Free 7-day, flexible weight loss meal plan with breakfast, lunch and dinner ideas and shopping list. All recipes include macros and weightlifter observer points.
Free 7-day healthy meal plan (June 23-29)
Zucchini is one of my favorite vegetables and is versatile! Whether you’re grilling, sautéing, baking or spiraling, zucchini add a gentle flavor and satisfying texture to a variety of dishes. It is also full of health benefits: low calories, high antioxidants, a good source of vitamin C, potassium and fiber. Check out my perfect roasted zucchini, zucchini rollatini and panini panini, as well as zucchini, tomato and cheese – choose endless!
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) A lot of swinging room for you Add more foodcoffee, drinks, fruits, snacks, desserts, wines, etc. Or swap the recipe for your favorite meal, you can search for recipes in the index. Depending on your goal, you should aim for at least 1500 calories* per day. There is no size for everyone, it will depend on your goals, age, weight, etc.
There is also an accurate, organized grocery list that will make grocery shopping easier and much less stressful. Save your money and time. You will eat less, waste less food, and you will have everything you need to help you stay on track.
Finally, if you join my Skinnytaste Facebook community on Facebook, everyone shares photos of the recipes they are making, you can join here. I love all the ideas that everyone shares! If you want to get into the email list, you can subscribe here so you will never miss a meal plan!
The Ultimate Skinnytaste Dining Planner
Get the Skinnytaste Ultimate Dining Planner! The 52-week spiral meal plan has a weekly meal planning grid every week, you can tear off and place it on the refrigerator if needed, a 12-week meal plan, 30 (15 new) recipes, and a torn grocery store list. I like to start my week with gratitude, affirmation and intention, so I also provide a space for that. Hope you love it as much as I do!
Buy Skinnytaste diners here:
As grocery prices soar, many of us have to adjust, shrink and/or gain more creativity on our meals. One of the absolute best ways to stay budgeted and maintain healthy eating habits is meal planning. You can get more 5-day budget-friendly meal plans by signing up for Resish+ (get a 14-day free trial here!)
Meal plan:
Breakfast and lunch from Monday to Friday are intended to serve 1, while dinner and all meals on Saturday and Sunday are intended to serve a family of 4. Some recipes have enough leftovers for lunch the next day or the next day. The grocery list is comprehensive and includes everything you need to make all the meals in your plan.
Monday (6/23)
B: Tropical chia pudding breakfast bowl
L: Italian Sub-Broccoli Salad (½ Recipe)
D: Cheese gnudi and raw crumbled Brussels sprout salad with lemon and oil and 2 oz of multi-style French bread
Total calories: 1,179*
Tuesday (6/24)
B: Tropical chia pudding breakfast bowl
L: Italian Sub-Broccoli Salad
D: Crock pot with 2 corn tortillas, quick cabbage salad and 1 oz avocado picadillo
Total calories: 1,133*
Wednesday (6/25)
B: Zucchini eggs
L: Italian Sub-Broccoli Salad
D: The remaining crock Pot Picadillo with 2 corn tortillas, quick cabbage salad and 1 oz avocado
Total calories: 1,112*
Thursday (6/26)
B: Zucchini eggs
L: Roasted Chicken Chickpea Salad
D: Orzo Orzo with sausage, spinach and corn
Total calories: 1,127*
Friday (6/27)
B: Green Smoothie
L: Roasted Chicken Chickpea Salad
D: Flavored salmon skewers with zucchini and bulk rice onion
Total calories: 1,125*
Saturday (6/28)
B: British Muffin Breakfast Sandwich (Recipe x 2) and Peaches
L: Thai fried rice and shrimp
D: Dinner
Total calories: 648*
Sunday (6/29)
B: Protein PB and J smoothie bowl (Recipe X 4) drizzle with 1 tablespoon peanut butter
l: Deprecated egg salad on 1 slice of sour bread and 1 cup of cherry
D: Chicken tzatziki bowl
Total calories: 1,159*
*This is just a guide, and women should be at a rate of about 1,500 calories per day. This is a useful calculator to estimate your calorie needs. I leave a lot of swing space for you to add more food like coffee, drinks, fruits, snacks, desserts, wines, etc.
