Health

7 Day Healthy Meal Plan (June 28-July 4)

Posted June 25, 2021 by Gina

A free 7-day, flexible diet plan for weight loss with breakfast, lunch, dinner and a grocery list. Recipes contain macros and WW points.

7-day healthy eating plan

4th of July! I hope everyone has a good start to the summer! I am grateful that things are slowly returning to normal and I look forward to spending quality time with my family and friends. Don't take anything for granted anymore! Whether you're giggling crab legs, making a patriotic pizza with red, white, and blue fruits, or bringing a friend a summery macaroni salad, I hope your day is full of love and laughter.

Why should everyone plan a meal?

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 will help you achieve your goals!

About the menu

If you're new to my meal plans, I've shared these free, flexible, 7-day, healthy meal plans (you can check out my previous meal plans here) which are meant as a guide and leave plenty of scope for you to add more food, coffee, Add drinks, fruit, snacks, desserts, wine, etc. or swap recipes for meals that you prefer. You can search for recipes by courses in the index. You should aim for around 1500 calories * per day.

There is also a concise, organized shopping list that makes grocery shopping so much easier and less stressful. Save money and time. You eat out less, waste less food and have everything you need to keep track of things on hand.

Finally, if you are on Facebook join my . Facebook community where everyone who shares photos of recipes they make can join here. I love all the ideas that everyone is sharing! If you'd like to be added to the email list, subscribe here so that you don't miss a meal!

If you don't already have the . Meal Planner, now would be a good time to organize one for 2020! There was a misprint last year, but now it's perfect! You can order it here!

THE DETAILS:

Breakfast and lunch Monday through Friday are designed for 1 person, while dinner and all meals on Saturday and Sunday are designed for a family of 4. Some recipes are enough for two nights or lunch the next day. While we truly believe there is no one-size-fits-all diet, we've done our best to find something that would appeal to a wide variety of people. Everything is Weight Watchers friendly, I've added the updated WW Blue SP for your convenience. You can swap out any recipes you want or just use them for inspiration!

The grocery list is comprehensive and contains everything you need to prepare all of the meals on the plan. I've even included brand recommendations for products that I love and use often. Check your cabinets as I use a lot of condiments that you will use a lot so you may already have a lot of them.

And last but not least, this menu is flexible and realistic. There are much Room for cocktails, healthy snacks, desserts and dinners. And if necessary, there are a few things you can move around to make it work with your schedule. Please let me know if you use these plans. This will help me decide whether to keep sharing them!

MONDAY (6/28)
B: broccoli and cheese and egg muffins (2B 4G 2P) and 1 cup of strawberries (0B 0G 0P)
L: Coriander chicken salad (1B 3G 1P) in ½ whole grain pita (2B 2G 2P) with sliced ​​red onions and baby spinach (0B 0G 0P) and an apple (0B 0G 0P)
D: Quinoa Huevos Rancheros Bowls (6B 11G 5P)

Sums: WW points 11B 20G 10P, calories 869 *

TUESDAY (6/29)
B: Broccoli cheese egg muffins (2B 4G 2P) and a peach (0B 0G 0P)
L: Coriander chicken salad (1B 3G 1P) in ½ whole grain pita (2B 2G 2P) with sliced ​​red onions and baby spinach (0B 0G 0P) and an apple (0B 0G 0P)
D: Grilled Steak Fajitas (10B 14G 10P)

Sums: WW points 15B 23G 15P, calories 1,052 *

WEDNESDAY (30.06.)
B: broccoli and cheese and egg muffins (2B 4G 2P) and 1 cup of strawberries (0B 0G 0P)
L: REMAIN Grilled Steak Fajitas (10B 14G 10P)
D: Simple turkey meatloaf (3B 5G 3P) with instant pot mashed potatoes (5B 5G 2P) and beans with garlic and oil (2B 2G 2P)

Sums: WW points 22B 30G 19P, calories 1,181 *

THURSDAY (7/1)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: Spiralized Greek cucumber salad (7B 7G 7P) with ½ whole grain pita (2B 2G 2P) and 2 tablespoons of hummus (2B 2G 2P)
D: Grilled Chicken Bruschetta (3B 6G 3P) with homemade rice pilaf (6B 6G 2P)
Total number: WW points 25 B 31 G 21 P, calories 992 *

FRIDAY (7/2)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: Spiralized Greek cucumber salad (7B 7G 7P) with ½ whole grain pita (2B 2G 2P) and 2 tablespoons of hummus (2B 2G 2P)
D: Shrimp Cakes (5B 7G 5P) with corn, tomato and avocado salad (3B 4G 3P)
Sums: WW points 24B 30G 24P, calories 1,016 *

SATURDAY (7/3)
B: low-fat strawberry scones (8B 8G 8P)
L: Pizza sausage rolls ** (8B 9G 8P) with 8 baby carrots (0B 0G 0P)
D: DINNER OR ORDER!

