A free, flexible 7-day weight-loss meal plan including breakfast, lunch and dinner ideas, plus a comprehensive shopping list. All recipes include macros and links to WW recipe builder to view your personal points when logged into your account.
7-Day Healthy Meal Plan
Heading into a busy week, hosting friends, or attending holiday gatherings? This plan gives you straightforward appetizers and small bites suggestions to start any get-together, from classic deviled eggs to more elevated options like baked brie phyllo tarts or stuffed mushrooms. You can also create an antipasto salad platter so guests can help themselves.
With grocery prices on the rise, meal planning is one of the most effective ways to save money, reduce waste and preserve healthy habits. This 7-day plan is budget-friendly and flexible: it serves as a guide with room to add snacks, drinks, desserts or extra portions according to your needs and goals.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is now available: a 52-week spiral-bound planner with weekly meal grids you can tear out, a 12-week meal plan, 30 recipes (15 new), and tear-out grocery lists. The planner includes sections for gratitude, affirmations and weekly intentions to help you start each week with purpose.
Purchase options: Amazon, Barnes & Noble, Indie Bound (available through major retailers and bookstores).
A note about WW Personal Points
WW points now vary by plan, so points are no longer posted directly here. Instead, each recipe card includes a link to the WW recipe builder so you can see your WW PersonalPoints for a recipe when you log into your account. Look for the recipe card button that opens the Weight Watchers recipe builder to add the recipe to your day (U.S. only).
About This Meal Plan
These free 7-day, flexible healthy meal plans are designed as a practical guide. Breakfast and lunch Monday–Friday are sized for one person, while dinners and weekend meals serve a family of four. Many dinner recipes make leftovers that cover a second night or provide lunch the next day. The plan includes a precise grocery list to make shopping faster, cheaper and less stressful.
Depending on your goals, activity level and personal needs, aim for at least 1,500 calories per day as a general baseline for women, adjusting up or down as appropriate. This plan leaves plenty of wiggle room to add coffee, beverages, fruit, snacks, dessert or wine.
If you enjoy community support, consider joining the Skinnytaste Facebook community where members share photos and tips. You can also subscribe to the email list to receive future meal plans and updates.
Meal Plan
Breakfast and lunch Monday–Friday are designed to serve one; dinners and both weekend days serve four. The grocery list below includes everything needed for the week.
MONDAY (12/12)
B: Mushroom-Spinach Scrambled Eggs with a Citrus Immunity Shot
L: Greek Chickpea Salad with ½ a whole wheat pita and ¼ cup nonfat Greek yogurt
D: Spicy Sriracha Tofu Bowls (recipe doubled)
Total Calories: 1,146*
TUESDAY (12/13)
B: Savory Steel Cut Oatmeal with a Citrus Immunity Shot
L: Greek Chickpea Salad with ½ a whole wheat pita and ¼ cup nonfat Greek yogurt
D: Turkey Chili Taco Soup with 2 tablespoons nonfat plain Greek yogurt and 2 tablespoons shredded Mexican blend cheese
Total Calories: 1,003*
WEDNESDAY (12/14)
B: Mushroom-Spinach Scrambled Eggs with a Citrus Immunity Shot
L: Greek Chickpea Salad with ½ a whole wheat pita and ¼ cup nonfat Greek yogurt
D: Leftover Turkey Chili Taco Soup with 2 tablespoons nonfat plain Greek yogurt and 2 tablespoons shredded Mexican blend cheese
Total Calories: 984*
THURSDAY (12/15)
B: Savory Steel Cut Oatmeal with a Citrus Immunity Shot
L: Greek Chickpea Salad with ½ a whole wheat pita and ¼ cup nonfat Greek yogurt
D: Spicy Vodka Chicken Parmesan with Mashed Cauliflower
Total Calories: 1,160*
FRIDAY (12/16)
B: 4-Ingredient Flourless Banana-Nut Pancakes
L: Hearts of Palm Noodle Peanut Stir-Fry
D: Fish Florentine
Total Calories: 1,083*
SATURDAY (12/17)
B: Bacon, Egg and Avocado Breakfast Sandwich**
L: 1 ¼ cup Loaded Baked Potato Soup
D: Dinner out
Total Calories: 619*
SUNDAY (12/18)
B: Cinnamon Apple Yogurt Bowls (double batch)
L: Pepperoni Pizza Bites
D: Whole Roasted Chicken with Lemon and Rosemary and Fennel Gratin
Total Calories: 1,082*
*This plan is a guide. Women should aim for roughly 1,500 calories per day as a general recommendation; individual needs vary. There’s room to add beverages, snacks and extras as needed.
