7-Day Healthy Meal Plan (July 18-24)

Spread July 15 2022 by Jenna

This post may contain affiliate links. Read my disclosure policy.

Free 7 day flexible weight loss meal plan that includes ideas for breakfast, lunch, dinner and shopping list. All recipes include macros and links to the WW recipe Builder for your personal score.

7 day healthy meal plan

Gardens overflowing with zucchini yet? Be sure to try some of my favorite squash recipes like perfectly grilled zucchini, zucchini rollati, zucchini fritters or zucchini pizza bites for something quick, easy and kid-friendly!

With grocery prices soaring, many of us are forced to adjust, scale back, and/or be more creative with our meals. One of the absolute best ways to stay within a budget and maintain healthy eating habits is with a meal plan. You can get more budget-friendly 5-day meal plans by subscribing to Relish+ (get your free 14-day trial here!)

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate Meal Planner

I’m also excited to share the Skinnytaste Ultimate meal planner is now available! The 52 Week Spiral Meal Planner contains weekly meal planning grids you can shred up and put in the fridge if you like, a 12 week meal plan, 30 (15 new recipes), and shredded grocery lists. I like to start my week with gratitude, affirmations, and intentions, so I’ve included space for that as well. I hope you love this as much as I do!

Skinnytaste Ultimate Meal Planner

Buy the meal planner here:

A note about WW Personal Score:

I no longer provide points as they differ in the new Weight Watchers plans but I do provide links to WW Personal Points Builder recipe for all recipes. Search for orange button On the recipe card it says My Personal WW Points. Click that and it will take you to the Weight Watchers website where you can see your WW points and add them to your day (US only, you must be logged into your account). All cookbook recipes are also updated in our cookbook catalog!

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 to be a guide, with Plenty of room to maneuver for every Add more food,coffee,beverage,fruit,snack,dessert,wine,etc.or swap recipes for the meals you prefer, you can search for recipes by course in the index. Depending on your goals, you should aim for at least 1,500 calories* per day. There is no one size fits all, this will range depending on your goals, age, weight, etc.

There is also an accurate and organized grocery list that will make grocery shopping much easier and less stressful. Saves you money and time. You will eat out more often, waste less food and have everything you need on hand to help you stay on track.

Finally, if you use Facebook Join the Skinnytaste community on Facebook where everyone shares photos of the recipes they make, you can join here. I love all the ideas everyone shares! If you’d like to have our email list you can sign up here so you don’t miss out on a meal plan!

meal plan:

Breakfast and lunch from Monday to Friday are designed to serve one meal while dinner 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. The grocery list is comprehensive and includes everything you need to prepare all the meals on the plan.

Monday (7/18)
B: High-protein scrambled eggs with cottage cheese (recipe) and a cup of mixed berries
For: 2 servings of shrimp for lettuce patties*
D: Cavatelli Summer Pasta with Corn, Tomato, and Zucchini with 2 cups arugula and 2 teaspoons of a light vinaigrette

Total Calories: 982 *

Tuesday (7/19)
B: Tropical Mango Blueberry Lassi
L: leftover shrimp lettuce dumpling roll
D: Easiest Chicken Salsa Verde with 2 corn tortillas, pico de gallo (recipe x 2), 2 tablespoons shredded cheddar cheese and 1/cup shredded lettuce

Total Calories: 974 *

Wednesday (7/20)
B: High-protein scrambled eggs with cottage cheese (recipe) and a cup of mixed berries
L: Easiest Chicken Salsa Verde with 2 corn tortillas, pico de gallo, 2 tablespoons shredded cheddar cheese and ½ cup shredded lettuce
D: Grilled Hawaiian Teriyaki Burger (½ recipe) with kale slaw and Asian mango
Total Calories: 1007 *

Thursday (7/21)
B: Tropical Mango Blueberry Lassi
L: Easiest Chicken Salsa Verde with 2 corn tortillas, pico de gallo, 2 tablespoons shredded cheddar cheese and ½ cup shredded lettuce
D: Summer vegetables with sausages and a frying pan
Total Calories: 879 *

Friday (7/22)
B: High-protein scrambled eggs with cottage cheese (recipe) and a cup of mixed berries
L: Greek cucumber salad spiralizer with lemon and feta with ½ cup hummus and ½ whole wheat pita
D: Fish Florentine

Total Calories: 1,054 *

Saturday (7/23)
B: Chocolate zucchini bread with banana
L: Grilled Chicken and Chickpea Salad (recipe x 2)
D: Dinner outside

Total calories: * 744 *

Sunday (7/24)
B: The remaining chocolate zucchini bread with ½ cup of plain yogurt with chopped peaches
L: Falafel air fryer in half a whole wheat pita with 2 tablespoons chickpeas, ½ cup chopped tomatoes, and 3 red onion rings.
D: Zucchini lasagna recipe with 2 cups arugula, 1 ounce shaved Parmesan and 2 teaspoons light vinegar

Total Calories: 976 *

*Can be setup on Sunday night, if desired.

**This is just a guide, women should aim for around 1500 calories per day. Here is a handy calculator to estimate your calorie needs. You left plenty of wiggle room to add more food like coffee, drinks, fruits, snacks, dessert, wine, etc.
# Get ready for Wednesday night, if desired.

* Google Docs

Leave a Comment

Your email address will not be published.