Free 7-Day Summer Meal Plan: July 24–30

A free, flexible 7-day weight-loss meal plan that includes breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include macros and Weight Watchers points to help you stay on track.

Free 7 Day Healthy Meal Plan (July 24-30)

Nothing says summer like a ripe, juicy peach. Peak season for peaches is July and August, so pick some up and try favorites like Grilled Peaches, Grilled Peach and Watermelon Burrata Salad, or Peach Pie Cottage Cheese Bowls. Peaches are also excellent in smoothies or stirred into a protein-rich chia cereal.

With grocery prices on the rise, many of us are adapting our habits and getting more creative in the kitchen. One of the best strategies for saving money and maintaining healthy eating is to plan your meals in advance. If you’d like more budget-friendly options, you can find additional 5-day meal plans through Relish+ (a free trial is available).

Buy the Skinnytaste meal planner here:

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• IndieBound

About The Meal Plan

These free, flexible 7-day meal plans are intended as a practical guide with room for personalization. You can add more food, coffee, beverages, fruit, snacks, dessert, or wine, and swap any recipe for one you prefer. Search the recipe index by course to find alternatives. Depending on your goals, aim for at least 1500 calories per day as a general reference; individual needs vary based on age, activity, and body composition.

The plan includes an organized grocery list to make shopping faster and reduce food waste. Meal planning helps you save time, cut costs, and ensure you have the ingredients you need for the week.

Join the Skinnytaste Facebook Community to see photos and ideas from others cooking these recipes. If you want to receive meal plans by email, subscribe to the mailing list so you never miss an update.

Meal Plan:

Breakfast and lunch from Monday through Friday are planned for one serving; dinners and all meals on Saturday and Sunday are sized for a family of four. Many recipes yield leftovers that work for a second dinner or next-day lunch. The grocery list below covers everything needed for the full plan.

MONDAY (7/24)
B: English Muffin Breakfast Sandwich
L: Hearts of Palm Peanut Noodle Stir Fry
D: Lighter Eggplant Parmesan with 1 cup whole wheat spaghetti
Total Calories: 1,086*

TUESDAY (7/25)
B: English Muffin Breakfast Sandwich
L: LEFTOVER Lighter Eggplant Parmesan with Raw Spiralized Zucchini Noodles with Tomatoes and Pesto (½ recipe)
D: Mexican Adobo Rubbed Grilled Pork Tenderloin with Fiesta Bean Salad
Total Calories: 1,163*

WEDNESDAY (7/26)
B: Air Fryer Breakfast Banana Split
L: LEFTOVER Lighter Eggplant Parmesan with Raw Spiralized Zucchini Noodles with Tomatoes and Pesto
D: The Best Grilled Chicken Breast with Baked Ratatouille with Cheese
Total Calories: 1,214*

THURSDAY (7/27)
B: Greek Yogurt with Berries, Nuts and Honey
L: Carne Asada Steak Salad
D: Ground Turkey Skillet with Zucchini, Corn, Black Beans and Tomato with ¾ cup brown rice
Total Calories: 1,070*

FRIDAY (7/28)
B: Greek Yogurt with Berries, Nuts and Honey
L: Carne Asada Steak Salad
D: Pineapple Shrimp Fried Rice
Total Calories: 1,071*

SATURDAY (7/29)
B: Zucchini Bread with ½ cup cottage cheese and ¼ cup blueberries
L: Breakfast BLT Salad (double recipe)
D: Dinner out
Total Calories: 537*

SUNDAY (7/30)
B: LEFTOVER Zucchini Bread with ½ cup nonfat plain Greek yogurt, 1 tsp honey and ¼ cup blueberries
L: Spicy Salmon Sushi Pizza (double recipe)
D: BBQ Chicken with Grilled Corn on the Cob and Coleslaw
Total Calories: 1,066*

*This guide suggests women aim for around 1500 calories per day; individual needs vary. Use a calorie calculator to estimate your personal requirements. The plan leaves room for additions such as beverages, fruit, snacks, dessert or wine.
**Make an extra 3 cups of cooked brown rice for the week.

*Shopping list and printable plan are available in a Google doc for easy reference.