7-day healthy meal plan (June 13-19)

published June 10, 2022 from Gina

This post may contain affiliate links. Read my disclosure policy.

A free 7-day flexible weight loss meal plan that includes breakfast, lunch and dinner and a shopping list. All recipes include macros and links to WW Recipe Builder to earn your personal points.

7 day healthy meal plan

If you’re lucky enough to still have your dad with you, be sure to show him some love this Father’s Day! Whether that special father figure is a steak, a fish or a pig man, I have a recipe for him! And don’t forget the dessert! Happy Father’s Day to all biological dads, stepfathers, adoptive fathers and those who choose to step forward and be that figure – I hope you all have a good day!

As food prices rise, many of us have 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 PLAN MEALS. You can get more 5-day budget meal plans by signing up for Relish + (get a 14-day free trial here!)

You are invited to join a free live interactive video chat with Danielle Hazard from the Skinnytaste team. He will talk about the meal plans we create, as well as give you tips on how to customize them using Relish +. It can answer any questions you have about the plans themselves or just about healthy eating and meal planning in general. Sign up here, hope to see you there!

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate Meal Planner

I’m also thrilled to share the Skinnytaste Ultimate Meal Planner now available! The 52 Week Spiral Bound Meal Planner has weekly meal planning grids that you can tear off and put on your fridge if you wish, a 12 week meal plan, 30 (15 new) recipes and grocery lists to tear. I love to start my week with gratitude, affirmation and intentions, so I’ve included a space for that too. I hope you will love it as much as I do!

Skinnytaste Ultimate Meal Planner

Buy the meal planner here:

A note on WW personal points:

I no longer provide points as they vary on the new Weight Watchers plans, but I do provide links to WW Personal points recipe generator for all recipes. Look for the orange button in the recipe card it says my personal WW points. Click that and it will take you to the Weight Watchers website where you can see the WW points and add them to your day (in the US only, you must be logged into your account). All recipes in the cookbook are also updated in the cookbook index!

Food plan information

If you don’t know my meal plans, I have shared these free healthy and flexible meal plans for 7 days (you can see my previous meal plans here) which are intended as a guide, with plenty of room to maneuver for you add more food, coffee, drinks, fruit, snacks, desserts, wine, etc. or swap recipes with your favorite meals, 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 is no one size fits all, this will vary according to your goals, age, weight, etc.

There is also a neat and organized shopping list that will make shopping a lot easier and a lot less stressful. Save time and money. You’ll dine less often, waste less food, and have everything you need close at hand to keep you on track.

Finally, if you are there Facebook join my Skinnytaste Facebook Community where everyone is sharing pictures of the recipes they are making, you can join here. I love all the ideas that everyone shares! If you wish to join the mailing list, you can subscribe here to never miss a meal plan!

Meal plan:

Breakfast and lunch from Monday to 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 the next day’s lunch. The shopping list is comprehensive and includes everything you need to prepare all meals on the plan.

MONDAY (6/13)
B: Breakfast bowl with ricotta and berries
L: Grilled chicken, strawberry and avocado salad with citrus dressing *
D: Stir-fried tofu with vegetables in sesame soy sauce with ¾ cup brown rice
Total calories: 1,089 **

TUESDAY (6/14)
B: 2 hard-boiled eggs and 1 cup of melon
L: Grilled chicken, strawberry and avocado salad with citrus dressing
D: Zucchini Boats Stuffed With Taco Con Arroz Congri

Total calories: 1,008 **

WEDNESDAY (6/15)
B: Breakfast bowl with ricotta and berries
S: Turkey club with 8 baby carrots
D: Orecchiette with Chicken Sausage and Broccoli

Total calories: 935 **

THURSDAY (6/16)
B: 2 hard-boiled eggs and 1 cup of melon
L: AVANT-GARDE Orecchiette with Chicken Sausage and Broccoli
D: Pan-fried dinner with chicken and vegetables

Total calories: 950 **

FRIDAY (6/17)
B: Breakfast bowl with ricotta and berries
L: AVANT-GARDE Orecchiette with Chicken Sausage and Broccoli
D: Shrimp Fajita Bowls

Total calories: 987 **

SATURDAY (6/18)
B: Tex Mex breakfast casserole
L: Turkey Club (recipe x 4) with 8 baby carrots
D: DINNER OUT

Total calories: 627 **

SUNDAY (6/19)
B: ADVANCED Tex Mex breakfast casserole
L: Spelled Salad with Feta, Cucumber and Sun Dried Tomatoes with 3 ounces of grilled chicken breast
D: Grilled Balsamic Steak with Tomatoes and Rocket Salad with Grilled Vegetable Barley Salad

Total calories: 1,110 **

* Prepare on Sunday evenings if desired.
** This is a guide only, women should aim for around 1500 calories per day. Here is a useful calculator to estimate
your calorie needs. I left a lot of wiggle room to add more food like coffee, drink, fruit,
snacks, desserts, wine, etc.

* Google document