7 Day Healthy Meal Plan (July 13-19)

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.

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

I love reading comments on my meal plans like this one from last week “I am down 5lb since starting your plans the other week.” If you’re using them and have success stories, leave a comment, it will make my day! With summer now in full swing and the temperatures rising, I love to relax in the evening at home with a cool and fruity summer “adult” beverage. Check out my Boozy Watermelon Lime Granita, Citrus Margarita Spritzer, Basil-Cucumber Gin Cooler and don’t forget about an alcohol free Nojito!

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 (7/13)
B: Overnight Oats in a Jar (5B 5G 3P)
L: 2 cups Southwestern Black Bean, Quinoa and Mango Salad (6B 11G 2P)
D: The Best Grilled Portobello Mushroom Burger (6B 6G 6P) with Air Fryer French Fries (5B 5G 1P) (recipe x 4)

Totals: WW Points 22B 27G 12P, Calories 1,035*

TUESDAY (7/14)
B: BLT Egg Sandwich (6B 8G 6P)
L: 2 cups Southwestern Black Bean, Quinoa and Mango Salad (6B 11G 2P)
D: Barbacoa Beef (3B 3G 3P) with 2 corn tortillas (3B 3G 3P), ¼ cup each: Pico de Gallo and shredded lettuce (0B
0G 0P) with Quick and Delicioso Cuban Style Black Beans (1B 3G 1P)

Totals: WW Points 19B 28G 15P, Calories 1,014*

WEDNESDAY (7/15)
B: Overnight Oats in a Jar (5B 5G 3P)
L: 2 cups Southwestern Black Bean, Quinoa and Mango Salad (6B 11G 2P)
D: LEFTOVER Barbacoa Beef (3B 3G 3P) over 1 cup brown rice (6B 6G 0P), Corn Salsa with Lime (0B 2G 0P) and 1
ounce avocado (1B 1G 1P)

Totals: WW Points 21B 28G 9P, Calories 1,037*

THURSDAY (7/16)
B: BLT Egg Sandwich (6B 8G 6P)
L: Spiralized Greek Cucumber Salad with Lemon and Feta (7B 7G 7P)
D: Gnocchi with Grilled Chicken in Roasted Red Pepper Sauce (8B 10G 8P)
Totals: WW Points 21B 25G 21P, Calories 890*

FRIDAY (7/17)
B: PB + J Smoothie (9B 9G 9P)
L: LEFTOVER Gnocchi with Grilled Chicken in Roasted Red Pepper Sauce (8B 10G 8P)
D: Basil-Parmesan Crusted Salmon** (3B 6G 3P) with 2 cups baby arugula, 6 halved cherry tomatoes and 2
teaspoons light vinaigrette (1B 1G 1P)

Totals: WW Points 21B 26G 21P, Calories 923*

SATURDAY (7/18)
B: Chocolate Chip Zucchini Bread (5B 5G 5P) with a banana (0B 0G 0P)
L: Salmon Avocado Salad (5B 8G 5P)
D: ORDER IN!

Totals: WW Points 10B 12G 10P, Calories 507*

SUNDAY (7/19)
B: LEFTOVER Chocolate Chip Zucchini Bread (5B 5G 5P) with a plum (0B 0G 0P)
L: Open-Faced Tuna Melt Sandwich (4B 5G 4P) (recipe x 2) with an apple (0B 0G 0P)
D: Grilled Cumin Spiced Pork Tenderloin (3B 3G 2P) with Corn Tomato Avocado Salad (3B 4G 3P)

Totals: WW Points 15B 17G 14P, Calories 868*

*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.

**Make 4 extra salmon fillets (1 pound) for salad Saturday.

7 Day Healthy Weight Loss Meal Plan (July 13-19) with shopping list, calories and ww points.

*Google doc

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29 comments

  1. I am so grateful that a friend invited me to join the facebook group that lead me to this wonderful site! I have been on a weight loss quest for many years and have tried WW with no success because I did not know how to change what I was eating to fit in the points system. They have many tools to help with this but using this Meal Plan I am more hopeful than ever that I will finally be successful on my weight loss journey. Thank you so much for doing this!!! I am grateful!

  2. We just started meal planning after trying several box meal delivery companies. The food is so amazingly good and the cost is way less than ordering the meal delivery. This is our first week and so far we are in love!!! You are a life saver! thank you so much for all your dedication and hard work, we appreciate you.

  3. I love your meal plans. You make it to easy to follow! Thanks for sharing it!

  4. I love your meal plans (especially the google doc version)! Thank you for generously sharing them. Please keep making them!! I have a couple of your cookbooks as well, and love your recipes.

  5. I love your meal plans!! I use them quite often and have NEVER had a bad meal. SO GOOD.

  6. Thank you! I started using your meal plans to inspire my food planning in March for my family of six, and I’ve lost 20 pounds by using your recipes and tracking my calories! Thank you for making your website a free, one-stop resource to help streamline my healthy meal planning. I rarely even bother looking on other websites for recipes now.

  7. Hi Gina, In which recipes do the 4 plums on the shopping list belong? I bought them, but can’t find the recipe for them! Thanks! I love your recipes and use them almost exclusively now!

  8. Thank you for the plan! Is there a pico recipe that you use with the barbacoa? Or do you just use store bought? Thanks!

  9. This is my first time using a meal plan from skinny taste.  I need to lose about 200lbs and I wanted to try this to see if it will help me be more focused.  The initial cost for the week was a lot, but I’ve been eating so much fast food lately, I’m probably saving money overall.

    So far I’ve had the over night oats and mango black bean salad.  I’m looking forward to the rest of the week!

  10. Love your meal plans – the google doc is great! Thank you 🙂

  11. It would be nice if there was button with the ability to resize the recipes for 1 or 2 servings. I also find the recipes, especially for breakfast and some lunches repetitive.

  12. I appreciate the work you put into these every week. Thanks fir sharing them so generously!
    Peace,
    Danita

  13. Thank you so much for providing these meal plans. I can honestly say ALL your recipes are fabulous! The added bonus is that my family enjoys them. I also have your cookbooks that I frequently use. Thank you for helping us all stay healthy and on track!

  14. My husband and I LOVE your meal plans. I am a new wife (1yr, 5mo) and cooking wasn’t a quality he fell in love with me for, haha. Following your recipes has broken me out of my shell and I actually enjoy my new kitchen! We are a family of 2 but I cook the full dinner recipe proportions and my husband, who is a pilot for a commercial airline, takes the left overs on trips with him. They have seriously made me more confident! Thank you!

  15. I started your meal plans last week and love them! My family does too, even our pre-teen, who is notoriously picky. My husband is down 3.4 pounds and I am down 3 pounds since my last weigh in.

  16. Hi Gina! I love your recipes and plan to try the meal plan for this week.. I have lost weight about 5 pounds over the last month using your recipes.. thank you so much! 

  17. Thank you for your meal plans!  They taste great and are helping me lose weight!  Since using your recipes for the last month, I am down over 6 pounds!

  18. Thank you for creating these meal plans! This will be my first week trying one out and I’m excited – your recipes look delicious and doable. I’ll let you know how it goes! 🙂

  19. My SIL and I started your meal plans JUNE 1! We are down 7 and 10 pounds!! Loving this!