Free 7-Day Meal Plan for July 15-21: Menus and Recipes

A free, flexible 7-day weight-loss meal plan including breakfast, lunch, and dinner ideas plus a complete shopping list. All recipes include macros and Weight Watchers points where applicable.

Free 7 Day Healthy Meal Plan (July 15–21)

Beat the heat with light, refreshing desserts and treats that satisfy without weighing you down. Try chilled options like a watermelon cucumber granita or citrus-basil mojito pops—perfect for cooling off after a long summer day.

If you’re new to these meal plans, this is one of a series of free, flexible 7-day healthy meal plans designed as a guide with plenty of wiggle room. You can swap recipes, add snacks, coffee, fruit, dessert, or an evening glass of wine to suit your goals. As a general target, aim for at least 1,500 calories per day depending on your age, weight, activity level and personal goals. This plan is adaptable: scale portions, substitute ingredients, or double recipes when you want leftovers.

You’ll also find an organized grocery list below to make shopping faster, reduce waste, and help you stay on track. Planning your meals ahead saves time and money, and makes it easier to eat well at home instead of dining out.

Join the community for recipe photos, tips, and inspiration—many readers share their variations and substitutions, which can help you personalize the plan to your tastes.

Where to buy the Skinnytaste meal planner

• Amazon
• Barnes & Noble
• Indie Bound

Meal Plan

Breakfast and lunch Monday–Friday are sized for one serving; dinners and weekend meals are planned for a family of four. Some recipes yield leftovers suitable for an extra meal or next-day lunch. The shopping list below includes everything needed for the full week.

MONDAY (7/15)
B: Whipped Cottage Cheese Bowls (½ recipe)
L: Summer Corn, Tomato and Avocado Salad with Buttermilk Dressing with The Best Grilled Chicken Breast
D: White Bean Scampi with Linguine
Total Calories: 1,385 (approx.)

TUESDAY (7/16)
B: Whipped Cottage Cheese Bowls (½ recipe)
L: Summer Corn, Tomato and Avocado Salad with Buttermilk Dressing with The Best Grilled Chicken Breast
D: Turkey Stuffed Peppers with Best Guacamole (½ recipe) and 12 tortilla chips
Total Calories: 1,267 (approx.)

WEDNESDAY (7/17)
B: Feta Eggs with Zucchini and 1 thin slice whole grain toast
L: Summer Corn, Tomato and Avocado Salad with Buttermilk Dressing with The Best Grilled Chicken Breast
D: Mediterranean Boneless Pork Chops with Summer Veggies and Lemon Asparagus Couscous Salad with Tomatoes
Total Calories: 1,240 (approx.)

THURSDAY (7/18)
B: Feta Eggs with Zucchini and 1 thin slice whole grain toast
L: Summer Corn, Tomato and Avocado Salad with Buttermilk Dressing with The Best Grilled Chicken Breast
D: Grilled Flank Steak with Black Bean and Corn Salsa with Instant Pot Cilantro Lime Rice
Total Calories: 1,284 (approx.)

FRIDAY (7/19)
B: Blueberry Banana PB Smoothie
L: Leftover Grilled Flank Steak with Black Bean and Corn Salsa with 2 oz avocado over 2 cups mixed greens
D: Air Fryer Cajun Shrimp Dinner with ¾ cup brown rice
Total Calories: 1,070 (approx.)

SATURDAY (7/20)
B: Spinach Ricotta Quiche over 1½ cups mixed greens with lemon and olive oil
L: Turkey Club (scaled x4) with a fresh peach
D: Dinner out
Total Calories: 676 (approx.)

SUNDAY (7/21)
B: Leftover Spinach Ricotta Quiche with 1 cup mixed berries
L: Italian Sub Broccoli Salad
D: BBQ Chicken with Brown Sugar Baked Beans and Rainbow Potato Salad
Total Calories: 1,256 (approx.)

Note: Keep dressings and avocado on the side and assemble salads the day you eat them for the best texture. Calorie totals are approximate and intended as a guide; many women aim for around 1,500 calories per day, but individual needs vary. Leave room for snacks, beverages, and extra treats as desired.

