7 Day Healthy Meal Plan (July 20-26)

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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!

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 (7/20)
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*

WEDNESDAY (7/22)
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*

THURSDAY (7/23)
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*

SATURDAY (7/25)
B: Chorizo Breakfast Bowls (7B 11G 5P)
L: 1 ½ cups Greek Pasta Salad (8B 8G 8P)
D: ORDER IN!

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



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