7 Day Healthy Meal Plan (June 22-28)

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

Summer is finally here! What are your favorite summer meals? You can check out some of mine under the summer tab on the blog. I hope you have had a chance to see and try to the  recipe I shared from the Original Flava cookbook, so good! I also hope you saw that I have a new meal prep cookbook coming out this September! I am so excited!!! Pre-orders are available now. Thank you to all who voted on what the next cookbook should be!

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 (6/22)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (½ recipe) (7B 7G 7P)
L: Egg, Tomato and Scallion Sandwich (4B 6G 4P) and a peach (0B 0G 0P)
D: Balsamic Roasted Veggie and White Bean Pasta (8B 9G 8P)

Totals: WW Points 19B 22G 19P, Calories 911*

TUESDAY (6/23)
B: 2 hard-boiled eggs (0B 4G 0P) and 1 cup mixed berries (0B 0G 0P)
L: LEFTOVER Balsamic Roasted Veggie and White Bean Pasta (8B 9G 8P)
D: Taco Stuffed Zucchini Boats (5B 5G 5P) with Corn, Tomato and Avocado Salad (3B 4G 3P)
Totals: WW Points 16B 22G 16P, Calories 1,005*

WEDNESDAY (6/24)
B:  Strawberry Peanut Butter Swirl Smoothie Bowls (½ recipe) (7B 7G 7P)
L: LEFTOVER Balsamic Roasted Veggie and White Bean Pasta (8B 9G 8P)
D: Cheesy Turkey Meatball Skillet (8B 9G 8P) with a green salad** (1B 1G 1P)
Totals: WW Points 24B 26G 24P, Calories 1,051*

THURSDAY (6/25)
B: 2 hard-boiled eggs (0B 4G 0P) and 1 cup mixed berries (0B 0G 0P)
L: LEFTOVER Cheesy Turkey Meatball Skillet (8B 9G 8P) with a green salad (1B 1G 1P)
D: Grilled Pesto Chicken Couscous Bowls*** (9B 11G 9P)

Totals: WW Points 18B 25G 18P, Calories 1,144*

FRIDAY (6/26)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: BLT with Avocado (9B 9G 9P) and a plum (0B 0G 0P)
D: Blackened Salmon with Mango Salsa (1B 4G 1P) with ¾ cup brown rice (5B 5G 0P) and Roasted Asparagus (0B
0G 0P)

Totals: WW Points 20B 26G 15P, Calories 989*

SATURDAY (6/27)
B: Spinach Ricotta Quiche (5B 7G 5P) with a plum (0B 0G 0P)
L: Grilled Chicken Avocado and Mango Salad (4B 6G 4P)
D: ORDER IN!

Totals: WW Points 9B 13G 9P, Calories 513*

SUNDAY (6/28)
B: LEFTOVER Spinach Ricotta Quiche (5B 7G 5P) with a peach (0B 0G 0P)
L: Jamaican Beef Patties # (6B 6G 6P) with Quick Cabbage Slaw (2B 2G 2P)
D: Grilled Shrimp Scampi Skewers (1B 3G 1P) with 1 cup Macaroni Salad with Tomatoes (6B 6G 5P)

Totals: WW Points 20B 24G 19P, Calories 893*

*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.

**Green salad includes 8 cups mixed greens, ⅔ cup each: cherry tomatoes, carrots, cucumber, and 3 scallions with 6 tablespoons light vinaigrette. Set aside 1 serving with dressing on the side for lunch Thurs.
***Grill an extra chicken breast for lunch Saturday.
# Freeze any leftover you/your family won’t eat.

*Google doc

Leave a Reply

Your email address will not be published. Required fields are marked *

22 comments

  1. Thanks so much for posting your meal plans. This has been a blessing in disguise and I really hope that you continue to do this as I believe this can help so many different people.

  2. I LOVE your meal plans. I am on a 1200 calories ‘diet’ and these recipes are really helping me lose the extra weight. They are so tasty and all my family loves them. (Even my young kids). Thank you so much for sharing these amazing meal plans.

