Healthy Food

Free 7-day healthy meal plan (July 7-13)

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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 (July 7-13)

As we said good to see a weekend full of fireworks and celebrations, summer starts to rise! On those nights, it felt too much to turn on the stove, so why not let the hearty salad lift up heavily? I’ve put together some favorites that not only satisfy the satisfaction of dinner, but some are also perfect for dining to make your week a little easier! Consider bold flavors and fresh ingredients with these: BBQ Chicken Salad, Taco Salad and this refreshing tuna oke salad recipe!

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!

Skinnytaste Ultimate Dining Planner

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 (7/7)
B: Scrambled eggs with mushrooms and spinach, with 1 slice of whole grain toast
L: Cranberry Chicken Salad on Apple Slices (Recipe x 2)
D: Cheese cheese cacio e pepe with ¼ golden beet salad
Total calories: 1,349*

Tuesday (7/8)
B: Green Smoothie
L: Cranberry Chicken Salad on Apple Slices
D: Grilled shrimp tortillas with peach salsa and Mexican street corn
Total calories: 1,125*

Wednesday (7/9)
B: Scrambled eggs with mushrooms and spinach, with 1 slice of whole grain toast
L: Cranberry Chicken Salad on Apple Slices
D: Fried soup with ground beef and broccoli
Total calories: 1,311*

Thursday (7/10)
B: Green Smoothie
L: Cranberry Chicken Salad on Apple Slices
D: Juicy turkey burger with zucchini on whole wheat bread with 1 leaf lettuce and 2 slices of tomato and air fries fries (recipe x 2)

Total calories: 1,212*

Friday (7/11)
B: Scrambled eggs with mushrooms and spinach, with 1 slice of whole grain toast
l: Leftover juicy turkey burger, with zucchini on whole wheat bread, with 1 leaf lettuce and 2 slices of tomato
D: Grilled Salmon Bruceta with Avocado and Houston’s Couscous Salad
Total calories: 1,234*

Saturday (7/12)
B: Spinach Ricotta Quiche and Arugula Salad
L: Turkish Club (Recipe X 4) with 8 baby carrots
D: Dinner

Total calories: 700*

Sunday (7/13)
B: Leftover Spinach Ricotta Quiche with 1 cup mixed berries
L: Rainbow Quinoa Salad with Lemon Sauce
D: Grilled Chicken Sandwich with Creamy Cucumber Salad
Total calories: 1,163*

*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

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