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7-Day Balanced Meal Plan: June 20-26

7 Day Healthy Meal Plan

A free, flexible 7-day weight loss meal plan including breakfast, lunch and dinner, plus a complete shopping list. All recipes include nutrition information and links to the WW recipe builder so you can view personal points. This plan is designed to help you eat well, save time and stay on budget.

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Peach Season Inspiration

Peaches are at their best right now—sweet, juicy and perfect in both desserts and savory dishes. Choose peaches that give slightly to a gentle touch without bruising. A ripe peach has a deep yellow color and round shape. Rinse and pat dry before eating or cooking. If you love peaches, consider adding these recipes to your week: Grilled Peaches With Honey, Grilled Peach and Watermelon Burrata Salad, Grilled Shrimp Panzanella Skewers or Blueberry Peach Crisp.

With grocery prices rising, meal planning is one of the best ways to save money and eat healthfully. If you want additional budget-focused plans, check out the Budget Friendly Meal Plans available through Relish+. A free 14-day trial is often offered for new users.

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate Meal Planner

The Skinnytaste Ultimate Meal Planner is now available. This spiral-bound planner includes weekly meal-planning grids that tear out for the fridge, a 12-week plan, 30 recipes (including 15 new ones), and tear-out grocery lists. There’s space for gratitude, intentions and weekly goals to help you start your week with focus.

Skinnytaste Ultimate Meal Planner

Where to buy the meal planner:

  • Amazon
  • Barnes & Noble
  • IndieBound

About WW Personal Points

I no longer list WW points directly since values vary with the updated plans. Instead, each recipe includes a link to the WW recipe builder so you can view your personal points when logged into your WW account (U.S. only). Look for the orange button on recipe cards that links to WW.

About This Meal Plan

These free 7-day meal plans are flexible guides meant to be customized. Breakfasts and lunches Monday–Friday are scaled for one person; dinners and all weekend meals are scaled for a family of four. Swap recipes, add snacks, beverages, fruit, dessert or an extra glass of wine as desired. Depending on your goals, aim for a minimum of about 1500 calories per day for many women, though individual needs vary by age, weight and activity level.

Meal planning saves money, reduces food waste and makes grocery shopping quicker. The grocery list below includes everything needed for the week so you’ll have what you need on hand and be less likely to dine out impulsively.

Join the Skinnytaste community on Facebook to share photos, tips and recipe variations, or sign up for the email list to receive meal plans and updates.

Weekly Meal Plan

Breakfast and lunch Monday–Friday are single servings. Dinners and all meals on Saturday and Sunday serve four. Many recipes yield leftovers that can be used for lunch or a second dinner.

MONDAY
B: Mango Coconut Chia Pudding
L: Sous Vide Chicken Breast and Cilantro Lime Chicken Avocado Salad
D: Grilled Portobello Mushroom Burger with Baby Red Potato Salad
Total Calories: 958*

TUESDAY
B: Leftover Mango Coconut Chia Pudding
L: Leftover Sous Vide Chicken Breast and Cilantro Lime Chicken Avocado Salad
D: Ground Turkey Skillet with Zucchini, Corn, Black Beans and Tomato with Chipotle-Style Cilantro Lime Rice
Total Calories: 1,016*

WEDNESDAY
B: Peanut Butter Oatmeal Protein Cookies
L: Leftover Sous Vide Chicken Breast and Cilantro Lime Chicken Avocado Salad
D: Pasta with Italian Chicken Sausage, Peppers and Escarole and a green salad**
Total Calories: 1,039*

THURSDAY
B: Leftover Peanut Butter Oatmeal Protein Cookies
L: Leftover Pasta with Italian Chicken Sausage, Peppers and Escarole
D: Grilled Rosemary Lamb Chops with Watermelon, Arugula and Feta Salad
Total Calories: 992*

FRIDAY
B: Leftover Peanut Butter Oatmeal Protein Cookies
L: Leftover Pasta with Italian Chicken Sausage, Peppers and Escarole
D: Broiled Fish with Tomato Caper Sauce with 1 cup whole wheat orzo and Easy Garlic Broccolini
Total Calories: 1,076*

SATURDAY
B: Breakfast Casserole with Spinach and Feta with a nectarine
L: Air Fryer Chicken Tenders with Heirloom Tomato Salad
D: Dinner out
Total Calories: 760*

SUNDAY
B: Leftover Breakfast Casserole with Spinach and Feta with 1 cup watermelon
L: BLT Salad with Avocado
D: Turkey Meatloaf with Instant Pot Mashed Potatoes and String Beans with Garlic and Oil
Total Calories: 1,039*

*These calorie totals are a guide. Many women should aim for around 1500 calories per day; individual needs vary. For an estimate of calorie needs, use a reliable calorie calculator. The plan leaves room for coffee, snacks, fruit, dessert and beverages.

