Health & Fitness

7 Day Wholesome Meal Plan (July 13-19)

posted July 11, 2020 by Gina

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.

7-Day Healthy Meal Plan

I love reading comments on my meal plans like this one from last week “I am down 5lb since starting your plans the other week.” If you’re using them and have success stories, leave a comment, it will make my day! With summer now in full swing and the temperatures rising, I love to relax in the evening at home with a cool and fruity summer “adult” beverage. Check out my Boozy Watermelon Lime Granita, Citrus Margarita Spritzer, Basil-Cucumber Gin Cooler and don’t forget about an alcohol free Nojito!

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 (7/13)
B: Overnight Oats in a Jar (5B 5G 3P)
L: 2 cups Southwestern Black Bean, Quinoa and Mango Salad (6B 11G 2P)
D: The Best Grilled Portobello Mushroom Burger (6B 6G 6P) with Air Fryer French Fries (5B 5G 1P) (recipe x 4)

Totals: WW Points 22B 27G 12P, Calories 1,035*

TUESDAY (7/14)
B: BLT Egg Sandwich (6B 8G 6P)
L: 2 cups Southwestern Black Bean, Quinoa and Mango Salad (6B 11G 2P)
D: Barbacoa Beef (3B 3G 3P) with 2 corn tortillas (3B 3G 3P), ¼ cup each: Pico de Gallo and shredded lettuce (0B
0G 0P) with Quick and Delicioso Cuban Style Black Beans (1B 3G 1P)

Totals: WW Points 19B 28G 15P, Calories 1,014*

WEDNESDAY (7/15)
B: Overnight Oats in a Jar (5B 5G 3P)
L: 2 cups Southwestern Black Bean, Quinoa and Mango Salad (6B 11G 2P)
D: LEFTOVER Barbacoa Beef (3B 3G 3P) over 1 cup brown rice (6B 6G 0P), Corn Salsa with Lime (0B 2G 0P) and 1
ounce avocado (1B 1G 1P)

Totals: WW Points 21B 28G 9P, Calories 1,037*

THURSDAY (7/16)
B: BLT Egg Sandwich (6B 8G 6P)
L: Spiralized Greek Cucumber Salad with Lemon and Feta (7B 7G 7P)
D: Gnocchi with Grilled Chicken in Roasted Red Pepper Sauce (8B 10G 8P)
Totals: WW Points 21B 25G 21P, Calories 890*

FRIDAY (7/17)
B: PB + J Smoothie (9B 9G 9P)
L: LEFTOVER Gnocchi with Grilled Chicken in Roasted Red Pepper Sauce (8B 10G 8P)
D: Basil-Parmesan Crusted Salmon** (3B 6G 3P) with 2 cups baby arugula, 6 halved cherry tomatoes and 2
teaspoons light vinaigrette (1B 1G 1P)

Totals: WW Points 21B 26G 21P, Calories 923*

SATURDAY (7/18)
B: Chocolate Chip Zucchini Bread (5B 5G 5P) with a banana (0B 0G 0P)
L: Salmon Avocado Salad (5B 8G 5P)
D: ORDER IN!

Totals: WW Points 10B 12G 10P, Calories 507*

SUNDAY (7/19)
B: LEFTOVER Chocolate Chip Zucchini Bread (5B 5G 5P) with a plum (0B 0G 0P)
L: Open-Faced Tuna Melt Sandwich (4B 5G 4P) (recipe x 2) with an apple (0B 0G 0P)
D: Grilled Cumin Spiced Pork Tenderloin (3B 3G 2P) with Corn Tomato Avocado Salad (3B 4G 3P)

Totals: WW Points 15B 17G 14P, Calories 868*

*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.