  3. LOVE these meal plans!  Such a helpful resource for healthy eating!  

  4. I LOVE your meal plans SO MUCH!! You have thought of everything in your plans and it’s wonderful that you have them all available so that we can mix it up with your other plans depending on what we’re in the mood for that week. Your recipes are delicious. I have to tell you that my husband and I have been on WW and so far, your recipes are far more delicious than any of theirs we’ve tried. I always come back to your meal plans. Thank you!!

  5. I live for these meal plans!! I especially like the 7-day plans. It helps me so much in my weight loss plan to  know exactly what I’m going to eat on any given day. Thank you SO much for all of your effort!

  6. When I 1/2 or 1/4 a recipe do I also reduce the spices that amount as well? I made the taco zucchini Boats, 1/4 the recipe and found them to be pretty bland. Thanks.

  7. Just starting out (day 4), and a google search brought me to your gorgeous meal planner. What an amazing resource! I see that you have asked if people are using them, and it’s a big YES from me! As someone who has just found this incredible tool, I very much appreciate the time and effort you put into it- and sincerely hope that you will continue to post. I wasn’t going to leave a comment, because I AM so new, and I thought “everyone else will do it”. But, I decided that I needed to let you know that there are people like me out here who are desperately searching for a tool like this!

    Thanks again for all your time and effort. Can’t wait to get started!

  8. Soo so helpful and easy to use. It’s even easier because I don’t have to scan ever my item I am using. Helps me to stay on track to my goals while also having a busy schedule. Thank you so much!!! 

  9. Hi Gina, I have all your books and love making your recipes. I enjoy your weekly meal plans, they help me eat healthy and try something new every week. Please keep posting these. I also can not wait until your meal plan cookbook comes out in September. Thank you. 

  10. I LOVE these menus for inspiration! It’s easy to get stuck in a rut and these help!

  11. Please keep posting these weekly meal plans. Our family loves them. I’ve only started recently and am on week 3. The last 2 recipes we made were the Greek burgers and corn and crab cakes and they were delicious. Thanks so much!

  12. These meal plans are SO helpful! Thank you so much for spending the time and posting these! Can’t tell you how much time this saves me weekly – the shopping list is perfection! 🙂

  13. I wish you would provide the name of the recipe on the pictures? I am sometimes not sure what recipe I am looking for. Like this week what is the name of the recipe for the photo in the bottom right hand side? Looks so good but I can’t seem to find the recipe that goes with the photo.

  14. One of the pictures looks like it has a ground meat filling with a type of pastry covering, pricked with a fork. Which is the recipe for that? Thanks!

  15. Hi Gina!  I love using your weekly meal plans.  Your recipes are amazing and my family just loves them.  We eat Madison’s tacos all the time.  Best taco recipe ever!!  I can’t wait for your meal prep cookbook to come out.  I will definitely be pre-ordering one.  Please continue the weekly meal plans. They are so convenient and really do help me save money and stress bc everything is planned ahead.  Best wishes always. 

  16. I love your weekly meal plans .   I look forward to opening my email on sunday😀.
    Please continue to send them out.   I also love both the nutritional information and WW points.
    I am planning to order your new book Meal Prep. Great topic.  I already have three of your books and am on my second Skinny Taste Journal.
    Thank you Thank you Thank you.
    Barb

  17. Hello. I made the Taco Boats last week and they are delicious. Any ideas for the leftover zucchini?

  18. LOVE this, making my grocery list now and headed out to the store shortly. We loved last weeks meal plan! thank you for doing this! 

  19. Hi! I have just recently found your page and I am so happy I did! I have been trying to meal plan for some time but I’ve never been able to get in the groove of it, or find plans that fit my family. These plans are amazing and I love how practical they are with breakfast and lunch for one, and dinner for four, along with calorie counts! I have also been trying to learn to meal prep. Have you ever done one of your weekly meal plans and included instructions to meal prep for the week? I’m not that good at time management in the kitchen so every little bit of help I can get is much appreciated!! Thank you again for all of your amazing meal plans!