7 Day Healthy Meal Plan (July 5-11)

posted July 2, 2021 by Gina

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and WW Points.

7-Day Healthy Meal Plan

Lazy days of summer!!! I love them- I don’t have the often, but when I do I love spending time at the beach or poolside. Make those days easier by meal prepping lunches early in the week with a Savory Cottage Cheese Bowl or Low Yolk Egg Salad if you are relaxing at home, or try my BLT Roll Ups with Turkey and Avocado for a easy, portable lunch.

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 (7/5)
B: Savory Cottage Cheese Bowls (3B 3G 3P)
L: Turkey Club (7B 8G 7B) and 8 baby carrots (0B 0G 0P)
D: Greek Mac and Cheese (10B 10G 7P)

Totals: WW Points 20B 21G 17P, Calories 941*

B: Savory Cottage Cheese Bowls (3B 3G 3P)
L: LEFTOVER Greek Mac and Cheese (10B 10G 7P)
D: Mexican Adobo Rubbed Grilled Pork Tenderloin (2B 2G 2P) with Cilantro Lime Cauliflower Rice (1B 1G 1P) and Avocado Salad with Citrus Vinaigrette (4B 4G 4P)

Totals: WW Points 20B 20G 17P, Calories 977*

B: Savory Cottage Cheese Bowls (3B 3G 3P)
L: Italian Tuna and Brown Rice Salad (½ recipe) (4B 5G 3P) and an apple (0B 0G 0P)
D: Foil Packet Cheesy Sausage and Peppers (5B 5G 5P) with Quick Cabbage Slaw (2B 2G 2P) and 2 ounces multigrain baguette (3B 3G 3P)

Totals: WW Points 17B 18G 16P, Calories 988*

B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Italian Tuna and Brown Rice Salad (½ recipe) (4B 5G 3P) and an apple (0B 0G 0P)
D: Turkey Stuffed Bell Peppers (5B 5G 3P) with a green salad** (1B 1G 1P)
Totals: WW Points 15B 19G 12P, Calories 907*

FRIDAY (7/9)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: LEFTOVER Turkey Stuffed Bell Peppers (5B 5G 3P) with a green salad* (1B 1G 1P)
D: Healthy Cod Fish Tacos (5B 7G 5P) with Quick and Delicioso Cuban Style Black Beans (1B 3G 1P)

Totals: WW Points 17B 24G 15P, Calories 1,035*

B: Breakfast BLT Salad (recipe x 2) (4B 6G 4P)
L: Chicken Parmesan Rolls # (5B 8G 5P)

Totals: WW Points 9B 14G 9P, Calories 551*

SUNDAY (7/11)
B: Stuffed Bagel Balls (5B 6G 5P) with 1 cup mixed berries (0B 0G 0P)
L: 2 servings of Mixed Baby Greens and Arugula with Black Berries and Pecans (8B 10G 8P)
D: Korean Grilled Chicken Breast (2B 3G 2P) with ¾ cup brown rice (5B 5G 0P) and grilled asparagus (0B 0G 0P)

Totals: WW Points 20B 24G 15P, Calories 936*

* 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 7 ½ cups Romaine lettuce, 3 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and 5 tablespoons light vinaigrette. Set aside one serving for Friday lunch.

# Double dough recipe (increase baking powder by ½ teaspoon in second batch) for breakfast Sunday

*Google doc