A free, flexible 7-day weight loss meal plan that includes breakfast, lunch and dinner with a complete shopping list. Recipes include nutrition information and links to tools to calculate your personal WW points where available.
7 Day Healthy Meal Plan
If you’d like more ready-made meal plans, Relish+ lets you modify these plans, swap recipes, and access over 50 specialty plans created for different tastes and needs, with new plans added regularly. Some popular plan categories include:
- High Protein Meal Plans
- One Pan Dinners
- Timesaving Weeknight Dinners
- Meals For One
- Vegetarian
- Gluten Free & Dairy Free
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is now available. This spiral-bound weekly planner covers 52 weeks and includes weekly meal planning grids you can remove and post on the fridge, a 12-week meal plan, 30 recipes (15 new), and tear-out grocery lists. The planner also provides space for gratitude, affirmations and intentions to help you start each week with focus.
Purchase options:
- Amazon
- Barnes and Noble
- Indie Bound
A note about WW Personal Points
Many readers ask about WW PersonalPoints. Recipe pages now include links to a recipe builder where you can view WW points and add recipes to your day (US only; you must be logged into your WW account). All cookbook recipes in the cookbook index have been updated to reflect these tools.
About The Meal Plan
These free 7-day flexible meal plans are intended as a guide with plenty of wiggle room. You can add more food, coffee, beverages, fruits, snacks, dessert, wine, or swap recipes for meals you prefer. Search the recipe index by course to customize the plan to your needs. Aim for around 1500 calories per day as a general reference.
Included is a well-organized grocery list to make shopping faster and less stressful. Following the plan helps reduce waste, save money and ensures you have ingredients on hand to stay on track.
Join the Skinnytaste Facebook Community to share photos of recipes you’ve made and get ideas from others. You can also subscribe to the email list to receive meal plans directly to your inbox.
THE DETAILS
Breakfast and lunch Monday through Friday are designed to serve one person; dinners and all meals on Saturday and Sunday are scaled to serve a family of four. Many recipes yield leftovers suitable for a second night or lunch the next day. The grocery list covers everything you need to prepare all meals on the plan.
MONDAY (2/14)
B: Avocado Toast Egg-in-a-Hole and a clementine
L: Turkey Club with 8 baby carrots
D: Perfect Filet Mignon for Two with Perfect Baked Potato and Lobster Bisque
Total Calories: 1,249 (approx.)
TUESDAY (2/15)
B: Savory Cottage Cheese Bowl
L: Turkey Club with 8 baby carrots
D: Crock Pot Chicken Taco Chili with shredded cheddar and avocado
Total Calories: 922 (approx.)
WEDNESDAY (2/16)
B: Avocado Toast Egg-in-a-Hole and a clementine
L: Turkey Club with 8 baby carrots
D: Leftover Crock Pot Chicken Taco Chili with shredded cheddar and avocado
Total Calories: 965 (approx.)
THURSDAY (2/17)
B: Savory Cottage Cheese Bowl
L: Tuna Egg Salad over mixed greens
D: Roasted Sweet Potato Black Bean Bowls
Total Calories: 1,147 (approx.)
FRIDAY (2/18)
B: Avocado Toast Egg-in-a-Hole and a clementine
L: Tuna Egg Salad over mixed greens
D: Tzatziki Fish Tacos with Mediterranean Bean Salad
Total Calories: 1,130 (approx.)
SATURDAY (2/19)
B: Chewy Chocolate Chip Oatmeal Breakfast Cookie and Greek yogurt with honey
L: Chicken Parmesan Rolls
D: Dinner out
Total Calories: 509 (approx.)
SUNDAY (2/20)
B: Breakfast Pizza
L: Navel Orange Salad with Avocado
D: Chicken Breast with Hot Cherry Peppers with Homemade Rice Pilaf and String Beans with Garlic and Oil
Total Calories: 1,083 (approx.)
Notes: Buy extra steaks if serving four on Valentine’s Day. Calorie estimates are guides—women may aim for around 1500 calories per day. Use a calorie calculator to estimate your personal needs. The plan allows flexibility to add beverages, snacks, dessert or extra portions.
Shopping List
Produce
- Small package clementines (or 3 extra navel oranges)
- 5 medium navel oranges
- 3 medium lemons
- 4 medium limes
- 2 medium bananas
- 1 small (5-ounce) and 3 large Hass avocados
- 2 medium Persian cucumbers (or 1 small English cucumber)
- 1 medium cucumber
- 1 medium red bell pepper
- 1 pound fresh string beans
- 1 large head garlic
- 2 pounds (4 medium) Russet potatoes
- 2 pounds (4 medium) sweet potatoes
- 1 small bag baby carrots
- 1 small bunch celery
- 1 small bunch kale
- ½ small head white cabbage (or 3 cups shredded iceberg/romaine)
- 1 (5-ounce) bag mixed baby greens
- 1 (5-ounce) bag baby spinach
- 1 small head iceberg or romaine lettuce
- Fresh chives, mint, dill, thyme, cilantro and Italian parsley (small bunches)
- 1 (1-pound) container grape or cherry tomatoes
- 2 medium vine-ripened tomatoes
- Assorted red and yellow onions (small, medium, large as needed)
Meat, Poultry & Fish
- Center-cut bacon
- 9 ounces sliced deli turkey breast
- 2¼ pounds boneless, skinless chicken breasts
- 1½ pounds thin-sliced chicken breast cutlets
- Two 6-ounce filet mignon steaks (buy extras if serving four)
- ¾ pound white fish fillets (cod, halibut or branzino)
- Four 4-ounce lobster tails
Grains
- Angel hair pasta
- 10-minute brown rice
- Unbleached all-purpose flour
- Sliced whole grain bread
- Quick oats
- Plain panko breadcrumbs
- Small flour tortillas
Condiments & Spices
- Extra virgin olive oil, canola oil and cooking spray
- Olive oil mister (optional)
- Kosher salt and fresh ground pepper
- Hot sauce (optional)
- Mayonnaise (regular or light)
- Cumin, chili powder, chipotle chili powder, coriander, garlic powder, oregano, paprika, onion powder, bay leaves
- Red wine vinegar, distilled white vinegar, Dijon mustard, honey, sesame seeds
Dairy & Refrigerated
- 18-pack large eggs
- Butter
- 16-ounce low-fat cottage cheese
- 8-ounce shredded part-skim mozzarella
- 8-ounce shredded cheddar
- Two 32-ounce containers nonfat plain Greek yogurt
Canned & Jarred
- Three 15-ounce cans black beans
- One 15.5-ounce can kidney beans and one 15.5-ounce can garbanzo beans
- 8-ounce can tomato sauce and a small jar marinara
- Tomato paste, diced tomatoes with green chilies, chopped green chilies
- Small can or tube chipotle peppers in adobo and a jar of hot cherry peppers
- Tuna in water packets or can
- Reduced sodium chicken broth and fish or seafood stock
Frozen & Dry Goods
- 10-ounce package frozen corn kernels
- Roasted shelled pistachios (or bulk equivalent)
- Chocolate chips, baking powder, granulated sugar
- One bottle white wine
Notes: You can substitute gluten-free versions of grains and flours if desired.
For detailed recipes, macros, and recipe-builder links to calculate WW points, consult each linked recipe in the plan. This structured plan, combined with the shopping list, helps you plan meals efficiently and supports consistent, healthy eating throughout the week.