7 Day Healthy Meal Plan (July 5-11)

posted July 2, 2021 through Gina

A flexible and free 7-day weight loss meal plan that includes breakfast, lunch and dinner and a shopping list. Recipes include macros and WW points.

7 day healthy meal plan

Lazy summer days !!! I love them – I don’t often have them, but when I do, I like spending time at the beach or by the pool. Make those days easier by making your breakfasts at the start of the week with a bowl of salty cottage cheese or a low yolk egg salad if you’re chilling out at home, or try my BLT Roll Ups with Turkey and Avocado for a lunch. easy and portable.

Why should everyone plan their meals?

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 helps you stick to your goals!

About the meal plan

If you’re new to my meal plans, I’ve shared these flexible and free 7-day healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of leeway to you add more food, coffee, drinks, fruit, snacks, dessert, wine, etc. or exchange recipes for your favorite dishes, you can search for recipes by course in the index. You should aim for around 1,500 calories * per day.

There is also an accurate and organized grocery list that will make shopping a lot easier and a lot less stressful. Save money and time. You’ll eat out less often, waste less food, and have everything you need on hand to help keep you on track.

Finally, if you are on Facebook join my Facebook Skinnytaste community where everyone shares photos of recipes they are making you can join here. I love all the ideas that everyone shares! If you want to join the mailing list, you can subscribe here so you never miss a meal plan!

Plus, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get you organized for 2020! There was a printing error last year, but it’s perfect now! You can order it here!


Breakfast and lunch Monday through Friday are designed to serve 1 person, while dinners and all meals on Saturday and Sunday are designed for a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one meal plan, we’ve done our best to come up with something that appeals to a wide range of people. Everything is Weight Watchers compatible, I have included the updated WW Blue SP for your convenience, feel free to swap any recipes you want or just use it for inspiration!

The grocery list is comprehensive and includes everything you need to prepare all of the meals on the plan. I’ve even included recommendations for brands of products that I like and use often. Check your cupboards because you will notice that I often use a lot of condiments, you might already have a lot of them.

And last but not least, this meal plan is flexible and realistic. There is a lot leeway for cocktails, healthy snacks, desserts and dining out. And if needed, you can move some things around to make it work with your schedule. Please let me know if you are using these plans, it will help me decide if I should continue to share them!

MONDAY (7/5)
B: Salted cottage cheese bowls (3B 3G 3P)
L: Turkey Club (7B 8G 7B) and 8 baby carrots (0B 0G 0P)
D: Greek Macaroni and Cheese (10B 10G 7P)

Totals: WW 20B 21G 17P Points, Calories 941 *

B: Salted cottage cheese bowls (3B 3G 3P)
L: REMAINING Greek mac and cheese (10B 10G 7P)
D: Grilled Mexican adobo pork tenderloin (2B 2G 2P) with cauliflower rice with coriander and lime (1B 1G 1P) and avocado salad with citrus vinaigrette (4B 4G 4P)

Totals: WW 20B 20G 17P Points, Calories 977 *

B: Salted cottage cheese bowls (3B 3G 3P)
L: Italian Tuna and Brown Rice Salad (½ recipe) (4B 5G 3P) and an apple (0B 0G 0P)
D: Cheese and Pepper Sausage Papillote (5B 5G 5P) with Quick Coleslaw (2B 2G 2P) and 2 ounces of multigrain baguette (3B 3G 3P)

Totals: WW 17B 18G 16P Points, Calories 988 *

B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: Italian Tuna and Brown Rice Salad (½ recipe) (4B 5G 3P) and an apple (0B 0G 0P)
D: Peppers stuffed with turkey (5B 5G 3P) with a green salad ** (1B 1G 1P)
Totals: WW Points 15B 19G 12P, Calories 907 *

FRIDAY (7/9)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: LEAVES of peppers stuffed with turkey (5B 5G 3P) with a green salad * (1B 1G 1P)
D: Healthy Cod Tacos (5B 7G 5P) with Quick and Delicious Cuban Black Beans (1B 3G 1P)

Totals: WW 17B 24G 15P points, 1,035 calories *

B: BLT Breakfast Salad (recipe x 2) (4B 6G 4P)
L: Chicken Parmesan Rolls # (5B 8G 5P)

Totals: WW 9B 14G 9P Points, 551 Calories *

SUNDAY (7/11)
B: Stuffed bagel balls (5B 6G 5P) with 1 cup mixed berries (0B 0G 0P)
L: 2 servings of Mixed young shoots and arugula with black berries and pecans (8B 10G 8P)
D: Korean grilled chicken breast (2B 3G 2P) with ¾ cup brown rice (5B 5G 0P) and grilled asparagus (0B 0G 0P)

Totals: WW 20B 24G 15P Points, Calories 936 *

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

** The green salad includes 7 ½ cups of romaine lettuce, 3 green onions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and 5 tablespoons of light dressing. Reserve a portion for Friday lunch.

# Double dough recipe (increase the baking powder by ½ teaspoon in the second batch) for Sunday breakfast

* Google documentation

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