A free, flexible 7-day weight-loss meal plan with breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include macros and WW points to help you track your nutrition and stay on target.
7 Day Healthy Meal Plan
If you observe Lent, there are many Lenten-friendly recipes here to suit every palate. Favorites include Sheet Pan Baked Feta with Broccolini, Tomatoes and Chickpeas; Roasted Sweet Potato Black Bean Bowls; and the family-friendly Air Fryer Salmon Fish Sandwich. You’ll also find extensive vegetarian and seafood recipe collections to mix and match for variety and convenience.
With grocery prices rising, planning ahead is one of the best ways to save money while eating well. Meal planning reduces food waste, prevents last-minute takeout, and keeps you on track with healthy portions and balanced meals. If you want more budget-friendly options, there are additional 5-day meal plans available through Relish+ with a free trial.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner with tear-out weekly grids, a 12-week meal plan, 30 recipes (15 new), and grocery lists you can pull off and post on the fridge. It also includes space for weekly gratitude, intentions, and affirmations to keep you motivated.
Buy the Skinnytaste meal planner here:
- Amazon
- Barnes and Noble
- Indie Bound
A note about WW Points
Recipe points have been updated to reflect the current WW program. Points display under each recipe title. Use the WW recipe builder to view how points were calculated and to add recipes to your daily plan (U.S. users must be logged in to their WW account). All cookbook recipes in the cookbook index are updated as well.
About The Meal Plan
These free, flexible 7-day meal plans are designed as guides with plenty of room to customize. Add coffee, beverages, fruits, snacks, dessert, or wine, and swap any recipes for meals you prefer. If you’re new to the plans, review previous meal plans in the archive and search recipes by course in the recipe index. As a general starting point, aim for at least 1,500 calories per day depending on your goals, age, and activity level. Individual calorie needs will vary.
A clear, organized grocery list is included to simplify shopping and reduce stress. Planning ahead saves time and money, reduces food waste, and helps you stay consistent with healthier choices.
Join the Skinnytaste Facebook community to share photos and ideas from the recipes people are cooking. You can also subscribe to the email list to receive future meal plans and updates directly to your inbox.
Meal Plan:
Breakfasts and lunches Monday through Friday are planned to serve one person; dinners and all weekend meals are sized for a family of four. Many recipes make enough for leftovers to enjoy as dinner again or to pack for lunch the next day. The shopping list covers everything needed for all recipes on the plan.
MONDAY (2/27)
B: 3 Loaded Baked Omelet Muffins
L: Chickpea Tuna Salad over 2 cups mixed greens
D: Spicy Gochujang Tofu Bowl (double batch)
Total Calories: 1,019*
TUESDAY (2/28)
B: 3 Loaded Baked Omelet Muffins
L: Chickpea Tuna Salad over 2 cups mixed greens
D: Enchilada Turkey Meatloaf with Arroz Congri
Total Calories: 957*
WEDNESDAY (3/1)
B: 3 Loaded Baked Omelet Muffins
L: Leftover Enchilada Turkey Meatloaf with leftover Arroz Congri
D: Chicken Divan, Lightened Up with Instant Pot Mashed Potatoes
Total Calories: 1,188*
THURSDAY (3/2)
B: 3 Loaded Baked Omelet Muffins
L: Leftover Chicken Divan, Lightened Up with leftover Instant Pot Mashed Potatoes
D: Pizza Sausage Rolls with a green salad**
Total Calories: 1,187*
FRIDAY (3/3)
B: 4-Ingredient Flourless Banana Pancakes
L: Turkey Club Sandwich with 8 carrot sticks
D: Sheet Pan Teriyaki Salmon and Vegetables (double batch) with ¾ cup brown rice
Total Calories: 1,187*
SATURDAY (3/4)
B: Banana Nut Protein Oats (batch for four)
L: Cabbage Soup with Chicken and Pork
D: Dinner out
Total Calories: 605*
SUNDAY (3/5)
B: Breakfast BLT Egg Sandwich (batch for four)
L: Leftover Cabbage Soup with Chicken and Pork with Chickpea Salad with Cucumbers
D: Lomo Saltado (double batch)
Total Calories: 996*
*This plan is a guide. Women may aim for around 1,500 calories per day depending on activity and goals; use a trusted calorie calculator to estimate your personal needs. The plan leaves room to add items like coffee, beverages, fruit, snacks, dessert, or wine.