Shopping list

Produce

• 4 medium peaches
• 1 medium banana
• 1 (1‑lb) container strawberries
• 1 dry pint blueberries
• 1 (6‑oz) container raspberries
• 1 (6‑oz) container blackberries
• 4 medium plus 1 large lemon
• 4 medium limes
• 2 ears of corn
• 1 lb broccoli florets
• 4 large red bell peppers
• 1 small plus 2 medium Hass avocados
• 1 large head garlic
• 1 small shallot
• 1¼ lb zucchini (3–4 medium)
• 1 lb yellow squash (2 pieces)
• ¾ lb thin asparagus
• 1½ lb multi-color baby potatoes
• 1 small bunch celery
• 1 small bunch scallions
• 1 head Romaine lettuce
• 1 small head iceberg lettuce
• 1 (1‑lb) bag baby spinach
• 1 (1‑lb) bag mixed greens
• 1 large bunch Italian parsley
• 1 medium bunch cilantro
• 1 small container basil
• 1 small container dill
• 2½ lbs grape or cherry tomatoes (approx.)
• 2 medium plus 2 large vine-ripened tomatoes
• 1 small plus 1 medium red onion
• 1 medium yellow onion

Meat, Poultry and Fish

• 2 lbs thin-sliced chicken breast cutlets (about 8)
• 8 chicken drumsticks
• 1 lb 93% lean ground turkey
• 1½ lbs flank steak
• 1 lb thin-sliced center-cut boneless pork chops
• 1 package sliced Genoa salami
• 1 package sliced lean deli ham
• 1 lb sliced deli turkey breast
• 1 package center-cut bacon
• 1 package turkey or chicken andouille sausage or kielbasa
• 1 lb peeled and deveined jumbo shrimp

Condiments and Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Kosher salt
• Black pepper or pepper grinder
• Vanilla extract
• Dijon mustard
• White wine vinegar
• Garlic powder
• Dried Italian herb blend or oregano
• Red wine vinegar
• Crushed red pepper flakes
• Cumin
• Reduced-sodium poultry seasoning
• Oregano
• Cajun or Creole seasoning
• Mayonnaise (olive oil-based or light)
• Seasoning salt or adobo
• Yellow mustard
• BBQ sauce or ingredients to make your own
• Ketchup
• Chili powder

Dairy & Refrigerated

• 1 package pie crust (9-inch deep dish)
• Reduced-fat provolone
• 1 (4‑oz) fresh mozzarella chunk
• 1 (16‑oz) low-fat cottage cheese
• 1 dozen large eggs
• 1 pint low-fat buttermilk
• 1 small box unsalted butter
• 1 package feta cheese
• 1 wedge Parmesan cheese
• 1 (6‑oz) container plain 2% Greek yogurt
• 1 (6‑oz) container nonfat plain Greek yogurt
• 1 (8‑oz) skim milk
• 1 (8‑oz) unsweetened almond milk
• 1 (15‑oz) part-skim ricotta cheese
• 1 (8‑oz) bag shredded reduced-fat cheddar
• 1 (8‑oz) bag shredded part-skim mozzarella

Grains

• 1 loaf thin-sliced whole grain bread
• 1 lb whole wheat linguine
• 1 package whole wheat pearl (Israeli) couscous
• Dry brown rice or pre-cooked equivalent
• 1 small bag dry long grain white rice
• 1 large bag tortilla chips

Canned & Jarred

• 2 (15‑oz) cans cannellini or navy beans
• 1 (15‑oz) can black beans
• 1 (15.5‑oz) can pinto beans
• 1 (15.5‑oz) can kidney beans
• 1 (15.5‑oz) can Great Northern beans
• 1 (15‑oz) can chickpeas
• 1 (14‑oz) can reduced-sodium chicken broth
• 1 (4‑oz) can tomato sauce
• 1 small jar pitted Kalamata olives
• 1 small jar sliced pepperoncini
• 1 small jar dill pickle spears
• 1 small jar powdered peanut butter (optional)

Frozen

• 1 small package frozen blueberries

Miscellaneous

• Monk fruit or preferred sweetener
• Small package slivered almonds (about 3 tbsp)
• 1 bottle dry white wine (cooking and sipping)
• Small package dark brown sugar

You can choose gluten-free grains and products if desired. The list is comprehensive to prepare all recipes in the plan—adjust quantities based on household size and preferences.