A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include macros and links to WW recipe builder so you can check your personal points.
7 Day Healthy Meal Plan
I’m savoring every last bit of summer by using late-summer produce like sweet corn and seasonal fruit. Enjoy salads and sides such as Warm Mexican Corn Salad, Grilled Corn Salad with Feta, and Corn Tomato Avocado Salad. For a lighter finish, try fruit crisps like Triple Berry Crisp or Blueberry Peach Crisp—what’s your favorite?
With grocery prices rising, meal planning is one of the best strategies to save money, reduce waste and eat healthier. A well-structured plan helps you shop efficiently, avoid impulse purchases, and have balanced meals ready throughout the week. If you want additional budget-friendly weekly plans, consider subscribing to a meal planning service that offers multi-week plans and printable grocery lists.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner designed to simplify meal planning. It includes weekly tear-out planning grids, a 12-week meal plan, 30 recipes (15 new), and grocery list pages. It also provides space for gratitude, intentions and weekly goals to keep you motivated. This planner is useful if you like a physical tool to organize meals, build routines and track progress.
Buy the meal planner: Retailers and bookstores carry the planner; check your preferred retailer for availability.
A note about WW Personal Points
Points values can vary with WeightWatchers updates, so I no longer publish fixed points. Instead, each recipe links to the WW Personal Points recipe builder where you can view and add recipe points to your account (U.S. only; you must be logged in). All cookbook recipes in the cookbook index have been updated.
About the Meal Plan
This free, flexible 7-day healthy meal plan is intended as a guide. It allows room to add coffee, beverages, fruit, snacks, dessert or wine, and you can swap or adapt recipes based on preferences. If you’re following calorie targets, aim for at least 1,500 calories per day as a general starting point, adjusting according to age, weight and goals. The plan’s grocery list is designed to streamline shopping and reduce waste by organizing ingredients for the whole week.
If you enjoy community support, consider joining a recipe-sharing group where members post photos, tips and swaps. Subscribing to an email list from recipe sites will ensure you get new meal plans and recipe updates delivered to your inbox.
Meal Plan:
Breakfast and lunch Monday–Friday are portioned for one person; dinners and weekend meals serve a family of four. Many recipes yield leftovers suitable for another dinner or next-day lunch. The grocery list below includes all ingredients needed for the full plan.
MONDAY (8/22)
B: Broccoli and Cheese Egg Muffins with 1 cup grapes
L: Grilled Chicken Chickpea Salad
D: Instant Pot Baked Ziti with 2 cups arugula, 2 tablespoons shaved Parmesan and 2 teaspoons light vinaigrette
Total Calories: 1,249
TUESDAY (8/23)
B: Leftover Broccoli and Cheese Egg Muffins with 1 cup grapes
L: Leftover Grilled Chicken Chickpea Salad
D: Ground Turkey Taco Skillet
Total Calories: 1,236
WEDNESDAY (8/24)
B: Leftover Broccoli and Cheese Egg Muffins with 1 cup grapes
L: Open-Faced Tuna Sandwich with Avocado and an apple
D: Crock Pot Balsamic Pork Roast with White Bean Caprese Salad (make double batch)
Total Calories: 968
THURSDAY (8/25)
B: Berry Cottage Cheese Breakfast Bowl
L: Leftover Open-Faced Tuna Sandwich with Avocado and an apple
D: Leftover Crock Pot Balsamic Pork Roast with leftover White Bean Caprese Salad
Total Calories: 929
FRIDAY (8/26)
B: Berry Cottage Cheese Breakfast Bowl
L: Leftover Open-Faced Tuna Sandwich with Avocado and an apple
D: Grilled Cilantro Lime Shrimp Kebabs with ¾ cup brown rice and Mexican-Inspired Grilled Corn Salad
Total Calories: 928
SATURDAY (8/27)
B: Breakfast Pizza
L: Leftover Grilled Cilantro Lime Shrimp Kebabs with leftover Mexican-Inspired Grilled Corn Salad
D: Dinner out
Total Calories: 462
SUNDAY (8/28)
B: Peanut Butter Oatmeal Protein Oat Cookies
L: Pepperoni Pizza Bites with ½ cup sliced cucumbers
D: Bacon-Topped Petite Turkey Meatloaf with Instant Pot Mashed Potatoes and String Beans with Garlic and Oil
Total Calories: 1,098
Notes: Prep some items Sunday night if you wish. Calorie totals are guides; many women may aim for around 1,500 calories per day depending on personal goals. Use a calorie calculator to estimate individual needs. The plan allows room to add snacks, beverages and treats as desired. Double the dough recipe for Sunday lunch if needed.
