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Free 7 Day Healthy Meal Plan (June 10-16)

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A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.

Free 7 Day Healthy Meal Plan (June 10-16)
Let’s get that grill fired up and ready to celebrate dad! Whether your dad is a steak lover, burger man or his favorite is fish, I’ve got a meal to make him happy! As we celebrate this special day dedicated to fathers, I want to extend my gratitude to each and every one of you. Whether you’re a biological dad, stepdad, adoptive dad, father figure, or a dad-to-be, your love, support, and guidance are invaluable and make a significant difference in our lives. Happy Father’s Day!

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. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.
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!
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner! 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!

Buy the Skinnytaste meal planner here:

A note about WW PointsIf you’re following Weight Watchers, all the recipes here have been updated to reflect the new Weight Watchers program, with points displayed under the recipe title. The ww button in the recipe card takes you to the Weight Watchers website where you can see the recipe builder used to determine those 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!

With 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 by signing up for Relish+ (get a 14-day free trial here!)

My 5 Favorite Sales Happening Right NowCheck out my 5 favorite deals and sales happening this weekend. And check out my picks for Father’s Day gifts!

Meal Plan:
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.
MONDAY (6/10)B: Greek Yogurt with Berries, Nuts and HoneyL: Pan Bagnat (½ recipe) and Raw Beet Salad with Apples and CarrotsD:Lasagna Roll Ups with Cottage Cheese and Arugula SaladTotal Calories: 1,228*
TUESDAY (6/11)B: Peach Pie Cottage Cheese BowlsL: Pan Bagnat and Raw Beet Salad with Apples and CarrotsD:Grilled Skirt Steak and Elote Tacos with Skillet Mexican ZucchiniTotal Calories: 1,212*
WEDNESDAY (6/12)B: Peach Pie Cottage Cheese BowlsL: Pan Bagnat and Raw Beet Salad with Apples and CarrotsD: Crock Pot Honey Sesame Chicken over ¾ cup brown rice** with Roasted Broccoli with Smashed Garlic (recipe x 2)
Total Calories: 1,228*
THURSDAY (6/13)B: Mushroom Spinach Scrambled EggsL: Italian Sub Salad (½ recipe) and ¼ cup pistachiosD: LEFTOVER Crock Pot Honey Sesame Chicken over ¾ cup brown rice with Roasted Broccoli with Smashed Garlic
Total Calories: 1,228*
FRIDAY (6/14)B: Mushroom Spinach Scrambled EggsL: Italian Sub Salad and ¼ cup pistachiosD:Broiled Fish with Summer Grape Tomato Sauce over 1 cup whole wheat orzoTotal Calories: 1,169*
SATURDAY (6/15)B: Bacon Egg and Avocado Breakfast Sandwich #L: Warm Salad with Artichoke Hearts, Roasted Peppers, Mozzarella (recipe x 4)D: DINNER OUT
Total Calories: 708*
SUNDAY (6/16)B: Czech Crepes with Berries and Cream ♡ and 2 scrambled eggsL: Margherita Pizza with 1 cup sliced cucumbersD:Grilled Shrimp and Grilled Steak with Tomatoes, Red Onions and Balsamic with Coleslaw and Red Potato Salad
Total Calories: 1,155*
*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 an extra 3 cups rice for dinner Thursday.
#Double bagel dough recipe for lunch Sunday

*Google doc
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Produce

1 pint blackberries
1 pint raspberries
1 (1-pound) container strawberries
1 large red apple
1 medium PLUS 2 large lemons
2 medium limes
2 medium peaches
1 small (5-ounce) Hass avocado
2 medium ears of corn
2 medium English cucumbers
1 pound zucchini
2 small beets
3 pounds broccoli florets
1 medium bell pepper
1 1/3 pound baby red potatoes
½ pound sliced mushrooms
2 large carrots (or 1 bag pre-shredded)
2 medium heads garlic
1 small shallot
1 small bunch scallions
1 small bunch fresh Italian parsley
1 small bunch fresh cilantro
1 small bunch/container fresh basil
1 (5-ounce) clamshell/bag baby arugula
1 (5-ounce) clamshell/bag baby spinach
1 small PLUS 1 large head Romaine lettuce
½ small head purple cabbage (or 1 small bag pre-shredded)
½ small head green cabbage (or 1 medium bag pre-shredded)
1 pint PLUS 1 (1-pound) container grape or cherry tomatoes
1 medium heirloom tomato
5 medium PLUS 1 large vine ripened tomatoes
2 medium red onions
1 small yellow onion

Meat, Poultry and Fish

1 pound skirt steak
2 pounds flank steak or London broil
2 pounds boneless, skinless chicken breasts
1 ½ pounds peeled and deveined jumbo shrimp
1 ¾ pounds (4) flounder, tilapia or sole fillets
3 ounces sliced deli turkey
1 small package sliced genoa salami
1 small package turkey pepperoni
1 small package Capicola (or 1 ounce from deli counter)
1 package center-cut bacon

Condiments and Spices

Extra virgin olive oil
Canola oil
Cooking spray
Olive oil spray (or get a Misto oil mister)
Kosher salt (I like Diamond Crystal)
Pepper grinder (or fresh peppercorns)
Red wine vinegar
Dijon mustard
Cinnamon
Honey
Light mayonnaise
Ancho chili powder
Cumin
Rice wine vinegar
Sesame oil
Onion powder
Sriracha sauce
Sesame seeds
Reduced sodium soy sauce*
Italian seasoning
Crushed red pepper flakes (optional, for Bagel Sandwiches)
Balsamic vinegar
Oregano
Paprika
Garlic powder
White wine vinegar

Dairy & Misc. Refrigerated Items

2 dozen plus 1 6-pack large eggs
2 (16-ounce) containers low fat cottage cheese (I like Good Culture)
1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
1 small box butter
1 (8-ounce) bag shredded part-skim mozzarella cheese
1 (12-ounce) chunk fresh mozzarella cheese
1 medium wedge fresh Parmesan cheese
1 small package cotija, queso fresco or feta cheese
1 pint 1% milk (or milk of your choice)
1 container light whipped cream

Grains*

1 medium package all-purpose or white whole wheat flour
1 (7 to 8-ounce) loaf whole wheat French bread or ciabatta
1 small package corn tortillas (you need 8)
1 (16-ounce) package whole wheat orzo pasta
1 (16-ounce) package lasagna noodles (not no-boil)
1 medium package dry brown rice (or 6 cups pre-cooked)

Canned and Jarred

1 (5-ounce) can tuna in water
1 small can/jar anchovy filets in oil
1 small jar pesto (or ingredients to make your own)
1 small jar pickled jalapenos
1 small jar pickled pepperoncini or banana peppers
1 large jar capers
1 small jar mixed pitted olives
1 large jar roasted red peppers
1 large jar/can artichoke hearts
1 jar marinara (or ingredients to make your own)
1 small can whole San Marzano tomatoes
1 (4-ounce) can tomato paste

Misc. Dry Goods

Baking powder
Cornstarch
1 small package powdered sugar
1 small package brown sugar
1 small package chopped walnuts (if buying from bulk bin, you need 1 tablespoon)
1 medium package shelled pistachios (if buying from bulk bin, you need about ¾ cup)

*You can buy gluten free, if desired
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