**Make 4 extra salmon fillets (1 pound) for salad Saturday.

7 Day Healthy Weight Loss Meal Plan (July 13-19) with shopping list, calories and ww points.

*Google doc

Print Shopping List

Shopping List

Produce

5 medium bananas4 medium plums4 medium apples1 large mango1 (6-ounce) container fresh blueberries1 (12-ounce) container fresh strawberries3 medium lemons2 medium limes2 small jalapenos4 portobello mushroom caps2 small red bell pepper1 small green bell pepper (can sub red bell pepper in Greek Cucumber Salad, if desired)3 small Persian cucumbers1 small English cucumber (can buy large and sub for Persian cucumbers in Corn Salad, if desired)1 large zucchini1 small bunch celery1 large carrot1 ½ pounds (4 medium) Yukon Gold or Russet potatoes4 large ears of corn1 medium shallot1 large head garlic2 small (5-ounce), 1 medium (6-ounce) and 1 large (7-ounce) Hass avocados1 small bunch scallions1 (10-ounce) bag/clamshell baby arugula1 (5-ounce) bag/clamshell baby spinach1 large head Romaine lettuce½ small head red cabbage1 large bunch fresh cilantro1 small bunch/container fresh rosemary (can sub 1 teaspoon dry rosemary in Portobello Burgers, if desired)1 small bunch/container fresh basil1 small bunch/container fresh oregano (can sub ½ teaspoon basil in Greek Cucumber Salad, if desired)1 dry pint plus 1 pound cherry or grape tomatoes2 small and 3 medium vine-ripened tomatoes1 small and 1 medium red onion1 medium yellow onion

Meat, Poultry and Fish

1 package center-cut bacon3 pounds beef eye of round or bottom round roast1 ¼ pound boneless, skinless chicken breasts2 ¼ pounds wild salmon fillets1 (18-ounce) pork tenderloin

Grains*

1 small package quick oats1 small package dry red or tri-color quinoa (or 1 cup pre-cooked)1 package low-calorie whole wheat buns (I like Martin’s)1 small loaf sliced whole grain bread1 package corn tortillas1 small package dry brown rice (or 4 cups pre-cooked)1 package DeLallo Potato Cheese Italian Gnocchi Kit (can sub plain gnocchi if you can’t find kit)1 small package unbleached all-purpose flour1 small package white whole wheat flour

Condiments and Spices

Extra virgin olive oilCanola oilCooking sprayOlive oil spray (or get a Misto oil mister)Kosher salt (I like Diamond Crystal)Pepper grinder (or fresh peppercorns)NuNaturals liquid vanilla stevia (or sweetener of your choice)CinnamonCuminChili powderTurmericBalsamic vinegarReduced sodium soy sauce*Steak seasoning (such as Montreal Steak Grill Mates)Garlic powderRegular or light mayonnaiseOreganoGround clovesBay leavesRed wine vinegarLight vinaigrette dressing (or make your own with ingredients in list)Vanilla extractDijon mustardDried parsleyApple cider vinegarPaprika

Dairy & Misc. Refrigerated Items

½ dozen large eggs1 small container fresh Pico de Gallo (or ingredients to make your own)1 small chunk feta cheese1 small wedge fresh Parmesan or Pecorino Romano cheese1 package sliced reduced fat Swiss cheese (I like Alpine Lace)1 package sliced reduced fat cheddar cheese1 small box butter1 pint half and half1 pint unsweetened vanilla almond milk (can sub skim or soy in Overnight Oats and PB + J Smoothie, if desired)

Frozen

1 small package blueberries

Canned and Jarred

1 small jar unsweetened apple sauce2 (4.5-ounce) cans tuna in water1 (15-ounce) can black beans1 (15-ounce) can no salt added black beans1 small jar pitted Kalamata olives2 (12-ounce) jars roasted red peppers in water1 (15-ounce) can chicken or vegetable broth1 small jar peanut butter1 small can/jar chipotle peppers in adobo

Misc. Dry Goods

1 small package chia seeds1 small package brown sugarBaking soda1 small package chopped pecans1 small package chocolate chips

*You can buy gluten free, if desired

Print Shopping List

posted July 11, 2020 by Gina

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