Free 7-Day Balanced Meal Plan for June 22-28

A free, flexible 7-day weight-loss meal plan featuring breakfast, lunch, and dinner ideas plus a complete shopping list. Each recipe includes macros and Weight Watchers points. This plan is designed to be adaptable: you can add beverages, snacks, fruit, dessert, or wine, swap recipes to suit your preferences, and scale servings as needed.

Free 7 Day Healthy Meal Plan (June 22-28)

Summer is here, bringing fresh produce, warm evenings, and an urge to keep meals light, fresh, and full of flavor. This weekly plan emphasizes simple dinners and hearty salads built around seasonal fruits and vegetables. Expect satisfying meals like Salmon Caesar Salad or BBQ Chicken Salad that are bright, easy to prepare, and perfect for summer nights.

If you’re new to these plans, they’re meant as practical guides with plenty of flexibility. The weekday breakfasts and lunches are sized for one person; dinners and weekend meals are sized to serve a family of four. Many dishes make leftovers, which helps streamline lunches or dinners on subsequent days. Aim for at least 1500 calories per day as a general target—your specific needs will depend on age, weight, activity level, and goals.

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Meal Plan

This plan provides structure while allowing substitutions. Breakfasts and lunches Monday–Friday are single servings; dinners and weekend meals are scaled for four people. Leftovers may be reused for lunches or another dinner. A complete, organized grocery list below covers everything needed to prepare all meals on the plan.

MONDAY (6/22)
B: Chorizo Egg Bites with 1 cup strawberries
L: Grilled Chicken Salad with Strawberries, Avocado and Citrus Dressing
D: Vegan Quinoa Bowl (double recipe)

Total Calories: 1,277*

TUESDAY (6/23)
B: Chorizo Egg Bites with 1 cup strawberries
L: Grilled Chicken Salad with Strawberries, Avocado and Citrus Dressing
D: Tzatziki Fish Tacos with Mediterranean Bean Salad

Total Calories: 1,250*

WEDNESDAY (6/24)
B: Chorizo Egg Bites with 1 cup cantaloupe
L: 3 ounces tuna with leftover Mediterranean Bean Salad and 6 Triscuits
D: Giant Chicken Milanese with Broccoli and Orzo

Total Calories: 1,196*

THURSDAY (6/25)
B: Chorizo Egg Bites with 1 cup cantaloupe
L: 3 ounces tuna with leftover Mediterranean Bean Salad and 6 Triscuits
D: Beef and Cabbage Stir Fry with ¾ cup brown rice**

Total Calories: 1,100*

FRIDAY (6/26)
B: Protein PB & J Smoothie Bowl drizzled with 1 tablespoon melted peanut butter
L: Chicken Club Lettuce Wrap Sandwich with an apple
D: Bang Bang Shrimp Skewers with Fried Brown Rice and Perfectly Grilled Zucchini

Total Calories: 1,165*

SATURDAY (6/27)
B: Protein PB & J Smoothie Bowl (quadruple recipe) drizzled with 1 tablespoon melted peanut butter
L: 1 ¼ cup White Bean Salad
D: Dinner out

Total Calories: 809*

SUNDAY (6/28)
B: Pancake Muffins with 1/2 cup mixed berries and 2 teaspoons maple syrup
L: Chicken Club Lettuce Wrap Sandwich (quadruple recipe) with 1 cup watermelon
D: Peruvian Grilled Chicken Skewers with ½ cup white rice and Grilled Corn Salad with Feta

Total Calories: 1,188*

*This plan is a guide; many women aim for around 1500 calories per day, but needs vary. There’s room to add drinks, snacks, fruit, or dessert. **Make an extra 3 cups of brown rice for Friday’s dinner if you plan to use leftovers.

A Google Doc version of the shopping list is available to print or edit for your personal use.

