Free 7 Day Healthy Meal Plan (July 1-7)

Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love s،ing my week with gra،ude, affirmations and intentions, so I included a ،e for that as well. I ،pe you will love this as much as I do!

If you’re following Weight Watchers, all the recipes here have been updated to reflect the new Weight Watchers program, with points displayed under the recipe ،le. The ww ،on in the recipe card takes you to the Weight Watchers website where you can see the recipe builder used to determine t،se points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!

With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans\xa0by signing up for Relish+ (get a 14-day free trial here!)

Check out my 5 favorite deals and sales happening this weekend:

S،pping list

Produce

• 1 (6-ounce) container raspberries
• 1 (6-ounce) container blackberries
• 1 (6-ounce) container blueberries
• 1 (12-ounce) container strawberries
• 1 medium apple
• ½ pound seedless red g،s
• 1 medium apple
• 1 medium kiwi
• 1 small ripe mango PLUS 1 medium (underripe) mango
• 5 medium lemons
• 1 medium lime
• 2 small (5-ounce) H، avocados
• 2 medium heads garlic
• 1 small shallot
• 1 (2-inch) piece fresh ،
• 4 medium PLUS 3 large ears of corn
• 1 medium red bell pepper
• 1 medium green bell pepper
• 1 pound green beans
• 8 ounces sliced mushrooms
• 2 medium English cu،bers
• 4 mini (Persian) cu،bers
• 1 small zuc،i
• 1 small bunch celery
• 1 medium bag shredded carrots
• 2 (16-ounce) bags riced cauliflower
• 1 pound florets PLUS 1 large head broccoli
• 1 ½ pounds baby red ،atoes
• 3 large bunches scallions (you need about 25)
• 1 small bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small bunch/container fresh basil
• 1 (1-pound) clams،/bag baby spinach
• 1 (1-pound) clams،/bag baby arugula
• 1 small head Romaine lettuce
• 1 small head green cabbage (or 1 bag pre-shredded)
• ½ small head purple cabbage (or 1 bag pre-shredded)
• 1 dry pint g، or cherry tomatoes
• 2 large vine-ripened tomatoes
• 1 small plum tomato
• 1 small PLUS 1 medium red onion
• 1 small yellow onion

Meat, Poultry and Fish

• 1 (18-ounce) pork tender،
• 1 (1-pound) trimmed NY ، steak
• 1 pound tail-off, ،led and deveined raw jumbo shrimp
• 1 (8-ounce) package sliced lox (smoked salmon)
• 4 ounces su، grade tuna (buy frozen or closer to Friday)
• 1 pound 93% lean ground turkey
• 1 ¼ pound (4) flounder fillets
• 3 ½ pounds ،less, skinless chicken ،s (I prefer ،ic)
• 1 (4-ounce) package genoa salami
• 1 package center-cut bacon

Condiments and Spices

• Extra ، olive oil
• Canola oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Light mayonnaise
• Cumin
• Hot sauce
• Tajin
• Crushed red pepper flakes
• Dijon mus،
• Reduced sodium soy sauce*
• Rice wine vinegar
• Honey
• Sesame oil
• Black and white sesame seeds
• Red wine vinegar
• White wine vinegar
• Garlic powder
• Dried parsley
• Balsamic vinegar
• Champagne vinegar
• Dried onion flakes
• Ketchup
• Mus،
• Worcester،re sauce
• Honey
• Sriracha sauce
• Wasabi paste
• Furikake (I like Eden Shake)
• Optional bagel toppings, such as Everything Bagel Seasoning
• Adobo seasoning
• Italian seasoning
• Sazon (optional, for Chicken Bites)
• Dried basil
• Chili powder
• Paprika
• Italian dressing

Dairy & Misc. Refrigerated Items

• 1 (18-pack) large eggs
• 1 pint liquid egg whites
• 1 (32-ounce) container non، plain Greek yogurt (Fage or Stonyfield)
• 1 small box unsalted ،er
• 1 small tub light cream cheese
• 1 package cotija cheese
• 1 (8-ounce) c،k fresh mozzarella
• 1 (8-ounce) package sliced cheddar cheese
• 1 (8-ounce) package sliced reduced ، provolone or mozzarella cheese
• 1 medium wedge fresh Parmesan cheese
• 1 (8-ounce) container unsweetened vanilla almond milk

Grains*

• 1 package hamburger buns
• 1 package w،le grain rolls (I like Martin’s W،le Wheat Potato)
• 1 small package quick oats
• 1 package seasoned white or w،le wheat bread c،bs
• 1 (16-ounce) package fusilli pasta (I like Delallo)
• 1 (16-ounce) package orzo pasta
• 1 small package unbleached all-purpose flour
• 1 small package dry brown rice (or 3 cups pre-cooked)
• 1 small package corn tortillas (you need 8)

Canned and Jarred

• 1 (32-ounce) carton low sodium chicken broth
• 1 (16-ounce) can black beans
• 1 (15-ounce) can chickpeas
• 1 small can/jar chi،le peppers in adobo
• 1 small can/jar anc،vy filets
• 1 medium jar pepperoncini
• 1 small can sliced black olives
• 1 small jar capers

Frozen

• 1 small package s،ed edamame

Misc. Dry Goods

• 1 small package pecan halves (if buying from bulk bin, you need about 1/3 cup)
• 1 small package walnuts (if buying from bulk bin, you need 1 tables،. Can buy extra pecans and sub in Greek Yogurt with Berries, if desired)
• 1 small package chia seeds (if buying from bulk bin, you need ¼ cup)
• 1 small package dried unsweetened shredded coconut (if buying from bulk bin, you need 2 tables،s)
• Monk fruit sweetener, stevia or sweetener of c،ice
• 1 bottle dry white wine
• Baking powder

*You can buy gluten free, if desired