Skinnytaste Meal Plan (July 9-July 15)

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®.

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!). Second, have you pre-ordered my cookbook Skinnytaste One and Done? It comes out Oct 9, but you can get 4 free recipes from the book now, with your pre-order. More details here!

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!

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 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 (7/9)
B: 2 scrambled eggs (0) with 2 ounces avocado (3) and a peach (0)
L: Chicken Waldorf Salad (3)
D: Cheesy Zucchini Enchiladas (7) with Mexican Cauliflower “Rice” (1)
Totals: Freestyle Points 14, Calories 923*

TUESDAY (7/10)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Chicken Waldorf Salad  (3)
D: Madison’s Favorite Beef Tacos** (9)
Totals: Freestyle Points 17, Calories 896*

WEDNESDAY (7/11)
B: 2 scrambled eggs (0) with 2 ounces avocado (3) and a peach (0)
L: Chicken Waldorf Salad  (3)
D: Rosemary Chicken Salad with Avocado and Bacon*** (10) (Recipe x 2)
Totals: Freestyle Points 16, Calories 909*

THURSDAY (7/12)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: BLT Salad with Avocado (5)
D: Baked Pesto Chicken (2) with Broccoli and Orzo (4)
Totals: Freestyle Points 16, Calories 812*

FRIDAY (7/13)
B: PB + J Smoothie (4)
L: BLT Salad with Avocado (5)
D: Grilled Salmon with Avocado Bruschetta (3) and Grilled Peaches with Honey and Yogurt (2) for dessert
Totals: Freestyle Points 14, Calories 838*

SATURDAY (7/14)
B: Sausage, Cheese and Veggie Egg Bake (4)
L: Cheeseburger Salad (7)
D: DINNER OUT!
Totals: Freestyle Points 11, Calories 544*

SUNDAY (7/15)
B: LEFTOVER Sausage, Cheese and Veggie Egg Bake (4)
L: Tomato Tuna Melts (6) (Recipe x 2) and an apple (0)
D: BBQ Chicken Salad (2) (Recipe x 2)
Totals: Freestyle Points 12, Calories 836*

*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.

**Freeze leftover beef.

*** Make extra bacon for Thurs/Fri BLT salad.

Skinnytaste Meal Plan (July 9-July 15)

**google doc

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41 comments

  1. Why did you change the format? I print everything out than type it into the computer and I was very disappointed that there is no print cue. I printed from my browser and there were items that did not print correctly. Please go back to your old formats.

  2. Thank you so much for sharing the meal plans. The shopping list is great. This is exactly what I need to keep myself organized and on track to eating healthy

  3. I feel so motivated and excited to try your recipes! I am just curious if there is an easy way to tell what meals can be prepped ahead of time on your weekly meal plans?

  4. I always use your meal plans, websites and books to feed my family. Keep posting, please!!  

  5. I use your meal plans al the time! At home, we only eat skinnytatse recipes. Thank you, Gina!

  6. These meal plans are life changing! Thank you!

  7. Thank you so much for your meal plan posts. I have been making your recipes for quite some time, but this week, the “wedding diet” started and I decided it was time to get serious. So, I have used this week’s meal plan as my jumping off point. OMG, my husband has loved every thing I have made and didn’t even know we were watching our calories. Your recipes are tasty, filling and your meal plan allows for so much flexibility and enough left overs for several days. The tastes and combinations have kept me interested and focused. Please continue to post — you are my inspiration.

  8. Thank you so much for your wonderful work!! LOVE your books and the recipes here! 

  9. Oh my gosh, thank you SO SO SO very much. I am back on WW now after a 5 year hiatus, and obviously so much has changed. I am a busy working mom. I know these meal plans will save me a ton of time, and the recipes look AWESOME! Because: tacos.

    Thank you so very much!!!

    xo, Leslie

  10. This is my first week fully trying out the meal plan. I’m shifting the days a bit because I need to do the shopping tonight (Monday). I have high hopes! I have definitely enjoyed several recipes I’ve gotten from the site.

  11. I’ve just found your blog so I’m not using your plans yet, but based on what I see here, I think I’ll give them a try next week. I like that you provide three basic meals and leave room for snacks, beverages, etc outside the meals themselves. Seems very flexible to me that way.

  12. I LOVE using your meal plans. Thank you for providing them weekly!!

  13. Love these weekly menus and cannot wait for the new book to come out! Just wanted to let you know the infographic for this week’s menu says Jun 9-July 15, I was skimming quickly and for a second thought I was on an old post from June.

  14. I’m new to your web site and am really enjoying it. I use it for the recipes and sometimes just for ideas. I’m making the chicken waldorf salad tonight. I’m new to WW and especially appreciate the freestyle points are all figured out and ready to track.

  15. Yes, please continue to share. The archive of previous meal plans are also very helpful, thank you!

  16. Being a single working mom trying to eat healthy, these meal plans are a true time saver and I find I spend less time worrying about what to cook and instead enjoy time spent with my two teenage daughters prepping and preparing meals. I find I spend less at the grocery store and when I use this plan along with an exercise program I actually lose weight! Coupled with using fresh in season produce and simple ingredients, winner all around!

  17. Link for Rosemary Chicken Salad goes to Madison’s Favorite Tacos recipe. 

  18. Your website is so completely impressive. It would be a massive amount of work. Thank you!! Hoping you will be blessed!

  19. Thank you Gina, I was getting so tired of trying to figure out what to have for meals on the Weight Watchers freestyle plan. Your website and meal plans are totally awesome, and such a lifesaver! Thank you!

  20. I love your meal plans! I always use a few of your ideas in my family plan. The plans have helped me discover new family favorites for us! Thank you for taking the time to post every week!

  21. Please keep the meal plans coming. Love using them. Thanks!

  22. I’m confused about the kale in the BLT salad. It’s not listed on the shopping list (or at least I couldn’t find it) and I’ve never heard of that particular type of kale.

    Thanks and I love your meal plans.

  23. I’m a new follower. I just wanted to tell you that I think these meal plans are amazing! Please keep sharing. 🙂

    Thank you for all you do. I’m sure it’s a ton of work.

  24. Thank you for these meal plans! The wide variety of recipes works well for me, and they are easy to follow. I also love the oh-so-handy grocery lists. I look forward to your new cookbook. 

  25. My Skinnytaste cookbooks are my go to resource for healthy recipes.  I regularly use your weekly meals plans. It truly takes the guess work out of planning.  Please keep sharing…thank you.  Can’t wait for your new book!!!

  26. i would just like to say, i really appreciate your meal plans. I have been using them from the beginning.

  27. Thank you for the plans – I have been following you since 2012 and love the variety. Would love to see more quick prep ideas for sides or mains and / or prep and freeze for weeknight meals because during the week it is tough with work, classes and schedules. Thank you again.

  28. The rosemary chicken salad link takes me back to the tacos. Just so you know.

  29. My husband and I have been using the meal plans for about three months and it’s been a huge help for our diet. The amount of time/prep for two adults who work full time, commute, and freelance on the side seems like a lot, and multiplying the breakfasts and lunches and dividing the recipes for dinner makes shopping tricky. But the wonderful thing is that it takes all of the guesswork out of our meal planning and every time we whip up a new, delicious concoction we say “Thank you, Gina!” We’ve even skipped the official meal plan once or twice and made a “best of” week. So I thought we’d say it here… Thank you! Please keep posting!