7 Day Healthy Meal Plan (Aug 1-7)

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and links to WW recipe builder to get your personal points.

7 Day Healthy Meal Plan

As we head into the final stretch of summer, many of us have gardens that are overflowing! Don’t let your veggies go to waste! Freeze what you can, share with a neighbor, or even donate to a local food bank if you have one in your area. Keep recipes like my Late Summer Vegetable Enchilada Pie, Summer Vegetables with Sausage and Potatoes Skillet or my Crustless Summer Zucchini Pie on hand to use up all those veggies or to make a dish to share! And if you want a recipe for zucchini bread, I added that to this week’s meal plan! Don’t forget to check out the rest of my zucchini recipes.
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Pineapple Chia with Cottage Cheese

Pineapple Chia with Cottage Cheese, made with four ingredients, is an easy high-protein vegetarian breakfast or snack idea.

Pineapple Chia with Cottage Cheese

I usually make chia seed pudding with some type of milk, but one day, I decided to see how the seeds would taste soaked overnight in pineapple juice. Loved it! To make this substantial I topped the pudding with cottage cheese and diced pineapple for a healthy, high- protein breakfast. For more of my favorite high-protein recipes, try my High-Protein Oat Waffles, Scrambled Eggs with Cottage Cheese, and Berry Cottage Cheese Breakfast Bowls.

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Scallops with Corn and Tomatoes

Scallops pair beautifully with sweet summer corn and tomatoes, made creamy with Boursin cheese. Just 6 ingredients, not counting salt, pepper, and olive oil.

Scallops with Corn and Tomatoes

This scallops and fresh corn recipe is the perfect meal to eat in the summer! It’s a restaurant-quality dish that takes just minutes to make and is elevated with in-season produce. They say food that grows together goes together, which it’s so true. All of the produce came right from my garden or farmers market. More recipes using summer corn, try my Corn Tomato Avocado Salad, Mexican Corn Salad, and Corn Chowder.

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Giant Zucchini Parmesan

If you have a giant zucchini in your garden and don’t know what to do with it, make this Giant Zucchini Parmesan – it’s so good!

Giant Zucchini Parmesan

My brother gave me a bunch of very large zucchinis from his garden, so I will be sharing lots of recipes using oversized zucchinis. The first one up is this easy Zucchini Parmesan. I put my air fryer to the test and loved how it turned out. The crisp breaded zucchini rounds are topped with marinara sauce and gooey melted cheese. For more of my favorite parmesan recipes, try my Eggplant Parmesan, Air Fryer Chicken Parmesan, and Roasted Broccoli Parmesan.

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7 Day Healthy Meal Plan (July 25-31)

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and links to WW recipe builder to get your personal points.

7 Day Healthy Meal Plan

If you follow me on social media, you have watched me cook quite a bit of zucchini this week lol! I love this time of summer and getting fresh veggies from my garden and farmer’s markets! Check out these recipes that enhance that freshness like my Heirloom Tomato Salad,  Grilled Shrimp Panzanella Skewers or Grilled Vegetable Platter with Yogurt Mint Sauce. What is your favorite summer vegetable?
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Turkey Meatloaf with Zucchini

For the juiciest turkey meatloaf, add grated zucchini to it. This meatloaf is easy to whip up – mix all the ingredients, shape it into a loaf, and bake!

Turkey Meatloaf with Zucchini

Here’s an idea: Instead of trying to get your family to eat healthier all the time, add healthy ingredients to the foods they already love. I had a ton of zucchini from my garden I needed to use up, so I mixed some grated zucchini into my turkey meatloaf recipe. The meatloaf came out so moist and flavorful. I’ve been adding zucchini to ground meat for years – try my Petite BBQ Bacon Turkey Loaves and Greek Feta-Zucchini Turkey Burgers for more recipes. And if you need more ideas for ground turkey, you can see all my ground turkey recipes here.

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Peach Pie Cottage Cheese Bowls

Peach Pie Cottage Cheese Bowls is a delicious, high protein breakfast made with fresh, ripe summer peaches.

Peach Pie Cottage Cheese Bowls

Cottage cheese topped with fresh fruit is a quick and healthy breakfast or snack. It’s such a great combo, cottage cheese brands (like my favorite Good Culture) sell it that way.  But if you look closely, there really isn’t much fruit in them.  These Peach Pie Cottage Cheese Bowls, on the other hand, are loaded with fresh ripe summer peaches that are lightly caramelized with a little brown sugar and hint of cinnamon.  With only about 2 grams of added sugar (the rest is from the fruit) and a whopping 31 grams of protein, these bowls keep you satisfied and are sure to make it into your weekly rotation. More cottage cheese recipes I love, Savory Cottage Cheese Bowls, Burst Tomato Cottage Cheese Caprese, and Scrambled Eggs with Cottage Cheese.

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7 Day Healthy Meal Plan (July 18-24)

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and links to WW recipe builder to get your personal points.

