Healhty Recipes

Free 7 Day Healthy Meal Plan (July 17-23)

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A free 7-day, flexible weight loss meal plan including breakfastlunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.

7 Day Healthy Meal Plan (July 17-23)

Basil, basil! Who’s got basil?! Lol, I think everyone does! Looking for ways to use it up? Try my Basil Oil, Homemade Basil Pesto and my Pesto Spaghetti Squash with Tomatoes. Looking for something outside the box to cool off on those warm summer nights? Try these Citrus Basil Mojito Pops or a refreshing Basil Cucumber Gin Cooler. Enjoy!

With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate Meal Planner

Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!

Skinnytaste Ultimate Meal Planner

Buy the Skinnytaste meal planner here:

A note about WW Points

If you’re following Weight Watchers, all the recipes here have been updated to reflect the new Weight Watchers program, with points displayed under the recipe title. The ww button in the recipe card takes you to the Weight Watchers website where you can see the recipe builder used to determine those points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!

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. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.

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!

Meal Plan:

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. The grocery list is comprehensive and includes everything you need to make all meals on the plan.

MONDAY (7/17)
B: Avocado Toast with Egg and a peach
L: Spicy Canned Salmon Rice Bowl
D: Summer Cavatelli Pasta with Corn, Tomatoes and Zucchini with 2 cups baby arugula, 1 tablespoon shaved parmesan and 2 teaspoons light balsamic vinaigrette dressing
Total Calories: 1,020*

TUESDAY (7/18)
B: High Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 1 slice whole grain toast and 1 cup
strawberries
L: LEFTOVER Summer Cavatelli Pasta with Corn, Tomatoes and Zucchini with 2 cups baby arugula, 1 tablespoon shaved parmesan and 2 teaspoons light balsamic vinaigrette dressing
D: Chicken Quesadillas

Total Calories: 1,067*

WEDNESDAY (7/19)
B: High Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 1 slice whole grain toast and 1 cup
strawberries
L: LEFTOVER Summer Cavatelli Pasta with Corn, Tomatoes and Zucchini with 2 cups baby arugula, 1 tablespoon shaved parmesan and 2 teaspoons light balsamic vinaigrette dressing
D: Crispy Air Fryer Pork Chops with Savory Zucchini Waffles
Total Calories: 1,085*

THURSDAY (7/20)
B: Blueberry Banana PB Smoothie
L: LEFTOVER Crispy Air Fryer Pork Chops with Heirloom Tomato Salad (½ recipe)
D: Inside Out Turkey Cheeseburgers with Potato and Green Bean Salad (½ recipe)

Total Calories: 1,212*

FRIDAY (7/21)
B: Blueberry Banana PB Smoothie
L: LEFTOVER Crispy Air Fryer Pork Chops with Heirloom Tomato Salad
D: Foil Packet Spice Rubbed Fish with Watermelon Salsa with Homemade Rice Pilaf and Grilled Asparagus

Total Calories: 1,208*

SATURDAY (7/22)
B: High Protein Oat Waffles with 1 tablespoon (melted) peanut butter, ½ cup sliced strawberries and ½ sliced banana
L: Air Fryer Burst Tomato Burrata Caprese Salad (recipe x 2)
D: DINNER OUT

Total Calories: 592*

SUNDAY (7/23)
B: Three Cheese Zucchini Quiche
L: BLT with Avocado (recipe x 4)
D: Juicy Oven Baked Chicken Breasts with Instant Pot Mashed Potatoes and Garlic Butter Mushrooms

Total Calories: 1,123*

*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.

*Google doc

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