. Meal Plan (July 11-July 17)

Posted July 9, 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

I'm taking a little break as I have family from Florida and Tennessee, but I promise I'll work on new recipes and ideas! I hope everyone who got in Elsa’s way made it safely! Keep it simple this week with simple recipes like baby pasta clams with asparagus or scallops wrapped in bacon with an air fryer.

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 course 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 the 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!


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 (November 7th)
B: Mixed berry wholemeal muffins * (4B 4G 4P) with a banana (0B 0G 0P)
L: Coriander chicken salad (1B 3G 1P) in ½ avocado (3B 3G 3P) and ¼ cup raw almonds (5B 5G 5P)
D: Light eggplant parmesan (5B 6G 5P) and a green salad * (1B 1G 1P)
Sums: WW points 19B 22G 19P, calories 1,020 **

TUESDAY (7/12)
B: Mixed berry and wholemeal muffins (4B 4G 4P) with an apple (0B 0G 0P)
L: Coriander chicken salad (1B 3G 1P) in ½ avocado (3B 3G 3P) and ¼ cup raw almonds (5B 5G 5P)
D: Colombian style zucchini rellenos (3B 4G 3P) with 1 corn on the cob (0B 3G 0P)

Sums: WW points 16B 22G 16P, calories 972 **

B: Mixed berry wholemeal muffins (4B 4G 4P) with a banana (0B 0G 0P)
L: Sandwich with plum tomatoes and spring onions (4B 6G 4P) with an apple (0B 0G 0P)
D: Steak and caramelized onions with rocket and penne (9B 9G 6P)

Total: WW points 17 B 19 G 14 P, calories 933 **

B: Avocado toast with Sunny Side Egg (4B 6G 4P)
L: Chickpea and tuna salad (0B 8G 0P) over 2 cups of chopped romaine lettuce (0B 0G 0P)
D: Chicken Tzatziki Bowls (9B 9G 6P)

Total number: WW points 13 B 23 G 10 P, calories 918 **

FRIDAY (July 15th)
B: Avocado toast with Sunny Side Egg (4B 6G 4P)
L: Chickpea and tuna salad (0B 8G 0P) over 2 cups of chopped romaine lettuce (0B 0G 0P)
D: Drunken Shrimp (2B 4G 2P) with 2 ounce multigrain baguette (3B 3G 3P) and Caprese salad (½ recipe) (3B 3G 3P)

Sums: WW points 12B 24G 12P, calories 923 **

SATURDAY (July 16)
B: Lemon blueberry buttermilk pancakes (6B 6G 6P) with 1 tablespoon maple syrup (3B 3G 3P)
L: Pizza sausage rolls (8B 9G 8P) with sliced ​​raw paprika (0B 0G 0P)

Sums: WW points 17B 18G 17P, calories 577 **

SUNDAY (7/17)
B: LEFTOVER lemon, blueberry and buttermilk pancakes (6B 6G 6P) with 1 tablespoon of maple syrup (3B 3G 3P)
L: Asian Chicken Salad Wrap Chopped Salad (8B 8G 8P)
D: Easy Inside Out Turkey Cheeseburger (8B 8G 8P) with Baby Red Potato Salad (3B 3G 1P)

Sums: WW points 28B 28G 26P, calories 1,014 **

* Prepare muffins as you like on Sunday evening. Freeze any leftover muffins and / or eggplants that you / your family don't want to eat.

Green salad contains 6 cups of mixed vegetables, 2 shallots, ½ cup each: tomatoes, cucumbers, carrots, chickpeas and ¼ cup of light vinaigrette.

