Your July Healthy Meal Plan
Updated: Nov. 28, 2023
Stay on track this summer with our July healthy meal plan. We have good-for-you dinner ideas for the entire month that feature lean meats, fresh produce and whole grains.
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Day 1: Spicy Lemon Chicken Kabobs
When I see Meyer lemons in the store, it must be spring. I like using them for these easy chicken kabobs, but regular grilled lemons still add the signature smoky tang. —Terri Crandall, Gardnerville, Nevada
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Day 2: Spiced Salmon
This delicious, moist fish is very quick and easy to prepare. It gets a little sweetness from brown sugar, but overall the seasonings are mild and give this dish broad appeal. It's a wonderful way to enjoy healthy salmon.—Donna Reynolds, Innisfail, Alberta
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Day 3: Grilled Garden Veggie Pizza
Pile on the veggies—the crisp, grilled crust can take it! This colorful, healthy pizza looks as fresh as it tastes. —Diane Halferty, Corpus Christi, Texas
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Day 4: Lime-Chipotle Carnitas Tostadas
Here's a terrific recipe for your next weeknight dinner. Set out various toppings and garnishes so your family members can customize their own tostadas with the lime-kissed shredded pork. —Jan Valdez, Chicago, Illinois
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Day 5: Sesame Beef & Asparagus Salad
Cooking is one of my favorite hobbies—especially when it comes to experimenting with fresh ingredients like these. This meaty salad is wonderful at the start of asparagus season. —Tamara Steeb, Issaquah, Washington
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Day 6: Santa Maria Roast Beef
A simple dry rub is enough to turn roast beef into a real crowd-pleaser. The slightly spicy meat is scrumptious piled on top of fresh crusty bread. —Allison Ector, Ardmore, Pennsylvania
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Day 7: Grilled Tilapia Piccata
We aren’t big fish eaters, but a friend made this for us, and we couldn’t believe how wonderful it was! Now we eat it regularly. I love making it for guests because it’s simple, looks lovely and tastes restaurant-worthy. —Beth Cooper, Columbus, Ohio
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Day 8: Fabulous Fajitas
I've enjoyed cooking since I was a girl growing up in the Southwest. When friends call to ask me for new recipes to try, I suggest these flavorful fajitas. It's wonderful to put the beef in the slow cooker before church and come home to a hot delicious main dish. —Janie Reitz, Rochester, Minnesota
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Day 9: Oven-Fried Chicken Drumsticks
This fabulous recipe uses Greek yogurt to create an amazing marinade that makes the chicken incredibly moist. No one will guess that it's been lightened up and not even fried! — Kim Wallace, Dennison, Ohio
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Day 10: Tropical Chicken Cauliflower Rice Bowls
This tropical favorite is a delicious and healthy dinner with tons of flavor! You can substitute regular rice for the cauliflower rice if desired. —Bethany DiCarlo, Harleysville, Pennsylvania
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Day 11: Spicy Shrimp & Watermelon Kabobs
My three sons can polish off a watermelon in one sitting. Before they dig in, I set aside a few slices to make these zesty shrimp kabobs. —Jennifer Fisher, Austin, Texas
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Day 12: Pork Tenderloin with Three-Berry Salsa
My husband came home from a work meeting that had served pork with a spicy blueberry salsa. He was amazed at how tasty it was, so I came up with my own rendition without seeing or tasting what he had. It took several tries, but this is the delicious result. —Angie Phillips, Tarzana, California
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Day 13: Tuna Teriyaki Kabobs
I love to barbecue but don't always want a heavy dinner. These are perfect in the spring, and you'll have room for dessert! —Holly Battiste, Barrington, New Jersey
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Day 14: Pork Chops with Honey-Garlic Sauce
The sauce on these honey garlic pork chops is so good, I sometimes double it so there's extra for dipping whatever veggie we have on the side. —Michelle Smith, Eldersburg, Maryland
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Day 15: Classic Cobb Salad
Making this salad is a lot like putting in a garden. I plant everything in nice, neat sections, just as I do with seedlings. —Patricia Kile, Elizabethtown, Pennsylvania
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Day 16: Apple-Marinated Chicken & Vegetables
