A free 7-day flexible weight loss meal plan that includes breakfast, lunch and dinner plus a complete shopping list. Recipes list macros and WW Points for easy tracking.
7-Day Healthy Meal Plan
August is winding down and with Labor Day approaching many of us are planning a long weekend with family and friends. This week’s plan includes crowd-pleasing favorites like grilled crab legs, stuffed turkey burgers or a Hawaiian teriyaki burger with perfectly grilled zucchini. Finish the weekend with a simple dessert such as red, white and blue fruit skewers with a cheesecake yogurt dip—quick and delicious.
Why Meal Planning Matters
Meal planning helps you organize meals for the week, saves time at the supermarket and reduces stress. Planning ahead also helps you stay aligned with your nutrition and weight goals. If you like printable planners, there is a meal planner available for pre-order that pairs nicely with these weekly guides.
About This Meal Plan
I regularly share free, 7-day flexible healthy meal plans designed as guides with plenty of room to personalize. You can add more food, coffee, beverages, fruit, snacks, dessert or wine, or swap recipes for meals you prefer. Search recipes by course in the recipe index. The plan aims for about 1,500 calories per day as a starting point for most women, though individual needs vary.
The plan includes an organized grocery list to streamline shopping and reduce waste. Having ingredients ready makes it easier to eat at home more often, save money and stick to your goals. If you enjoy community support, consider joining the online Skinnytaste community where people share photos and ideas for these recipes. You can also subscribe to the email list to receive future meal plans directly.
THE DETAILS:
Breakfast and lunch Monday through Friday are scaled to serve one person, while dinners and all weekend meals serve a family of four. Some recipes yield leftovers that work well for another night or for lunch the next day. Everything is Weight Watchers friendly and includes the updated WW Blue SmartPoints (SP) for convenience. The grocery list covers every ingredient needed for the week and includes suggested product choices commonly used in these recipes—check your pantry for staples before shopping.
This plan is intentionally flexible and realistic. There is plenty of room for cocktails, healthy snacks, dessert and eating out. You can also move meals around to fit your schedule.
MONDAY (8/30)
B: Banana Nut Protein Oats (6B 6G 3P)
L: Chicken Salad with Avocado (4B 10G 10P) served over 1½ cups mixed greens (0B 0G 0P)
D: Summer Cavatelli with Corn, Tomatoes and Zucchini (7B 8G 7P) with 1½ servings Vegan Caesar Salad (5B 5G 5P)
Totals: WW Points 22B 29G 25P, Calories 1,090*
TUESDAY (8/31)
B: Green Monster Smoothie (7B 3G 7P)
L: Leftover Summer Cavatelli (7B 8G 7P)
D: Turkey Picadillo (5B 5G 5P) with ¾ cup brown rice (5B 5G 0P) and Quick Cabbage Slaw (2B 2G 2P)
Totals: WW Points 26B 23G 21P, Calories 1,041*
WEDNESDAY (9/1)
B: Banana Nut Protein Oats (6B 6G 3P)
L: Chicken Salad with Avocado (4B 10G 10P) over mixed greens (0B 0G 0P)
D: Shrimp Scampi with Broccoli Orzo (7B 7G 7P)
Totals: WW Points 17B 23G 20P, Calories 889*
THURSDAY (9/2)
B: Green Monster Smoothie (7B 3G 7P)
L: Chicken Salad with Avocado (4B 10G 10P) over mixed greens (0B 0G 0P)
D: Grilled Rosemary Lamb Chops (6B 4G 6P) with Grilled Vegetable Orzo Pasta Salad (7B 7G 7P)
Totals: WW Points 24B 24G 30P, Calories 1,026*
FRIDAY (9/3)
B: Banana Nut Protein Oats (6B 6G 3P)
L: Leftover Grilled Vegetable Orzo Pasta Salad (7B 7G 7P)
D: Two Baked Corn and Crab Cakes (5B 8G 4P) with Mashed Cauliflower (2B 2G 2P) and String Beans with Garlic and Oil (2B 2G 2P)
Totals: WW Points 22B 25G 18P, Calories 955*
SATURDAY (9/4)
B: Two scrambled eggs (0B 4G 0P) with 1 oz avocado (1B 1G 1P) and fresh salsa (0B 0G 0P), 2 slices bacon (2B 2G 2P) and 1 slice whole grain toast (3B 3G 3P)
L: Sausage, Pepper and Onion Stromboli (7B 7G 7P)
D: Dinner out or order in
Totals: WW Points 13B 17G 13P, Calories 640*
SUNDAY (9/5)
B: Breakfast BLT Salad (recipe doubled) (4B 6G 4P)
L: Leftover Stromboli (7B 7G 7P)
D: Caprese Chicken Skillet (7B 10G 7P)
Totals: WW Points 18B 23G 18P, Calories 983*
*This is a general guide. Women should aim for about 1,500 calories per day; use a trusted calorie-estimating tool to determine individual needs. The plan leaves room to add coffee, beverages, fruit, snacks, dessert or wine.
