Healthy Eating
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posted June 20, 2020 by Gina

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.

7-Day Healthy Meal Plan

Summer is finally here! What are your favorite summer meals? You can check out some of mine under the summer tab on the blog. I hope you have had a chance to see and try to the  recipe I shared from the Original Flava cookbook, so good! I also hope you saw that I have a new meal prep cookbook coming out this September! I am so excited!!! Pre-orders are available now. Thank you to all who voted on what the next cookbook should be!

Why Should Everyone Meal Plan?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!

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 as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.

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

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

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!


Breakfast and lunch Monday-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. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!

MONDAY (6/22)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (½ recipe) (7B 7G 7P)
L: Egg, Tomato and Scallion Sandwich (4B 6G 4P) and a peach (0B 0G 0P)
D: Balsamic Roasted Veggie and White Bean Pasta (8B 9G 8P)

Totals: WW Points 19B 22G 19P, Calories 911*

TUESDAY (6/23)
B: 2 hard-boiled eggs (0B 4G 0P) and 1 cup mixed berries (0B 0G 0P)
L: LEFTOVER Balsamic Roasted Veggie and White Bean Pasta (8B 9G 8P)
D: Taco Stuffed Zucchini Boats (5B 5G 5P) with Corn, Tomato and Avocado Salad (3B 4G 3P)
Totals: WW Points 16B 22G 16P, Calories 1,005*

B:  Strawberry Peanut Butter Swirl Smoothie Bowls (½ recipe) (7B 7G 7P)
L: LEFTOVER Balsamic Roasted Veggie and White Bean Pasta (8B 9G 8P)
D: Cheesy Turkey Meatball Skillet (8B 9G 8P) with a green salad** (1B 1G 1P)
Totals: WW Points 24B 26G 24P, Calories 1,051*

B: 2 hard-boiled eggs (0B 4G 0P) and 1 cup mixed berries (0B 0G 0P)
L: LEFTOVER Cheesy Turkey Meatball Skillet (8B 9G 8P) with a green salad (1B 1G 1P)
D: Grilled Pesto Chicken Couscous Bowls*** (9B 11G 9P)

Totals: WW Points 18B 25G 18P, Calories 1,144*

FRIDAY (6/26)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: BLT with Avocado (9B 9G 9P) and a plum (0B 0G 0P)
D: Blackened Salmon with Mango Salsa (1B 4G 1P) with ¾ cup brown rice (5B 5G 0P) and Roasted Asparagus (0B
0G 0P)

Totals: WW Points 20B 26G 15P, Calories 989*

B: Spinach Ricotta Quiche (5B 7G 5P) with a plum (0B 0G 0P)
L: Grilled Chicken Avocado and Mango Salad (4B 6G 4P)

Totals: WW Points 9B 13G 9P, Calories 513*

SUNDAY (6/28)
B: LEFTOVER Spinach Ricotta Quiche (5B 7G 5P) with a peach (0B 0G 0P)
L: Jamaican Beef Patties # (6B 6G 6P) with Quick Cabbage Slaw (2B 2G 2P)
D: Grilled Shrimp Scampi Skewers (1B 3G 1P) with 1 cup Macaroni Salad with Tomatoes (6B 6G 5P)

Totals: WW Points 20B 24G 19P, Calories 893*

*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.

**Green salad includes 8 cups mixed greens, ⅔ cup each: cherry tomatoes, carrots, cucumber, and 3 scallions with 6 tablespoons light vinaigrette. Set aside 1 serving with dressing on the side for lunch Thurs.
***Grill an extra chicken breast for lunch Saturday.
# Freeze any leftover you/your family won’t eat.

*Google doc

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