I actually invented this chicken with vegetables dish at a campground, so you know it's easy. Using the same marinade for the meat and veggies keeps it simple so we can spend more time outside and less time making dinner. —Jayme Schertz, Clintonville, Wisconsin
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Day 17: Summer Garden Fish Tacos
I like to serve fish tacos with quinoa and black beans for a complete and satisfying meal. If you’ve got them, add colorful summer toppings like bright peppers, green onions or purple carrots. —Camille Parker, Chicago, Illinois
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Day 18: Chicken with Peach-Cucumber Salsa
To keep our kitchen cool, we grill chicken outdoors and serve it with a minty peach salsa that can easily be made ahead. —Janie Colle, Hutchinson, Kansas
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Day 19: Ginger Veggie Brown Rice Pasta
Once I discovered brown rice pasta, I never looked back. Tossed with ginger, bright veggies and rotisserie chicken, it tastes like a deconstructed egg roll! —Tiffany Ihle, Bronx, New York
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Day 20: Cool & Crunchy Chicken Salad
When the weather sizzles, get your chill on with a cool chicken salad. Mine uses grapes, pecans and celery for that signature crunch. —Sarah Smiley, Bangor, Maine
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Day 21: Mustard Turkey Cutlets
Grilled turkey cutlets are treated with a slightly sweet sauce that mustard-lovers will thoroughly enjoy. This recipe feels fancy, but it’s ideal for a weeknight. —Deborah Williams, Peoria, Arizona
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Day 22: Grilled Lemon-Garlic Salmon
A lot of people fish here on the shore of Lake Michigan, so I've developed quite a few recipes for it, including this grilled salmon recipe. I love it, and so do my friends and family. When it's out of season, I look for wild-caught fresh Alaskan salmon at the grocery store. —Diane Nemitz, Ludington, Michigan
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Day 23: Marinated Steak & Pepper Fajitas
These fajitas are the best, and a much healthier version of the typically pan-fried ones you find in restaurants. I like to serve them in flatbreads instead of tortillas. —Erin Michniacki, Manhattan, Kansas
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Day 24: Mimi's Lentil Medley
I made this one summer evening by putting together what I had on hand. My husband gave it his top rating. —Mary Ann Hazen, Rochester Hills, Michigan
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Day 25: Caribbean-Spiced Pork Tenderloin with Peach Salsa
I love this recipe because of the depth of flavors and burst of colors. It's quick and easy to make. It's best when peaches are in season, but you could try strawberries or pineapple instead. —Holly Bauer, West Bend, Wisconsin
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Day 26: Cheese Tortellini with Tomatoes and Corn
Fresh corn and basil make this dish taste like summer. I think it's a good one for bringing to picnics or gatherings, but it's great along with any side dish for a weeknight dinner! —Sally Maloney, Dallas, Georgia
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Day 27: Lemony Shrimp & Tomatoes
I created this recipe for my family because they love grilled shrimp. I love it because it's quick, delicious and good for us. —Lisa Speer, Palm Beach, Florida
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Day 28: Salmon and Spud Salad
I headed straight for the kitchen when I decided to pick up a healthier lifestyle. This salmon with veggies proves that smart choices can be simple and satisfying. —Matthew Teixeira, Milton, Ontario
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Day 29: Caribbean Curried Chicken
Having grown up in the Virgin Islands, I've eaten my fair share of authentic curried chicken. This recipe hits the mark with big, bold flavors. It's delicious served over rice. —Sharon Gibson, Hendersonville, North Carolina
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Day 30: Grilled Southwestern Steak Salad
Pasta salad loaded with steak, peppers and onions makes both my boyfriend and me happy. Plus, it’s versatile! We serve it hot, room temperature or cold. —Yvonne Starlin, Westmoreland, Tennessee
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Day 31: Orange-Glazed Pork Loin
This is one of the best pork recipes I've ever tried. My family looks forward to this roast for dinner, and guests always want the recipe. The flavorful rub, and the glaze brightened with orange juice, are also outstanding on pork chops. —Lynnette Miete, Alna, MaineOriginally Published: June 12, 2018
