Free 7-Day Balanced Meal Plan for June 24-30

Ultimate Skinnytaste Meal Planner

The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner with tear-out weekly meal grids, a 12-week meal plan, 30 recipes (15 new) and grocery list pages you can use again and again. It also includes space for weekly intentions, gratitude and meal planning notes—perfect for staying organized and inspired in the kitchen.

A Note About WW Points

If you follow Weight Watchers, recipes on this plan have been updated to reflect the current program and display WW points under each recipe title. The WW button in recipe cards links to the Weight Watchers recipe builder where points were calculated (US only; you must be logged in). All cookbook recipes in the cookbook index are updated as well.

With grocery prices rising, meal planning is one of the best ways to stay on budget while eating well. Planning helps you shop smarter, waste less and cook more at home. For additional budget-friendly meal plans, consider subscribing to planning services that offer 5-day plans and shopping lists.

Current Favorite Deals

Here are a few seasonal sales and favorite items to consider if you’re shopping for kitchen tools or home goods this weekend.

• Cuisinart Smashed Burger Press – a small tool that’s great for summer grilling.
• Cozy Earth Sale – bedding and apparel discounts for a limited time.
• Instant Vortex Air Fryer – a popular air fryer model at a reduced price.
• CB2 Clearance – discounts on home items and patio furniture.
• Rugs.com Designer Sale – clearance pricing on washable and outdoor rugs.

Shopping list

Produce

• 4 medium plums
• 6 medium peaches
• 2 (6-ounce) containers fresh berries (your choice)
• 2 medium limes
• 1 medium lemon
• 2 large heads garlic
• 1 medium shallot
• 1 (4-inch) piece fresh ginger
• 2 small plus 3 medium red bell peppers
• 1 medium yellow bell pepper
• 4 pounds zucchini
• 4 medium (6-ounce) Hass avocados
• 1 pound fresh green beans
• 2 (12-ounce) packages riced cauliflower
• 2 medium carrots (or 1 small bag pre-shredded)
• 2 large bunches scallions
• 3 ounces sliced mushrooms
• 1 small bunch fresh cilantro
• 1 small bunch/container fresh basil
• 1 (5-ounce) bag baby arugula
• 1 (1-pound) bag mixed greens
• 1 small head iceberg lettuce
• 1 (1-pound) container cherry or grape tomatoes
• 2 medium vine-ripened tomatoes
• 1 medium heirloom tomato
• 2 small plus 2 medium red onions
• 1 small plus 3 medium yellow onions

Meat, Poultry & Fish

• 3 pounds (about 8) boneless, skinless chicken breasts
• 1 1/3 pounds 93% lean ground turkey
• ¾ pound turkey or chicken breakfast sausage
• ¾ pound thin-sliced deli turkey breast
• 1 package center-cut bacon
• 1 ½ pounds peeled and deveined shrimp
• 1 ½ pounds (4) wild salmon fillets
• 2 pounds flank steak

Condiments & Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Olive oil spray or oil mister
• Kosher salt
• Pepper or a pepper grinder
• Garlic powder
• Onion powder
• Dried parsley
• Smoked paprika
• Paprika
• Italian seasoning
• Cayenne pepper
• Balsamic glaze
• Reduced sodium soy sauce
• Curry powder
• Sriracha sauce
• Chipotle chili powder
• Cinnamon
• Honey
• Crushed red pepper flakes
• Rice vinegar
• Red wine vinegar
• Pure maple syrup
• Sesame oil
• Regular or light mayonnaise

Dairy & Refrigerated

• 2 dozen large eggs
• 1 quart liquid egg whites
• 2 (14-ounce) packages extra-firm tofu
• 1 small box butter
• 1 (8-ounce) block reduced-fat cream cheese
• 1 pint nonfat milk
• 1 (8-ounce) container almond milk or milk of choice
• 1 (8-ounce) bag shredded reduced-fat cheddar
• 1 (8-ounce) block or bag shredded sharp cheddar
• 1 (4-ounce) chunk fresh mozzarella
• 1 medium wedge Parmesan cheese
• 1 (16-ounce) container low-fat cottage cheese

Grains

• 1 package corn or taco-size low-carb tortillas
• 1 package dry orzo pasta
• 1 package whole-wheat seasoned breadcrumbs
• 1 package dry brown rice (or 3 cups pre-cooked)
• 1 loaf thin-sliced whole grain bread
• 1 (8-ounce) loaf wheat ciabatta or sourdough

Canned & Jarred

• 1 (15-ounce) can Great Northern or white kidney beans
• 1 (14-ounce) can hearts of palm
• 1 (14-ounce) can chicken broth
• 2 (5-ounce) cans light tuna in water
• 1 small jar smooth peanut butter

Frozen

• 1 large package shelled edamame (about 3 cups)

Dry Goods & Misc.

• 1 small package peanuts (or buy ¼ cup from bulk)
• 1 small package shelled pistachios (or 2 tbsp from bulk)
• 1 small package chia seeds (or 2 tbsp from bulk)
• 1 small bottle white wine
• 1 small package brown sugar
• 1 small package vanilla protein powder

Non-Food

• Toothpicks

*Gluten-free alternatives can be used as desired.