. Meal Plan (July 19-July 25)

Posted July 16, 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

Many of you saw that last week I had a house full of family and friends. I enjoy time out to cherish every minute and make memories! Life is too short – I no longer take things for granted! But don't worry – I have a few new recipes (and maybe even a surprise!) And you can always find quick recipes, salads, and meal preparation recipes so you don't have to spend hours in the kitchen and more time in the sun with your loved ones.

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 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 (07/19)
B: Petite quiche without crust (5B 6G 5P) with 1 cup of strawberries (0B 0G 0P)
L: Chicken Club Salad Wrap Sandwich (5B 7G 5P) with a plum (0B 0G 0P)
D: Zucchini rollatini (recipe x 2) (8B 8G 8P) with green salad * (1B 1G 1P)
Sums: WW points 19B 22G 19P, calories 993 **

TUESDAY (July 20th)
B: Petite quiche without a crust (5B 6G 5P) with a plum (0B 0G 0P)
L: LEFTOVER zucchini rollatini (8B 8G 8P)
D: Steak taco salad wraps (4B 4G 4P) with 1 cup of black bean, avocado, cucumber and tomato salad (3B 5G 3 P)

Sums: WW points 20B 23G 20P, calories 1,075 **

WEDNESDAY (21.07.)
B: Petite quiche without crust (5B 6G 5P) with 1 cup of strawberries (0B 0G 0P)
L: Chicken Club Salad Wrap Sandwich (5B 7G 5P) with a plum (0B 0G 0P)
D: Chicken Zucchini Stir Fry # (3B 5G 3P) with ¾ cup of brown rice (5B 5G 0P)
Total: WW points 18 B 23 G 13 P, calories 973 **

THURSDAY (July 22nd)
B: Protein PB & J Smoothie Bowl (5B 5G 5P)
L: BBQ Chicken Quesadilla (5B 7G 6P)
D: Turkey meatloaf with cheese filling ## (7B 8G 7P) with cauliflower puree (2B 2G 2P) and beans with garlic and oil (2B 2G 2P)

Total number: WW points 21 B 24 G 22 P, calories 973 **

FRIDAY (23.07.)
B: Protein PB & J Smoothie Bowl (5B 5G 5P)
L: BBQ Chicken Quesadilla (5B 7G 6P)
D: Grilled salmon skewers (0B 5G 0P) and chopped feta salad (5B 5G 5P)
Sums: WW points 15B 22G 16P, calories 1,033 **

SATURDAY (July 24th)
B: Chewy Chocolate Chip Oatmeal Breakfast Cookies (3B 3G 1P) with 1 cup of mixed berries (0B 0G 0P)
L: Air Fryer Burst Tomato Burrata Caprese Salad (Recipe x 2) (10B 10G 10P)

Sums: WW points 13 B 13 G 11 P, calories 490 **

SUNDAY (July 25th)
B: Breakfast BLT (recipe x 4) (6B 8G 6P)
L: Spicy lime, shrimp and avocado salad (2B 4G 2P) with 10 baked tortilla chips (3B 3G 3P)
D: Pasta with Italian chicken sausage, escarole and beans (9B 10G 4P)
Sums: WW points 20B 25G 15P, calories 932 **

* Green salad contains 6 cups of mixed vegetables, 2 shallots, ½ cup each: tomatoes, cucumber, 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.

# Seasoning (see quesadilla recipe) and cook an additional 6 ounce chicken for lunch Thurs / Fri. Gather the quesadillas tonight and prepare them if desired.
## Freeze any leftover meatloaf that you / your family will not eat.

