A free, flexible 7-day weight-loss meal plan that includes breakfast, lunch and dinner ideas plus a complete shopping list. All recipes list macros and include a link to the WW Recipe Builder so you can check your personal points.
7-Day Healthy Meal Plan
As summer winds down for many, this plan is a straightforward way to make weekday meals easier and healthier, whether you’re packing lunches for school or simply want to simplify dinner. The plan includes simple breakfast options, fresh lunches and family-style dinners, with suggestions for snacks and easy swaps. Use the plan as a guide — there’s plenty of flexibility to add coffee, snacks, fresh fruit or a small dessert if you need extra calories.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a spiral-bound, 52-week planner designed to help you plan meals and grocery trips. It includes weekly tear-out planning grids, a 12-week meal plan, 30 recipes (including 15 new ones) and grocery lists you can tear off. Spaces for gratitude, affirmations and weekly intentions make it a helpful tool for starting your week with focus and purpose.
The planner is available from major booksellers and retailers.
A note about WW Personal Points
Points vary across the latest WW plans, so specific points are no longer listed here. Instead, recipe pages include links to the WW Recipe Builder — look for the orange button on each recipe card that indicates WW PersonalPoints. That button will take you to the WW site where you can view and add the recipe to your day (US accounts only; you must be logged in to see PersonalPoints). Cookbook recipes in the recipe index are updated as well.
About the Meal Plan
These free 7-day flexible meal plans are intended as a helpful framework with plenty of wiggle room. Breakfasts and lunches Monday–Friday are designed to serve one person; dinners and weekend meals are sized for a family of four. Many recipes yield leftovers that make great lunches the next day. Depending on your goals, most individuals should aim for at least 1,500 calories per day, but your needs will vary by age, activity level and other factors.
Meal planning reduces grocery waste, saves time and helps control food costs. The included grocery list is organized to make shopping efficient and to ensure you have what you need on hand, which helps keep you on track.
If you enjoy community support, there is an active Skinnytaste Facebook community where readers share photos and tips. Subscribing to the email list is another way to receive future meal plans and updates.
Meal Plan
Breakfast and lunch Monday–Friday are single-serve; dinners and Saturday–Sunday meals serve four. The grocery list below covers everything you need for the week. Some recipes make enough for leftovers; plan accordingly.
MONDAY (8/15)
B: Instant Pot Baked Oatmeal Bars with ½ cup plain Greek yogurt
L: Burst Tomato Cottage Cheese Caprese Bowl with 1 ounce sourdough bread
D: Stuffed Eggplant Parmesan with a green salad*
Total Calories: 1,005**
TUESDAY (8/16)
B: Leftover Instant Pot Baked Oatmeal Bars with ½ cup plain Greek yogurt
L: Burst Tomato Cottage Cheese Caprese Bowl with 1 ounce sourdough bread
D: Instant Pot Pork Carnitas with 2 corn tortillas, pico de gallo and 1 ounce avocado
Total Calories: 1,011**
WEDNESDAY (8/17)
B: Leftover Instant Pot Baked Oatmeal Bars with ½ cup plain Greek yogurt
L: Chickpea Egg Salad
D: Leftover Instant Pot Pork Carnitas over cilantro-lime rice and skillet Mexican zucchini
Total Calories: 1,163**
THURSDAY (8/18)
B: Peach Banana Green Smoothie with hemp seeds and one scoop protein powder (½ recipe)
L: Leftover Chickpea Egg Salad
D: Spaghetti with sautéed chicken and grape tomatoes
Total Calories: 985**
FRIDAY (8/19)
B: Peach Banana Green Smoothie with hemp seeds and one scoop protein powder (½ recipe)
L: Leftover Chickpea Egg Salad
D: Grilled Salmon with Avocado Bruschetta and broccoli and orzo
Total Calories: 1,155**
SATURDAY (8/20)
B: High-Protein Oat Waffles (double recipe) with 1 tablespoon peanut butter and ½ banana
L: Grilled Shrimp and Vegetable Bowls
D: Dinner out
Total Calories: 516**
SUNDAY (8/21)
B: Leftover High-Protein Oat Waffles with 1 tablespoon peanut butter and ½ banana
L: BLT Salad with Avocado
D: Caesar-Marinated Chicken Kabobs with zucchini and grilled romaine, served with couscous salad
Total Calories: 968**
*Green salad: 12 cups mixed greens, 4 scallions and 1 cup each of tomatoes, cucumbers, carrots and chickpeas, dressed with ½ cup light vinaigrette. Set aside half the salad (dressing on the side) for dinner on Tuesday.
