7 Day Healthy Meal Plan (July 11-July 17)

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A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and WW Points.

Meal plan

7-Day Healthy Meal Plan

I am taking a little break as I have family in from Florida and Tennessee, but I promise I am working on new recipes and ideas! I hope anyone that was in the path of Elsa made it through safe and sound! Keep it simple this week with easy recipes like Baby Pasta Shells with Asparagus or Air Fryer Bacon Wrapped Scallops.

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!


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 (7/12)
B: Mixed Berry Whole Wheat Muffins* (4B 4G 4P) with a banana (0B 0G 0P)
L: Cilantro Chicken Salad (1B 3G 1P) in ½ an avocado (3B 3G 3P) and ¼ cup raw almonds (5B 5G 5P)
D: Lighter Eggplant Parmesan (5B 6G 5P) and a green salad* (1B 1G 1P)
Totals: WW Points 19B 22G 19P, Calories 1,020**

TUESDAY (7/13)
B: Mixed Berry Whole Wheat Muffins (4B 4G 4P) with an apple (0B 0G 0P)
L: Cilantro Chicken Salad (1B 3G 1P) in ½ an avocado (3B 3G 3P) and ¼ cup raw almonds (5B 5G 5P)
D: Colombian-Style Zucchini Rellenos (3B 4G 3P) with 1 corn on the cob (0B 3G 0P)

Totals: WW Points 16B 22G 16P, Calories 972**

B: Mixed Berry Whole Wheat Muffins (4B 4G 4P) with a banana (0B 0G 0P)
L: Egg Tomato and Scallion Sandwich (4B 6G 4P) with an apple (0B 0G 0P)
D: Steak and Caramelized Onions with Arugula and Penne (9B 9G 6P)

Totals: WW Points 17B 19G 14P, Calories 933**

B: Avocado Toast with Sunny Side Egg (4B 6G 4P)
L: Chickpea Tuna Salad (0B 8G 0P) over 2 cups chopped Romaine lettuce (0B 0G 0P)
D: Chicken Tzatziki Bowls (9B 9G 6P)

Totals: WW Points 13B 23G 10P, Calories 918**

FRIDAY (7/16)
B: Avocado Toast with Sunny Side Egg (4B 6G 4P)
L: Chickpea Tuna Salad (0B 8G 0P) over 2 cups chopped Romaine lettuce (0B 0G 0P)
D: Drunken Shrimp (2B 4G 2P) with 2 ounces multigrain baguette (3B 3G 3P) and Caprese Salad (½ recipe) (3B 3G 3P)

Totals: WW Points 12B 24G 12P, Calories 923**

B: Lemon Blueberry Buttermilk Sheet Pan Pancakes (6B 6G 6P) with 1 tablespoon maple syrup (3B 3G 3P)
L: Pizza Sausage Rolls (8B 9G 8P) with sliced raw bell peppers (0B 0G 0P)

Totals: WW Points 17B 18G 17P, Calories 577**

SUNDAY (7/18)
B: LEFTOVER Lemon Blueberry Buttermilk Sheet Pan Pancakes (6B 6G 6P) with 1 tablespoon maple syrup (3B 3G 3P)
L: Asian Chicken Lettuce Wrap Chopped Salad (8B 8G 8P)
D: Easy Inside Out Turkey Cheeseburgers (8B 8G 8P) with Baby Red Potato Salad (3B 3G 1P)

Totals: WW Points 28B 28G 26P, Calories 1,014**

*Make muffins Sunday night, if desired. Freeze any leftover muffins and/or eggplant you/your family won’t eat.

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.

*Google doc

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  1. I’ve used your recipes a bunch in the past. Lately I was using an Aldi based family meal plan and really liked it. I’m finally headed back on weight watchers and so excited to find that you offer a meal plan. My one ask, which I wouldn’t blame you if it’s to much, but it would be super helpful if on the shopping list you noted which days/meals the ingredients were used for. we don’t have a full 4 people eating these meals, 2 adults 3yr old and a 10 month old. so I generally need to cut out a meal or two so that we don’t have food going to waste.

  2. Question here. When you pair a dish wish a side is the calories included for both or just the main dish?  Example drunken shrimp and caprisa salad?
    Thanks and we are living all the great recipes. 

  3. PLEASE keep sharing

  4. Thank you for updating meal plan. I check your list every week. I like that you included shopping list.

  5. Thank you for doing this every week. I really appreciate it.

  6. These weekly meal plans are amazing! It’s so nice to not have to think about what to make. I’ve fallen in love with cooking all over again 

  7. Not that it’s a big deal, but just a heads up that your dates are off. Monday is the 12th 🙂 Thank you so much for these meal plans!

  8. Everything looks so delicious, can’t wait to try! Please keep the meal plans coming!

  9. Thank you so much for doing all the hard work for me. I’ve been using your recipes for a couple of months now and love them!

  10. Trying the meal plan for the first time. Very excited!

  11. I’m really loving the meal plans this summer! Please keep ‘em coming!

  12. I am new to the Skinnytaste Meal Plans. I am loving it so far. I am enjoying cooking more. I have a large family but I only cook one day each week for my family. We split cooking duties in my household so I really like that the breakfast and lunch recipes are meant for 1-2 servings. Bonus – it will help me prepare for cooking in with an empty nest.

    Would you consider breaking up the grocery list (produce and meat, poultry and fish) into two portions? I find that some of my produce starts to spoil by the mid/end of the week. If some of us grocery shop two times during the week, this would help with getting fresh meats, vegetables and fruits.

    Thank you for the meal plans!

  13. I love the meal plans! Please keep sharing!

  14. Yum!! Love all of your recipes. Thank you for putting these weekly plans together!!

  15. I have been using your recipes for quite some time! please keep inspiring me to eat tasty and healthy foods!

  16. I love your Weekly Meal Plan, and look at them every week checking out recipes I would like to try. This week’s plan is amazing. I looked at each recipe and everyone of them looks delicious. There is not one of them that I would not make.

    Thank you for doing this each week, it really helps me with my healthy meal planning.