Free 7-Day Balanced Meal Plan for June 5-11

This free, flexible 7-day weight-loss meal plan includes breakfast, lunch and dinner ideas plus a complete shopping list to make healthy eating simple. All recipes include nutrition information such as macros and Weight Watchers points where applicable, and the plan is designed to be adaptable to your needs and tastes.

7 Day Healthy Meal Plan (June 5–11)

If you haven’t tried Pickled Red Onions yet, they’re an excellent topping for grilled dishes, burgers, sandwiches and bowls—particularly appealing during grilling season. Try them on your favorite summer meals and see how they brighten flavors.

With grocery prices on the rise, meal planning is one of the most effective ways to eat well on a budget. Planning your week reduces waste, saves money and makes it easier to stick to healthier choices. This plan is part of a series of budget-friendly meal plans and is flexible so you can swap meals, scale portions, or add snacks and beverages as needed.

Where to Buy the Skinnytaste Meal Planner

• Amazon
• Barnes & Noble
• IndieBound

About This Meal Plan

These weekly meal plans are designed as flexible guides. Breakfasts and lunches Monday through Friday are portioned for one person, while dinners and weekend meals are sized for a family of four. Many recipes yield leftovers that can become lunches or second-night dinners. Depending on personal goals, activity level, age and weight, aim for at least 1,500 calories per day as a general guideline, adjusting up or down as needed.

Follow the grocery list included here to simplify shopping—buying what you need for the week helps you save time, reduce food waste and make healthier choices without second-guessing what to prepare.

If you enjoy community support, there are active online groups where members share photos, tips and recipe variations. Signing up for recipe newsletters or meal plan services can also help you get new weekly plans and shopping lists delivered to your inbox.

Meal Plan

Breakfast and lunch Monday through Friday are single servings; dinners and weekend meals serve four. Swap meals as needed, add snacks, beverages or desserts, and scale servings to match your household. The grocery list covers everything needed to prepare the week’s recipes.

MONDAY (6/5)
B: 2 hard-boiled eggs with 1 slice whole grain toast, 2 teaspoons butter and 1 cup diced pineapple
L: 1 cup Tuna Salad Endive Wraps with 1 cup strawberries
D: Pesto Pasta
Total Calories: 1,100*

TUESDAY (6/6)
B: 2 hard-boiled eggs with 1 slice whole grain toast, 2 teaspoons butter and 1 cup diced pineapple
L: Leftover Pesto Pasta
D: Crock Pot Salsa Chicken Thighs with Cilantro-Lime Rice, half a batch of guacamole and Corn Salsa with Lime
Total Calories: 1,265*

WEDNESDAY (6/7)
B: 2 hard-boiled eggs with 1 slice whole grain toast, 2 teaspoons butter and 1 cup strawberries
L: Leftover Salsa Chicken in 2 corn tortillas with Corn Salsa
D: Italian Turkey Meatballs with 1 cup whole wheat pasta and Lemony Hearts of Palm Salad with Avocado
Total Calories: 1,271*

THURSDAY (6/8)
B: Overnight Oats topped with half a banana
L: Leftover Salsa Chicken in 2 corn tortillas with Corn Salsa and 1 ounce avocado
D: One-Pan Roasted Potatoes, Sausage and Peppers
Total Calories: 1,017*

FRIDAY (6/9)
B: Overnight Oats topped with half a banana
L: 1 cup Tuna Salad Endive Wraps with 8 baby carrots and 1/4 cup raw almonds
D: Blackened Grilled Salmon Skewers (double batch) with Potato and Green Bean Salad (half batch) and Grilled Corn on the Cob
Total Calories: 1,225*

SATURDAY (6/10)
B: Huevos Rancheros (double batch)
L: Salmon Caesar Salad
D: Dinner out
Total Calories: 778*

SUNDAY (6/11)
B: Peach Pie Cottage Cheese Bowls (double batch)
L: BLT with Avocado (serves 4) and an apple
D: Grilled Chicken Breast with Chopped Feta Salad
Total Calories: 1,171*

*This is a guide—women should generally aim for around 1,500 calories per day, but individual needs vary. Adjust portions and add snacks, beverages, coffee, fruit or dessert as needed to meet your goals. Use extra salmon from Friday for the Saturday Caesar salad if desired.

