7 Day Healthy Meal Plan (June 14-20)
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posted June 12, 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
This Sunday we celebrate dad’s. Dad’s of all shapes, sizes and styles. Happy father’s day to the cool dad’s, the geeky dad’s, the sport dad’s, those that are blood, and those that chose to step in and step up. We love and thank you all!! If you are lucky enough to still have your dad with you—give him some extra love and hugs this year! After what we all went through in 2020, make every moment count!
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!
THE DETAILS:
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 (6/14)
B: Easy Bagel Recipe* (3B 4G 3P) with 1 sliced hard-boiled egg (0B 2G 0P) and tomatoes (0B 0G 0P)
L: Chicken Salad with Avocado (½ recipe) (4B 10G 10P) and ¼ cup raw almonds (5B 5G 5P)
D: Spicy Black Bean Burgers with Chipotle Mayonnaise (5B 8G 4P) with 1 cup raw carrots and baby bell peppers (0B 0G 0P) and Low-Fat Buttermilk Ranch Dressing (1B 2G 1P)
Totals: WW Points 18B 31G 23P, Calories 1,107**
TUESDAY (6/15)
B: Easy Bagel Recipe (3B 4G 3P) with 1 sliced hard-boiled egg (0B 2G 0P) and tomatoes (0B 0G 0P)
L: Chicken Salad with Avocado (½ recipe) (4B 10G 10P) and ¼ cup raw almonds (5B 5G 5P)
D: Turkey Taco Lettuce Wraps (0B 5G 5P) with Best Guacamole (3B 4G 3P) and 10 baked tortilla chips (3B 3G 3P)
Totals: WW Points 18B 33G 29P, Calories 1,109**
WEDNESDAY (6/16)
B: Easy Bagel Recipe (3B 4G 3P) with 2 tablespoons whipped cream cheese (3B 3G 3P), sliced red onion, cucumbers and tomatoes (0B 0G 0P)
L: Mayo-less Tuna Pasta Salad (6B 6G 6P)
D: Grilled Flank Steak with Black Bean and Corn Salsa (4B 5G 4P) with Chipotle’s Cilantro Lime Rice (6B 6G 6P)
Totals: WW Points 22B 24G 22G, Calories 958**
THURSDAY (6/17)
B: Easy Bagel Recipe (3B 4G 3P) with 2 tablespoons whipped cream cheese (3B 3G 3P), sliced red onion, cucumbers and tomatoes (0B 0G 0P)
L: LEFTOVER Grilled Flank Steak with Black Bean and Corn Salsa (4B 5G 4P) over 2 cups mixed greens (0B 0G 0P) with 2 tablespoons LEFTOVER Low-Fat Buttermilk Ranch Dressing (1B 1G 1P)
D: Sheet Pan Turkey Meatloaf and Broccoli (9B 10G 8P)
Totals: WW Points 20B 23G 19P, Calories 895**
FRIDAY (6/18)
B: PB + J Smoothie (9B 9G 9P)
L: Mayo-less Tuna Pasta Salad (6B 6G 6P)
D: Bangin’ Grilled Shrimp Skewers # (2B 3G 2P) and Asian Chopped Salad with Sesame Soy Vinaigrette (4B 7G 4P)
Totals: WW Points 21B 25G 21P, Calories 865**
SATURDAY (6/19)
B: Asparagus and Swiss Cheese Frittata (2B 4G 2P) with 1 ½ cups mixed greens (0B 0G 0P), 1 teaspoon olive oil (1B 1G 1P) and juice from 1 lemon wedge
L: Grilled Shrimp and Watermelon Chopped Salad (6B 7G 6P)
D: DINNER OUT or ORDER IN!
Totals: WW Points 9B 12G 9P, Calories 595**
SUNDAY (6/20)
B: High Protein Oat Waffles (3B 4G 1P) with 1 tablespoon maple syrup (3B 3G 3P) and ½ cup mixed berries (0B 0G 0P)
L: Asparagus, Egg and Bacon Salad with Dijon Vinaigrette (recipe x 4) (3B 5G 3P)
D: Cubano Chicken (4B 6G 4P), Arroz Congri (4B 6G 4P) and Sauteed Baby Zucchini (2B 2G 2P)
Totals: WW Points 19B 26G 17P, Calories 944**
*Make bagels Sunday night, if desired.
**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 10 ounces shrimp (seasoned with just seasoning salt) for lunch Saturday.
