Free 7-Day Meal Plan: Nutritious Recipes for June 17-23

A free, flexible 7-day weight-loss meal plan with 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 (June 17–23)

Summer is in full swing in many areas while others are seeing more rain—hope you’re staying safe and dry. If you need quick, satisfying dinner ideas, try simple recipes like Grilled Shrimp, a Cheeseburger Salad, or Food Cart–Style Chicken Salad with White Sauce. These dishes are ideal for meal prep and for those busy weeknights when you want something ready and nutritious.

If you’re new to these meal plans, I publish a free, flexible 7-day plan each week. These plans are guides with plenty of room to adjust: add snacks, fruit, coffee, dessert or a glass of wine, or swap in recipes you prefer. Depending on your goals, aim for at least 1,500 calories per day as a baseline—individual needs will vary by age, weight and activity level. The plan also includes a clear grocery list to make shopping simpler, reduce waste, save money and keep you on track.

Join the Skinnytaste Facebook Community to see photos and ideas from others making these recipes. If you want weekly updates by email, you can subscribe so you never miss a new meal plan.

Where to buy the Skinnytaste meal planner

• Amazon
• Barnes & Noble
• IndieBound

Meal Plan

Breakfast and lunch Monday–Friday are portioned for one person; dinners and weekend meals are portioned for a family of four. Some recipes yield leftovers for another night or for lunch the next day. The shopping list below includes everything needed for the week.

MONDAY (6/17)
B: Egg, Tomato and Scallion Sandwich with 1 cup strawberries
L: Buffalo Chicken Salad with Light Blue Cheese Dressing (double recipe) and 8 baby carrots
D: Spicy Gochujang Tofu Bowls (double recipe)
Total Calories: 1,171*

TUESDAY (6/18)
B: Protein PB & J Smoothie Bowl
L: Buffalo Chicken Salad with Light Blue Cheese Dressing and 8 baby carrots
D: Grilled Shrimp Tacos with Peach Salsa and Quick Cuban-Style Black Beans
Total Calories: 1,117*

WEDNESDAY (6/19)
B: Egg, Tomato and Scallion Sandwich with 1 cup strawberries
L: Buffalo Chicken Salad with Light Blue Cheese Dressing and 8 baby carrots
D: Orzo with Bacon, Leeks, Peas, Spinach and Lemon and Vegan Caesar Salad
Total Calories: 1,135*

THURSDAY (6/20)
B: Protein PB & J Smoothie Bowl
L: Buffalo Chicken Salad with Light Blue Cheese Dressing and 8 baby carrots
D: Mediterranean Meatballs with Tzatziki
Total Calories: 1,191*

FRIDAY (6/21)
B: Egg, Tomato and Scallion Sandwich with 1 cup strawberries
L: Chicken Club Lettuce Wrap Sandwich with an apple
D: Grilled Salmon with Avocado Bruschetta, Grilled Asparagus and ¾ cup orzo
Total Calories: 1,174*

SATURDAY (6/22)
B: Artichoke Pie with 1 cup mixed berries
L: Avocado Quinoa Salad (double recipe)
D: Dinner out
Total Calories: 729*

SUNDAY (6/23)
B: Leftover Artichoke Pie with Arugula Salad
L: Tuna Poke Salad (double recipe)
D: Air Fryer Boneless Chicken Thighs with Corn, Tomato & Avocado Salad
Total Calories: 1,241*

*These calorie totals are a guide. Many women aim for about 1,500 calories per day; use a calorie calculator to estimate your personal needs. There’s room to add extras like beverages, snacks or dessert. **Cook two extra strips of bacon for Friday’s lunch.