*Google Doc
Shopping list
Production
- 1 medium kiwi
- 1 small mango
- 4 middle peaches
- 1 small banana
- 1½ pounds of cherry
- 2 medium plus 1 large lemon
- 2 small (5 oz) avocado
- 5 Mini (Persian) Cucumber (2 lower English if needed)
- 1 small plus 1 zucchini
- ½ pound broccoli flower
- 6 oz of Brussels sprouts (purchase pre-cut if needed)
- 2 medium-sized red bell peppers
- 2-3 Thai chili (optional, used for Thai fried rice)
- 1 big head garlic
- 1 (2 inches) fresh ginger
- 1 large batch
- 1 (5 oz) flip/pack of baby spinach
- 1 small cabbage
- 1 small container/bunch of fresh basil
- 1 small container/bunch of fresh chives (candied green onion vegetables on egg salad if needed)
- 1 small bouquet of fresh coriander
- 1 dried pint cherry or grape tomato
- 3 small tomatoes with 2 medium vines
- 2 small red onions
- 1 medium plus 1 big yellow onion
Meat, poultry and fish
- 1 pack of turkey bacon (I love Applegate)
- 1 small package Genoa Salami (if you buy from a deli, you need 1½ oz)
- 1 small package of lean cooked ham (you need 1½ oz if purchased from a cooked restaurant)
- 1 small package of deli Türkiye (if you buy from a deli, you need 1½ oz)
- 1 lb mild Italian chicken sausage
- 1 (6 oz) boneless, skinless chicken breast (or 4 oz precooked)
- 1 lb boneless, skinless chicken thighs
- ½ pound peeled and remove shrimp
- 1 lb skinless salmon slices
- 2½ pounds 93% lean beef
Condiments and spices
- Extra virgin olive oil
- Rapeseed oil
- Cooking spray
- Olive Oil Spray (or get Misto Oil Mister)
- Kosher salt (I like diamond crystals)
- Pepper (or fresh pepper)
- Crushed red pepper slices
- Red wine vinegar
- Oregano
- Regularly or reduce sodium soy sauce*
- Fish sauce
- mayonnaise
- Dijon Mustard
- chili
- nutmeg
- Cumin
- Garlic powder
- Bay Leaf
- Apple cider vinegar
- mirin
- White O sauce
- Toasted sesame oil
- Rice vinegar
- turmeric
Dairy and miscellaneous. Refrigerated items
- 2 large eggs
- 1 quart of unsweetened vanilla almond milk
- 1 (16 oz) container non-fat regular Greek yogurt
- 1 (6 oz) container low-fat Greek yogurt (less than ¼ cup of non-fat yogurt in a chicken tzatziki bowl if needed)
- 1 (16 oz) container low fat cheese (I like good culture)
- 1 container tzatziki (or make your own ingredients)
- 1 small package of fruit cheese in salt water
- 1 small package of cheddar or American cheese
- 1 small package of fresh mozzarella cheese
- 1 small package of fat-reducing Provolone cheese
- 1 small wedge fresh parmesan
cereals*
- 1 pack of whole wheat English muffins
- 1 small bread sliced bread
- 1 (8 oz) transnational French bread
- 1 large package tortilla (you need 16)
- 1 small package of unbleached all-purpose flour
- 1 pack of Orzo Pasta
- 1 medium-sized dried jasmine rice
- 1 small package of dried quinoa (or 2 cups precooked)
Canned and jarred
- 1 (32 oz) carton low-sodium chicken soup
- 1 (28 oz) Jar Marinara sauce (or make your own ingredients)
- 1 (8 oz) tomato sauce
- 1 small jar of dill pickles
- 1 (28 oz) can be chickpeas
- 1 small jar of Castelvetrano olives
- 1 small can of Pepperoncini
- 1 small jar of Alcaparrado, Manzanilla olives, Pimientos, Capers or green olives
- 1 small jar of peanut butter
freezing
- 1 small package corn kernel
- 1 large package of blueberry
- 1 large package of strawberry
Miscellaneous. Dry goods
- 1 small package of chia seeds
- Monk fruit or sweetener of your choice
- 1 small package of unsweetened dried coconut (you need 2 tablespoons if purchased from a bulk bin)
- 1 pack of vanilla protein powder
*You can buy gluten for free if you want
