still have your dad with you, make sure you show him some love this Father’s Day! Whether that special father figure is a steak, fish, or pork man- I’ve got a recipe for him! And don’t forget dessert! Happy Father’s Day to all the biological  dads, step dads, adopted dads and those who choose to step up and be that figure-I hope you all have a great day!

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!)

You’re invited to join a free live, interactive video chat with Danielle Hazard from the . team. She’ll be talking all about the meal plans that we create, plus giving you tips on how to customize them using Relish+. She can answer any questions you have about the plans themselves or just healthy eating and meal planning in general. Sign up here, hope to see you there!

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 (6/13)
B: Berry Cottage Cheese Breakfast Bowl
L: Grilled Chicken, Strawberry and Avocado Salad with Citrus Dressing*
D: Tofu Stir Fry with Vegetables in a Sesame Soy Sauce with ¾ cup brown rice
Total Calories: 1,089**

TUESDAY (6/14)
B: 2 hard-boiled eggs and 1 cup cantaloupe
L: LEFTOVER Grilled Chicken, Strawberry and Avocado Salad with Citrus Dressing
D: Taco Stuffed Zucchini Boats with Arroz Congri

Total Calories: 1,008**

WEDNESDAY (6/15)
B: Berry Cottage Cheese Breakfast Bowl
L: Turkey Club with 8 baby carrots
D: Orecchiette Pasta with Chicken Sausage and Broccoli

Total Calories: 935**

THURSDAY (6/16)
B: 2 hard-boiled eggs and 1 cup cantaloupe
L: LEFTOVER Orecchiette Pasta with Chicken Sausage and Broccoli
D: Sheet Pan Italian Chicken and Veggie Dinner

Total Calories: 950**

FRIDAY (6/17)
B: Berry Cottage Cheese Breakfast Bowl
L: LEFTOVER Orecchiette Pasta with Chicken Sausage and Broccoli
D: Shrimp Fajita Bowls

Total Calories: 987**

SATURDAY (6/18)
B: Tex Mex Breakfast Casserole
L: Turkey Club (recipe x 4) with 8 baby carrots
D: DINNER OUT

Total Calories: 627**

SUNDAY (6/19)
B: LEFTOVER Tex Mex Breakfast Casserole
L: Farro Salad with Feta, Cucumbers and Sun Dried Tomatoes with 3 ounces grilled chicken breast
D: Grilled Balsamic Steak with Tomatoes and Arugula with Grilled Vegetable Orzo Pasta Salad

Total Calories: 1,110**

*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.

*Google doc

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Shopping List

Produce

• 1 small cantaloupe
• 1 (6-ounce) container fresh blackberries
• 1 (6-ounce) container fresh raspberries
• 1 (6-ounce) container fresh blueberries
• 1 (1-pound) container fresh strawberries
• 1 medium navel orange
• 3 medium lemons
• 2 medium limes
• 1 small (5-ounce) PLUS 1 large (6-ounce) Hass avocado
• 6 medium red bell peppers
• 2 medium yellow bell peppers
• 1 medium green bell pepper
• 1 medium jalapeno
• 1 (2-inch) piece fresh ginger
• 2 medium heads garlic
• 1 small cucumber
• 4 medium PLUS 2 large zucchini
• 1 small bunch broccolini
• 1 pound broccoli florets
• 3 medium carrots
• 1 medium bag baby carrots
• 2 medium bunches scallions
• 1 medium container/bunch fresh basil
• 1 small bunch fresh Italian parsley
• 1 medium bunch fresh cilantro
• 1 medium head butter lettuce
• 1 small head iceberg lettuce
• 1 (5-ounce) bag/clamshell baby arugula
• 3 medium vine-ripened tomatoes
• 1 (1-pound) container cherry or grape tomatoes
• 2 small PLUS 2 medium PLUS 1 large red onions
• 1 small white onion
• 2 small yellow onions

Meat, Poultry and Fish

• 1 pound 93% lean ground turkey
• 14 ounces Italian chicken sausage
• 2 small links cooked chorizo sausage (I use Goya)
• 1 package center-cut bacon
• 1 pound thinly sliced deli turkey breast (I like Boar’s Head)
• 1 pound peeled and deveined shrimp
• 1 ½ pounds boneless, skinless chicken thighs
• 1 ½ pounds boneless, skinless chicken breasts
• 1 ½ pounds flank steak

Grains*

• 1 small package dry brown rice (or 6 cups pre-cooked)
• 1 small package dry long white grain rice
• 1 small package dry pearled farro
• 1 package orzo pasta
• 1 package Orecchiette pasta
• 1 loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)

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)
• Honey
• Reduced sodium soy sauce*
• Sesame oil
• Sesame seeds
• Garlic powder
• Onion powder
• Cumin
• Chili powder
• Paprika
• Smoked paprika
• Oregano
• Bay leaves
• Basil
• Thyme
• Light mayonnaise
• Red wine vinegar
• Balsamic vinegar
• Seasoning salt (such as Adobo)

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 (16-ounce) package super firm tofu
• 1 (8-ounce) bag shredded Colby-Monterey Jack cheese blend
• 1 (8-ounce) bag reduced fat Mexican blend cheese
• 1 small black Pecorino Romano or Parmesan cheese
• 1 small container feta cheese
• 1 (24-ounce) container low fat cottage cheese (I like Good Culture)

Canned and Jarred

• 1 (14.5-ounce) can vegetable broth
• 1 (8-ounce) can tomato sauce
• 1 (15-ounce) can black beans (I like Goya)
• 1 jar chunky mild salsa
• 1 small jar sun-dried tomatoes
• 2 (4.5-ounce) cans chopped green chilies
• 1 (14.5-ounce) can diced potatoes (can sub 1 ¾ cup cooked, diced potato, if desired)

Misc. Dry Goods

• 1 small package raw slivered almonds (if buying from bulk bin, you need ½ cup)
• Cornstarch
• 1 small package granulated sugar

*You can buy gluten free, if desired

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