Free 7-Day Summer Meal Plan July 22-28

Ultimate Skinnytaste Meal Planner

The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner with weekly meal grids you can tear out, a 12-week plan, 30 recipes (15 new), and tear-out grocery lists. It includes space for gratitude, affirmations and weekly intentions to help you start your week with focus.

A note about WW Points

All recipes on the site have been updated to reflect the current Weight Watchers program, with points shown under each recipe title. The WW button on recipe cards links to the Weight Watchers recipe builder so you can review how points were calculated and add recipes to your day (U.S. users must be logged in).

With grocery prices rising, meal planning is one of the best strategies to stay on budget while eating well. Planning ahead reduces waste, cuts dining out, and helps you shop smarter. For more budget-friendly meal plans, check the five-day plans available through Relish+.

Current favorite sales

Here are five favorite deals happening now, including seasonal sales and kitchen tools I use regularly. Prices and availability change quickly, so check the retailer for the latest details.

• Nordstrom Anniversary Sale: A great time to grab seasonal clothing and home items.
• Ninja CREAMi: A popular frozen dessert tool that can be found on sale occasionally.
• Elemis Pro-Collagen Marine Cream: Frequently discounted skincare favorites may appear at reduced prices.
• Ninja AF150AMZ Air Fryer XL: Often discounted during major sale events.
• Always Pan 2.0: A versatile nonstick pan frequently offered at a reduced price during brand sales.

Shopping list

Produce

• 4 medium plums
• 6 medium peaches
• 1 underripe mango
• 1 dry pint blueberries
• 2 (6-ounce) packages berries (your choice)
• 1 medium mini watermelon
• 2 medium plus 1 large lemon
• 3 medium limes
• 1 small (5-ounce) plus 4 medium (6-ounce) Hass avocados
• 2 medium English cucumbers
• 1 small plus 2 large zucchini
• 2 medium red bell peppers
• 1 medium yellow bell pepper
• 1 medium ear of corn (in husk)
• 1 large eggplant
• 1 small head garlic
• 1 (2-inch) piece fresh ginger
• 1 medium carrot (or 1 small bag pre-shredded)
• 1 medium bunch scallions
• 1 small bunch fresh Italian parsley
• 1 small bunch fresh cilantro
• 1 small bunch/container fresh basil
• 1 small bunch/container fresh oregano
• 1 small bunch/container fresh chives (or 1 tsp scallion greens)
• 1 small package watercress
• 1 (1-pound) clamshell/bag baby arugula
• 1 (5-ounce) clamshell/bag mixed greens
• 1 medium head white cabbage
• 1 small head Romaine lettuce
• 2 dry pints cherry or grape tomatoes
• 2 small plus 2 medium vine-ripened tomatoes
• 1 medium heirloom tomato
• 2 small red onions
• 1 small yellow onion

Meat, Poultry and Fish

• 1 package turkey bacon (such as Applegate)
• 1 (2½-pound) boneless center-cut pork loin roast
• 1½ pounds flank steak
• 1½ pounds (3) boneless, skinless chicken breasts
• ½ pound sushi-grade tuna
• ½ pound peeled, tail-off cooked shrimp
• 1¼ pounds wild salmon filet

Condiments and Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Olive oil spray or oil mister
• Kosher salt
• Pepper or pepper grinder
• Reduced-sodium soy sauce
• Sesame oil
• Sriracha
• Wasabi paste
• Rice wine vinegar
• Red wine vinegar
• Apple cider vinegar
• Balsamic vinegar and balsamic glaze
• Hickory liquid smoke
• Furikake
• Black and white sesame seeds
• Reduced-sodium Montreal chicken seasoning
• Honey
• Cayenne
• Crushed red pepper flakes (optional)
• Mayonnaise
• Dried oregano
• Paprika
• Cinnamon
• Vanilla extract
• Garlic powder
• Onion powder
• Chili powder

Dairy & Refrigerated

• ½ dozen large eggs
• 1 package sliced cheddar or American cheese
• 1 (8-ounce) bag shredded part-skim mozzarella
• 1 (16-ounce) plus 1 (32-ounce) containers low-fat cottage cheese
• 1 (32-ounce) container nonfat plain Greek yogurt
• 1 medium wedge Parmesan cheese
• 1 small package feta cheese
• 1 small box butter
• 1 pound (4 balls) burrata cheese
• 1 container light ranch dressing (or ingredients to make your own)

Grains

• 1 package light whole wheat English muffins
• 1 small package corn tortillas (need 8)
• 1 package whole wheat hamburger buns
• 1 package orzo pasta
• 1 package angel hair spaghetti
• 1 package lasagna noodles (not no-boil)
• 1 small package dry long-grain white rice
• 1 package 10-minute brown rice
• 1 small package unbleached all-purpose flour
• 1 small package white whole wheat flour

Canned & Jarred

• 1 jar marinara (or ingredients to make your own)
• 1 small jar pesto (or ingredients to make your own)
• 1 (15-ounce) can tomato sauce
• 1 (4-ounce) can tomato paste
• 1 (15.5-ounce) can black beans
• 1 medium jar unsweetened applesauce
• 1 (32-ounce) carton chicken broth
• 1 small jar Kalamata olives
• 1 (14-ounce) can/jar hearts of palm
• 1 small jar unsulfured molasses

Frozen

• 1 large bag edamame (in pod)
• 1 small bag shelled edamame

Misc. Dry Goods

• 1 small package raw almonds (or ½ cup from bulk)
• 1 small package walnuts (or 1 Tbsp from bulk)
• 1 small package light brown sugar
• Baking soda
• Baking powder
• 1 untreated cedar plank

*You can substitute gluten-free options where preferred.