**Calorie totals are a guide; many women aim for around 1,500 calories per day depending on goals. The plan leaves room to add beverages, snacks, fruit or a small treat.
Tip: Prep and grill shrimp and vegetables ahead for Saturday’s lunch if you prefer.
*A Google document with the plan and printable shopping list is available for those who prefer a downloadable version.
Shopping List
Produce
- 5 medium plus 1 large ripe bananas
- 2 large peaches
- 5 medium limes
- 3 medium lemons
- 1 small (5-ounce) plus 2 large (7-ounce) Hass avocados
- 2 pounds (about 2 medium) eggplant
- 1 small bunch radishes
- 4 small ears of corn
- 1 large red bell pepper
- 2 pounds (about 4 medium) zucchini
- 1 small cucumber
- 4 large heads garlic
- 1 medium jalapeño
- ½ pound broccoli florets
- 1 medium carrot
- 1 small bunch scallions
- 1 medium bunch fresh basil
- 1 small bunch fresh mint
- 1 small bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 1 (5-ounce) container mixed greens
- 1 (5-ounce) container baby spinach
- 2 large heads romaine lettuce
- 6 medium plus 1 large vine-ripened tomatoes
- 4 medium Roma tomatoes
- 1 dry pint plus 1 pound grape or cherry tomatoes
- 1 small red onion, 1 small white onion, 1 small yellow onion
Meat, Poultry & Fish
- 3 sweet Italian sausage links (about ½ lb)
- 1 package center-cut bacon
- 2¼ pounds boneless, skinless chicken breasts
- 2½ pounds boneless pork shoulder roast
- 1½ pounds (about 4) wild salmon fillets
- 12 ounces large peeled and deveined shrimp
Grains
- Old-fashioned oats
- Oat flour (or process oats into flour)
- Corn tortillas
- 1 small sourdough roll (about 2 ounces)
- Dry long-grain white or Basmati rice
- Spaghetti
- Orzo pasta
- Whole wheat couscous
Condiments & Spices
- Extra virgin olive oil and canola oil
- Cooking spray or oil mister
- Kosher salt and fresh ground pepper
- Pure maple syrup, ground cinnamon, balsamic glaze
- Light vinaigrette (or ingredients to make your own)
- Cumin, sazón, dried oregano, bay leaves, adobo seasoning
- Garlic powder, onion powder, smoked paprika, cayenne
- Apple cider vinegar, balsamic vinegar, vanilla extract
- NuNaturals liquid stevia or preferred sweetener
- Light mayonnaise and Dijon mustard
Dairy & Refrigerated
- 1 dozen large eggs
- 16 oz tub whole-milk small-curd cottage cheese
- 16 oz tub low-fat (2%) cottage cheese
- 32 oz tub nonfat plain Greek yogurt
- 1 quart unsweetened almond or other nondairy milk
- 8 oz shredded part-skim mozzarella
- Small wedges Pecorino Romano and Parmigiano Reggiano
- Small package queso blanco, queso fresco, cotija or feta
Canned & Jarred
- Peanut butter (small jar)
- Anchovy fillets (small jar)
- Chipotle peppers in adobo (small jar)
- 3 (15-ounce) cans chickpeas
- 1 (15-ounce) can crushed tomatoes
- 32-ounce carton reduced-sodium chicken broth
- Small jar pickled jalapeños
Dry Goods & Baking
- Baking powder, brown sugar, granulated sugar (optional)
- Chopped pecans, sliced almonds, raisins
- Chia seeds, raw shelled hemp seeds, unsweetened shredded coconut
- Protein powder (optional)
Non-Food Items
- Wooden or metal skewers
You can choose gluten-free alternatives where desired.