Shopping List
Produce
- 3 medium lemons
- 8 medium limes
- 1 (12-ounce) container fresh strawberries
- 2 (6-ounce) containers fresh berries (your choice)
- 1 mini watermelon
- 2 medium (6-ounce) PLUS 2 large (7-ounce) Hass avocados
- 1 large head garlic
- 1 large shallot
- 1 (1-inch) piece ginger
- 1 small cucumber
- 2 ½ pounds asparagus
- 1 ½ pounds broccoli florets
- 1 package baby rainbow peppers
- 1 medium PLUS 1 large red bell peppers
- 1 medium yellow bell pepper
- 1 medium green bell pepper
- 1 medium ear of corn
- 1 small bag or 3 ½ ounces snow peas
- 1 medium package (about 20) baby zucchinis
- 1 small bag shredded carrots (or buy 2 medium carrots and shred yourself)
- 1 small bag baby carrots
- 2 large bunches scallions
- ½ small head purple cabbage
- 2 large heads romaine lettuce
- 1 large head Iceberg lettuce (can sub 8 leaves Romaine for Turkey Taco Wraps, if desired)
- 1 (1-pound) bag/clamshell mixed baby greens (sub 2 cups for arugula in Tuna Salad)
- 1 small bunch/container fresh basil
- 1 medium bunch fresh cilantro
- 1 small bunch fresh Italian parsley (can sub 1 teaspoon dry parsley in Buttermilk Ranch, if desired)
- 1 small bunch fresh chives (can sub 1 tablespoon scallion greens in Buttermilk Ranch, if desired)
- 6 medium vine-ripened tomatoes
- 1 small red onion
- 2 small yellow onions
Meat, Poultry and Fish
- 1 1/3 pounds 99% lean ground turkey
- 1 1/3 pounds 93% lean ground turkey
- 1 ½ pounds flank steak
- 1 small rotisserie chicken or 1 large (8-ounce) chicken breast
- 1 pound (4) thinly sliced chicken breast cutlets
- 1 ½ pounds large peeled and deveined shrimp
- 2 ounces reduced sodium sliced deli ham
- 1 package center-cut bacon
Grains*
- 1 small package unbleached all-purpose flour
- 1 small package quick oats
- 1 package whole wheat 100 calories buns (I like Martin’s)
- 1 package baked tortilla chips (or buy corn tortillas and make your own)
- 1 package whole wheat small pasta (such as capellini, rotini or fusilli)
- 1 package dry long grain or basmati rice
- 1 small package seasoned breadcrumbs
- 1 small package seasoned panko breadcrumbs
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Optional bagel toppings: everything bagel seasoning, poppy seeds, dried garlic flakes, dried onion flakes
- Light mayonnaise
- Cumin
- Sriracha sauce
- Garlic powder
- Onion powder
- White balsamic vinegar (I like Delallo)
- Red wine vinegar
- Chili powder
- Paprika
- Oregano
- Thyme
- Bay leaves
- Ketchup
- Worcestershire sauce
- NuNaturals Vanilla liquid stevia (or sweetener of your choice)
- Soy sauce*
- Honey
- Vanilla extract
- Pure maple syrup
- Dijon mustard
- Yellow mustard
- Thai sweet chili sauce
- Sesame oil
- Sesame seeds
- Seasoned salt
Dairy & Misc. Refrigerated Items
- 2 dozen large eggs
- 1 small tub whipped cream cheese
- 1 (17.5-ounce) tub nonfat plain Greek yogurt (I like Stonyfield or Fage)
- 1 small tub fat free sour cream
- 1 small tub 4% milk fat small curd cottage cheese
- 1 pint low fat buttermilk
- 1 (4-ounce) package soft goat cheese
- 1 medium block reduced fat Swiss cheese
- 1 small box butter
- 1 small wedge fresh Parmesan or Pecorino Romano cheese
- 1 small bag reduced fat shredded cheddar (optional, for Turkey Taco Lettuce Wraps)
- 1 (8-ounce) container unsweetened vanilla almond milk
Canned and Jarred
- 3 (15 to 16-ounce) cans black beans
- 1 (4-ounce) can tomato sauce
- 1 (5-ounce) can albacore tuna
- 1 small jar capers
- 1 medium jar dill pickles
- 1 small jar peanut butter
- 1 small can/jar chipotle peppers in adobo
Frozen
- 1 small bag blueberries
- 1 small bag shelled edamame
Misc. Dry Goods
- Baking powder
- 1 small package raw almonds (if buying from bulk bin, you need ½ cup)
- Granulated sugar (optional, for Oat Waffles)
Non-Food Items
- Aluminum foil (I like Reynolds Wrap Non-Stick)
*You can buy gluten free, if desired
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