Free 7-Day Summer Meal Plan: July 8-14

A complimentary, flexible 7-day weight-loss meal plan with breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include macros and Weight Watchers points for easy tracking.

Free 7 Day Healthy Meal Plan (July 8–14)

Summer has arrived in full force. On nights when it’s too hot to cook, try a chilled salad or a no-cook soup—BBQ chicken salad or a refreshing gazpacho are both perfect choices. For cooling snacks and desserts, options like blueberry frozen yogurt or raspberry coconut chia pudding pops are light and satisfying. And above all, remember to stay hydrated with plenty of water throughout the day.

If you’re new to these meal plans, this is one of a series of free, flexible 7-day healthy meal plans designed to be a helpful guide. There’s plenty of wiggle room to add more food, coffee, beverages, fruit, snacks, dessert or wine, or to swap recipes for meals you prefer. Depending on your goals, aim for at least around 1,500 calories per day as a general target; individual needs vary by age, weight and activity level.

The plan includes a clear, organized grocery list to simplify shopping, reduce food waste and help you stay on track. With a shopping plan in hand you’ll save time and money and make dinnertime less stressful.

Join the community on Facebook to share photos and ideas from the recipes you try, or subscribe to receive the meal plans by email so you never miss one.

Where to buy the Skinnytaste meal planner

• Amazon
• Barnes & Noble
• Indie Bound

Meal Plan

Breakfast and lunch from Monday through Friday are sized to serve one person; dinners and all weekend meals serve a family of four. Many recipes yield leftovers for another meal or for lunches the next day. The grocery list below covers everything needed for this plan.

MONDAY (7/8)
B: Green Monster Smoothie
L: Open-Faced Tuna Sandwich with Avocado and an apple
D: Tofu Stir-Fry with Vegetables in a Soy-Sesame Sauce with ¾ cup brown rice*
Total Calories: 1,053**

TUESDAY (7/9)
B: Omelet Tortilla Breakfast Wrap
L: Open-Faced Tuna Sandwich with Avocado and an apple
D: Chicken Enchilada–Stuffed Zucchini Boats with Cilantro-Lime Rice
Total Calories: 1,083**

WEDNESDAY (7/10)
B: Green Monster Smoothie
L: Open-Faced Tuna Sandwich with Avocado and an apple
D: Cajun Fried Rice
Total Calories: 1,096**

THURSDAY (7/11)
B: Omelet Tortilla Breakfast Wrap
L: Roast Beef with Arugula and Shaved Parmesan on a Baguette and a plum
D: One-Pot Instant Pot Spaghetti with Meat Sauce and Arugula Salad
Total Calories: 1,115**

FRIDAY (7/12)
B: Green Monster Smoothie
L: Leftover Instant Pot Spaghetti with 8 carrot sticks
D: Grilled Shrimp Tacos with Peach Salsa and Quick Black Beans
Total Calories: 1,102**

SATURDAY (7/13)
B: Lemon Blueberry Sheet-Pan Pancakes with 1 tablespoon maple syrup and ½ a sliced banana
L: Asian Lettuce Wrap Chicken Chopped Salad
D: Dinner out
Total Calories: 650**

SUNDAY (7/14)
B: Leftover Lemon Blueberry Sheet-Pan Pancakes with 1 tablespoon maple syrup and ½ a sliced banana
L: Pastrami Reuben Egg Rolls and Summer Tomato Salad
D: Juicy Turkey Burgers with Zucchini on whole-wheat buns and Air Fryer Sweet Potato Fries (double batch)
Total Calories: 1,277**

*Make an extra 3 cups of cooked brown rice for Wednesday’s dinner.
**These calorie totals are a rough guide; women should generally aim for around 1,500 calories per day depending on individual needs. There’s room in each day to add beverages, coffee, fruit, snacks or a small dessert.

