7-Day July 4-10 Meal Plan for a Balanced Week

A free, flexible 7-day weight loss meal plan featuring breakfast, lunch and dinner ideas, plus a complete shopping list. All recipes include macros and links to the WW recipe builder so you can see your personal points.

7 Day Healthy Meal Plan

I hope everyone enjoyed a safe and happy 4th of July! Now that summer is in full swing, try these cooling recipes to beat the heat. Get the kids involved with Blueberry Frozen Yogurt or Raspberry Yogurt Ice Pops, and for adults try Citrus Basil Mojito Pops (alcohol optional). If you need a crowd-pleasing dip, a lighter Buffalo Chicken Dip is always a hit.

With grocery prices rising, many households are adjusting budgets and getting creative in the kitchen. One of the most effective ways to save money while eating well is to plan your meals in advance. Meal planning helps you avoid impulse buys, reduces food waste and makes it easier to stay on track with healthy goals. If you’d like more budget-conscious options, 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 52-week spiral-bound planner includes weekly meal planning grids you can tear out and post on the fridge, a 12-week meal plan, 30 recipes (15 new), and pull-out grocery lists. I designed space for gratitude, affirmations and intentions to help you start the week intentionally. It’s a practical tool for organizing meals and staying consistent.

Purchase options:

• Amazon
• Barnes and Noble
• Indie Bound

A note about WW Personal Points

I no longer list WW points directly because Weight Watchers plans have changed, but I provide links to the WW Personal Points recipe builder for every recipe. In each recipe card, look for the orange button that references WW Personal Points. Clicking it (while logged into your WW account) will show the points for that recipe and allow you to add it to your day. All cookbook recipes in the cookbook index have been updated accordingly.

About The Meal Plan

These free, flexible 7-day meal plans are intended as a practical guide — with plenty of wiggle room. Add extra snacks, fruit, coffee, beverages, desserts or wine, or swap recipes as needed. Breakfast and lunch Monday–Friday are portioned for one person; dinners and weekend meals are sized for a family of four. Some recipes yield leftovers suitable for another night or lunch the next day.

A clear, organized grocery list is included to streamline shopping, save time and reduce stress. Meal planning helps you eat at home more often and waste less food. If you’d like community support, join the Skinnytaste Facebook Community to see photos and ideas from others, and subscribe to the email list to receive future meal plans.

Meal Plan:

Breakfast and lunch Monday–Friday are single-serve; dinners and weekend meals serve four. The grocery list covers everything needed for the full week.

MONDAY (7/4)
B: Savory Cottage Cheese Bowl
L: Easy Inside-Out Turkey Cheeseburgers with Perfectly Grilled Zucchini
D: Grilled Flank Steak with Chimichurri and Macaroni Salad with Tomatoes
Total Calories: 935*

TUESDAY (7/5)
B: Skinny Green Tropical Smoothie (½ recipe)
L: Tuna Egg Salad on 1 slice whole grain bread with ½ cup sliced cucumbers
D: Grilled Chicken Tacos with Lettuce Slaw, Avocado and Cotija, served with Mexican-Inspired Grilled Corn Salad with Cotija
Total Calories: 1,129*

WEDNESDAY (7/6)
B: Savory Cottage Cheese Bowl
L: Grilled Chicken Salad with Strawberries and Spinach (½ recipe)
D: Slow Cooker French Dip Sandwich with Caramelized Onions and Summer Tomato Salad
Total Calories: 947*

THURSDAY (7/7)
B: Skinny Green Tropical Smoothie (½ recipe)
L: Leftover Grilled Chicken Salad with Strawberries and Spinach
D: Leftover Slow Cooker French Dip Sandwich with Caramelized Onions and Summer Tomato Salad
Total Calories: 954*

FRIDAY (7/8)
B: Savory Cottage Cheese Bowl
L: Tuna Egg Salad on 1 slice whole grain bread with ½ cup sliced cucumbers
D: Chili-Lime Air Fryer Salmon with Avocado Mango Salsa and Cilantro Rice
Total Calories: 1,261*

SATURDAY (7/9)
B: Stuffed Bagel Balls with 1 cup mixed berries
L: Buffalo Shrimp Lettuce Wraps
D: Dinner out
Total Calories: 499*

SUNDAY (7/10)
B: Cottage Cheese, Egg and Sausage Frittata with 2 cups arugula and 2 teaspoons light vinaigrette
L: Pepperoni Pizza Bites with 8 baby carrots
D: Campfire Dinner Meatloaf Foil Packets
Total Calories: 969*

*This plan is a guide. Women may aim for around 1500 calories per day; your needs will vary by age, activity and goals. Use a calorie calculator to estimate your personal needs. I’ve left room for extra items such as coffee, beverages, fruit, snacks, dessert and wine.

**Grill an extra chicken breast for lunch on Wednesday and Thursday.

# Double the dough recipe for lunch on Sunday.

*Google doc with printable plan available.