Skinnytaste Meal Plan (July 19-July 25)
posted July 16, 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
Many of you saw that I had a house full of family and friends last week- I am enjoying some time off to cherish every minute and make memories! Life is too short- I am not taking things for granted anymore! Don’t worry though- I have some new recipes coming (and maybe even a surprise too!) and you can always find quick recipes, salads and meal prep recipes to help keep you from spending hours in the kitchen and more time in the sun with your loved ones.
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 (7/19)
B: Petite Crustless Quiche (5B 6G 5P) with 1 cup strawberries (0B 0G 0P)
L: Chicken Club 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 Points 19B 22G 19P, Calories 993**
TUESDAY (7/20)
B: Petite Crustless Quiche (5B 6G 5P) with a plum (0B 0G 0P)
L: LEFTOVER Zucchini Rollatini (8B 8G 8P)
D: Steak Taco Lettuce Wraps (4B 4G 4P) with 1 cup Black Bean, Avocado, Cucumber and Tomato Salad (3B 5G 3 P)
Totals: WW Points 20B 23G 20P, Calories 1,075**
WEDNESDAY (7/21)
B: Petite Crustless Quiche (5B 6G 5P) with 1 cup strawberries (0B 0G 0P)
L: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) with a plum (0B 0G 0P)
D: Chicken Zucchini Stir Fry # (3B 5G 3P) with ¾ cup brown rice (5B 5G 0P)
Totals: WW Points 18B 23G 13P, Calories 973**
THURSDAY (7/22)
B: Protein PB & J Smoothie Bowl (5B 5G 5P)
L: BBQ Chicken Quesadilla (5B 7G 6P)
D: Cheese Stuffed Turkey Meatloaf ## (7B 8G 7P) with Mashed Cauliflower (2B 2G 2P) and String Beans with Garlic and Oil (2B 2G 2P)
Totals: WW Points 21B 24G 22P, Calories 973**
FRIDAY (7/23)
B: Protein PB & J Smoothie Bowl (5B 5G 5P)
L: BBQ Chicken Quesadilla (5B 7G 6P)
D: Grilled Salmon Kebabs (0B 5G 0P) and Chopped Feta Salad (5B 5G 5P)
Totals: WW Points 15B 22G 16P, Calories 1,033**
SATURDAY (7/24)
B: Chewy Chocolate Chip Oatmeal Breakfast Cookies (3B 3G 1P) with 1 cup mixed berries (0B 0G 0P)
L: Air Fryer Burst Tomato Burrata Caprese Salad (recipe x 2) (10B 10G 10P)
D: DINNER OUT OR ORDER IN!
Totals: WW Points 13B 13G 11P, Calories 490**
SUNDAY (7/25)
B: Breakfast BLT (recipe x 4) (6B 8G 6P)
L: Zesty Lime Shrimp and Avocado Salad (2B 4G 2P) with 10 baked tortilla chips (3B 3G 3P)
D: Pasta with Italian Chicken Sausage, Escarole and Beans (9B 10G 4P)
Totals: WW Points 20B 25G 15P, Calories 932**
*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.
# Season (see Quesadilla recipe) and cook an extra 6 ounces chicken for lunch Thurs/Fri. Assemble and prepare quesadillas tonight, if desired.
## Freeze any leftover meatloaf you/your family won’t eat.
Shopping List
Produce
- 3 medium plums
- 2 medium bananas
- 1 (1-pound) container fresh strawberries
- 3 (6-ounce) containers fresh berries (your choice)
- 6 medium limes
- 2 medium lemons
- 1 small (5-ounce) and 3 medium (6-ounce) Hass avocados
- 1 small bell pepper (any variety)
- 1 large jalapeno
- 2 large heads garlic
- 1 large shallot
- 1 (2-inch) piece fresh ginger
- 1 medium English cucumber
- 1 medium cucumber
- 5 large zucchini
- 1 pound fresh string (green) beans
- 1 medium head cauliflower
- 2 ounces cremini mushrooms
- 1 small bunch scallions
- 1 small carrot
- 1 (10-ounce) bag/clamshell fresh baby spinach
- 1 (1 pound) bag/clamshell fresh baby arugula
- 1 medium head escarole
- 1 large head Iceberg lettuce
- 2 medium heads Romaine lettuce
- 1 large bunch/container fresh basil
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh oregano (can sub 2 teaspoons dry oregano in Salmon Kebabs, if desired)
- 1 medium bunch fresh cilantro
- 6 medium and 2 large vine-ripened or beef steak tomatoes
- 2 dry pints heirloom cherry tomatoes
- 1 medium red onion
- 2 medium yellow onions
Meat, Poultry and Fish
- 6 ounces turkey kielbasa
- ¾ pound raw Italian chicken sausage (I like Al Fresco or Premio)
- 6 ounces (12 thin slices) organic deli chicken or turkey breast
- 1 large package center-cut bacon (you need 16 slices)
- 1 pound thin sirloin steaks
- 1.4 pounds boneless, skinless chicken breasts
- 2 pounds 93% lean ground turkey
- 1 ½ pounds wild skinless salmon fillet
- 1 pound cooked jumbo shrimp
Grains*
- 1 small package unbleached, all-purpose flour
- 1 package large high-fiber, lower calorie tortillas
- 1 package Italian seasoned breadcrumbs
- 1 loaf light or thin-sliced whole grain bread
- 1 (8-ounce) rustic loaf of bread
- 1 large bag baked tortilla chips (or buy corn tortillas and make your own)
- 1 small package quick oats
- 1 package TK pasta
- 1 small bag dry brown rice (or 3 cups pre-cooked)
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)
- Regular or light mayonnaise
- Light vinaigrette dressing (or make your own with ingredients in list)
- Cumin
- Garlic powder
- Onion powder
- Oregano
- Reduced sodium soy sauce*
- Mirin
- Sesame oil
- Sesame seeds
- Ketchup
- Marjoram (can sub oregano in Meatloaf, if desired)
- BBQ sauce
- Dijon mustard
- Worcestershire sauce
- Crushed red pepper flakes
- Red wine vinegar
- Balsamic glaze (such as Delallo)
Dairy & Misc. Refrigerated Items
- 1 (18-pack) large eggs
- ½ pound burrata cheese
- 1 (8-ounce) bag reduced fat shredded cheddar cheese
- 1 (8-ounce) bag shredded mozzarella
- 1 (8-ounce) shredded cheddar cheese
- 1 (15-ounce) tub part-skim ricotta cheese
- 1 large chunk fresh Pecorino Romano cheese
- 1 small package crumbled feta cheese
- 1 small box butter
- 1 pint 1% buttermilk
- 1 (8-ounce) skim milk (or milk of your choice)
- 1 (8-ounce) container almond or oat milk (or milk of your choice for Smoothie Bowl)
Canned and Jarred
- 1 jar marinara (or ingredients to make your own)
- 1 (15-ounce) can chickpeas
- 1 (15.5-ounce) can black beans
- 1 (15-ounce) can cannellini beans
- 1 (15-ounce) can chicken broth
- 1 small jar peanut butter
Frozen
- 1 small bag frozen blueberries
- 1 small bag frozen strawberries
Misc. Dry Goods
- 1 bag chocolate chips
- Cornstarch
- 1 small bag granulated sugar
- 1 small package brown sugar
- 1 small container vanilla protein powder
- 1 small package chia seeds (optional topping for Smoothie Bowl)
Non-Food Items
- Parchment paper
- Bamboo or metal skewers
*You can buy gluten free, if desired