Shopping List

Produce

• 1 medium pineapple
• 1 (1-pound) container strawberries
• 1 (6-ounce) container blueberries
• 2 medium bananas
• 4 medium peaches
• 4 medium apples
• 1 small plus 2 medium plus 6 large lemons
• 2 medium limes
• 1 small plus 3 medium Hass avocados
• 7 ears of corn
• 1 head garlic
• 1/2 pound asparagus
• 1/2 pound green beans
• 2 small jalapeños
• 1 English cucumber
• 2 red bell peppers
• 3 1/4 pounds new potatoes
• 1 small bunch celery
• 1 head broccoli florets
• 2 heads endive
• 1 small plus 2 large heads romaine lettuce
• 1 (1-pound) bag baby arugula
• 1 small bunch scallions
• 1 small bag baby carrots
• 1 bunch fresh cilantro
• 1 bunch fresh Italian parsley
• 1 large bunch/container fresh basil
• 1 small bunch fresh dill
• 1 small bunch fresh rosemary (or 1/2 teaspoon dried rosemary)
• 4 small plus 4 medium vine-ripened tomatoes
• 1 heirloom tomato
• 1 small plus 1 medium red onion
• 3 small plus 1 medium yellow onion

Meat, Poultry & Fish

• 2 pounds thin-sliced chicken breast cutlets
• 1 1/2 pounds boneless, skinless chicken thighs
• 1 pound Italian chicken sausage
• 1 1/3 pound 93% lean ground turkey breast
• 3 pounds skinless wild salmon
• 1 package center-cut bacon

Grains

• 1 loaf sliced whole-grain bread
• 1 package corn tortillas (about 12)
• 2 packages whole wheat pasta (different shapes)
• 1 package long-grain or basmati rice
• 1 package whole wheat seasoned breadcrumbs
• 1 small package quick oats

Condiments & Spices

• Extra virgin olive oil
• Vegetable oil
• Cooking spray
• Kosher salt
• Black pepper (freshly ground recommended)
• Mayonnaise (regular or light)
• Red wine vinegar
• Crushed red pepper flakes (optional)
• Adobo seasoning
• Garlic powder
• Cumin
• Bay leaves
• Oregano
• Cinnamon
• Cayenne
• Paprika
• Thyme
• Balsamic vinegar
• Honey (optional)
• Italian herb blend

Dairy & Refrigerated

• 18 large eggs
• Butter (small box)
• Feta cheese (small package)
• Cotija or queso blanco (or substitute 1/2 cup feta)
• Parmesan wedge
• 32-ounce container low-fat cottage cheese
• 8-ounce container unsweetened almond milk (or milk of choice)

Canned & Jarred

• 2 (5-ounce) cans light tuna in water
• 1 (14-ounce) jar or can hearts of palm
• 1 (2.25-ounce) can sliced black olives
• 1 (4-ounce) can chopped green chiles
• 1 small jar anchovy fillets
• 2 (28-ounce) cans crushed tomatoes
• 1 small jar chunky salsa

Frozen

• Small package frozen peas

Dry Goods & Snacks

• Raw almonds (or bulk equivalent: 1/4 cup)
• Roasted shelled pistachios (about 1/2 cup)
• Chia seeds (about 1 tablespoon)
• Pecan halves (about 2 tablespoons)
• Brown sugar
• Monk fruit sweetener or stevia (or preferred sweetener for Overnight Oats)

Non-Food Items

• Bamboo or metal skewers (about 32)

You can choose gluten-free alternatives for grains and bread if desired. The list is designed to cover the week’s recipes so you have everything on hand for efficient, budget-friendly meal prep.