This post may contain affiliate links. Read my disclosure policy.<\/div>\n
<\/p>\nA free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and links to WW recipe builder to get your personal points.<\/p>\n
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7 Day Healthy Meal Plan<\/h2>\n Food, fun and fireworks! I can\u2019t believe it is almost July 4th! If you are grilling check out my Inside Out Turkey Cheeseburgers, Grilled Crab Legs or Grilled Bourbon Chicken. For a colorful side try my Greek Pasta Salad or my Rainbow Potato Salad.<\/p>\nWith 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\u00a0by signing up for Relish+ (get a 14-day free trial here!)<\/p>\n
Ultimate Skinnytaste Meal Planner<\/h2>\nI\u2019m 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!<\/p>\n
Buy the meal planner here:<\/strong><\/p>\nA note about WW Personal Points:<\/h2>\n I no longer provide points since they vary on the new Weight Watchers plans but I do provide links to WW Personal points<\/strong> recipe builder for all recipes. Look for the orange button<\/strong> 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!<\/p>\nAbout The Meal Plan<\/h2>\n If you\u2019re new to my meal plans, I\u2019ve 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<\/strong> for you to add more food<\/strong>, 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\u2019s no one size fits all, this will range by your goals, your age, weight, etc.<\/p>\nThere\u2019s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You\u2019ll dine out less often, waste less food and you\u2019ll have everything you need on hand to help keep you on track.<\/p>\n
Lastly, if you\u2019re on Facebook<\/strong> join my Skinnytaste Facebook Community where everyone\u2019s sharing photos of recipes they are making, you can join here. I\u2019m loving all the ideas everyone\u2019s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!<\/p>\nMeal Plan:<\/h3>\n 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.<\/p>\n
MONDAY (6\/27)<\/strong>Total Calories: 893*<\/p>\n
TUESDAY (6\/28)<\/strong>Total Calories: 1,117*<\/p>\n
WEDNESDAY (6\/29)<\/strong>Total Calories: 1,173*<\/p>\n
THURSDAY (6\/30)<\/strong>Total Calories: 1,135*<\/p>\n
FRIDAY (7\/1)<\/strong>SATURDAY (7\/2)<\/strong>Total Calories: 584*<\/p>\n
SUNDAY (7\/3)<\/strong>Total Calories: 1,015*<\/p>\n
*This is just a guide, women should aim for around 1500 calories per day. Here\u2019s a helpful calculator to estimate
*Google doc<\/p>\n
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Print Shopping List<\/button><\/p>\n\n
Shopping List<\/strong><\/p>\nProduce<\/strong><\/p>\n\n2 (1-pound) containers fresh strawberries<\/li>\n 4 medium and 2 large peaches<\/li>\n 1 medium cantaloupe<\/li>\n 2 medium lemons<\/li>\n 3 medium limes<\/li>\n 5 medium (6-ounce) Hass avocados<\/li>\n 4 medium ears of corn<\/li>\n 1 large English cucumber<\/li>\n 1 small bell pepper (color of your choice)<\/li>\n 2 medium jalapenos<\/li>\n 3 pounds broccoli florets<\/li>\n 1 pound baby red or Yukon gold potatoes<\/li>\n 2 medium heads garlic<\/li>\n 1 small bunch scallions<\/li>\n 1 small bunch celery<\/li>\n 1 small bag baby carrots<\/li>\n 1 small bunch\/container fresh chives (can sub scallion greens for garnish on Egg Salad and Buffalo Shrimp Salad, if desired)<\/li>\n 1 small bunch\/container fresh basil<\/li>\n 1 small bunch fresh cilantro<\/li>\n 1 small bunch fresh Italian parsley<\/li>\n 1 large head Romaine lettuce<\/li>\n 1 medium head Iceberg lettuce<\/li>\n 1 (1-pound) container baby arugula<\/li>\n 1 dry pint PLUS 1 (1-pound) container cherry or grape tomatoes<\/li>\n 3 medium vine-ripened tomatoes<\/li>\n 1 large red onion<\/li>\n 1 small yellow onion<\/li>\n<\/ul>\nMeat, Poultry and Fish<\/strong><\/p>\n\n3 pounds boneless, skinless chicken breasts<\/li>\n 2 pounds boneless, skinless chicken thighs<\/li>\n 1.3 pounds 99% lean ground turkey<\/li>\n 2 