Skinnytaste > Meal Plans > Skinnytaste Meal Plan (July 23-July 29)

Skinnytaste Meal Plan (July 23-July 29)

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A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.

A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.

Hope everyone is enjoying the summer, it’s going so fast which makes me sad because I am a summer girl, but also excited because it’s getting closer to the release of my new cookbook, Skinnytaste One and Done which comes out Oct 9! For those of you who pre-ordered, you can get 4 free recipes from the book now, with your pre-order. More details here! And just a friendly reminder, to receive my new recipes or meal plans via email, make sure you’re signed up for my email subscription (it’s free!). It’s also my wedding anniversary Sunday, we are celebrating by spending a night in the city at the Lotte New York Palace (gorgeous hotel!) and dinner with friends at Il Mulino (first time!).

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!


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 Weight Watcher Freestyle Points 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 (7/23)
B: Overnight Oats in a Jar (5)
L: Orange and Arugula Salad with Red Onion and Gorgonzola (4) and 2 ounces multigrain baguette* (3)
D: Three Cheese Zucchini Stuffed Lasagna Rolls (6) with Sauteed Julienned Summer Vegetables (1)
Totals:  Freestyle™ SP 19, Calories 875**

TUESDAY (7/24)
B: Overnight Oats in a Jar (5)
L:  LEFTOVER Three Cheese Zucchini Stuffed Lasagna Rolls (6) with an apple (0)
D: Turkey Taco Lettuce Wraps (5) with 2 tablespoons reduced fat cheddar (1) and 2 ounces avocado (3)
Totals: Freestyle™ SP 21, Calories 967**

B: Greek Yogurt with Berries, Nuts and Honey (5)
L: LEFTOVER Three Cheese Zucchini Stuffed Lasagna Rolls (6) with an apple (0)
D: Broiled or Grilled Pollo Sabroso (3) with 2 tablespoons Peruvian Green Sauce (2) and 2 ounces avocado (3)
Totals: Freestyle™ SP 19, Calories 896**

B:  Scrambled eggs (0), 1 ounce avocado (1), 2 tablespoons reduced fat cheddar (1) and sliced tomatoes (0)
L: LEFTOVER Broiled or Grilled Pollo Sabroso (3) with 2 tablespoons Peruvian Green Sauce (2) and 2 ounces avocado (3)
D: Za’atar Lamb Chops (4) with Chopped Feta Salad (5)
Totals: Freestyle™ SP 19, Calories 950**

FRIDAY (7/27)
B: Overnight Oats in a Jar (5)
L: Spiralized Greek Cucumber Salad with Lemon and Feta (7)
D: Grilled Clams in Foil ***(2) (Recipe x 2) and Heirloom Tomato Salad (2)
Totals:  Freestyle™ SP 16, Calories 798**

B: Insanely Good Blueberry Oatmeal Muffins (4) with a peach (0)
L: Grilled Chicken and Spinach Salad with Balsamic Vinaigrette (3)
Totals: Freestyle™ SP 7 Calories 368**

SUNDAY (7/29)
B: LEFTOVER Insanely Good Blueberry Oatmeal Muffins (4) with a banana (0)
L: French Bread Pizza Caprese (7)
D: Sweet ‘n Spicy Asian Glazed Grilled Drumsticks (7) with Summer Squash and Chive Pancakes (3)
Totals: Freestyle™ SP 21, Calories 895**

* Freeze remaining 8 ounces baguette and defrost on Sunday for pizza.

**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.

***Grill chicken for Saturday’s salad, if desired

Skinnytaste Meal Plan (July 23-July 29)

** google doc

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30 comments on “Skinnytaste Meal Plan (July 23-July 29)”

  1. Loving the meal plans, thank you!  My Mother-in-Law got me hooked on your site. I’ve even gotten my picky hardly any veggie kiddo excited for all the new recipes. She absolutely loved the zucchini lasagna rolls. Bonus I haven’t been in a cooking rut all summer unlike last year. 

  2. thank you so much for these meal plans! they make my life sooo much easier! We feel healthier and love trying new recipes!!

  3. Meal planning is my least favorite chore. Please keep making weekly meal plans so I can use my time for things I like way better, like playing with my kids!

  4. Thank you so much for posting these meal plans! I have been using (and loving) your recipes for a while, but this is my first week using the plan.  It was amazing not having to piece together all of the meals, and my family has enjoyed everything so far (which is no small feat!).  Thanks again for this awesome resource!!

  5. Avatar photo
    Patricia Pelletier

    Hello! I made your Insanely Good Oatmeal Blueberry Muffins, and they ARE insanely good!
    When I did the points calculation with my app it came up as 6. The recipe says 4 points. Which is it?

  6. Avatar photo
    Amberly Sutton

    Please keep the meal plans coming! I’m semi new to weight watchers and I’m tired of the same old things I’ve been eating. Thank you so much!

  7. I love this site and recipes! I m trying to lose weight and this makes it so much easier than having to do everything myself (I have little knowledge of using healthy ingredients). Thank you again, please don’t stop with the meal plans! xxoo

  8. Avatar photo
    Harriotte Robinson

    Im new to Skinnytaste…and am blown away with the effort, imagination and yummy talent in its design! The planning and ease of design has solved any dilemmas I’ve “used in the past” to fall off the wagon! I hope you know how much your efforts are helping this NYC Texas transplant, and all others within the reach of your website!
    <3 Hattie

  9. Gina,
    love all your recipes have made so many and have been using since january of 2018, my all time favorite is the turkey chili soup!Thanks for sharing and keep them coming!

  10. I LOVE your meal plans lady!!! They’re just what I need right now to get back to a healthier lifestyle with very little to plan! You’re a lifesaver and I can’t wait to get your next book!

  11. Avatar photo
    Angela Keltner

    Are these meal plans based on servings for more than one person, could they be used to feed a family of four? if not are they adaptable for a family style meal?

  12. Thanks so much for these recipes. I use them weekly and love the flavors of the food. Keep them coming!!

  13. Gina, I have been using Skinnytaste recipes for a while now and I own Fast and Slow (love it). Everything I have made I have found to be doable and delicious. I wanted to let you know that today is the day I am committing to use the meal plans as written, to help kick me back into meal planning mode and good organization for my family’s benefit and also for my own health and personal goals. Thank you so much for all of your efforts to make this site so easy to look at and use!:) Here’s to a new day!

  14. Your meal plans are super helpful! I couldn’t find the grocery list this time. Help! Also do you shop just once a week?

  15. I love your recipes and meal plans! They make it super easy to grocery shop and makes dinner time a lot less annoying and stressful cause I already know what I’m making. Thanks!!

  16. My husband and I have been cooking from your recipes since 2013. Your site changed the way we viewed cooking and meal planning, and the recipes helped a lot when we were budgeting through his law education. Lately, we have felt like we’re in a rut with our meal plans so we turned to your site yet again. Your meal plans have taken the guesswork out of the week and we are trying so many new recipes. Thank you for all that you do!

  17. I refer to your meal plans. They are helpful, even if I don’t follow them exactly. Please keep sharing. Love your recipes and books!

  18. Avatar photo
    Charlotte Goldthwaite

    Yes please keep these meal plans coming! Such a lifesaver to cut time on planning. By the way, I love that you list the nutrition facts on your recipes. I am a type 1 diabetic so I need to count carbs which can be a daunting task when cooking from scratch. ❤️

  19. The calculator (“Supertracker”) you provided in the link has been discontinued is there anything else we can use?

  20. Il Mulino is the best!!  You’ll be full before you even order food.  Happy Anniversary—enjoy!!