*Google document with details and notes is available for personal use.
Shopping List
Produce
- 2 small plus 3 medium ripe bananas (freeze the 2 small)
- 7 medium lemons
- 3 ears of corn
- 2 small (5-ounce) plus 1 medium (6-ounce) Hass avocados
- 1 lb fresh string beans
- 1 medium head cauliflower
- 1 lb broccoli florets
- 1 medium plus 1 large zucchini
- 1 small plus 2 medium red bell peppers
- 1 medium yellow bell pepper
- 2 large heads garlic
- 2 medium radishes
- 1 small bunch scallions
- 1 small bunch fresh Italian parsley
- 1 small bunch fresh cilantro (optional for Picadillo)
- 1 small bunch or container fresh chives (or 2 tbsp scallion greens as a substitute)
- 1 small plus 1 large bunch or container fresh basil
- 1 small bunch or container fresh rosemary (or 1 tsp dried)
- ½ small head white cabbage
- 2 medium bunches Lacinato kale
- 1 (5-ounce) container baby spinach
- 1 (5-ounce) container mixed greens
- 3 small heads romaine lettuce
- 1 small container microgreens (optional)
- 1 medium plus 7 large vine-ripened tomatoes
- 1 dry pint plus 1 (1-lb) container cherry or grape tomatoes
- 1 small plus 1 medium red onion
- 1 medium yellow onion
Meat, Poultry & Fish
- 1 rotisserie chicken
- 1.3 lb 93% lean ground turkey
- 1 lb peeled and deveined jumbo shrimp
- 1 lb premium lump crab meat
- 2 raw Italian chicken sausage links
- 1½ lb (4 small) boneless, skinless chicken breasts
- 1 large package center-cut bacon (about 16 slices)
- 1¾ lb (8) bone-in lamb loin chops
Grains
- 1 small package quick oats
- 1 (1-lb) package cavatelli pasta (fresh optional)
- 1 package orzo pasta
- 1 small loaf whole grain bread
- 1 small package dry brown rice (or 3 cups pre-cooked)
- 1 small box reduced-fat crackers (such as Ritz)
Condiments & Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil mister or spray
- Kosher salt
- Peppercorns or grinder
- Pure maple syrup
- Red pepper flakes
- Dijon mustard
- Cumin
- Bay leaves
- Apple cider vinegar
- Red wine vinegar
- Light mayonnaise
- Thyme
- Honey
- Balsamic vinegar
- Sesame seeds (optional for topping stromboli)
Dairy & Refrigerated
- 1 (16-oz) container liquid egg whites
- 1 (18-pack) large eggs
- 1 small tub fresh salsa
- 1 small wedge Pecorino Romano
- 1 small wedge Parmesan (or Pecorino for Shrimp Scampi)
- 1 pint unsweetened vanilla almond milk (or milk of choice)
- 1 small tub part-skim mozzarella pearls or a small chunk to cut
- 1 (8-oz) bag shredded part-skim mozzarella
- 1 small box butter
- 1 (17.5-oz) container plain nonfat Greek yogurt
- 1 pint 1% buttermilk
Canned & Jarred
- 1 jar arrabbiata sauce (or preferred spicy tomato sauce)
- 1 small jar marinara or ingredients to make your own
- 1 (8-oz) can tomato sauce
- 1 small jar pitted green Spanish olives
- 1 small jar capers
- Peanut butter, PB2 or preferred nut butter
Dry Goods & Misc.
- Pizza dough kit or store-bought dough
- 1 small bottle liquid vanilla protein shake or preferred protein drink
- 1 small package raw cashews (½ cup if buying bulk)
- 1 small package hemp seeds (about 2 tbsp if bulk)
- 1 small package chopped walnuts (about 2 tbsp if bulk)
*Gluten-free alternatives can be used where desired.
If you use these plans, please let me know—feedback helps decide whether to continue posting weekly meal plans. Enjoy the recipes and have a great week of healthy, satisfying meals.