. Meal Plan (July 26-August 1)

sent July 23, 2021 through 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

Did you see my announcement I am so excited about this cookbook! The . Air Fryer Dinners Cookbook is coming to bookstores and will ship on December 14th! But you can pre-order now and be one of the first to receive your copy. You can pre-order from Amazon, Barnes and Noble, Books a Million, and IndieBound. Cant wait for you all to start cooking from it!

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 a lot 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 (July 26th)
B: Omelette tortilla breakfast wrap (4B 8G 4P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: The best grilled portobello mushroom burger (6B 6G 4P) and Rainbow Potato Salad (5B 5G 2P)

Sums: WW points 18B 23G 13P, calories 1,024 **

TUESDAY (07/27)
B: Omelette tortilla breakfast wrap (4B 8G 4P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: Slow Cooker Chicken Tacos (7B 10G 7P) with Instant Pot Refried Beans (0B 3G 0P)
Sums: WW points 14B 25G 14P, calories 1,075 **

WEDNESDAY (28.07.)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: Prawns and zucchini with fly in light tomato sauce ** (7B 9G 7P)
Sums: WW points 15B 21G 15P, calories 853 **

THURSDAY (July 29th)
B: 2 scrambled eggs (4B 4G 0P) and 1 ounce avocado (1B 1G 1P)
L: Summer pasta salad with baby greens (½ recipe) (5B 5G 2P) and ¼ cup of raw almonds (5B 5G 5P)
D: Naked Greek Feta Zucchini Turkey Burgers (5B 5G 5P) with 1 cup of whole grain orzo (5B 5G 0P)

Total: WW points 25 B 25 G 13 P, calories 913 **

FRIDAY (07/30)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: Summer pasta salad with baby greens (½ recipe) (5B 5G 2P) and ¼ cup of raw almonds (5B 5G 5P)
D: Smoky Spice Rubbed Grilled Salmon with Black Beans and Corn (1B 11G 1P)
Sums: WW points 16B 29G 13P, calories 978 **

SATURDAY (July 31st)
B: Chocolate chip zucchini bread (5B 5G 5P) with a banana (0B 0G 0P)
L: Watermelon, rocket and feta salad (4B 4G 4P) with 2 ounce multigrain baguette (3B 3G 3P)

Sums: WW points 12B 12G 12P, calories 541 **

SUNDAY (8/1)
B: Chocolate chip zucchini bread (5B 5G 5P) with a banana (0B 0G 0P)
L: Cheddar corn soup with bacon (7B 9G 5P)
D: 1 ½ steak kebabs with chimichurri (7B 7G 6P) with heirloom tomato salad (2B 2G 2P)
Sums: WW points 21B 23G 18P, calories 943 **

* 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.
** Cook an additional 2½ ounces of pasta for lunch Thursday / Friday.

* Google Document

Print shopping list

grocery list

To produce

  • 1 medium watermelon
  • 4 medium-sized bananas
  • 1 medium Granny Smith apple
  • ¼ pound seedless red grapes
  • 2 (6-ounce) containers of fresh berries (your choice)
  • 6 medium-sized limes
  • 1 large head of garlic
  • 2 medium-sized shallots
  • 2 medium (6-ounce) Hass avocados
  • 1 small head of cauliflower
  • 2 small Yukon gold potatoes
  • 1 ½ pounds of multi-colored baby potatoes
  • 4 large portobello mushrooms
  • 2 ½ ounces of white mushrooms
  • 1 small and 2 medium zucchinichin
  • 1 medium cucumber
  • 1 small jalapeno (optional topping for refried beans)
  • 2 small ears of corn
  • 1 small bunch of spring onions
  • 1 small bunch of celery
  • 1 small bunch of fresh Italian parsley
  • 1 medium bunch of fresh coriander
  • 1 small bunch / container of fresh rosemary (if desired, it can be dried under 1 teaspoon in Portobello Mushroom Burgers)
  • 1 small bunch / container of fresh dill
  • 1 small bunch / container of fresh thyme (if desired, it can be dried under ½ teaspoon in corn chowder)
  • 1 small bunch / container of fresh oregano (can be used with fresh dill or parsley in Greek turkey burgers)
  • 1 small bunch / container of fresh basil
  • 1 (10 oz) clamshell / bag of fresh baby spinach
  • 1 (1 pound) clam shell / bag of baby rocket
  • ½ small head of red cabbage (or a small bag pre-shredded)
  • 1 (1 pound) container of grape or cherry tomatoes
  • 3 medium-sized vine tomatoes
  • 4 medium-sized heirloom tomatoes
  • 2 large red onions
  • 4 small yellow onions

Meat, poultry and fish

  • 1 packet of bacon cut in the middle
  • 1 pound of 93% lean ground turkey
  • 2 pounds of boneless, skinless chicken breasts
  • 1½ pounds of beef tenderloin
  • 1 ½ pound (4) wild salmon fillets
  • 12 ounces peeled and deveined shrimp


  • 1 pack (8 or 9 inch) low carb whole grain tortilla
  • 1 pack of corn tortillas
  • 1 pack of wholegrain rolls with 100 calories (I like Martins)
  • 1 packet of fly noodles
  • 1 pack of whole grain orzo
  • 1 packet of unbleached all-purpose flour
  • 1 small pack of white wholemeal flour
  • 1 (8-ounce) multigrain baguette
  • 1 pack of seasoned whole grain crumbs

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)
  • Light mayonnaise or olive oil
  • balsamic vinegar
  • Reduced Sodium Soy Sauce *
  • Steak seasoning (such as Montreal Steak Grill Mates)
  • Yellow mustard
  • Garlic powder
  • cumin
  • Cayenne pepper (optional, for refried beans)
  • Adobo seasoning (can contain kosher salt in chicken tacos if desired)
  • Darling
  • Hot sauce (optional for omelette tortilla wrap)
  • Crushed paprika flakes
  • Red wine vinegar
  • Smoked peppers
  • Chipotle chili powder
  • Vanilla extract
  • turmeric
  • Apple Cider Vinegar

Dairy products & other chilled items

  • 1 dozen large eggs
  • 1 packet of crumbled feta
  • 1 pack of low-fat Swiss cheese (e.g. Alpenspitze)
  • 1 small box of butter
  • 1 (8-ounce) bottle of whole milk
  • 1 (8-ounce) bag of shredded white cheddar cheese
  • 1 small slice of fresh Parmigiano Reggiano
  • 1 (17.5-ounce) can of non-fat plain Greek yogurt
  • 1 (6 ounce) container of 2% plain Greek yogurt

Canned food and jarred

  • 1 small jar of dill pickle spears
  • 1 small glass of coarse salsa
  • 1 (15.5-ounce) can of black beans
  • 1 glass of Kalamata olives
  • 1 small jar of sun-dried tomatoes
  • 1 small glass of capers
  • 1 small glass of roasted red pepper
  • 2 (32 ounce) cartons of low sodium chicken stock
  • 1 small glass of applesauce


Other dry goods

  • 1 small packet of brown sugar
  • 1 small packet of unsweetened cocoa powder
  • baking powder
  • 1 pack of semi-sweet chocolate chips
  • 1 small packet of chopped walnuts (if you buy from the large container, you will need ¼ cup)
  • 1 small packet of raw almonds (if you buy from the large container, you will need ½ cup)
  • 1 small pack of dried pinto beans

Non-food items

* You can buy gluten-free if you wish

Print shopping list

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