7 Day Healthy Meal Plan (July 19-July 25)

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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.

7-Day Healthy Meal Plan

Many of you saw that I had a house full of family and friends last week- I am enjoying some time off to cherish every  minute and make memories! Life is too short- I am not taking things for granted anymore! Don’t worry though- I have some new recipes coming (and maybe even a surprise too!) and you can always find quick recipes, salads and meal prep recipes to help keep you from spending hours in the kitchen and more time in the sun with your loved 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!


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 (7/19)
B: Petite Crustless Quiche (5B 6G 5P) with 1 cup strawberries (0B 0G 0P)
L: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) with a plum (0B 0G 0P)
D: Zucchini Rollatini (recipe x 2) (8B 8G 8P) with a green salad* (1B 1G 1P)
Totals: WW Points 19B 22G 19P, Calories 993**

TUESDAY (7/20)
B: Petite Crustless Quiche (5B 6G 5P) with a plum (0B 0G 0P)
L: LEFTOVER Zucchini Rollatini (8B 8G 8P)
D: Steak Taco Lettuce Wraps (4B 4G 4P) with 1 cup Black Bean, Avocado, Cucumber and Tomato Salad (3B 5G 3 P)

Totals: WW Points 20B 23G 20P, Calories 1,075**

B: Petite Crustless Quiche (5B 6G 5P) with 1 cup strawberries (0B 0G 0P)
L: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) with a plum (0B 0G 0P)
D: Chicken Zucchini Stir Fry # (3B 5G 3P) with ¾ cup brown rice (5B 5G 0P)
Totals: WW Points 18B 23G 13P, Calories 973**

B: Protein PB & J Smoothie Bowl (5B 5G 5P)
L: BBQ Chicken Quesadilla (5B 7G 6P)
D: Cheese Stuffed Turkey Meatloaf ## (7B 8G 7P) with Mashed Cauliflower (2B 2G 2P) and String Beans with Garlic and Oil (2B 2G 2P)

Totals: WW Points 21B 24G 22P, Calories 973**

FRIDAY (7/23)
B: Protein PB & J Smoothie Bowl (5B 5G 5P)
L: BBQ Chicken Quesadilla (5B 7G 6P)
D: Grilled Salmon Kebabs (0B 5G 0P) and Chopped Feta Salad (5B 5G 5P)
Totals: WW Points 15B 22G 16P, Calories 1,033**

B: Chewy Chocolate Chip Oatmeal Breakfast Cookies (3B 3G 1P) with 1 cup mixed berries (0B 0G 0P)
L: Air Fryer Burst Tomato Burrata Caprese Salad (recipe x 2) (10B 10G 10P)

Totals: WW Points 13B 13G 11P, Calories 490**

SUNDAY (7/25)
B: Breakfast BLT (recipe x 4) (6B 8G 6P)
L: Zesty Lime Shrimp and Avocado Salad (2B 4G 2P) with 10 baked tortilla chips (3B 3G 3P)
D: Pasta with Italian Chicken Sausage, Escarole and Beans (9B 10G 4P)
Totals: WW Points 20B 25G 15P, Calories 932**

*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.

# Season (see Quesadilla recipe) and cook an extra 6 ounces chicken for lunch Thurs/Fri.  Assemble and prepare quesadillas tonight, if desired.
## Freeze any leftover meatloaf you/your family won’t eat.

*Google doc

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  1. I just signed up for WW this morning and can’t wait to dig into your meal plans to help me make my way through this. I recently went back to work so taking the guess work out of meal planning will be so helpful. I have and LOVE all of your cookbooks. Thank you for continuing to provide your meal plans!!

  2. I have never done your meal plans before. My dietitian recommended your website for ideas. To make this for two people (meal planning) should we double everything we get on the shopping list?

    Ready to try next week!

    • Welcome Elisha! 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.

  3. I just wanted to say, I’ve made quite a few of your recipes over the past couple of years, and this week I’m following your meal plan for the first time. I’ve been on Weight Watchers since March-49 pounds down!- and I really like this. I like the flexibility and it takes a lot of the guesswork out of figuring points for the week and takes the guesswork out of how to use all the produce in a way that works. I’ll be back next week. And I can’t believe I actually successfully rolled up a lettuce wrap. 😉I’m already a fan and hope you keep doing these. My husband isn’t doing WW per se but he’s a fan of your food as well!

  4. Gina, I am loving your meal plans. While I don’t follow them faithfully they have given me so much inspiration and are helping me get out of a rut with my cooking. Having a simple meal or dish that I know I have all the ingredients, and can prepare quickly after work, has been a game changer. Thank You!

  5. Thank you so much, Gina. Your weekly meal plans have been a lifesaver. I have always meant to do this on my own, but never got around to it. I am so grateful!

  6. Thanks for this plan! It’s going to get me through the work week

  7. It’s zucchini season! Thanks for all the zucchini ideas, I think I’ve tried each one.  The stir-fry in this weeks’ menu is one of favorites, especially once I followed your tip for tenderizing the chicken. Thanks Gina!

  8. Thank you for doing this every week. I love the summer menu 🙂 I have been using them for years 🙂