Sums: WW points 16B 17G 16P, calories 531 *

SUNDAY (7/4)
B: Breakfast pizza (5B 8G 5P)
L: Caesar Marinated Chicken Kabobs with Zucchini and Grilled Romaine (3B 5G 3P)
D: Grilled flank steak with tomatoes, red onions and balsamic vinegar (4B 4G 4P) and grilled vegetable orzo salad (7B 7G 7P)

Sums: WW points 19B 24G 19P, calories 1,025 *

* This is just a guide, women should aim for around 1500 calories per day. Here is a useful calculator to help you estimate your calorie needs. I left you a lot of leeway to add other foods like coffee, drinks, fruit, snacks, dessert, wine, etc.

** Double batter recipe for Sunday breakfast.

* Google Document

Print shopping list

Shopping List

To produce

  • 1 medium peach
  • 2 medium apples (any variety)
  • 1 (1 pound) container of fresh strawberries
  • 2 (6-ounce) containers of fresh berries (your choice)
  • 2 medium (6 ounce) avocados
  • 5 medium-sized lemons
  • 2 medium limes
  • 3 small Persian cucumbers (can buy another small English cucumber instead to use in Corn Tomato Avocado Salad if desired)
  • 1 large English cucumber
  • 1 medium PLUS 1 large zucchini
  • 1 large cob
  • 1 small PLUS 5 medium-sized red, yellow or orange peppers (of your choice)
  • 1 medium green pepper
  • 1 pound of green beans
  • 1 pound broccoli florets
  • 2 pounds of russet potatoes
  • 1 medium garlic
  • 1 small bunch of spring onions
  • 1 small bunch of celery
  • 1 (1 pound) bag of baby carrots
  • 1 small bunch of baby spinach
  • 1 large head of romaine lettuce
  • 1 small bunch / container of fresh basil
  • 1 small bunch / container of fresh oregano (can ½ teaspoon of another herb in Greek cucumber salad, if desired)
  • 1 small bunch of fresh coriander
  • 1 small bunch of fresh Italian parsley
  • 1 (1 pound) container of cherry or grape tomatoes
  • 7 medium-sized vine tomatoes
  • 1 small PLUS 1 large red onion
  • 1 small PLUS 3 medium yellow onions

Meat, poultry and fish

  • 1 ¼ pound (8) thin skinless chicken breast cutlets
  • 2 pounds of boneless, skinless chicken breasts (can be less than 1¼ pounds of thighs (for kabobs) and ¾ pounds of breast meat in chicken salad if desired)
  • 1.3 pounds of 99% lean ground turkey breast
  • 2 raw Italian chicken sausage links (I like Premio)
  • 3½ pounds of flank steak
  • 1 pound peeled, deveined jumbo shrimp
  • 1 small packet of bacon cut in the middle

Grain*

  • 1 small pack of wholemeal flatbread
  • 1 medium pack (6 inch) flour tortillas (you will need 12)
  • 1 small packet of dry quinoa (or 1 cup pre-cooked)
  • 1 package of angel hair noodles (or thin spaghetti)
  • 1 small pack of orzo pasta
  • 1 packet of dry 10-minute instant brown rice (like Uncle Ben's)
  • 1 medium pack of all-purpose unbleached flour
  • 1 small pack of whole wheat flour
  • 1 pack of seasoned whole grain crumbs
  • 1 pack of panko breadcrumbs (white or whole grain)

Spices and spices

  • Extra virgin olive oil
  • Rapeseed oil /
  • Cooking spray
  • Olive Oil Spray (Or Get A Misto Oil Mister)
  • Kosher salt (I like Diamond Crystal)
  • Pepper mill (or fresh peppercorns)
  • honey
  • balsamic vinegar
  • Red wine vinegar
  • Light mayonnaise
  • Dijon mustard
  • Old Bay spice
  • Garlic powder
  • Hot sauce (optional, for serving with shrimp cakes)
  • Vanilla extract
  • Sesame seeds (optional, for coating pizza sausage rolls)
  • cumin
  • Chili powder
  • marjoram
  • Ketchup
  • Worcester sauce

Dairy products & other chilled items

  • 1 (18-pack) large eggs
  • 1 small carton of liquid egg white
  • 1 small box of butter
  • 1 small tub of whipped butter (can replace the normal butter in mashed potatoes if necessary)
  • 1 (8-ounce) sachet of reduced-fat cheddar cheese (can be under ¼ cup of parmigiano or mozzarella in egg muffins, if desired)
  • 1 (8-ounce) piece of partially-skimmed mozzarella cheese
  • 1 small piece of Parmigiano Reggiano cheese
  • 1 packet of sliced ​​provolone or mozzarella cheese
  • 1 pint of 1% buttermilk
  • 1 piece of feta cheese
  • 1 small can of normal or light sour cream
  • 1 small tub of hummus (any kind)
  • 1 (32-ounce) can of non-fat plain Greek yogurt (I like Stonyfield
  • 1 small packet of Queso Fresco

Canned food and jarred

  • 1 small glass of pizza sauce or marinara
  • 1 small can / glass of anchovy fillets
  • 1 (32 ounce) carton of chicken broth
  • 1 small glass of pitted Kalamata olives
  • 1 small glass of salsa verde
  • 2 (15-ounce) cans of black beans

Other dry goods

  • baking powder
  • 1 small packet of chopped walnuts (you need 2 tablespoons when buying from the large container)
  • 1 packet of granulated sugar

Non-food items

* You can buy gluten-free if you wish

Print shopping list

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