7 Day Healthy Meal Plan

Gardens overflowing with zucchini yet? Make sure you try some of my favorite squash recipes like my Perfectly Grilled Zucchini, Zucchini Rollatini, Zucchini and Feta Fritters or Zucchini Pizza Bites for something quick, easy and kid friendly!
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Gandules Guisados (Stewed Pigeon Peas)

Quick and easy recipe for gandules using canned pigeon peas simmered in a tomato-based sauce. An inexpensive, flavorful Latin side dish!

Gandules Guisados (Stewed Pigeon Peas)

I made this recipe on Instagram and everyone asked me for the recipe, so here it is! We love rice and beans in my house. I make them so many ways, especially since I’m Colombian, my husband’s Puerto Rican, I have family in DR. My family is a melting pot, and our different ethnic cuisines inspire a lot of my recipes, which are often a fusion of all these cultures. Gandules, known as stewed pigeon peas in English, are delicious over rice with these grilled chicken thighs, aka Pollo Sabroso. I always have canned gandules in my pantry, if you do too you can also try my Arroz Con Gandules or Slow Cooker Pork and Gandules Stew.

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Puerto Rican Sofrito

Puerto Rican Sofrito is the base for so many dishes, like stews, roast pork, bistec, and beans, made with fresh cilantro, garlic, onions, bell peppers, and other ingredients.

Puerto Rican Sofrito

This easy Puerto Rican Sofrito recipe is one of my favorites. I freeze the sauce in ice cube trays and keep it stocked in my freezer so I always have it when I need to whip up a quick meal. Dishes, like beans, stews, and arroz con gandules, all benefit from one or two of these instant flavor boosters, which I melt and sauté into whatever I’m cooking. I recently shared a recipe on instagram for my quick gandules (coming soon!) which so many people asked me to share, but I couldn’t without this recipe that I use as my base.

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Broiled or Grilled Pollo Sabroso

My family’s favorite chicken recipe is this Broiled or Grilled Pollo Sabroso seasoned with Latin flavors to create the best tasting grilled chicken thighs.

Pollo Sabroso

Pollo Sabroso means delicious chicken in Spanish so I thought the name would be perfectly fitting for this flavorful chicken that everyone loves in my house. I especially love it topped with a little Peruvian Green Sauce! If you don’t like bone-in meat, you can make this with chicken breast, or try my Cilantro Lime Grilled Chicken Breast, or Peruvian-Inspired Grilled Chicken Skewers. Or look at all my chicken recipes here.

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7 Day Healthy Meal Plan (July 11-17)

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and links to WW recipe builder to get your personal points.

7 Day Healthy Meal Plan

As the crazy days of summer kick in, eating healthy on the go can be a challenge! Try some of my healthy snacks like Zucchini Pizza Bites,  Air Fryer Chick Peas, or Chia Seed Pudding for a healthier alternative to chips.
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Summer Cavatelli Pasta with Corn, Tomatoes and Zucchini

This summer pasta dish is fresh and delicious, made with sweet summer corn, cherry tomatoes, zucchini, basil and cavatelli pasta.

Summer Cavatelli with Corn, Tomatoes and Zucchini

This pasta dish just screams summer! Fresh cavatelli pasta is combined with cherry tomatoes, zucchini, corn, and marinara and topped with basil and Pecorino Romano. This meal comes together in less than 20 minutes – perfect to whip up on busy weeknights. Try this Grilled Vegetable Orzo Pasta Salad and Warm Pasta Salad with Corn and Zucchini for more of my favorite summer pastas.

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Bacon-Wrapped Air Fryer Chicken Breast

Want the juiciest chicken breasts? Make this easy Bacon-Wrapped Air Fryer Chicken Breast recipe! Just 2 ingredients not counting salt and pepper!

Bacon-Wrapped Air Fryer Chicken Breast

Chicken breasts can be a bit dry and unexciting. But if you want to kick them up a notch – just wrap them in bacon and air fryer them! Wrapping bacon around this lean cut of chicken results in extra flavor and juiciness. It couldn’t be any easier and is perfect served over salad. If you don’t like bacon, try this juicy, air fryer chicken breast recipe. If you want to try more bacon-wrapped recipes, check out my Air-Fryer Bacon-Wrapped Chicken Bites and Air Fryer Bacon-Wrapped Pork Tenderloin. And if you just got an air fryer, see all my air fryer recipes here.

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7 Day Healthy Meal Plan (July 4-10)

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and links to WW recipe builder to get your personal points.

7 Day Healthy Meal Plan

I hope everyone had a safe and happy 4th of July! Now that summer is truly here check out these “cool” recipes to help you beat the heat! Have the kids help make Blueberry Frozen Yogurt, Raspberry Yogurt Ice Pops, or for the grown ups try my Citrus Basil Mojito Pops! (with or without the rum!) Enjoy!
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