posted June 3, 2022 by Gina

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include macros and links to WW recipe builder to get your personal points.

7 Day Healthy Meal Plan

So, you all know I love having fresh fruits and veggies, and the fresher the better! For most of the country, June is prime time for ripe strawberries, and what is better than a red, juicy strawberry! Remember size doesn’t equal sweetness- look for a vibrant red fruit with a green cap. I have quite a few strawberry recipes- from something as simple as Strawberries and Cream, or 3 Ingredient Strawberry Romanoff, to a fancier dessert like Chocolate Crepes with Strawberries. Don’t forget about my high protein salads like Grilled Chicken Strawberry Avocado Salad with Citrus Dressing or Grilled Chicken Salad with Strawberries and Spinach.

With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)

You’re invited to join a free live, interactive video chat with Danielle Hazard from the Skinnytaste team. She’ll be talking all about the meal plans that we create, plus giving you tips on how to customize them using Relish+. She can answer any questions you have about the plans themselves or just healthy eating and meal planning in general. Sign up here, hope to see you there!

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 has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!

Buy the meal planner here:

A note about WW Personal Points:

I no longer provide points since they vary on the new Weight Watchers plans but I do provide links to WW Personal points recipe builder for all recipes. Look for the orange button in the recipe card says my WW personal points. Click on that and it takes you to the Weight Watchers website where you can see the WW points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the 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 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. 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. 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!

Meal Plan:

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. The grocery list is comprehensive and includes everything you need to make all meals on the plan.

MONDAY (6/6)
B: High Protein Oat Waffles* drizzled with 1 ½ tablespoons melted peanut butter and 1 cup strawberries
L: Tuna Poke Salad
D: ¼ of Crustless Summer Zucchini Pie with Air Fryer Burst Tomato Burrata Caprese Salad (recipe x 2)

Total Calories: 1,209**

TUESDAY (6/7)
B: LEFTOVER High Protein Oat Waffles drizzled with 1 ½ tablespoons melted peanut butter and 1 cup
strawberries
L: LEFTOVER Tuna Poke Salad
D: Instant Pot Barbacoa Beef with 2 corn tortillas, 1 ounce avocado and Pico de Gallo

Total Calories: 1,065**

WEDNESDAY (6/8)
B: LEFTOVER High Protein Oat Waffles drizzled with 1 ½ tablespoons melted peanut butter and 1 cup
strawberries
L: Buffalo Chicken Salad
D: LEFTOVER Instant Pot Barbacoa Beef with Chipotle’s Cilantro Lime Rice and Corn Salsa with Lime

Total Calories: 1,073**

THURSDAY (6/9)
B: Mushroom-Spinach Scrambled Eggs
L: LEFTOVER Buffalo Chicken Salad
D: Asian Peanut Noodles with Chicken

Total Calories: 989**

FRIDAY (6/10)
B: Pina Banana Colada Smoothie #
L: LEFTOVER Asian Peanut Noodles with Chicken
D: Chili-Lime Air Fryer Salmon with Avocado Mango Salsa and ¾ cup brown rice
Total Calories: 1,064**

SATURDAY (6/11)
B: Veggie Ham and Cheese Egg Bake and a peach
L: Italian Chopped Salad (recipe x 2)
D: DINNER OUT

Total Calories: 481**

SUNDAY (6/12)
B: LEFTOVER Veggie Ham and Cheese Egg Bake and a peach
L: Avocado Quinoa Salad (recipe x 2)
D: Grilled Chicken Shawarma with Mediterranean Bean Salad
Total Calories: 1,068**

*Freeze any leftover you/your family won’t eat.
**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.

# Can add Greek yogurt or protein powder for more protein, if desired.

*Google doc