7 Day Healthy Meal Plan (July 4-10)

Post July 1, 2022By Gina

Free 7-day flexible weight loss meal plan that includes breakfast, lunch, and dinner ideas. Also, a shopping list. All recipes include macros, and links to the WW recipe builder to help you get your points.

7-Day Healthy Meal Plan

I hope everyone had safe and happy Fourth of July! Now that summer is truly here check out these “cool” recipes to help you beat the heat! Make Blueberry Frozen Yogurt or Raspberry Yogurt Ice Pops with your kids, or for the adults, try my Citrus Basil Mojito Pops! You can have it with or without the rum! Enjoy!

With grocery prices on the rise, many people are forced to adapt, scale back or be more creative with their meals. A MEAL PLAN is one of the best ways to keep your budget in check and to maintain healthy eating habits. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)

Ultimate Skinnytaste Meal Planner

I’m also excited to share the Skinnytaste Ultimate Meal Planner is now available! The 52-week spiral bound meal plan includes weekly meal planning grids, 30 (15 fresh) recipes, and tear-out grocery list. I love to start my week with gratitude, affirmations, and intentions. So I added a space for that. I hope you enjoy this as much I do!

Get the meal plan here

A note about WW Personal points:

Since points are not the same on the new Weight Watchers plans, I no longer offer points. However, I do provide links to them. WW Personal pointsAll recipes can be adapted to the recipe builder. Look out for the Orange buttonMy WW personal points are listed in the recipe card. Click on the link to go to Weight Watchers. There you can view the WW points and add them to your day. Only US users are allowed to click on this link. All cookbook recipes are updated in the cookbook index!

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 There is plenty of room for maneuverabilityFor you to Add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. You can also swap recipes to make your preferred meals. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. This will help you save 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 want to continue, please visit the email list, you can subscribe hereSo you don’t miss a meal plan!

Meal Plan

Breakfast and lunch Monday-Friday are designed for 1 person, while Saturday and Sunday meals are designed for 4 people. Some recipes make enough leftovers to last two nights or for lunch the next morning. The grocery list includes everything you need for all the meals on the plan.

MONDAY (7/4)
B: Savory Cottage Cheese Bowl
L: Easy Inside Out Turkey Cheesburgers with Perfectly Grilled Zucchini
D: Grilled Flank Steak With Chimichurri and Macaroni Salad With Tomatoes
Total Calories: 935*

TUESDAY (7/5)
B: Skinny Green Tropical Smoothie (½ recipe)
L: Tuna Egg Salad on 1 slice whole grain bread with ½ cup sliced cucumbers
D: Grilled Chicken Tacos with Lettuce Slaw, Avocado and Cotija** with Mexican-Inspired Grilled Corn Salad with
Cotija

Total Calories: 1,129*

WEDNESDAY (7/6)
B: Savory Cottage Cheese Bowl
L: Grilled Chicken Salad with Strawberries and Spinach (½ recipe)
D: Slow Cooker French Sandwich with Caramelized Onions and Summertomato Salad

Total Calories: 947*

THURSDAY (7/7)
B: Skinny Green Tropical Smoothie (½ recipe)
L: LEFTOVER Grilled Chicken Salad With Strawberries and Spinach
D: LEFTOVER Slow-Cooker French Dip Sandwich with Caramelized Onions and Summer Tomato Salsa

Total Calories: 954*

FRIDAY (7/8).
B: Savory Cottage Cheese Bowl
L: Tuna Egg Salad on 1 slice whole grain bread with ½ cup sliced cucumbers
D: Chili-Lime Air Fryer Salmon With Avocado Mango Salsa & Scallion Cilantro rice with Habaneros

Total Calories: 1,261*

SATURDAY (7/9)
B: Stuffed Bagel Balls # With 1 Cup Mixed Berries
L: Buffalo Shrimp Lettuce Wraps
D: DINNER OUT

Total Calories: 499*

SUNDAY (7/10).
B: Cottage Cheese Egg and Sausage Frittata, 2 cups arugula, 2 teaspoons light vinaigrette
L: Pepperoni Pizza Bites – 8 Baby Carrots
D: Campfire Dinner Meatloaf Foil Packets

Total Calories: 969*

*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.

**Grill an extra chicken breast for lunch Wednesday/Thursday.

# Double-dough recipe for Sunday lunch

*Google doc