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

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!

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
Shopping list
Production
- 4 medium apples (any sweet variety)
- 1 (12 oz) container of fresh strawberries
- 2 (6 oz) containers of fresh berries (your choice)
- 2 small bananas
- 1 big peach
- 4 medium plus 1 large lemon
- 4 medium limes
- 2 small (5 oz) Haas avocado
- 1 medium garlic
- 1 (1 inch) fresh ginger
- 1 medium yellow pepper
- 2 medium cucumbers
- 2 Mini (Persian) cucumbers (1 lower in English if needed)
- 1 medium zucchini
- ¾ pound sliced mushrooms
- 1 small bunch of celery
- 1 small bag of baby carrots
- 3 small carrots (or 1 small bag, pre-switched)
- ¼ pound of Brussels buds (or 1 small bag pre-cut))
- 4 medium or 3 rhubarb beets
- 1 small bunch of carrots
- 4 medium sweet potatoes
- 1 large broccoli flower
- 2½ oz (1 cup) peas
- 4 ears in corn
- ½ small head purple cabbage (or 1 small bag pre-switched)
- ½ small green head dish (or 1 small bag pre-cut))
- 1 small iceberg lettuce
- 1 (1 lb) puppy/bag baby spinach
- 1 (1 lb) cape/pack of baby arugula
- 1 small batch
- 1 small bunch/container fresh basil
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh mint
- 1 small bouquet of fresh coriander
- 1 small bunch of fresh Italian parsley
- 1 (1 lb) container of cherry or grape tomato
- 4 mediums plus 2 large vines ripe tomatoes
- 1 medium red onion
- 1 small plus 1 medium yellow onion
Meat, poultry and fish
- 1 barbecue chicken
- 1½ lbs (4) boneless, skinless chicken breast
- 1 lb 93% lean earth turkey
- 1 lb 93% lean beef
- 1 packing center cut bacon
- ¾ pound sliced deli Türkiye (I love the head of a boar)
- 1½ pounds giant peeling and remove shrimp
- 1½ pounds (4) wild salmon slices
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)
- Regular or light egg mayonnaise
- Dijon Mustard
- Rice vinegar
- Tajin
- Chili powder
- chili
- Reduce sodium soy sauce**
- sesame oil
- Baked sesame seeds
- Honey
- Balsamic vinegar
- Garlic powder
- chili
- Sriracha sauce
- Red wine vinegar
Dairy and miscellaneous. Refrigerated items
- 1 18 pack of large eggs
- 1 (9 inch) deep disc pie shell
- 1 (15 oz) Container Part Skim Ricotta
- 1 (16 oz) container low fat cheese (I like good culture)
- 1 (6 oz) container whole milk regular Greek yogurt
- 1 (16 oz) container non-fat regular Greek yogurt
- 1 (8 oz) container skim milk
- 1 pint of unsweetened vanilla almond milk (or your choice of milk)
- 1 small package of Cotija cheese
- 1 small package goat cheese
- 1 medium wedge fresh Parmesan cheese
- 1 small wedge-shaped fresh Pecorino Romano cheese (2 tablespoons Parmesan can be added to Cacio de Pepe if needed)
- 1 (8 oz) bag chopped parts Skim Mozzarella cheese
cereals*
- 1 whole grain bread sliced with bread (I love Dave’s Killer Bread)
- 1 small package tortilla (you need 8)
- 1 large package of whole wheat hamburger bread or roll (you need 9)
- 1 small package of dried quinoa (or 4 cups precooked)
- 1 small package of dried rice (or 3 cups precooked cups)
- 1 packed protein spaghetti (e.g. Barilla protein+)
- 1 small package of dried whole wheat couscous
- 1 package seasoned whole wheat bread crumbs
Canned and jarred
- 1 small jar of peanut butter or powdered peanut butter
- 1 (32 oz) carton reduces sodium chicken soup
- 1 large jar of dill pickle chips
Miscellaneous. Dry goods
- 1 small package of odorless protein powder (optional for green smoothies)
- Corn starch
- 1 small package of dried cranberries (you need 2 tablespoons if purchased from bulk)
- 1 small package of raisins (you need ½ cup if purchased from a bulk bin)
- 1 small package of pistachios (you need ¼ cup if purchased from a bulk bin)
- 1 small package sliced almonds (you need 1/3 cup if purchased from a bulk bin)
Non-food
*You can buy gluten for free if you want