7-Day Balanced Meal Plan for July 25–31

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 your PersonalPoints and add recipes to your plan.

7-Day Healthy Meal Plan

This week I’ve been cooking a lot with zucchini—so much that if you follow me on social media you might have seen it pop up frequently. I love summer produce from the garden and farmer’s markets; the freshness makes a difference. Try recipes that highlight seasonal vegetables, such as Heirloom Tomato Salad, Grilled Shrimp Panzanella Skewers, or a Grilled Vegetable Platter with Yogurt Mint Sauce. What’s your favorite summer vegetable?

With grocery prices rising, many of us are tightening our food budgets and getting more creative in the kitchen. One of the best strategies for saving money and eating well is to plan your meals. Meal planning reduces waste, cuts down on last-minute takeout, and helps you shop purposefully. If you’d like even more budget ideas, there are multi-day budget-friendly meal plans available through Relish+, which also offers a free trial for new members.

Ultimate Skinnytaste Meal Planner

The Skinnytaste Ultimate Meal Planner is now available. This 52-week spiral-bound planner includes weekly meal planning grids you can tear out and place on the fridge, a 12-week meal plan, 30 recipes (15 of them new), and tear-out grocery lists. I designed space for starting your week with gratitude, affirmations and intentions because a little structure goes a long way. It’s a practical tool for anyone who wants to make meal planning easier and more consistent.

Buy the meal planner:

• Amazon
• Barnes & Noble
• IndieBound

A note about WW PersonalPoints

I no longer post static points because WeightWatchers plans change, but for every recipe I include a link to the WW PersonalPoints recipe builder. Look for the orange button in recipe cards; it opens the WW site (US only) where you can see the PersonalPoints for that recipe and add it to your day if you’re logged into your WW account. All cookbook recipes in the cookbook index have also been updated to reflect current guidance.

About This Meal Plan

I offer free, flexible 7-day meal plans that are intended as a guide. They include plenty of wiggle room so you can add extra food—coffee, drinks, fruit, snacks, dessert or wine—or swap in meals you prefer. Breakfast and lunch on weekdays are portioned for one person, while dinners and weekend meals serve a family of four; some dinners provide leftovers for additional meals. Aim for at least 1,500 calories per day depending on your goals and needs—calorie requirements vary by age, weight and activity level.

The plan includes a clear, organized grocery list to make shopping quicker and less stressful. Planning this way helps you save time and money, reduces food waste, and ensures you have what you need to stay on track through the week.

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Meal Plan

Breakfast and lunch Monday–Friday are designed to serve one; dinners and all meals on Saturday and Sunday serve four. The grocery list below covers everything needed for the plan. Some recipes make extra servings for leftovers or next-day lunches.

MONDAY
B: Freezer Breakfast Burritos*
L: Tuna Egg Salad on 1 slice whole-grain bread
D: Lighter Eggplant Parmesan with a green salad
Total Calories: 1,051

TUESDAY
B: Leftover Freezer Breakfast Burrito
L: Tuna Egg Salad on 1 slice whole-grain bread
D: Leftover Lighter Eggplant Parmesan with leftover green salad
Total Calories: 1,051

WEDNESDAY
B: Leftover Freezer Breakfast Burrito
L: Turkey Club and a peach
D: Chicken and Zucchini Stir-Fry with ¾ cup brown rice
Total Calories: 1,076

THURSDAY
B: Peach Pie Cottage Cheese Bowl
L: Grilled Chicken Salad with Strawberries and Spinach (½ recipe)
D: Lomo Saltado (double batch)
Total Calories: 912

FRIDAY
B: Leftover Peach Pie Cottage Cheese Bowl
L: Leftover Grilled Chicken Salad with Strawberries and Spinach
D: Mexican Shrimp Diablo with Instant Pot Cilantro Lime Rice
Total Calories: 1,078

SATURDAY
B: Caramelized Onion, Red Pepper & Zucchini Frittata and 1 cup pineapple
L: Spicy Tuna Poke Bowls (double batch)
D: Dinner out
Total Calories: 665

SUNDAY
B: Peanut Butter Protein Oatmeal Cookies
L: Zesty Lime Shrimp & Avocado Salad with 12 tortilla chips
D: Slow-Cooker Banh Mi Rice Bowls
Total Calories: 993

Notes: Prep the breakfast burritos and eggplant, and boil eggs on Sunday night if you’d like to save time. The green salad includes 12 cups mixed greens, 4 scallions and 1 cup each of tomatoes, cucumbers, carrots and chickpeas with ½ cup light vinaigrette—set aside half the salad (dressing on the side) for Tuesday’s dinner. These calorie totals are a guide; many women will aim for about 1,500 calories per day depending on goals and activity level. There’s room in the plan to add snacks, beverages, or dessert.