A free 7-day flexible weight loss meal plan that includes breakfast, lunch and dinner along with a complete shopping list. Recipes include macros and links to the WW recipe builder so you can view your personal points.
7 Day Healthy Meal Plan
I hope you had a great week. This has been an exciting time with the release of the Skinnytaste Air Fryer Dinner Cookbook. If an air fryer is on your wish list, you’ll find a large collection of air fryer recipes to try. Also available is Relish +, which lets you adjust serving sizes in these meal plans for larger or smaller groups.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is now available. This 52-week spiral-bound planner includes weekly tear-out meal planning grids, a 12-week meal plan, 30 recipes (15 new), and detachable grocery lists. There’s also space to note gratitude, affirmations and intentions to help start each week with focus.
Purchase options are listed through retailers on the original site.
A note about WW Personal Points
Many readers ask about WW PersonalPoints on recipes. I include links to my recipe builder—look for the print recipe button that references personal points. Clicking that takes you to the WW site where, if you are logged in (US only), you can view the points and add the recipe to your day.
About this Meal Plan
These free 7-day flexible meal plans are meant to be used as a guide and include plenty of wiggle room. You can add coffee, beverages, fruits, snacks, dessert or a glass of wine, and you can swap recipes for meals you prefer. Recipes are searchable by course in the recipe index. The daily target for many women is around 1,500 calories; use this plan as a foundation and adjust portions to meet your needs.
The plan includes a clear, organized grocery list to make shopping easier and reduce food waste. Planning ahead helps save time, money and keeps you on track.
If you use Facebook, consider joining the Skinnytaste Facebook Community, where members share photos and tips. To receive future meal plans by email, subscribe to the mailing list on the Skinnytaste site.
THE DETAILS:
Breakfast and lunch Monday through Friday are sized to serve one. Dinners and all meals on Saturday and Sunday are designed to serve a family of four. Some recipes yield leftovers that work for a second night or for lunch the next day. The included grocery list covers everything you need to prepare all meals on the plan.
MONDAY (12/20)
B: Stuffed Bagel Balls and a grapefruit
L: Chicken Club Lettuce Wrap Sandwich with an apple
D: Pumpkin Mac and Cheese with Roasted Veggies
Total Calories: 981
TUESDAY (12/21)
B: Stuffed Bagel Balls and a grapefruit
L: Leftover Pumpkin Mac and Cheese with Roasted Veggies
D: Pressure Cooker Pozole
Total Calories: 978
WEDNESDAY (12/22)
B: Stuffed Bagel Balls and a grapefruit
L: Leftover Pumpkin Mac and Cheese with Roasted Veggies
D: Skillet Chicken Cordon Bleu with ¾ cup brown rice and Roasted Broccoli with Smashed Garlic
Total Calories: 1,161
THURSDAY (12/23)
B: 2 scrambled eggs, 1 ounce avocado and a banana
L: Leftover Pressure Cooker Pozole
D: House Special Fried Rice and Shrimp Egg Rolls
Total Calories: 1,228
FRIDAY (12/24)
B: 2 scrambled eggs, 1 ounce avocado and a banana
L: Leftover Pressure Cooker Pozole
D: Chilled Calamari Salad with Lemon and Parsley, Homemade Spinach Manicotti, and Sheet Pan Shrimp Oreganata
Total Calories: 1,391
SATURDAY (12/25)
B: Yogurt Sheet Pan Pancakes with Mixed Berries with 1 tablespoon maple syrup
L: Slow Cooker Butternut Pear Soup
D: Apricot-Rum Glazed Spiral Ham with Scalloped Potato Gratin and Roasted Green Beans with Caramelized Onions
Total Calories: 802
SUNDAY (12/26)
B: Breakfast Egg Rolls and an orange
L: Split Pea Soup with Ham
D: Dinner out
Total Calories: 627
Notes:
*Prepare the Sunday night dish in advance if desired.
