7 Day Healthy Meal Plan (June 21-27)
posted June 19, 2021 by Gina
A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and WW Points.
7-Day Healthy Meal Plan
Seems like there is a heat wave going on in many areas this last week! How hot was it by you?? I have had people tell me it was already 100 degrees! When you don’t want to heat up the kitchen check out my salad recipes, grilled recipes like Grilled Bourbon Chicken or Grilled Clams in Foil to keep from heating up your kitchen, but also don’t forget about your instant pot and slow cooker!
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 (6/21)
B: 2 hard-boiled eggs (0B 4G 0P) and a peach (0B 0G 0P)
L: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) and an apple (0B 0G 0P)
D: Margherita Pizza (6B 7G 6P) with a green salad* (1B 1G 1P)
Totals: WW Points 12B 19G 12P, Calories 910**
TUESDAY (6/22)
B: 2 hard-boiled eggs (0B 4G 0P) and a peach (0B 0G 0P)
L: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) and an apple (0B 0G 0P)
D: Ground Turkey Skillet with Zucchini, Corn, Black Beans and Tomato (4B 6G 4P) with ¾ cup quinoa (5B 5G 0P)
Totals: WW Points 14B 22G 9P, Calories 1,003**
WEDNESDAY (6/23)
B: 1 slice whole grain toast (3B 3G 3P) with 1 tablespoon peanut butter (3B 3G 3P) and ½ a banana (0B 0G 0P)
L: Italian Chopped Salad (8B 8G 8P) with a sliced hard-boiled egg (0B 2G 0P)
D: Broccoli Beef (7B 7G 7P) with ¾ cup brown rice (5B 5G 0P)
Totals: WW Points 26B 28G 21P, Calories 1,080**
THURSDAY (6/24)
B: 1 slice whole grain toast (3B 3G 3P) with 1 tablespoon peanut butter (3B 3G 3P) and ½ a banana (0B 0G 0P)
L: Italian Chopped Salad (8B 8G 8P) with a sliced hard-boiled egg (0B 2G 0P)
D: Honey Balsamic Grilled Chicken and Vegetables (4B 5G 4P)
Totals: WW Points 18B 21G 18P, Calories 874**
FRIDAY (6/25)
B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain bread (3B 3G 3P) and 1 ounce avocado (1B 1G 1P)
L: LEFTOVER Honey Balsamic Grilled Chicken and Vegetables (4B 5G 4P)
D: Grilled Shrimp Panzanella Skewers # (1B 2G 1P) with Lemon-Parsley Potato Foil Packets (3B 3G 1P)
Totals: WW Points 12B 18G 10P, Calories 901**
SATURDAY (6/26)
B: Breakfast Egg Rolls (4B 6G 4P) with ¼ cup fresh salsa (0B 0G 0P)
L: ¾ cup Quinoa Salad with Kale, Cranberries and Mint (9B 9G 5P) with grilled shrimp (0B 1G 0P)
D: ORDER IN!
Totals: WW Points 13B 16G 9P, Calories 577**
SUNDAY (6/27)
B: Savory Cottage Cheese Bowls (recipe x 4) (3B 3G 3P)
L: Open-Faced Tuna Melt Sandwich (recipe x 2) (4B 5G 4P) with a peach (0B 0G 0P)
D: Slow Cooker Pulled Pork (6B 6G 6P) on 1 whole wheat bun (3B 3G 3P) with Quick Cabbage Slaw (2B 2G 2P) and ½ corn on the cob (0B 2G 0P)
Totals: WW Points 18B 21G 18P, Calories 957**
*Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup light vinaigrette.
