7-Day Summer Meal Plan: July 18-24

Enjoy a free, flexible 7-day weight-loss meal plan that includes breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include macro information and links to the WW Recipe Builder so you can check personal WW points for each dish.

7 Day Healthy Meal Plan

Are your summer gardens overflowing with zucchini? Try some of these favorite squash recipes for quick, easy, kid-friendly meals: Perfectly Grilled Zucchini, Zucchini Rollatini, Zucchini and Feta Fritters, or Zucchini Pizza Bites. These recipes are simple to prepare and versatile enough for family meals or entertaining.

With grocery prices rising, planning meals is one of the most effective ways to save money and eat well. Meal planning helps reduce waste, limits last-minute takeout, cuts grocery costs and makes healthy eating easier. If you want more budget-conscious ideas, sign up for Relish+ to access additional 5-day Budget Friendly Meal Plans (14-day free trial available).

Ultimate Skinnytaste Meal Planner

The Skinnytaste Ultimate Meal Planner is now available. This spiral-bound planner covers 52 weeks and includes weekly tear-out meal planning grids, a 12-week meal plan, 30 recipes (15 new), and grocery lists you can remove and use on the fridge. It also provides space for weekly gratitude, affirmations and intentions—handy tools for starting the week with focus.

Buy the meal planner here:

• Amazon
• Barnes and Noble
• Indie Bound

A note about WW Personal Points:

I no longer publish fixed points because WeightWatchers (WW) frequently updates its plans. Instead, each recipe includes a link to the WW Recipe Builder so you can view WW Personal Points for your account. Look for the orange button in the recipe card labeled my WW personal points; clicking it opens the WeightWatchers site (US only, you must be logged into your account) where you can save the recipe to your day. All cookbook recipes in the cookbook index are also updated.

About The Meal Plan

This free 7-day flexible healthy meal plan is a guide with plenty of wiggle room. Use it as a framework: add snacks, fruit, coffee, beverages, dessert or wine, or swap recipes for meals you prefer. Breakfasts and lunches Monday–Friday are planned for one serving; dinners and weekend meals are sized for a family of four. Some dishes make generous leftovers for additional meals.

A well-organized grocery list accompanies the plan to speed up shopping, reduce stress and help you stick to your goals. Depending on your personal needs—age, activity level and goals—you may want to aim for around 1,500 calories per day (individual needs will vary). The meal plan leaves room for extra items so you can customize portions and snacks as needed.

If you’re on Facebook, join the Skinnytaste Facebook Community to see photos and variations people are making. You can also subscribe to the email list to receive meal plans and updates directly to your inbox.

Meal Plan:

Breakfast and lunch Monday–Friday serve one person; dinners and weekend meals serve four. The shopping list covers all ingredients needed for the full week.

MONDAY (7/18)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) and 1 cup mixed berries
L: 2 servings Shrimp Dumpling Lettuce Wraps*
D: Summer Cavatelli with Corn, Tomatoes and Zucchini served with 2 cups arugula and 2 teaspoons light vinaigrette

Total Calories: 982*

TUESDAY (7/19)
B: Tropical Mango Blueberry Lassi
L: LEFTOVER Shrimp Dumpling Lettuce Wraps
D: Salsa Verde Chicken with 2 corn tortillas, Pico de Gallo (double batch), 2 tablespoons shredded cheddar and ¼ cup shredded lettuce

Total Calories: 974*

WEDNESDAY (7/20)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) and 1 cup mixed berries
L: LEFTOVER Salsa Verde Chicken with 2 corn tortillas, Pico de Gallo, 2 tablespoons shredded cheddar and ¼ cup shredded lettuce
D: Grilled Hawaiian Teriyaki Burger (½ recipe) with Asian Cabbage Mango Slaw

Total Calories: 1,007*

THURSDAY (7/21)
B: Tropical Mango Blueberry Lassi
L: LEFTOVER Salsa Verde Chicken with 2 corn tortillas, Pico de Gallo, 2 tablespoons shredded cheddar and ¼ cup shredded lettuce
D: Summer Vegetables with Sausage and Potatoes Skillet

Total Calories: 879*

FRIDAY (7/22)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) and 1 cup mixed berries
L: Spiralized Greek Cucumber Salad with Lemon and Feta served with ¼ cup hummus and ½ whole wheat pita
D: Fish Florentine

Total Calories: 1,054*

SATURDAY (7/23)
B: Chocolate Zucchini Bread with a banana
L: Grilled Chicken Chickpea Salad (double batch)
D: Dinner out

Total Calories: 744*

SUNDAY (7/24)
B: LEFTOVER Chocolate Zucchini Bread with ¾ cup plain yogurt and a chopped peach
L: Air Fryer Falafel in ½ whole wheat pita with 2 tablespoons hummus, ¼ cup chopped tomato and 3 red onion rings
D: Zucchini Lasagna with 2 cups arugula, ½ ounce shaved Parmesan and 2 teaspoons light vinaigrette

Total Calories: 976*

*Sunday night prep is optional.

**This meal plan is a guide. Women may aim for around 1,500 calories per day, but individual needs vary—use a calorie calculator to estimate your requirements. The plan allows room to add drinks, snacks or extra portions as needed. Prep on Wednesday night if that helps your week run more smoothly.

*Google doc