Shopping list (complete)

Produce

• 3 small plus 4 medium bananas
• 3 medium apples
• 1 medium plum
• 1 large peach
• 1 dry pint blueberries
• 3 medium limes
• 1 medium plus 1 large lemon
• 1 medium (6-ounce) Hass avocado
• 1 medium plus 1 large red bell pepper
• 1 small green bell pepper
• 2 large cubanelle peppers
• 2½ pounds (about 5 medium) zucchini
• 4 medium sweet potatoes
• 1 small bunch celery
• 1 small bunch broccolini
• 2 medium plus 1 large carrots
• 3 medium heads garlic
• 1 (3-inch) piece ginger
• 2½ ounces white mushrooms
• 1 medium package riced cauliflower (you need 2 cups; frozen is fine)
• 2 medium bunches scallions
• 1 small package alfalfa or broccoli sprouts
• 1 small plus 1 large bunch fresh cilantro
• 1 medium bunch culantro (optional, for black beans)
• 1 small bunch/container fresh basil
• 1 medium head Bibb lettuce
• 1 medium head Romaine lettuce
• 1 (1-pound) clamshell/bag baby spinach
• 1 (5-ounce) clamshell/bag baby arugula
• 6 large heirloom or beefsteak tomatoes
• 1 small plus 1 medium red onion
• 2 medium yellow onions

Meat, Poultry and Fish

• 1 package center-cut bacon
• 6 ounces pastrami
• 2 ounces lean sliced deli roast beef
• ¾ pound chicken andouille sausage
• 2 pounds 93% lean ground turkey
• 1 pound ground chicken
• 2 pounds jumbo peeled and deveined shrimp
• ¾ pound raw or ½ pound pre-cooked boneless, skinless chicken breast

Condiments and Spices

• Extra virgin olive oil
• Vegetable oil
• Cooking spray or an oil mister
• Kosher salt
• Pepper grinder or fresh peppercorns
• Light mayonnaise
• Red wine vinegar
• Reduced sodium soy sauce
• Honey
• Sesame oil and sesame seeds
• Sriracha
• Cumin, chipotle chili powder, oregano, cajun seasoning
• Tajin, chili powder, cayenne
• Sazon
• Vanilla extract and pure maple syrup
• Rice vinegar, hoisin, ketchup, Worcestershire sauce
• Onion powder, garlic powder, paprika

Dairy & Refrigerated

• 1 dozen large eggs
• 1 (16-ounce) container nonfat plain Greek yogurt
• 1 small wedge fresh Parmesan
• 1 (8-ounce) bag shredded reduced-fat sharp cheddar
• Shredded reduced-fat Swiss cheese or Jarlsberg
• 1 small box unsalted butter
• 1 quart unsweetened vanilla almond milk or preferred milk
• 1 pint low-fat buttermilk
• 1 (16-ounce) block extra-firm tofu
• 1 package egg roll wrappers
• 1 medium package sauerkraut

Grains*

• 1 small loaf sliced multigrain or sourdough bread
• 1 package (8 or 9-inch) low-carb whole-wheat tortillas
• 1 small package corn tortillas (need 8)
• 1 small package extra-long-grain or basmati rice
• 1 medium package brown rice (or 6 cups pre-cooked)
• 1 (1-pound) package spaghetti
• 1 (3-ounce) baguette or roll
• Whole-wheat hamburger buns
• 1 package seasoned breadcrumbs
• Unbleached all-purpose flour and white whole-wheat flour

Canned and Jarred

• PB2 or preferred peanut butter
• 1 (5-ounce) can tuna in water
• 1 (8-ounce) can water chestnuts
• 1 (4-ounce) can tomato paste
• 1 (15-ounce) can tomato sauce
• 1 (25-ounce) jar pasta sauce
• 1 (15-ounce) can black beans
• 1 small can/jar chipotle peppers in adobo
• Chicken bouillon or Better than Bouillon
• 1 (14-ounce) can low-sodium chicken broth and 1 (14-ounce) can vegetable broth
• 1 small jar horseradish

Dry Goods & Baking

• Granulated sugar
• Unsalted cashews (or bulk portion equal to about 2 tablespoons)
• Baking powder and baking soda
• Cornstarch or arrowroot powder

*Gluten-free alternatives can be substituted where needed.