7-Day Healthy Meal Plan (June 27-July 3)

published June 24, 2022 per Ginny

A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and links to the WW recipe builder to get your personal points.

7 Day Healthy Meal Plan

Food, fun and fireworks! I can’t believe it’s almost the 4th of July! If you’re grilling, check out my inside-out turkey burgers, grilled crab legs, or grilled Bourbon chicken. For a colorful side, try my Greek Macaroni Salad or my Rainbow Potato Salad.

With supermarket prices soaring, many of us are having to adjust, cut back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is the MEAL PLAN. You can get more 5-day meal plans on a budget when you sign up for Relish+ (get a 14-day free trial here!)

Ultimate Skinnytaste Meal Planner

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

Buy the meal planner here:

A note about WW Personal Points:

I no longer provide points as they vary in the new Weight Watchers plans, but I do provide links to Personal WW Points recipe builder for all recipes. look for the orange button on the recipe card it says my personal points WW. Click on it and you will be taken to the Weight Watchers website where you can view WW points and add them to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!

About the meal plan

If you’re new to my meal plans, I’m sharing these 7-day healthy and flexible meal plans (you can see my previous meal plans here) that serve as a guide, with lots of wiggle room for you too add more food, coffee, drinks, fruits, snacks, dessert, wine, etc. Depending on your goals, you should consume at least 1,500 calories* per day. There is no one size fits all, it varies according to your goals, your age, weight, etc.

There is also an accurate and organized shopping list that will make grocery shopping a lot easier and a lot less stressful. Save money and time. You’ll dine out less often, waste less food, and have everything you need on hand to help keep you on track.

Lastly, if you’re in Facebook join my Skinnytaste Facebook Community where everyone shares photos of recipes they are making, you can join here. I’m loving all the ideas everyone is sharing! If you want to get on the email list, you can sign up here so you never miss a meal plan!

Meal plan:

Breakfast and lunch Monday through 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. The shopping list is comprehensive and includes everything you need to make every meal on the plan.

MONDAY (27/06)
B: Classic Egg Salad on 1 Slice of Wholemeal Bread with 1 Cup Strawberries
L: Tuna pasta salad without mayonnaise
D: Breaded chickpeas

Total Calories: 893*

TUESDAY (28/06)
B: LEFT Classic Egg Salad on 1 slice of whole wheat bread with 1 cup of strawberries
L: LEAVES Tuna Macaroni Salad without Mayonnaise
D: Ground Turkey Taco Lettuce Wraps with 2 Tbsp Shredded Cheddar and Best Guacamole with 12 Tortilla Chips

Total calories: 1,117*

WEDNESDAY (29/06)
B: LEFT Classic Egg Salad on 1 slice of whole wheat bread with 1 cup of strawberries
L: Chickpea Avocado Salad (½ recipe) alongside 1 cup plain Greek yogurt with 1 tsp honey
D: Crock Pot Honey Sesame Chicken with ¾ cup Brown Rice and Roasted Broccoli with Crushed Garlic (recipe x 2)

Total Calories: 1,173*

THURSDAY (30/06)
B: PB & J Smoothie Bowl Protein
L: Turkey Club and 8 baby carrots
D: LEFT Crock Pot Honey Sesame Chicken with ¾ cup brown rice and LEFT LEFT Roasted Broccoli with Crushed Garlic

Total Calories: 1,135*

FRIDAY (01/07)
B: PB & J Smoothie Bowl Protein
L: Turkey Club and 8 baby carrots
D: Grilled Shrimp Panzanella Skewers with Lemon Parsley Potato Leaf Packets
Total Calories: 976*

SATURDAY (02/07)
B: Strawberry Scones with 1 Cup of Melon
L: Healthy Roasted Chicken Nuggets with White Bean Caprese Salad
D: DINNER OUT

Total Calories: 584*

SUNDAY (07/03)
B: LEFT Strawberry Scones with 1 cup of melon
L: Buffalo Shrimp Lettuce Wraps
D: Peruvian-Inspired Grilled Chicken Skewers with Aji Green Avocado Sauce with 1 Cob of Corn and Black Bean, Avocado, Cucumber and Tomato Salad

Total Calories: 1,015*

*This is just a guide, women should aim for around 1500 calories a day. Here is a useful calculator to estimate
your caloric needs. I have left plenty of space for you to add more food such as coffee, drinks, fruit,
snacks, dessert, wine, etc.

* Google Document