7 Day Healthy Meal Plan (July 20-26)

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

What is your favorite summer dessert? Some of my favorites include fresh berries and are easy for portion control like Red, White and Blueberry Cheesecake Cupcakes, Strawberries Romanoff, Individual Mixed Berry Pies, and don’t forget the Mixed Berry Tarlet with Dark Chocolate for the chocolate lover in your life! You can check out all my desserts here. Enjoy!

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 (7/20)
B: Huevos Pericos (½ recipe) (2B 8G 2P)
L: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) with an apple (0B 0G 0P)
D: Summer Cavatelli with Corn, Tomatoes and Zucchini (7B 8G 7P)

Totals: WW Points 14B 23G 14P, Calories 938*

TUESDAY (7/21)
B: Huevos Pericos (½ recipe) (2B 8G 2P)
L: LEFTOVER Summer Cavatelli with Corn, Tomatoes and Zucchini (7B 8G 7P)
D: Skillet Taco Cauliflower Rice (5B 5G 5P)

Totals: WW Points 14B 21G 14P, Calories 826*

WEDNESDAY (7/22)
B: Avocado Toast Egg-in-a-Hole (4B 6G 4P)
L: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) with an apple (0B 0G 0P)
D: Grilled Chicken with Spinach and Melted Mozzarella (1B 3G 1P) with Orzo with Zucchini and Tomato (recipe x 2)
(6B 6G 6P)

Totals: WW Points 16B 22G 16P, Calories 936*

THURSDAY (7/23)
B: Avocado Toast Egg-in-a-Hole (4B 6G 4P)
L: LEFTOVER Grilled Chicken with Spinach and Melted Mozzarella (1B 3G 1P) with Orzo with Zucchini and Tomato
(6B 6G 6P)
D: Grilled Flank Steak with Chimichurri (5B 5G 5P) with 1 corn on the cob (0B 3G 0P)
Totals: WW Points 16B 23G 16P, Calories 898*

FRIDAY (7/24)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: LEFTOVER Grilled Chicken with Spinach and Melted Mozzarella (1B 3G 1P) with Orzo with Zucchini and Tomato
(6B 6G 6P)
D: Salmon Croquettes with Dill Sauce** (3B 6G 3P) with Chopped Feta Salad (5B 5G 5P)
Totals: WW Points 20B 28G 20P, Calories 1,040*

SATURDAY (7/25)
B: Chorizo Breakfast Bowls (7B 11G 5P)
L: 1 ½ cups Greek Pasta Salad (8B 8G 8P)
D: ORDER IN!

Totals: WW Points 15B 19G 13P, Calories 693*

SUNDAY (7/26)
B: Eggs and Tomato Breakfast Melts (3B 3G 3P) with 1 cup mixed berries (0B 0G 0P)
L: LEFTOVER 1 ½ cups Greek Pasta Salad (8B 8G 8P)
D: Quick Garlic Lime Marinated Pork Chops (5B 5G 5P) with Chipotle’s Cilantro Lime Rice (6B 6G 6P) and 2 cups
mixed greens, 6 cherry tomatoes and 2 teaspoons light vinaigrette (1B 1G 1P)
Totals: WW Points 23B 23G 23P, Calories 976*

*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.

** Freeze any leftovers you/your family won’t eat.

*Google doc

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20 comments

  1. These meal plans are amazing!! Thank you so much. I’m just getting started on WW and finding your site has been a God send. <3

  2. I am loving these meal plans! Such tasty recipes! Please keep them coming!

  3. I’m loving this plan this week!! Thanks for doing this!

  4. I love your meal plans with the organized shopping list. I have been using them for years!  My family loves the meals and I love that the thinking is done for me. Thanks for being such a blessing to our family!

  5. Thank you so much for these wonderful meal plans. My family eats healthier because of these plans. Thank you!

  6. These meal plans are a life saver. I follow them to a T and love the grocery lists. I have not had to think or be creative about what to feed my family and so far there isn’t a think they haven’t enjoyed! Please keep them coming!

  7. It’s difficult to read your post because of all the ads and pop ups!☹️

  8. I just started using your plans again. Why we ever stopped I don’t know.  I’m not a good meal planner so I love having ideas to work from. Thank you for taking the time to do this. 

  9. Gina, I love your meal plans for inspiration. Please don’t discontinue, although I do go back to the archives to mix it up when you offer a comfort meal for cold climates when it’s still toasty in the desert.  

    I do have one suggestion with the meal plan, one or two times a week reference a recipe in one of your cookbooks to cross-sell and mix it up for your loyal followers who have the book.  

    With the depth of you collection I’m confident that you can offer a web substitute for those who don’t have all of your books. 

  10. Thank you so much for this one week meal planner and shopping list. It certainly makes eating healthy easy. Love the recipes for each and every dish. You make losing weight fun and easy. Love it please do more or I will just continue eating this menu forever!

  11. What do you use to grill your carne asada (steak salad recipe) on your videos? Is that an electric grill or a skillet? Can’t tell and google isn’t getting me very far. It is so hot right now I would love a good indoor option 🙂

  12. Week 1 of following your meal plans almost down in the books, and I’ve never eaten so healthy in my life as I have in this one week. 🙂 Feels good. Loved everything and so did my adult children (one who is very picky)! Just finished the Salmon Avocado Salad – it was my favorite of all the week’s recipes, to my surprise.

    Getting ready to go shop for this week’s recipes. I want to say thank you for making all of this available, you’re a Godsend!

    • Thanks Shelley!

      • I am LOVING these recipes and shopping lists!!! What an INCREDIBLE resource!!!

        The only request I’d love is if the supper ingredients could be a different color.  Since we are a family of 7 I need to double those recipes and it takes me forever to figure out which ingredients are for dinners and I need more of.  

      • Looking forward to having someone else plan my meals out and even make my shopping list for me!!! So thankful I found you!!!

  13. Your summer red white and blue trifle was literally so amazing! But for summer desserts, I love them all! Banana Pudding with wafers, lemon and lime pies or bars, berry cobblers and crumbles. Yum!

    We absolutely love and look forward to your meal plans! Thank you!!!!

  14. I love your meal plans! Especially now, as I am a nurse a who is really busy, it just makes meal planning a snap because you have done it for me! The added bonus is it is HEALTHY!

  15. These are amazing. Please don’t stop sharing.