Shopping list

Produce

• 1 (1-pound) container strawberries
• 1 pint blueberries
• 1 pint raspberries
• 1 pint blackberries
• 1 medium apple (any variety)
• 1 large peach
• 7 medium plus 1 large lemon
• 5 medium limes
• 2 small heads garlic
• 1 (2-inch) piece fresh ginger
• 2 medium (5-ounce) plus 4 large (6-ounce) Hass avocados (about 2½ pounds total)
• 11 Persian (mini) cucumbers
• 1 small cucumber
• 1 large ear of corn
• 1 small bunch celery
• 1 (2-pound) bag baby carrots
• 1 small red bell pepper
• 2 small jalapeños
• 2 medium radishes
• 1 pound asparagus
• 1 medium leek
• 2 large bunches scallions
• 1 small package microgreens (optional, for Caesar salad)
• 1 large package tri-color coleslaw mix (about 6 cups)
• 4 small heads Romaine lettuce (or 3 plus iceberg as substitute)
• 1 small head iceberg lettuce
• 1 (5-ounce) bag baby spinach
• 1 (1-pound) bag baby arugula
• 1 large bunch fresh cilantro
• 1 medium bunch fresh Italian parsley
• 1 small bunch/container fresh chives
• 1 small bunch/container fresh dill
• 1 small bunch/container fresh basil
• 1 pint cherry tomatoes
• 3 medium plus 1 large vine-ripened tomatoes
• 2 medium beefsteak or heirloom tomatoes
• 1 medium plus 1 large red onion
• 1 medium plus 1 large yellow onion

Meat, Poultry & Fish

• 1 pound raw boneless, skinless chicken breasts (or 1 rotisserie chicken)
• 2¼ pounds raw boneless, skinless chicken thighs
• 1 pound 93% lean ground turkey
• 1 package center-cut bacon
• 3 ounces sliced deli chicken or turkey
• 1½ pounds raw jumbo peeled and deveined shrimp
• 1 pound raw sushi-grade tuna
• 1½ pounds (4) wild salmon fillets

Condiments & Spices

• Extra-virgin olive oil
• Canola oil
• Cooking spray
• Olive oil spray or oil mister
• Kosher salt
• Pepper grinder or fresh peppercorns
• Light or regular mayonnaise
• Frank’s RedHot sauce
• White wine vinegar
• Garlic powder
• Gochujang sauce
• Reduced-sodium soy sauce
• Unseasoned rice vinegar
• Sesame oil
• Honey
• Chili powder
• Cayenne pepper
• Bay leaves
• Cumin
• Oregano
• Red wine vinegar
• Crushed red pepper flakes (optional)
• Dijon mustard
• Balsamic vinegar
• Sriracha sauce
• Wasabi paste
• Paprika
• Cajun seasoning
• Herbs de Provence
• Furikake

Dairy & Refrigerated

• 1 dozen large eggs
• 1 small package blue cheese
• 1 medium wedge fresh Parmesan cheese
• 1 (8-ounce) bag shredded part-skim mozzarella
• 1 (8-ounce) container unsweetened almond, oat or other milk
• 1 (32-ounce) container nonfat plain Greek yogurt
• 2 (14-ounce) containers extra-firm tofu

Grains

• 1 package 100-calorie sandwich rolls or flats
• 1 small loaf whole-grain bread
• 1 small package corn tortillas (you need 8)
• 1 (1-pound) package dry orzo
• 1 small package dry quinoa (or 3 cups cooked)
• 1 small package Israeli (pearl) couscous
• 1 small package dry brown rice (or 2 cups cooked)
• 1 package plain panko breadcrumbs

Canned & Jarred

• 1 small jar peanut butter
• 1 small jar capers
• 1 (15-ounce) can black beans
• 1 (32-ounce) carton low-sodium chicken broth
• 1 (14-ounce) can reduced-sodium chicken broth
• 1 (15-ounce) can artichoke hearts in water

Frozen

• 1 medium package frozen blueberries
• 1 medium package frozen strawberries
• 1 small package frozen peas
• 1 small package shelled edamame
• 1 (9-inch) regular pie crust

Dry Goods & Pantry

• 1 small package vanilla protein powder
• 1 small package hemp seeds (or 2 tablespoons from bulk)
• 1 small package raw cashews (or ½ cup from bulk)
• 1 small package chia seeds (optional for smoothie bowls)

Non-Food

• Parchment paper

*You can buy gluten-free alternatives if desired.