* Google Document

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Shopping List

To produce

  • 3 medium-sized plums
  • 2 medium-sized bananas
  • 1 (1 pound) container of fresh strawberries
  • 3 (6-ounce) containers of fresh berries (your choice)
  • 6 medium-sized limes
  • 2 medium-sized lemons
  • 1 small (5-ounce) and 3 medium (6-ounce) Hass avocados
  • 1 small bell pepper (any kind)
  • 1 large jalapeno
  • 2 large heads of garlic
  • 1 large shallot
  • 1 (2 inch) piece of fresh ginger
  • 1 medium English cucumber
  • 1 medium cucumber
  • 5 large zucchini
  • 1 pound of fresh (green) beans
  • 1 medium sized cauliflower
  • 2 ounces of cremini mushrooms
  • 1 small bunch of spring onions
  • 1 small carrot
  • 1 (10-ounce) bag / clam-fresh baby spinach
  • 1 (1 pound) bag / shell of fresh baby rocket
  • 1 medium escarole
  • 1 large head of iceberg lettuce
  • 2 medium-sized heads of romaine lettuce
  • 1 large bunch / container of fresh basil
  • 1 small bunch / container of fresh dill
  • 1 small bunch / container of fresh oregano (if desired, can be under 2 teaspoons of dry oregano in salmon kebabs)
  • 1 medium bunch of fresh coriander
  • 6 medium-sized and 2 large vine tomatoes or beef steak tomatoes
  • 2 dry pints of heirloom cherry tomatoes
  • 1 medium red onion
  • 2 medium-sized yellow onions

Meat, poultry and fish

  • 6 ounces turkey kielbasa
  • ¾ pounds of raw Italian chicken sausage (I like al fresco or premio)
  • 6 ounces (12 thin slices) organic chicken or turkey breast
  • 1 large packet of bacon cut in the middle (you will need 16 slices)
  • 1 pound thin sirloin steaks
  • 1.4 pounds of boneless, skinless chicken breasts
  • 2 pounds of 93% lean ground turkey
  • 1 ½ pound skinless wild salmon fillet
  • 1 pound cooked jumbo shrimp


  • 1 packet of unbleached all-purpose flour
  • 1 packet of large high-fiber, low-calorie tortillas
  • 1 packet of Italian seasoned breadcrumbs
  • 1 loaf of light or thinly sliced ​​wholemeal bread
  • 1 (8 ounce) rustic bread
  • 1 large bag of baked tortilla chips (or buy corn tortillas and make your own)
  • 1 small packet of quick oatmeal
  • 1 pack of frozen noodles
  • 1 small bag of dry brown rice (or 3 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)
  • Regular or light mayonnaise
  • Light vinaigrette dressing (or make your own using the ingredients in the list)
  • cumin
  • Garlic powder
  • Onion powder
  • oregano
  • Reduced Sodium Soy Sauce *
  • Mirin
  • sesame oil
  • Sesame seeds
  • Ketchup
  • Marjoram (can be oregano in meatloaf if desired)
  • Barbecue sauce
  • Dijon mustard
  • Worcester sauce
  • Crushed paprika flakes
  • Red wine vinegar
  • Balsamic glaze (like Dellallo)

Dairy products & other chilled items

  • 1 (18-pack) large eggs
  • ½ pound burrata cheese
  • 1 (8-ounce) bag of reduced fat cheddar cheese
  • 1 (8-ounce) bag of shredded mozzarella
  • 1 (8 ounce) grated cheddar cheese
  • 1 (15-ounce) tub of partially-skimmed ricotta cheese
  • 1 large piece of fresh Pecorino Romano cheese
  • 1 small packet of crumbled feta cheese
  • 1 small box of butter
  • 1 pint of 1% buttermilk
  • 1 (8-ounce) skimmed milk (or milk of your choice)
  • 1 (8-ounce) container of almond or oat milk (or milk of your choice for smoothie bowl)

Canned food and jarred

  • 1 glass of marinara (or do-it-yourself ingredients)
  • 1 (15-ounce) can of chickpeas
  • 1 (15.5-ounce) can of black beans
  • 1 (15-ounce) can of cannellini beans
  • 1 (15-ounce) can of chicken broth
  • 1 small jar of peanut butter


  • 1 small bag of frozen blueberries
  • 1 small bag of frozen strawberries

Other dry goods

  • 1 bag of chocolate chips
  • Cornstarch
  • 1 small sachet of granulated sugar
  • 1 small packet of brown sugar
  • 1 small container of vanilla protein powder
  • 1 small pack of chia seeds (optional topping for smoothie bowl)

Non-food items

  • Parchment paper
  • Bamboo or metal skewers

* You can buy gluten-free if you wish

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