Shopping List
Produce
- 1 ¼ pounds seedless red or green grapes
- 3 medium apples
- 2 medium bananas
- 2 (6-ounce) containers berries (your choice)
- 1 (12-ounce) container fresh strawberries
- 2 medium limes plus 3 large limes (optional for shrimp kebabs)
- 1 medium lemon
- 1 small plus 6 large ears of corn
- 1 large head garlic
- 1 small jalapeño
- 1 large zucchini
- 1 small red bell pepper
- 6 Persian cucumbers (or 2 medium English cucumbers)
- 1 small Hass avocado
- 1 small container alfalfa sprouts
- 1 pound broccoli florets
- 2 pounds Russet potatoes
- 1 pound fresh string beans
- 1 small bunch celery
- 1 small carrot
- 1 (1-pound) bag baby arugula
- 1 (5-ounce) bag baby spinach
- 1 small head Romaine lettuce
- 1 small bunch fresh cilantro
- 1 small bunch fresh basil
- 1 small bunch scallions
- 1 dry pint plus 1 (1-pound) container grape or cherry tomatoes
- 3 small plus 1 medium vine-ripened tomato
- 2 small red onions
- 1 small plus 1 medium yellow onion
Meat, Poultry and Fish
- 2 1/3 pounds 93% lean ground turkey
- 1 (6-ounce) boneless, skinless chicken breast (or 4 ounces cooked)
- 2 pounds boneless pork shoulder roast
- 32 jumbo raw shrimp (about 18 ounces)
- 1 package center-cut bacon
- 1 small package turkey pepperoni
Grains
- Seasoned breadcrumbs
- All-purpose or white whole wheat flour
- Old-fashioned or quick oats
- Sliced multi-grain bread
- Dry brown rice (or 3 cups pre-cooked)
- Tortilla chips
- Whole wheat ziti or cavatappi pasta
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray or oil mister
- Kosher salt
- Pepper grinder
- Dried oregano
- Light vinaigrette or ingredients to make it
- Chili powder, smoked paprika, cumin, cayenne
- Light mayonnaise
- Red wine vinegar, apple cider vinegar
- Garlic powder, bay leaves, crushed red pepper flakes
- Balsamic vinegar and balsamic glaze
- Worcestershire sauce, honey
- Tajin or similar chili-lime seasoning
- Vanilla extract, cinnamon
- Kansas City-style BBQ sauce or ingredients to make your own
Dairy & Refrigerated Items
- Liquid egg whites (1 pint)
- 1 dozen large eggs
- Pecorino Romano and Parmesan wedges
- Part-skim shredded mozzarella (16 ounces)
- Whole milk mozzarella (5 ounces)
- Part-skim ricotta (15 ounces)
- Light sour cream
- 1% buttermilk (pint)
- Nonfat plain Greek yogurt (16 ounces)
- Low-fat cottage cheese (16 ounces)
- Reduced-fat Mexican and cheddar cheese blends
- Feta and cotija cheese as needed
- Whipped butter
Canned and Jarred
- Chickpeas (15-ounce can)
- Pinto beans (15-ounce can)
- Great Northern or white kidney beans (2 x 15-ounce cans)
- Salsa (12-ounce jar)
- Marinara sauce
- Pizza sauce
- Peanut butter
- Albacore tuna in water (5-ounce can)
- Chicken or vegetable broth (14.5-ounce can)
Misc. Dry Goods
- Slivered almonds (¼ cup if bought from bulk)
- Vanilla protein powder
- Sugar-free chocolate chips
- Baking powder
- Granulated sugar
Non-Food Items
- Bamboo or metal skewers
*You can substitute gluten-free products where desired.