**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.
# Grill an extra 14 ounces (raw) shrimp for lunch Saturday.
Shopping List
Produce
- 1 medium banana
- 6 medium PLUS 2 large peaches
- 2 medium apples (any variety)
- 1 medium lime
- 1 medium PLUS 1 large lemon
- 1 small (5-ounce) Hass avocado
- 4 medium red bell peppers
- 1 medium jalapeno
- 1 medium English cucumber
- 4 Persian cucumbers (can sub 1 large English cucumber in Cottage Cheese Bowls, if desired)
- 4 medium zucchini (about 2 pounds)
- 1 large head broccoli florets
- 1 pound asparagus
- 3 large ears of corn
- 1 pound baby red or Yukon Gold potatoes
- 1 small head garlic
- 1 (1-inch) piece fresh ginger
- 2 medium carrots (or 1 small bag pre-shredded)
- 1 small bunch celery
- 2 large bunches scallions
- ½ small head white cabbage
- 1 small bunch kale
- 1 (5-ounce) bag/clamshell mixed greens
- 1 small head Romaine lettuce
- 1 medium head Iceberg lettuce
- 1 small bunch/container fresh mint
- 1 small bunch/container fresh basil
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 pound cherry or grape tomatoes
- 3 medium PLUS 1 large vine-ripened tomatoes
- 1 small red onion
- 1 medium yellow onion
Meat, Poultry and Fish
- 6 ounces sliced deli chicken or turkey breast
- 1 ounce genoa salami
- 1 small package center-cut bacon
- 1 pound 93% lean ground turkey
- ½ pound chicken or turkey breakfast sausage
- 1 pound flank steak
- 1 ½ pounds boneless, skinless thinly sliced chicken breast cutlets
- 2 pounds peeled and deveined jumbo shrimp
- 1 (2 ½-pound) boneless center cut pork loin roast
Grains*
- 1 loaf sliced whole grain bread (I like Dave’s Killer Bread)
- 1 (2-ounce) sourdough roll
- 1 package 100 calorie whole wheat hamburger buns (I like Martin’s)
- 1 small package unbleached all-purpose flour
- 1 small package dry brown rice (or 3 cups pre-cooked)
- 1 small package dry tricolor or red quinoa
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)
- White pepper (can sub black pepper in Broccoli Beef, if desired)
- Regular or light mayonnaise
- Light vinaigrette (or make your own with ingredients in list)
- Red wine vinegar
- Balsamic vinegar
- Apple cider vinegar
- Raw honey
- Cumin
- Oregano
- Reduced sodium soy sauce*
- Sesame oil
- Toasted sesame seeds
- Crushed red pepper flakes
- Hickory liquid smoke
- Garlic powder
- Onion powder
- Cayenne pepper
- Chili powder
- Cinnamon
- Paprika
Dairy & Misc. Refrigerated Items
- 1 (18-pack) large eggs
- 1 small (at least 8 ounces) 0% plain Greek yogurt (I like Stonyfield or Fage)
- 1 (4-ounce) chunk fresh mozzarella cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 package sliced reduced fat cheddar or American cheese
- 1 (24-ounce) tub low fat cottage cheese (I like Good Culture)
- 1 small package egg roll wrappers
- 1 small tub fresh salsa
Canned and Jarred
- 1 small container pesto (or ingredients to make your own)
- 1 small jar unsulfured molasses
- 1 (4-ounce) can tomato paste
- 1 (15-ounce) can tomato sauce
- 1 small can or jar whole San Marzano tomatoes
- 1 (15-ounce) can black beans
- 1 (15-ounce) can chickpeas
- 1 small jar peanut butter
- 1 small jar roasted red peppers in water
- 2 (4.5-ounce) cans tuna in water
Misc. Dry Goods
- 1 small package brown sugar
- Cornstarch (optional, for Broccoli Beef)
- Baking powder
- 1 small package roasted shelled pistachios (if buying from bulk bin, you need ¼ cup)
- 1 small package dried cranberries (if buying from bulk bin, you need 1/3 cup)
Non-Food Items
- Parchment paper
- Wooden or metal skewers
- Heavy duty aluminum foil (I like Reynolds Wrap)
*You can buy gluten free, if desired