**Double bagel dough recipe is used for the Pizza Bites on Sunday.
Shopping List
Produce
- 1 medium grapefruit
- 1 medium orange
- 4 medium lemons
- 1 medium ripe banana
- 2 medium sweet apples (Gala or Honeycrisp)
- 1 small Hass avocado (about 5 ounces)
- 4 Persian cucumbers (or 1 large English cucumber)
- 1 medium green bell pepper
- 2 medium red bell peppers
- 1 large head garlic
- 1 (3-inch) piece fresh ginger
- 1 (1-inch) piece fresh turmeric root
- 2 (8-ounce) packages baby bella mushrooms (or one pre-sliced package)
- 3 pounds (2 large) fennel bulbs
- 1 small plus 1 medium head cauliflower
- 2 medium Russet potatoes
- 1 (1-pound) bag or clamshell fresh baby spinach
- 1 small bunch scallions
- Fresh chives, rosemary and oregano (small bunches or containers)
- 1 pint cherry or grape tomatoes
- 1 medium heirloom tomato
- 1 small red onion
- 1 small plus 2 medium yellow onions
Meat, Poultry & Fish
- 1 small package raw chicken breakfast sausage
- 1 package center-cut bacon
- 1 package turkey pepperoni
- 1 1/3 pounds 99% lean ground turkey
- 1 pound (2 pieces) boneless, skinless chicken breasts
- 1 whole (about 3-pound) chicken
- 1 ¼ pounds (about 4) thick white fish fillets (grouper, bass or halibut)
Grains & Baking
- Whole wheat pitas
- Dry brown rice (or 2 cups pre-cooked)
- Quick-cooking steel cut oats
- Quick oats
- Seasoned breadcrumbs and panko breadcrumbs
- Unbleached all-purpose flour
Condiments & Spices
- Extra virgin olive oil and canola oil
- Cooking spray or olive oil mister
- Kosher salt and freshly ground pepper
- Sriracha and sesame oil
- Thai sweet chili sauce
- Multicolor sesame seeds
- Reduced-sodium or regular soy sauce
- Reduced-sodium taco seasoning
- Crushed red pepper flakes (optional)
- Cinnamon, nutmeg, and Herbs de Provence (or dried rosemary)
Dairy & Refrigerated
- 18 large eggs
- 32-ounce container nonfat plain Greek yogurt
- 16-ounce container nonfat plain yogurt
- Light sour cream
- Butter
- Feta, mozzarella and Parmesan cheese
- Gruyere (small block)
- 8-ounce bags shredded reduced-fat cheddar and Mexican blend cheeses
- Shredded part-skim mozzarella
- Pint 1% milk and 8-ounce half & half
- Pint 1% buttermilk
- Two 14-ounce packages extra-firm tofu
Canned & Jarred
- Peanut or almond butter
- Kalamata or Gaeta olives
- Hot cherry peppers
- Jar of vodka sauce and jar of marinara or pizza sauce
- 8-ounce can tomato sauce
- 10-ounce can RoTel tomatoes with green chilies
- 15-ounce cans corn and no-salt-added kidney beans
- 15-ounce can chickpeas
- 16-ounce can fat-free refried beans
- 32-ounce carton reduced-sodium chicken broth and 14-ounce can chicken or vegetable broth
Frozen & Dry Goods
- Small package shelled edamame
- 12-ounce package Palmini (hearts of palm) linguini
- Raw sugar, golden raisins and chopped pecans (or bulk quantities as needed)
- Baking powder
Notes: You can choose gluten-free alternatives where indicated. The shopping list is organized to make grocery trips efficient and to help you stick to the plan.