** 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.

* Google Document

Print shopping list

Shopping List

To produce

  • 2 medium-sized apples
  • 2 medium-sized bananas
  • 1 (1 pound) container of fresh strawberries
  • 1 (6-ounce) container of fresh raspberries
  • 1 (6-ounce) container of fresh blackberries
  • 1 dry pint of fresh blueberries
  • 2 medium-sized lemons
  • 1 medium lime
  • 2 pounds (1 large or 2 medium) eggplants
  • 1 ¾ pound (4 medium) zucchini
  • 4 medium ears of corn
  • 2 small (5 ounce) Hass avocados
  • 1 1/3 pounds of red baby potatoes
  • 4 Persian cucumbers (or 1 large English)
  • 1 large head of garlic
  • 1 (2 inch) piece of fresh ginger
  • 1 small green pepper
  • 3 medium-sized carrots
  • 2 small bunches of spring onions
  • 1 small bunch of fresh Italian parsley
  • 1 small bunch of fresh coriander
  • 1 small bunch / container of fresh basil
  • 1 (5-ounce) container of mixed greens
  • 1 (5-ounce) container of baby rocket
  • 1 large romaine lettuce (save and under 4 leaves for iceberg on cheeseburger)
  • 1 medium Boston (or Bibb) salad
  • ¾ pound of plum tomatoes
  • 1 dry pint of cherry or grape tomatoes
  • 4 medium-sized vine tomatoes
  • 1 large white onion
  • 2 medium-sized red onions
  • 1 medium yellow onion

Meat, poultry and fish

  • ¾ pound (1 large) boneless and skinless chicken breast
  • 1 pound boneless chicken thighs and skin skin
  • 1 pound of ground chicken
  • 1 pound of 93% lean ground turkey
  • ½ pound of 90% lean ground beef
  • 1 pound beef tenderloin
  • 2 raw Italian chicken sausage links sausage
  • 1 pound peeled and deveined large shrimp


  • 1 small bag of wholemeal pastry flour (I like Bob’s Red Mill)
  • 1 small bag of unbleached all-purpose flour
  • 1 small bag of white wholemeal flour /
  • 1 pack of 100 calorie sandwich rolls (I like Martins)
  • 1 pack of penne pasta
  • 1 small, sliced ​​wholemeal bread
  • 1 (8-ounce) multigrain baguette
  • 1 small packet of dry quinoa (or 2 cups pre-cooked)

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)
  • Vanilla extract
  • Light mayonnaise
  • Garlic powder
  • cumin
  • Chili powder
  • Light vinaigrette dressing (or make your own using the ingredients in the list)
  • Golden (white) balsamic vinegar
  • Red wine vinegar
  • balsamic vinegar
  • Rice vinegar
  • sesame oil
  • honey
  • Hoisin sauce
  • oregano
  • turmeric
  • paprika
  • sriracha sauce
  • Reduced Sodium Soy Sauce *
  • Crushed paprika flakes
  • Maple syrup
  • Sesame seeds (optional, for coating pizza sausage rolls)
  • Ketchup (optional, for cheeseburgers)
  • Yellow mustard (optional, for cheeseburgers)
  • Dijon mustard

Dairy products & other chilled items

  • 1 dozen large eggs
  • 1 can of unsalted butter
  • 1 (15-ounce) tub of partially-skimmed ricotta cheese (I like Polly-O)
  • 1 (16-ounce) bag of shredded, partially-skimmed mozzarella cheese
  • 1 pint of low-fat (1%) buttermilk
  • 1 small piece of Pecorino Romano cheese
  • 1 small can of tzatziki (or ingredients to make yourself)
  • 1 (17.5-ounce) tub of non-fat plain Greek yogurt (I like Fage or Stonyfield)
  • 1 small packet of feta (in brine)
  • 1 (4-ounce) piece of whole milk mozzarella
  • 1 (8-ounce) packet of sliced ​​2% American or reduced-fat cheddar cheese
  • 1 (8-ounce) packet of sliced ​​provolone or mozzarella cheese

Canned food and jarred

  • 1 (15-ounce) can low-sodium chicken stock
  • 1 small jar of sliced ​​cucumber (for cheeseburgers, if desired)
  • 2 (15-ounce) cans of chickpeas
  • 2 glasses of marinara sauce (or do-it-yourself ingredients)
  • 1 (6-ounce) can of wild albacore tuna
  • 1 glass of capers
  • 1 glass of Castelvetrano olives
  • Pour 1 (8-ounce) can of chestnuts

Other dry goods

  • 1 packet of granulated sugar
  • Baking soda
  • baking powder
  • 1 small packet of raw almonds (if you buy from the large container, you will need ½ cup)
  • 1 small packet of unsalted cashew nuts (if you buy from the large container you will need 2 tablespoons)
  • 1 bottle of white wine
  • 1 bottle of mussel juice
  • 1 pack of anchovy paste

* You can buy gluten-free if you wish

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