Shopping list

Produce

• 1 (1-pound) container fresh strawberries
• 2 (6-ounce) containers fresh raspberries and/or blackberries
• 1 (6-ounce) container fresh blueberries
• 1 small cantaloupe
• 1 mini watermelon
• 1 medium apple
• 1 medium navel orange
• 11 medium lemons
• 1 small (5-ounce) Hass avocado
• 1 large head garlic
• 4 small shallots
• 1 (2-inch) piece fresh ginger
• 2 medium jalapenos
• 2 medium zucchini
• 2 medium English cucumbers
• 1 small cucumber
• 1 ½ pounds broccoli florets
• 1 (8 ounce) package shiitake mushrooms
• 1 small bag shredded carrots
• 1 ¼ pound sweet potatoes
• 6 large ears of corn
• 1 medium bunch scallions
• 1 small bunch/container fresh basil
• 1 small bunch/container fresh mint
• 1 small bunch/container fresh dill
• 1 small bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 (1-pound) clamshell/bag baby arugula
• 1 large head iceberg lettuce
• 1 medium head butter lettuce
• 1 small head napa cabbage
• 1 small head white cabbage
• 1 (1-pound) container Campari tomatoes
• 1 (1-pound) container grape or cherry tomatoes
• 3 medium vine-ripened tomatoes
• 2 medium red onions
• 1 medium yellow onion

Meat, Poultry and Fish

• 1 pound sliced deli organic chicken or turkey breast
• 1 package center-cut bacon
• 2 pounds boneless, skinless chicken thighs
• 1 (8-ounce) boneless, skinless chicken breast
• 1 pound ground chicken
• ¾ pound boneless, skinless white fish fillets (cod, halibut or branzino)
• 1 pound lean ground beef
• 13 ounces large peeled and deveined shrimp

Condiments and Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Olive oil spray or oil mister
• Baking spray (such as Bakers Joy or Pam)
• Kosher salt
• Pepper (freshly ground recommended)
• Vanilla extract
• Pure maple syrup
• Regular or light mayonnaise
• Garlic powder
• Onion powder
• Smoked paprika
• Red wine vinegar
• Oregano
• Reduced sodium soy sauce
• Oyster sauce
• Hoisin sauce
• Mushroom or dark soy sauce
• Toasted sesame seed oil
• Thai sweet chili sauce
• Sriracha sauce
• Sesame seeds (optional)
• Parsley
• Basil
• Sazon or ingredients to make your own
• White vinegar
• Cumin

Dairy & Misc. Refrigerated Items

• 1 package soy chorizo (Trader Joe’s or preferred brand)
• 2 dozen large eggs
• 1 (16-ounce) container low-fat cottage cheese
• 1 (5.3-ounce) container nonfat plain Greek yogurt
• 1 quart nonfat milk, unsweetened almond milk or milk of choice
• 1 (8-ounce) bag shredded Mexican cheese blend
• 1 small package feta cheese
• 1 small wedge fresh Parmesan cheese

Grains

• 1 small package dry brown rice
• 1 small package dry white rice
• 1 small package dry quinoa (or 2 ½ cups pre-cooked)
• 1 small package unbleached all-purpose flour
• 1 package seasoned panko breadcrumbs (or plain to season at home)
• 1 package plain panko breadcrumbs
• 1 package street taco-size flour tortillas
• 1 package dry orzo pasta
• 1 small box Triscuits or your favorite whole grain crackers

Canned and Jarred

• 1 small jar pickled jalapenos
• 1 small jar pitted Manzanilla olives
• 1 (6-ounce) can albacore tuna in water
• 1 (29-ounce) can cannellini beans
• 1 (15-ounce) can garbanzo beans
• 1 (15-ounce) can black beans
• 1 small jar peanut butter
• 1 (14-ounce) can beef broth (or substitute water for some recipes)

Frozen

• 1 small package cauliflower rice
• 1 small package peas and carrots
• 1 small package shelled edamame
• 1 large package frozen blueberries
• 1 large package frozen strawberries

Misc. Dry Goods

• 1 package vanilla protein powder
• 1 small package nutritional yeast
• Monk fruit sweetener or granulated sugar
• Baking powder
• Cornstarch
• 1 small package raw slivered almonds (or two tablespoons from bulk)
• 1 light beer such as Corona Light (optional)

Non-Food Items

• Parchment paper

You can choose gluten-free versions of grains and other items as desired. The shopping list is organized to make shopping efficient and to minimize waste—buy what you need for the week and adjust quantities based on the number of people you’re feeding.

If you’d like community support, there’s an active group where people share photos, tips, and adaptations of these recipes. Subscribing to an email list or joining a community can help you stay inspired and consistent with healthy habits.