7 Day Healthy Meal Plan (June 28-July 4)

posted June 25, 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

July 4th! I hope everyone is having a great start to their summer! I am thankful that things are slowly getting back to normal, and I’m looking forward to spending precious time with my family and friends. No more taking anything for granted! Whether you are gilling crab legs, making a patriotic red, white and blue fruit pizza or bringing a summer macaroni salad to a friends house,  I hope your day is filled with love and laughter.

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 (6/28)
B: Broccoli and Cheese Egg Muffins (2B 4G 2P) and 1 cup strawberries (0B 0G 0P)
L: Cilantro Chicken Salad (1B 3G 1P) in ½ a whole wheat pita (2B 2G 2P) with sliced red onion and baby spinach (0B 0G 0P) and an apple (0B 0G 0P)
D: Quinoa Huevos Rancheros Bowls (6B 11G 5P)

Totals: WW Points 11B 20G 10P, Calories 869*

TUESDAY (6/29)
B: Broccoli and Cheese Egg Muffins (2B 4G 2P) and a peach (0B 0G 0P)
L: Cilantro Chicken Salad (1B 3G 1P) in ½ a whole wheat pita (2B 2G 2P) with sliced red onion and baby spinach (0B 0G 0P) and an apple (0B 0G 0P)
D: Grilled Steak Fajitas (10B 14G 10P)

Totals: WW Points 15B 23G 15P, Calories 1,052*

WEDNESDAY (6/30)
B: Broccoli and Cheese Egg Muffins (2B 4G 2P) and 1 cup strawberries (0B 0G 0P)
L: LEFTOVER Grilled Steak Fajitas (10B 14G 10P)
D: Easy Turkey Meatloaf (3B 5G 3P) with Instant Pot Mashed Potatoes (5B 5G 2P) and String Beans with Garlic and Oil (2B 2G 2P)

Totals: WW Points 22B 30G 19P, Calories 1,181*

THURSDAY (7/1)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Spiralized Greek Cucumber Salad (7B 7G 7P) with ½ a whole wheat pita (2B 2G 2P) and 2 tablespoons hummus (2B 2G 2P)
D: Grilled Chicken Bruschetta (3B 6G 3P) with Homemade Rice Pilaf (6B 6G 2P)
Totals: WW Points 25B 31G 21P, Calories 992*

FRIDAY (7/2)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Spiralized Greek Cucumber Salad (7B 7G 7P) with ½ a whole wheat pita (2B 2G 2P) and 2 tablespoons hummus (2B 2G 2P)
D: Shrimp Cakes (5B 7G 5P) with Corn Tomato Avocado Salad (3B 4G 3P)
Totals: WW Points 24B 30G 24P, Calories 1,016*

SATURDAY (7/3)
B: Low Fat Strawberry Scones (8B 8G 8P)
L: Pizza Sausage Rolls** (8B 9G 8P) with 8 baby carrots (0B 0G 0P)
D: DINNER OUT OR ORDER IN!

Totals: WW Points 16B 17G 16P, Calories 531*

SUNDAY (7/4)
B: Breakfast Pizza (5B 8G 5P)
L: Caesar Marinated Chicken Kabobs with Zucchini and Grilled Romaine (3B 5G 3P)
D: Grilled Flank Steak with Tomatoes, Red Onion and Balsamic (4B 4G 4P) and Grilled Vegetable Orzo Salad (7B 7G 7P)

Totals: WW Points 19B 24G 19P, Calories 1,025*

*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.

**Double dough recipe to use for Sunday breakfast.

*Google doc