**Green salad: 6 cups mixed greens, 2 scallions, and ½ cup each of tomatoes, carrots, cucumbers, chickpeas, finished with ¼ cup light vinaigrette.
*Printable shopping list available in the linked Google doc for easy reference.
Shopping List
Produce
- 5 medium bananas
- 1 medium lime
- 1 medium lemon
- 2 medium heads garlic
- 1 (2-inch) piece fresh ginger
- 1 small plus 2 large jalapeños
- 1 medium green bell pepper
- 1 medium red bell pepper
- 1 medium yellow bell pepper
- 1 large package mini bell peppers
- 2½ pounds broccoli florets
- 2¾ pounds Russet potatoes
- 2 large leeks
- 2 large bunches scallions
- 2 large cucumbers
- 1 large bag tri-color coleslaw mix (you need 6 cups)
- 5 medium carrots
- 1 small head iceberg lettuce
- 1 medium green head cabbage
- 1 (1-pound) bag or clamshell mixed greens
- 1 small bunch fresh Italian parsley
- 1 medium bunch fresh cilantro
- 3 medium vine-ripened tomatoes
- 1 large beefsteak tomato
- 1 dry pint cherry or grape tomatoes
- 1 small plus 2 medium red onions
- 2 small yellow onions
Meat, Poultry and Fish
- 1 large package center-cut bacon
- 1 lb country-style boneless pork ribs
- 1 lb lean sirloin
- 2½ lbs boneless skinless chicken breasts
- 1½ lbs 93% lean ground turkey
- 2 raw Italian chicken sausage links
- 1½ lbs (4) wild salmon filets
- 3 oz sliced deli turkey breast
Grains*
- 1 loaf thin-sliced whole grain bread
- 1 small package dry brown rice (or 5 cups pre-cooked)
- 1 small package dry long-grain rice
- 1 small package quick oats
- 1 small package unbleached all-purpose flour
- 1 package seasoned whole wheat breadcrumbs
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray or mister
- Kosher salt
- Pepper grinder or fresh peppercorns
- Red wine vinegar
- Apple cider vinegar
- Gochujang
- Reduced-sodium soy sauce*
- Unseasoned rice vinegar
- Sesame oil
- Honey
- Cumin
- Onion powder
- Garlic powder
- Bay leaves
- Oregano
- Light mayonnaise
- Sesame seeds
- Light vinaigrette dressing (or ingredients to make your own)
- Pure maple syrup
- Turmeric or achiote (optional, for color in Chicken and Cabbage Soup)
Dairy & Refrigerated Items
- 1 pint liquid egg whites
- 1 18-pack large eggs
- 1 small box butter
- 1 small tub whipped butter (optional)
- 1 small tub light sour cream
- 1 medium (at least 8 oz) tub nonfat plain Greek yogurt
- 1 (8 oz) bag shredded cheddar cheese
- 1 (8 oz) bag shredded Mexican blend cheese
- 1 small wedge fresh Parmesan
- 1 (8 oz) package sliced provolone or mozzarella
- 1 (8 oz) block or package shredded reduced-fat Swiss
- 1 (8 oz) container low-fat buttermilk
- 1 (8 oz) container skim milk
- 2 (14 oz) packages extra-firm tofu
Canned and Jarred
- 3 (15 oz) cans chickpeas
- 1 (15 oz) can black beans
- 1 (4 oz) can mild chopped green chiles
- 1 small can mild enchilada sauce (or ingredients to make your own)
- 1 small jar pizza sauce or marinara
- 1 (14 oz) can chicken broth
- 1 (6 oz) can albacore tuna
- 1 small jar capers
Frozen
- 1 small package chopped spinach (or a small bunch fresh)
- 1 small package corn kernels
Misc. Dry Goods
- 1 small bottle dry sherry or white wine
- 1 small bottle brandy (optional; you need 1.5 ounces)
- 1 package chicken bouillon cubes
- 2 (11 oz) containers liquid vanilla protein shakes
- 1 small package chopped pecans (or walnuts)
- 1 small package chopped walnuts
- Baking powder
- 1 small package brown sugar
*Choose gluten-free alternatives if needed.