pounds large or jumbo peeled and deveined shrimp<\/li>\n 1 package center-cut bacon<\/li>\n 6 ounces sliced deli turkey breast (I like Boar\u2019s Head)<\/li>\n<\/ul>\nGrains*<\/strong><\/p>\n\n1 small loaf thin-sliced whole grain bread (I like Dave\u2019s Killer Bread)<\/li>\n 1 package whole wheat pasta (such as penne, cavatappi or rotini)<\/li>\n 1 package whole wheat or white seasoned breadcrumbs<\/li>\n 1 package panko breadcrumbs<\/li>\n 1 small sourdough roll<\/li>\n 1 small package all-purpose unbleached flour<\/li>\n 1 small package whole wheat flour<\/li>\n 1 bag tortilla chips<\/li>\n 1 small bag dry brown rice (or 6 cups pre-cooked)<\/li>\n<\/ul>\nCondiments and Spices<\/strong><\/p>\n\nExtra virgin olive oil<\/li>\n Canola oil<\/li>\n Cooking spray<\/li>\n Olive oil spray (or get a Misto oil mister)<\/li>\n Kosher salt (I like Diamond Crystal)<\/li>\n Pepper grinder (or fresh peppercorns)<\/li>\n Regular or light mayonnaise<\/li>\n Paprika<\/li>\n Red wine vinegar<\/li>\n Unfiltered apple cider vinegar<\/li>\n Rice wine vinegar<\/li>\n White vinegar<\/li>\n Balsamic glaze<\/li>\n Sesame oil<\/li>\n Sesame seeds<\/li>\n Sriracha sauce<\/li>\n Frank\u2019s RedHot sauce<\/li>\n Reduced sodium soy sauce*<\/li>\n Honey<\/li>\n Garlic powder<\/li>\n Onion powder<\/li>\n Cumin<\/li>\n Chili powder<\/li>\n Oregano<\/li>\n Vanilla extract<\/li>\n Sazon<\/li>\n<\/ul>\nDairy & Misc. Refrigerated Items<\/strong><\/p>\n\n\u00bd dozen large eggs<\/li>\n 1 (4-ounce) chunk fresh mozzarella<\/li>\n 1 small wedge fresh Parmesan<\/li>\n 1 (8-ounce) bag shredded cheddar cheese<\/li>\n 1 small box butter<\/li>\n 1 pint light buttermilk<\/li>\n 1 (8-ounce) container nut, soy or milk of your choice<\/li>\n 1 (8-ounce) container nonfat plain Greek yogurt<\/li>\n 1 small container light blue cheese dressing (or ingredients to make your own)<\/li>\n<\/ul>\nCanned and Jarred<\/strong><\/p>\n\n1 (15.5-ounce) can black beans<\/li>\n 1 (15-ounce) can Great Northern or white kidney beans<\/li>\n 1 (15-ounce) can chickpeas<\/li>\n 1 (8-ounce) can tomato sauce<\/li>\n 1 (4-ounce) can or (4.5-ounce) tube tomato paste<\/li>\n 1 (5-ounce) can albacore tuna<\/li>\n 1 small jar peanut butter<\/li>\n 1 small jar capers<\/li>\n<\/ul>\nFrozen<\/strong><\/p>\n\n1 small package blueberries (can buy fresh and freeze yourself, if desired)<\/li>\n 1 small package sliced strawberries<\/li>\n<\/ul>\nMisc. Dry Goods<\/strong><\/p>\n\nCornstarch<\/li>\n Baking powder<\/li>\n 1 small package chickpea flour<\/li>\n 1 small container vanilla protein powder<\/li>\n 1 bottle light beer (such as Corona)<\/li>\n 1 small package granulated sugar<\/li>\n<\/ul>\nNon-Food Items<\/strong><\/p>\n\nWood or metal skewers<\/li>\n Heavy duty aluminum foil<\/li>\n<\/ul>\n*You can buy gluten free, if desired<\/p>\n<\/div>\n
Print Shopping List<\/button><\/p>\n<\/div>\n<\/div>\nSource link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"posted June 24, 2022 by Gina This post may contain affiliate links. Read my disclosure policy. A free 7-day, flexible weight loss meal plan including […]<\/p>\n","protected":false},"author":1,"featured_media":7693,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false,"footnotes":""},"categories":[18],"tags":[],"_links":{"self":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/posts\/7692"}],"collection":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/comments?post=7692"}],"version-history":[{"count":0,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/posts\/7692\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/media\/7693"}],"wp:attachment":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/media?parent=7692"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/categories?post=7692"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/tags?post=7692"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
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