Health & Fitness

7 Day Wholesome Meal Plan (July 20-26)

posted July 18, 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 July Meal Plan

What is your favorite summer dessert? Some of my favorites include fresh berries and are easy for portion control like Red, White and Blueberry Cheesecake Cupcakes, Strawberries Romanoff, Individual Mixed Berry Pies, and don’t forget the Mixed Berry Tarlet with Dark Chocolate for the chocolate lover in your life! You can check out all my desserts here. Enjoy!

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!


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 (7/20)
B: Huevos Pericos (½ recipe) (2B 8G 2P)
L: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) with an apple (0B 0G 0P)
D: Summer Cavatelli with Corn, Tomatoes and Zucchini (7B 8G 7P)

Totals: WW Points 14B 23G 14P, Calories 938*

TUESDAY (7/21)
B: Huevos Pericos (½ recipe) (2B 8G 2P)
L: LEFTOVER Summer Cavatelli with Corn, Tomatoes and Zucchini (7B 8G 7P)
D: Skillet Taco Cauliflower Rice (5B 5G 5P)

Totals: WW Points 14B 21G 14P, Calories 826*

B: Avocado Toast Egg-in-a-Hole (4B 6G 4P)
L: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) with an apple (0B 0G 0P)
D: Grilled Chicken with Spinach and Melted Mozzarella (1B 3G 1P) with Orzo with Zucchini and Tomato (recipe x 2)
(6B 6G 6P)

Totals: WW Points 16B 22G 16P, Calories 936*

B: Avocado Toast Egg-in-a-Hole (4B 6G 4P)
L: LEFTOVER Grilled Chicken with Spinach and Melted Mozzarella (1B 3G 1P) with Orzo with Zucchini and Tomato
(6B 6G 6P)
D: Grilled Flank Steak with Chimichurri (5B 5G 5P) with 1 corn on the cob (0B 3G 0P)
Totals: WW Points 16B 23G 16P, Calories 898*

FRIDAY (7/24)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: LEFTOVER Grilled Chicken with Spinach and Melted Mozzarella (1B 3G 1P) with Orzo with Zucchini and Tomato
(6B 6G 6P)
D: Salmon Croquettes with Dill Sauce** (3B 6G 3P) with Chopped Feta Salad (5B 5G 5P)
Totals: WW Points 20B 28G 20P, Calories 1,040*

B: Chorizo Breakfast Bowls (7B 11G 5P)
L: 1 ½ cups Greek Pasta Salad (8B 8G 8P)

Totals: WW Points 15B 19G 13P, Calories 693*

SUNDAY (7/26)
B: Eggs and Tomato Breakfast Melts (3B 3G 3P) with 1 cup mixed berries (0B 0G 0P)
L: LEFTOVER 1 ½ cups Greek Pasta Salad (8B 8G 8P)
D: Quick Garlic Lime Marinated Pork Chops (5B 5G 5P) with Chipotle’s Cilantro Lime Rice (6B 6G 6P) and 2 cups
mixed greens, 6 cherry tomatoes and 2 teaspoons light vinaigrette (1B 1G 1P)
Totals: WW Points 23B 23G 23P, Calories 976*

*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.

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

*Google doc

Print Shopping List

Shopping List


2 medium apples1 (12-ounce) container fresh strawberries2 (6-ounce) containers fresh berries (your choice)2 medium (6-ounce) Hass avocados2 medium limes1 medium lemon1 large orange bell pepper6 medium ears of corn1 medium and 1 large zucchini1 medium and 1 large English cucumber1 pound baby gold or red potatoes1 large head garlic1 medium head cauliflower (or 4 cups “riced”)1 small bunch celery1 medium bunch scallions1 small bunch fresh cilantro1 small bunch fresh Italian parsley1 small bunch/container fresh dill1 small bunch/container fresh oregano (optional garnish for Greek Pasta Salad)1 small bunch/container fresh basil (can sub 2 tablespoons parsley in Summer Cavatelli, if desired)1 medium head Iceberg lettuce1 large head Romaine lettuce1 (10-ounce) bag/container mixed baby greens3 dry pints cherry or grape tomatoes2 small and 2 medium plum or Campari tomatoes1 medium red onion1 small yellow onion1 large white onion

Meat, Poultry and Fish

1 package center-cut bacon6 ounces (12 slices) sliced deli chicken or turkey1 pound 93% lean ground turkey1 ½ pounds flank steak1 ½ pounds (4) lean boneless pork chops1 ½ pounds (3 large) boneless, skinless chicken breasts1 small package turkey or chicken chorizo (or ingredients to make your own)


1 small loaf sliced whole grain bread1 package orzo pasta1 package rotini, cavatappi or bow tie pasta1 package whole grain English muffins1 small package extra-long grain or Basmati rice

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)MayonnaiseGarlic powderCuminChili powderPaprikaOreganoHot sauce (optional, for Avocado Toast)Adobo seasoning salt (can sub kosher salt in Huevos Pericos, if desired)HoneyDijon mustardApple cider vinegarRed wine vinegarCrushed red pepper flakesLight vinaigrette dressing (or make your own with ingredients in list)

Dairy & Misc. Refrigerated Items

2 dozen large eggs1 pint liquid egg whites1 (6-ounce) container nonfat plain Greek yogurt1 medium wedge Pecorino Romano or Parmesan cheese1 (32-ounce) container low-fat plain yogurt OR 1 (16-ounce) container light sour cream1 pound fresh cavatelli pasta (May be in frozen section. You can sub dry if you can’t find fresh)1 (8-ounce) package shredded part-skim mozzarella1 (8-ounce) package shredded reduced fat Mexican cheese blend1 small package Queso Blanco or Queso Fresco (can sub 2 tablespoons Mexican cheese blend in Chorizo Bowls, if desired)1 medium chunk fresh Feta cheese


1 (10-ounce) package frozen spinach

Canned and Jarred

4 (7.5-ounce) cans no salt added salmon in water1 medium jar pitted Kalamata olives1 jar roasted red peppers1 small jar marinara sauce (or ingredients to make your own)1 (8-ounce) can tomato sauce1 small jar salsa

Misc. Dry Goods

1 small bag chopped walnutsNon-Food ItemsParchment paper

*You can buy gluten free, if desired

Print Shopping List

posted July 18, 2020 by Gina

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