7 Day Healthy Meal Plan (June 27-July 3)

Posted June 24, 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

Food, fun, fireworks! I can’t believe it is almost July 4th! Grilling is easy with my Inside Out Turkey Cheeseburgers. Grilled Crab Legs, Grilled Bourbon chicken and Grilled Turkey Cheeseburgers are all great options. My Greek Pasta Salad and my Rainbow Potato Salad are great options for colorful sides.

Many people are finding it difficult to make healthy choices when grocery prices rise. MEAL PLAN is the best way to keep within your budget and still eat healthy. 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 planner comes with weekly meal planning grids, which you can cut out and stick to your fridge. It also includes a 12-week meal plan, 30 (15 fresh) recipes, and tearout grocery lists. I love to begin my week with gratitude and affirmations. I hope you love it as much as me!

Buy the meal plan here

A note about WW Personal points:

I no longer offer points as they are different on the new Weight Watchers programs, but I do provide links. 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 in our cookbook index are also updated.

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 room to maneuverWe are here for you Add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. You can search the index by course to find recipes that you like, or you can swap out recipes. 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 through Friday are intended to serve 1. While Saturday and Sunday dinners are meant to feed a family of 4. 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 (6/27)
B: Classic Egg Salad with 1 slice whole-grain bread and 1 cup strawberries
L: Mayo-less Tuna Pasta Salad
D: Chickpea Milanese

Total Calories: 893*

TUESDAY (6/28)
B: LEFTOVER Traditional Egg Salad on 1 Slice Whole Grain Bread with 1 Cup Strawberry
L: LEFTOVER Mayo-less Tuna Pasta Salad
D: Ground Turkey Taco Lettuce Wraps, 2 tablespoons shredded cheese, and Best Guacamole. 12 tortilla chips

Total Calories: 1,117*

WEDNESDAY (6/29)
B: LEFTOVER Traditional Egg Salad on 1 Slice Whole Grain Bread with 1 Cup Strawberry
L: Chickpea Avocado Salad (½ recipe) alongside 1 cup plain Greek yogurt with 1 teaspoon honey
D: Crock Pot Honey Sesame Chicken with ¾ cup brown rice and Roasted Broccoli with Smashed Garlic (recipe x 2)

Total Calories: 1,173*

THURSDAY (6/30).
B: Protein PB & J Smoothie Bowl
L: Turkey Club and 8 baby cars
D: LEFTOVER Crock Pot Honey Sesame Chicken with ¾ cup brown rice and LEFTOVER Roasted Broccoli with Smashed Garlic

Total Calories: 1,135*

FRIDAY (7/1)
B: Protein PB & J Smoothie Bowl
L: Turkey Club and 8 baby cars
D: Grilled Shrimp Panzanella Skewers With Lemon-Parsley Potato Fol Packets
Total Calories: 976*

SATURDAY (7/2)
B: Strawberry Scones topped with 1 cup of cantaloupe
L: Healthy Baked Chicken Nuggets w/ White Bean Caprese Salsa
D: DINNER OUT

Total Calories: 584*

SUNDAY (7/3)
B: LEFTOVER Strawberry Scones With 1 Cup Cantaloupe
L: Buffalo Shrimp Lettuce Wraps
D: Peruvian-Inspired Grilled Chicken Skewers in Avocado Aji Verde Sauce, 1 corn on the cob, Black Bean, Avocado and Cucumber Salad

Total Calories: 1,015*

*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.

*Google doc