7 Day Healthy Meal Plan (June 15-21)

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 want to wish all the dads out there a happy father’s day! Whether you are a biological dad, step-dad, adopted dad or any other type of dad, I hope you know how important you are and I hope you take time to celebrate your day! Need some great “dad approved” meals? Check out my Father’s Day recipes or some other favorites like Stuffed Bagel Balls (one of Tommy’s favorites for breakfast), Grilled Lobster Tails with Herb Garlic Butter (yum!) or Steak Kebabs with Chimichurri. Does your “dad” have a favorite Skinnytaste meal? Share and let me know which 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 (6/15)
B: Yogurt Chocolate Chip Muffins* (7B 8G 7P) and a banana (0B 0G 0P)
L: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) and a peach (0B 0G 0P)
D: Margarita Pizza (6B 7G 6P) with 2 cups arugula (0B 0G 0P) with 1 tablespoon light balsamic vinaigrette (1B 1G 1P)

Totals: WW Points 19B 23G 19P, Calories 893**

TUESDAY (6/16)
B: Yogurt Chocolate Chip Muffins (7B 8G 7P) and a banana (0B 0G 0P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Steak Taco Lettuce Wraps (4B 4G 4P) with Mexican Cauliflower “Rice” (1B 1G 1P)
Totals: WW Points 15B 21G 15P, Calories 849**

WEDNESDAY (6/17)
B:  Yogurt Chocolate Chip Muffins (7B 8G 7P) and a banana (0B 0G 0P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Pasta with Italian Chicken Sausage, Escarole and Beans (9B 10G 4P)
Totals: WW Points 19B 26G 14P, Calories 857**

THURSDAY (6/18)
B: PB + J Smoothie (9B 9G 9P)
L: LEFTOVER Pasta with Italian Chicken Sausage, Escarole and Beans (9B 10G 4P)
D: Healthy Baked Chicken Nuggets (3B 4G 3P) with Orzo with Zucchini and Tomato (6B 6G 6P)
Totals: WW Points 27B 29G 22P, Calories 876**

FRIDAY (6/19)
B: PB + J Smoothie (9B 9G 9P)
L: LEFTOVER Pasta with Italian Chicken Sausage, Escarole and Beans (9B 10G 4P)
D: 2 Baked Corn and Crab Cakes (5B 8G 4P) with Quick Cabbage Slaw (2B 2G 2P)
Totals: WW Points 25B 29G 19P, Calories 826**

SATURDAY (6/20)
B: Omelet Tortilla Breakfast Wrap (recipe x 4) (4B 8G 4P)
L: Grilled Shrimp and Watermelon Chopped Salad (6B 7G 6P)
D: ORDER IN!

Totals: WW Points 10B 15G 10P, Calories 608**

SUNDAY (6/21)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (recipe x 2) (7B 7G 7P)
L: Open-Faced Tuna Melt Sandwich (recipe x 2) (4B 5G 4P) and 1 cup watermelon (0B 0G 0P)
D: Naked Greek Feta-Zucchini Turkey Burgers (5B 5G 5P) with 1 corn on the cob (0B 3G 0P)
Totals: WW Points 16B 20G 16P, Calories 994**

*Make Sunday night, if desired and freeze any leftover you/your family won’t eat.
**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.

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.

*Google doc

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25 comments

  1. You are Heaven sent for these meal plans!!! I’ve tried to do it by myself and bought books, looked online, etc.. and nothing really “worked out” for us. I’m the cook, meal planner, grocery shopper, and trying to make sure my family has clean, healthy and yummy meals. When I found this, I knew I struck gold. Thank you so much for these plans! 

  2. So far we made the pizza, pasta with beans and steak tacos this week. Wow! My family loved them. My son actually thought the pizza was leftover takeout pizza at first glance – and we are NY pizza lovers! I also made the chocolate chip muffins, and my kids loved them so much I already made a second batch for them. For the kids, I needed to make the penne, beans and sausage plain separately for them, and then they ate all three, and my husband and I loved the finished dish. Thanks for these great recipes! (I also lost two pounds this week!)

  3. Hi Gina,
    This will be my first meal plan of yours that I’ve tried (although I’ve tried many of your recipes). For the past few years, I’ve been making my own meals plans and eating healthy and some of my old go-tos were getting stale. It can be taxing coming up with new meals for every day. This is so nice that your provide this for free on your website! I almost couldn’t believe it. I had a very pleasant experience shopping at the grocery store yesterday with your list and making the meals so far. Every recipe has been absolutely delicious and it’s been refreshing to be eating healthy (and delicious) pizza and muffins! I never have made healthy versions of those before and don’t think of them when I’m thinking of healthy options. Thanks again.

  4. Yum! These plans help tremendously

  5. My family would love to do this however I have a dairy allergy and cannot find any plans like this to fit my food restrictions.  Do you have a plan that would be dairy free?  Thanks.

  6. Thanks for the amazing meal plans. I am wondering if there is a to sort grocery list by meals? I am trying to find where 5 ears of corn are needed for this weeks meal plan as I found the crab cakes only need 1 cup fresh kernels. Any help would be greatly appreciated. I typically only make the dinners, as I eat the same breakfast everyday and then have leftovers for lunch.

  7. I love your meal plans! I don’t follow them to the T, but get really good inspiration for my own meal plans… And i love to see how you skinny things up in your recipes! Please continue to share them with us!! We love it!

  8. My husband LOVES your tuna casserole. I double the amount of tuna for him, but he loves your recipe. He also loves the salibury steak (in patty & meatball form) AND the egg roll bowls from your cookbook.

  9. Yes! I am grateful for your meal plans!!! Thank you!

  10. Yes yes and yes! I use these plans and recommend them often. Awesome work!

  11. I’ll check your other recipes; however, I’m a pescatarian. So most of these meal planner recipes won’t work for me! But thanks for the ideas–many of them sound delicious!

  12. Hi! Thank You So Very Much for doing these meal planners. Debbie 🙂

  13. Oh my gosh! I just found you! This looks absolutely amazing. Thank you for sharing. I will definitely be using your plans.

  14. Im loving this weekly meal planning! I saved the calendar to my google docs so I can edit what I need to. (My husband a very picky eater) but I am going to try all the breakfasts and lunches this week they all sound amazing. We will also my trying most of the dinners this week they all sounds amazing. This meal planner has been a life saver for me!

  15. I love using your menu plans. The recipes are delicious and I don’t have to think of what to do.

  16. Thank you! I have some picky guys in my house, but you have a knack for putting flavors together in a way that gets them to eat healthy foods.

  17. I LOVE these meal plans- please keep posting them! I love the seasonal inspiration and rely on them every week! THANK YOU!!!!

  18. I’m making the bagel balls this morning!

  19. Thank you for doing this. Our family uses these and enjoyed your wonderful recipes since 2018. Thank you!

  20. I LOVE THESE!!!! THANK YOU SO MUCH!!!!!!