Skinnytaste Meal Plan (July 19-July 25)


posted July 16, 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

Many of you have seen that I had a house full of family and friends last week – I take some free time to cherish every minute and create memories! Life is too short, I no longer take things for granted! Don’t worry, I have new recipes coming up (and maybe even a surprise too!) And you can always find quick recipes, salads, and meal prep recipes to save you from spending hours in. cooking and more time in the sun with your loved ones.

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 allow you to 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 (7/19)
B: Small quiche without crust (5B 6G 5P) with 1 cup of strawberries (0B 0G 0P)
L: Chicken and Lettuce Wrap Sandwich (5B 7G 5P) with a Plum (0B 0G 0P)
D: Zucchini rollatini (recipe x 2) (8B 8G 8P) with a green salad * (1B 1G 1P)
Totals: WW 19B 22G 19P Points, Calories 993 **

TUESDAY (7/20)
B: Small Quiche Without Crust (5B 6G 5P) with a Plum (0B 0G 0P)
L: REMAINING Zucchini Rollatini (8B 8G 8P)
D: Taco Steak Lettuce Wraps (4B 4G 4P) with 1 cup Black Bean, Avocado, Cucumber and Tomato Salad (3B 5G 3P)

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

WEDNESDAY (7/21)
B: Small quiche without crust (5B 6G 5P) with 1 cup of strawberries (0B 0G 0P)
L: Chicken and Lettuce Wrap Sandwich (5B 7G 5P) with a Plum (0B 0G 0P)
D: Sautéed Chicken and Zucchini # (3B 5G 3P) with ¾ cup brown rice (5B 5G 0P)
Totals: WW 18B 23G 13P Points, Calories 973 **

THURSDAY (7/22)
B: PB and J protein smoothie bowl (5B 5G 5P)
L: BBQ Chicken Quesadilla (5B 7G 6P)
D: Turkey meatloaf stuffed with cheese ## (7B 8G 7P) with mashed cauliflower (2B 2G 2P) and green beans in garlic and oil (2B 2G 2P)

Totals: WW 21B 24G 22P Points, Calories 973 **

FRIDAY (23/7)
B: PB and J protein 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)
Totals: WW 15B 22G 16P Points, 1,033 Calories **

SATURDAY (7/24)
B: Soft oatmeal and chocolate chip cookies (3B 3G 1P) with 1 cup of mixed berries (0B 0G 0P)
L: Caprese Burrata Tomato Burst Air Fryer Burst Salad (recipe x 2) (10B 10G 10P)
D: DINNER OR ORDER!

Totals: WW 13B 13G 11P Points, 490 Calories **

SUNDAY (25/7)
B: BLT Breakfast (recipe x 4) (6B 8G 6P)
L: Lime avocado and shrimp salad (2B 4G 2P) with 10 cooked tortilla chips (3B 3G 3P)
D: Pasta with Italian Chicken Sausage, Escarole and Beans (9B 10G 4P)
Totals: WW 20B 25G 15P Points, Calories 932 **

* The green salad includes 6 cups of mixed greens, 2 green onions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup of light dressing.
** 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.

# Season (see recipe for Quesadilla) and cook an extra 6 oz chicken for lunch Thursday / Fri. Assemble and prepare the quesadillas tonight, if desired.
## Freeze any leftover meatloaf that you / your family won’t eat.

* Google documentation



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