7 Day Healthy Meal Plan (June 7-13)

posted June 4, 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

Some of my favorite warm weather meals are simple ones—-grilled outside! Check out my Portobello Burger with Mozzarella and Pesto Mayo, Foil Packet Spice Rubbed Fish with Watermelon Salsa or the Easy Inside Out Turkey Cheeseburgers. No heating up the kitchen and easy clean-up! What are some of your favorite Skinnytaste recipes to grill?

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 (6/7)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Tuna Salad Endive Wraps (1B 2G 1P) with 2 brown rice cakes (3B 3G 3P)
D: Veggie Lasagna Stuffed Portobello Mushrooms (6B 7G 6P) and a green salad* (1B 1G 1P)
Totals: WW Points 16B 21G 16P, Calories 874**

TUESDAY (6/8)
B: Protein PB & J Smoothie Bowl (5B 5G 5P)
L: Tuna Salad Endive Wraps (1B 2G 1P) with 2 brown rice cakes (3B 3G 3P)
D: Cheesy Rotisserie Chicken Enchilada Skillet (9B 13G 9P) with 1 ounce avocado (1B 1G 1P)
Totals: WW Points 19B 24G 19P, Calories 1,090**

WEDNESDAY (6/9)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Protein Egg and Quinoa Salad Jars (6B 9G 5P)
D: Instant Pot Braised Beef (5B 5G 5P) with ¾ cup brown rice (5B 5G 0P) and Quick Cabbage Slaw (2B 2G 2P)

Totals: WW Points 23B 29G 17P, Calories 1,119**

THURSDAY (6/10)
B: Protein PB & J Smoothie Bowl (5B 5G 5P)
L: Protein Egg and Quinoa Salad Jars (6B 9G 5P)
D: LEFTOVER Instant Pot Braised Beef (5B 5G 5P) with 2 corn tortillas (3B 3G 3P) , ¼ cup shredded cabbage (0B 0G 0P) and Pico de Gallo (0B 0G 0P)

Totals: WW Points 19B 22G 18P, Calories 1,044**

FRIDAY (6/11)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Spiralized Greek Cucumber Salad with Lemon and Feta (7B 7G 7P)
D: Grilled Salmon with Avocado Bruschetta # (3B 7G 3P) with Perfectly Grilled Zucchini (1B 1G 1P)

Totals: WW Points 16B 23G 16P, Calories 864**

SATURDAY (6/12)
B: Breakfast Casserole with Spinach and Feta (6B 10G 6P)
L: Salmon Avocado Salad (5B 8G 5P)
D: DINNER OUT or ORDER IN!

Totals: WW Points 11B 18G 11P, Calories 625**

SUNDAY (6/13)
B: LEFTOVER Breakfast Casserole with Spinach and Feta (6B 10G 6P)
L: Turkey Club (recipe x 4) (7B 8G 7P) with 1 sliced Persian cucumber (0B 0G 0P)
D: Slow Cooker Salsa Chicken with Black Beans and Corn (3B 9G 3P) with Cilantro Lime Cauliflower Rice (1B 1G 1P)

Totals: WW Points 17B 28G 17P, Calories 1,130**

*Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup light vinaigrette.
**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 pound of salmon for lunch Saturday.

*Google doc