**These calorie totals are a guide. Women may aim for about 1,500 calories per day—use a calorie calculator to estimate your personal needs. This plan leaves room for extras like coffee, snacks, fruits and a treat. #Make an extra 3 cups of rice to use for Thursday’s dinner.
Shopping List
Produce
- 2 small Bartlett pears
- 1 medium apple
- 2 medium bananas
- 3 medium lemons
- 1 medium lime
- 3 medium grapefruit
- 4 medium oranges
- 2 heads garlic
- 2 large shallots
- 1 (3-inch) piece fresh ginger
- 1 large Hass avocado (about 7 ounces)
- 1 lb cauliflower florets
- 1½ lb broccoli florets
- 1 lb Brussels sprouts
- 2¼ lb Yukon Gold potatoes (about 6 medium)
- 2 lb green beans
- 1 medium (2 lb) butternut squash
- 1 small red bell pepper
- 1 small bunch celery
- 3 large carrots
- 1 large bunch scallions
- 1 small head green cabbage (or bag pre-shredded)
- 1 small head iceberg lettuce
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh basil (or 2 tsp dried for quick marinara)
- 1 small vine-ripened tomato
- 1 small red onion
- 2 large Vidalia onions
- 1 medium white onion
- 1 large yellow onion
Meat, Poultry & Fish
- 3 oz sliced deli chicken or turkey breast
- 3 oz low-sodium deli ham (4 thin slices)
- 1 package center-cut bacon
- 1 lb large peeled and deveined shrimp
- 2 lb jumbo or colossal shrimp (about 20)
- 1 lb fresh squid (tubes and tentacles)
- 1¼ lb boneless pork shoulder
- 1½ lb boneless, skinless chicken breast cutlets
- 6 oz thin-sliced sirloin steak
- 1 (6–8 lb) fully cooked spiral-cut ham
- ½ lb chicken or turkey sausage (or substitute bacon in some recipes)
Grains
- Unbleached all-purpose flour
- White whole wheat flour (small package)
- Rotini pasta
- Dry brown rice (or 9 cups pre-cooked)
- Plain whole wheat breadcrumbs
Condiments & Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Kosher salt
- Freshly ground pepper
- Mayonnaise
- Everything bagel seasoning, sesame seeds, poppy seeds (optional for Bagel Balls)
- Nutmeg, chili powder, Dijon mustard
- Soy sauce (regular or reduced sodium)
- Unseasoned rice vinegar, toasted sesame oil
- Sriracha or chili-garlic sauce (optional)
- Sweet chili sauce or duck sauce (optional)
- Red wine vinegar, bay leaves, oregano, crushed red pepper flakes
- Vanilla extract, pure maple syrup, garlic powder, thyme
Dairy & Refrigerated
- 2 dozen large eggs
- Plain nonfat Greek yogurt (17.5 oz)
- Plain nonfat yogurt (32 oz)
- 1 box 1/3 less fat cream cheese
- Light sharp cheddar (8 oz)
- Part-skim mozzarella (8 oz)
- Sliced light Swiss cheese
- Gouda (4 oz)
- Parmigiano Reggiano wedge
- Pecorino Romano wedge (optional)
- Skim milk (1 quart), 1% milk (1 quart)
- Butter and light butter
- Part-skim ricotta (15 oz)
- Egg roll wrappers
Canned & Jarred
- 15-oz can pumpkin puree
- Small jar salsa (optional)
- Small jar roasted red peppers
- Two 15-oz cans hominy
- 28-oz can crushed tomatoes
- 13.5-oz can coconut milk
- Small jar apricot preserves
- Three 32-oz cartons low-sodium chicken broth
- 32-oz carton reduced sodium chicken broth
- 14.5-oz can chicken broth
Frozen
- Mixed berries
- 12-oz package riced cauliflower
- 10-oz package chopped spinach
Dry Goods & Misc.
- Baking powder, baking soda, granulated sugar
- Dry white wine (small bottle)
- Dark rum (small bottle)
- 1 lb bag dry split peas
Non-Food Items
- Parchment paper
- Aluminum foil
You may choose gluten-free ingredients where noted.