**Green salad: 6 cups mixed greens, 2 scallions, 1/2 cup each tomatoes, carrots, cucumbers and chickpeas, dressed with 1/4 cup light vinaigrette.

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Shopping List

The list below covers all ingredients needed for the week. Quantities are provided to make meal prep and grocery shopping straightforward.

Produce

  • 1 large ripe champagne mango
  • 2 medium ripe bananas
  • 4 medium nectarines
  • 1 medium seedless watermelon
  • 3 limes
  • 3 lemons
  • 3 Hass avocados (one 5-ounce + two 6-ounce)
  • 2 heads garlic
  • 5 shallots
  • 1 jalapeño
  • 1 red bell pepper
  • 1 green bell pepper
  • 4 portobello mushroom caps
  • 1 large zucchini
  • 1 cucumber
  • 1 ear of corn
  • 2 bunches broccolini
  • 1 lb fresh string beans
  • 2 lbs Russet potatoes
  • 1 1/4 lbs baby red potatoes
  • 1 bunch scallions
  • 1 carrot
  • 1 small bunch rosemary
  • 1 small bunch basil
  • 1 small bunch Italian parsley
  • 1 bunch cilantro
  • 1 head Romaine lettuce
  • 1 head escarole
  • 1 lb baby spinach
  • 1 lb baby arugula
  • 5 vine-ripened tomatoes (4 medium + 1 large)
  • 4 heirloom tomatoes
  • 7 Roma or plum tomatoes
  • 1 large red onion
  • 2 yellow onions (one small, one medium)

Meat, Poultry & Fish

  • 1 lb boneless, skinless chicken breasts (2 pieces)
  • 1 1/4 lb boneless, skinless chicken tenders
  • 1 lb Italian chicken sausage
  • 2.3 lbs 93% lean ground turkey
  • 8 bone-in lamb loin chops (about 3.5 oz each)
  • 1 1/2 lbs tilapia, flounder or grouper fillets
  • 1 package center-cut bacon

Grains

  • Package low-calorie whole wheat buns
  • Old fashioned or quick oats
  • Bag extra-long grain or basmati rice
  • Penne pasta
  • Whole wheat orzo
  • Seasoned whole wheat breadcrumbs
  • Panko breadcrumbs

Condiments & Spices

  • Extra virgin olive oil
  • Canola oil
  • Cooking spray
  • Kosher salt
  • Black pepper (grinder or fresh peppercorns)
  • Marjoram
  • Worcestershire sauce
  • Ketchup
  • Light mayonnaise
  • Crushed red pepper flakes
  • Balsamic vinegar
  • Light vinaigrette dressing
  • Vanilla extract
  • Ground cinnamon
  • Cumin
  • Red wine vinegar
  • Dijon mustard
  • Steak seasoning
  • Reduced sodium soy sauce
  • Seasoning salt
  • Liquid stevia or sweetener of choice

Dairy & Refrigerated

  • 2 1/2 dozen large eggs
  • 8 oz unsweetened almond milk
  • Pint 2% milk
  • 8 oz heavy cream
  • Pint low-fat buttermilk
  • Sliced reduced-fat Swiss cheese
  • Parmigiano Reggiano wedge
  • 16 oz feta cheese
  • Light sour cream
  • Whipped butter

Canned & Jarred

  • Kalamata olives
  • Capers
  • 1 (15-oz) can chickpeas
  • 1 (15-oz) can black beans
  • Tomato paste
  • Peanut butter or preferred nut/seed butter
  • 13.5 oz lite coconut milk

Dry Goods & Misc.

  • Chia seeds (4 tablespoons if buying bulk)
  • Sweetened shredded coconut (1 tablespoon if bulk)
  • Vanilla protein powder
  • Sugar-free chocolate chips
  • Bottle Pinot Grigio (optional)

Non-Food

  • Gallon-size Ziploc bags (for sous vide)

You can substitute gluten-free products where noted. For a printable version of the plan and shopping list, a Google Doc is available.