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


posted June 25, 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

The 4th of July! Hope everyone has a good summer start! I am grateful that things are slowly returning to normal and look forward to spending some precious time with my family and friends. Don’t take anything for granted anymore! Whether you’re baking crab legs, making a patriotic pizza with red, white and blue berries, or bringing a summer macaroni salad to friends’ house, I hope your day is filled with love and laughter. .

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!

THE DETAILS:

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 (28/6)
B: Egg muffins with broccoli and cheese (2B 4G 2P) and 1 cup strawberries (0B 0G 0P)
L: Chicken salad with coriander (1B 3G 1P) in ½ whole wheat pita (2B 2G 2P) with sliced ​​red onion and baby spinach (0B 0G 0P) and an apple (0B 0G 0P)
D: Quinoa Huevos Rancheros Bowls (6B 11G 5P)

Totals: WW 11B 20G 10P Points, Calories 869 *

TUESDAY (6/29)
B: Egg muffins with broccoli and cheese (2B 4G 2P) and a peach (0B 0G 0P)
L: Chicken salad with coriander (1B 3G 1P) in ½ whole wheat pita (2B 2G 2P) with sliced ​​red onion and baby spinach (0B 0G 0P) and an apple (0B 0G 0P)
D: Grilled steak fajitas (10B 14G 10P)

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

WEDNESDAY (6/30)
B: Egg muffins with broccoli and cheese (2B 4G 2P) and 1 cup strawberries (0B 0G 0P)
L: LEFT Grilled Steak Fajitas (10B 14G 10P)
D: Easy Turkey Meatloaf (3B 5G 3P) with Instant Mashed Potatoes (5B 5G 2P) and Green Beans in Garlic and Oil (2B 2G 2P)

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

THURSDAY (7/1)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: Greek spiral cucumber salad (7B 7G 7P) with ½ whole wheat pita (2B 2G 2P) and 2 tablespoons of hummus (2B 2G 2P)
D: Grilled chicken bruschetta (3B 6G 3P) with homemade pilau rice (6B 6G 2P)
Totals: WW Points 25B 31G 21P, Calories 992 *

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

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!

Totals: WW Points 16B 17G 16P, Calories 531 *

SUNDAY (7/4)
B: Breakfast pizza (5B 8G 5P)
L: Marinated Caesar chicken skewers with zucchini and grilled romaine (3B 5G 3P)
D: Grilled flank steak with tomatoes, red onion and balsamic vinegar (4B 4G 4P) and orzo salad with grilled vegetables (7B 7G 7P)

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

* 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.

** Double dough recipe to use for Sunday breakfast.

* Google documentation



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