7 Day Healthy Meal Plan (July 27-Aug 2)
posted July 25, 2020 by Gina
A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.
7-Day Healthy Meal Plan
If you are a zucchini lover or gardener who has an abundance ready to pick–you will LOVE this weeks meal plan! (we are talking 4 and a half pounds!) Let me know which is your favorite!
Why Should Everyone Meal Plan?
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 been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.
There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.
Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!
Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!
THE DETAILS:
Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve 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 size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!
The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.
And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!
MONDAY (7/27)
B: Avocado Toast with Lemon and Kale (½ recipe) (8B 8G 8P)
L: Chickpea Tuna Salad (0B 8G 0P) with 1 ½ cup romaine lettuce (0B 0G 0P)
D: Late Summer Vegetable Enchilada Pie (6B 7G 6P) with Cilantro Lime Cauliflower “Rice” (recipe x 2) (1B 1G 1P)
and 1 ounce avocado (1B 1G 3P)
Totals: WW Points 16B 25G 18P, Calories 926*
TUESDAY (7/28)
B: 2 scrambled eggs (0B 4G 0P) with 1 slice whole grain toast (3B 3G 3P) and a peach (0B 0G 0P)
L: Chickpea Tuna Salad (0B 8G 0P) with 1 ½ cup romaine lettuce (0B 0G 0P)
D: LEFTOVER Late Summer Vegetable Enchilada Pie (6B 7G 6P) with Cilantro Lime Cauliflower “Rice” (recipe x 2)
(1B 1G 1P) and 1 ounce avocado (1B 1G 3P)
Totals: WW Points 11B 24G 13P, Calories 940*
WEDNESDAY (7/29)
B: PB + J Yogurt (6B 9G 6P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: Rosemary Chicken Salad with Avocado and Bacon (recipe x 2) (10B 10G 10P)
Totals: WW Points 19B 23G 19P, Calories 875*
THURSDAY (7/30)
B: 2 scrambled eggs (0B 4G 0P) with 1 slice whole grain toast (3B 3G 3P) and a peach (0B 0G 0P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: 2 Sausage Stuffed Zucchini Boats (9B 9G 7P) with a green salad** (1B 1G 1P)
Totals: WW Points 16B 21G 14P, Calories 913*
FRIDAY (7/31)
B: PB + J Yogurt (6B 9G 6P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: Air Fryer Shrimp Sandwich with Tartar Sauce (7B 8G 7P) with Quick Cabbage Slaw (2B 2G 2P)
Totals: WW Points 18B 23G 18P, Calories 934*
SATURDAY (8/1)
B: Chocolate Chip Zucchini Bread*** (5B 5G 5P) with 1 cup cantaloupe
L: Asian Chopped Salad with Sesame Soy Vinaigrette (4B 7G 4P)
D: ORDER IN!
Totals: WW Points 9B 12G 9P, Calories 432*
SUNDAY (8/2)
B: Caramelized Onion, Red Pepper and Zucchini Frittata (2B 5G 2P) with a peach (0B 0G 0P)
L: Turkey Club (recipe x 4) (7B 8G 7P)
D: Mediterranean Boneless Pork Chops with Summer Veggies (6B 6G 6P) with Homemade Rice Pilaf (6B 6G 2P)
Totals: WW Points 21B 25G 17P, Calories 912*
*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.
**Green salad includes 6 cups mixed greens, ½ cup each: diced tomato, carrots, cucumber, and 2 scallions with ¼ cup light vinaigrette
***Freeze any leftover you/your family won’t eat.
Shopping List
Produce
- 1 small cantaloupe
- 1 medium Granny Smith apple
- 6 medium peaches
- 3 medium lemons
- 5 medium limes
- ¾ pounds red seedless grapes
- 1 small radish
- 2 small jalapenos
- 1 (1-inch) piece fresh ginger
- 1 large head garlic
- 2 medium ears of corn
- 1 small cucumber
- 4 ½ pounds (about 9 medium) zucchini
- 1 small yellow squash
- 2 medium carrots
- 1 small bunch celery
- 3 medium red bell peppers
- 1 medium yellow bell pepper
- 2 medium heads cauliflower (or 8 cups “riced”)
- 4 ounces sugar snap or snow peas
- 3 large (7-ounce) Hass avocados
- 2 small bunches scallions
- 1 small bunch/container fresh rosemary
- 1 small bunch/container fresh dill (can sub 1 tablespoon scallion greens in Tartar Sauce, if desired)
- 1 large bunch fresh cilantro
- 2 large heads Romaine lettuce
- 1 small head kale
- 1 small head green cabbage (use ½ head in Asian Salad instead of purple cabbage)
- 1 (5-ounce) bag/clamshell fresh baby spinach
- 1 (16-ounce) bag/clamshell fresh baby arugula
- 1 medium head butter lettuce
- 1 dry pint grape or cherry tomatoes
- 3 medium vine-ripened tomatoes
- 1 medium red onion
- 1 small and 1 medium yellow onion
- 1 medium white onion
Meat, Poultry and Fish
- 1 package center-cut bacon
- ¾ pound thinly sliced deli turkey breast (I like Boar’s Head)
- 14 ounces Italian chicken sausage
- 1 pound peeled and deveined jumbo shrimp
- 1 pound (4) boneless, skinless chicken thighs
- 1 large (about 10 ounces) boneless, skinless chicken breast
- 1 pound (8) thinly sliced center-cut boneless pork chops
Grains*
- 1 loaf whole grain sliced bread (I like Dave’s Killer Bread)
- 1 package 6-inch corn tortillas
- 1 package seasoned panko breadcrumbs
- 1 package whole wheat seasoned breadcrumbs
- 1 small package unbleached all-purpose flour
- 1 small package white whole wheat or whole wheat flour
- 1 package angel hair pasta
- 1 package 10-minute instant brown rice (such as Uncle Ben’s)
- 1 package 100 calorie whole wheat potato buns (I like Martin’s)
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Cumin
- Red wine vinegar
- Dijon mustard
- Light mayonnaise
- Light vinaigrette dressing (or make your own with ingredients in list)
- Apple cider vinegar
- Soy sauce*
- Honey
- Sesame oil
- Sesame seeds
- 25% less sodium Montreal Chicken Seasoning
- Oregano
- Vanilla extract
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 small box butter
- 1 (16-ounce) bag reduced fat Mexican cheese blend
- 1 (8-ounce) bag part-skim mozzarella cheese (I like Polly-O)
- 1 medium wedge fresh Parmesan cheese
- 1 (17.5-ounce) container nonfat plain Greek yogurt
- 1 small tub light sour cream
- 1 small package crumbled feta cheese
Frozen
- 1 small package shelled edamame
Canned and Jarred
- 1 small jar unsweetened apple sauce
- 1 jar marinara sauce (or ingredients to make your own)
- 1 (15-ounce) can chickpeas
- 1 (15-ounce) can black or pinto beans
- 1 (6-ounce) can wild albacore tuna (I like American Tuna)
- 1 small jar capers
- 1 small jar pitted Kalamata olives
- 1 small jar dill pickles
- 1 small jar reduced sugar grape jelly
- 1 small jar reduced fat peanut butter
- 1 (32-ounce) carton regular or low sodium chicken broth
- 1 (28-ounce) can whole tomatoes
Misc. Dry Goods
- 1 small package chia seeds
- 1 small package chopped pecans or walnuts
- 1 small package unsalted peanuts
- 1 package chocolate chips
- Baking soda
- 1 small package brown sugar
- 1 small package dried ancho chilies (you need 2-3)
*You can buy gluten free, if desired.