A free, flexible 7-day weight-loss meal plan that includes breakfast, lunch and dinner ideas plus a complete shopping list. All recipes list macros and link to the WW recipe builder so you can view your personal points.
7 Day Healthy Meal Plan
Happy New Year — 2023 is here! If you enjoyed the Top 25 Most Popular Healthy Recipes of 2022, you’ll notice many favorites appear throughout this week’s meal plan. Thank you for all your support. This plan is designed to help you eat well, save time and stick to a budget while enjoying satisfying, wholesome meals.
With grocery prices on the rise, planning ahead is one of the most effective ways to save money and maintain healthy eating habits. Meal planning reduces food waste, cuts down on last-minute takeout, and helps you make smarter purchases. If you’re looking for additional budget-friendly weekly plans, consider the budget meal plan series offered through the site’s membership.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is also available: a 52-week spiral-bound planner with removable weekly planning grids, a 12-week meal plan, 30 recipes (including 15 new ones), and tear-out grocery lists. The planner includes space for weekly gratitude, affirmations and intentions to help you start your week with clarity and purpose.
Where to find the meal planner
- Amazon
- Barnes & Noble
- Indie Bound
A note about WW Personal Points
Points values can vary with different Weight Watchers plans, so individual points are not provided here. Recipes include links (via the recipe cards) to the WW Personal Points recipe builder so you can view the points for your account. Use the recipe card’s WW button to open the WW builder, where you can see points and add recipes to your day (requires logging into your WW account).
About the Meal Plan
This free 7-day flexible healthy meal plan is a practical guide with plenty of wiggle room. You can add coffee, beverages, fruit, snacks, dessert or a glass of wine, or swap in different recipes that better fit your preferences. If you’re new to these plans, they’re meant to be adaptable — search the recipe index by course to find alternatives.
As a general guideline, aim for a minimum of about 1,500 calories per day depending on your goals, age and activity level. The plan below provides estimated daily totals for reference and leaves space for extra snacks or drinks. The included shopping list is organized and comprehensive so grocery trips are faster, less stressful and more budget friendly.
Join the Skinnytaste community on social media to see photos, tips and variations other readers share, and subscribe to the email list if you want to receive meal plans directly to your inbox.
Meal Plan
Breakfast and lunch Monday through Friday are sized for one person, while dinners and all weekend meals are scaled to serve a family of four. Several dinners yield leftovers suitable for another night or for lunches.
MONDAY (1/2)
B: Avocado Toast with Egg
L: Buffalo Chicken Salad
D: Roasted Sweet Potato and Black Bean Bowls
Total Calories: 1,173*
TUESDAY (1/3)
B: Peanut Butter Breakfast Oatmeal Bowl
L: Buffalo Chicken Salad
D: Enchilada Turkey Meatloaf with Latin Yellow Rice
Total Calories: 1,209*
WEDNESDAY (1/4)
B: High-Protein Scrambled Eggs (½ recipe) with one thin slice whole grain bread and ½ grapefruit
L: Leftover Enchilada Turkey Meatloaf with Chickpea Salad (½ recipe)
D: Air Fryer Chicken Thighs with leftover Latin Yellow Rice and Quick Cabbage Slaw
Total Calories: 1,228*
THURSDAY (1/5)
B: High-Protein Scrambled Eggs (½ recipe) with one thin slice whole grain bread and ½ grapefruit
L: Leftover Enchilada Turkey Meatloaf with Chickpea Salad (½ recipe)
D: Air Fryer Steak with Roasted Butternut Squash with Onions, Bacon and Parmesan
Total Calories: 1,113*
FRIDAY (1/6)
B: Peanut Butter Breakfast Oatmeal Bowl
L: Tuna Egg Salad over 2 cups mixed greens
D: Blackened Shrimp and Grits with Wilted Spinach with Garlic
Total Calories: 1,149*
SATURDAY (1/7)
B: Easy Bagels (double dough for Sunday lunch) with 2 tablespoons whipped cream cheese, thin cucumber slices and red onion rings
L: Avocado Quinoa Salad (double batch)
D: Dinner out
Total Calories: 667*
SUNDAY (1/8)
B: Peanut Butter Protein Oatmeal Cookies
L: Pepperoni Pizza Bites with 8 baby carrots
D: Slow Cooker Beef Ragu with 1 cup whole wheat spaghetti and a green salad
Total Calories: 1,077*
*These calorie totals are a guide; many women aim for around 1,500 calories per day depending on individual needs. There is extra flexibility to add snacks or beverages. Double the bagel dough if you want an extra lunch on Sunday.
Green salad details: 12 cups mixed greens, 4 scallions, and 1 cup each of tomatoes, cucumbers, carrots and chickpeas tossed with ½ cup light vinaigrette. Set aside half of the salad (dressing on the side) for dinner on Tuesday.
Downloadable shopping list: a printable Google document is available for convenience.
Shopping List
Produce
- 1 medium grapefruit
- 4 medium bananas
- 7 medium limes
- 2 medium lemons
- 1 (6-ounce) container fresh raspberries
- 1 (6-ounce) container fresh blueberries
- 3 large (7-ounce) Hass avocados
- 3 medium jalapeños
- 1 medium red bell pepper
- 5 Persian cucumbers (or 1 large English cucumber)
- 2 large cucumbers
- 1 small bunch celery
- 2 medium carrots
- 1 medium bag baby carrots
- 2 pounds (4 medium) sweet potatoes
- 1 medium butternut squash (or 20 ounces pre-cut)
- 1 medium head garlic
- 2 large bunches scallions
- 2 medium bunches fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small head Romaine lettuce
- 1 small bunch Lacinato kale
- ½ small head white cabbage
- 1 (1-pound) bag baby spinach
- 1 (1-pound) bag mixed greens
- 2 medium beefsteak or heirloom tomatoes
- 3 medium vine-ripened tomatoes
- 2 small plus 1 medium red onion
- 1 large yellow onion
Meat, Poultry and Fish
- 1½ pounds (4) sirloin steaks (1-inch thick)
- ¾ pound 90% lean ground beef sirloin
- 1½ pounds 93% lean ground turkey
- 6 medium bone-in, skin-on chicken thighs
- 1 (8-ounce) boneless, skinless chicken breast
- 1 sweet or spicy Italian chicken sausage link (about 3 ounces)
- 1 small package turkey pepperoni
- 1 package center-cut bacon
- 1 pound jumbo shrimp
Grains
- 1 loaf thin-sliced whole grain bread
- 1 package old-fashioned or quick oats
- 1 package quick-cooking (not instant) grits
- 1 small package dry brown rice (or 2 cups pre-cooked)
- 1 small package dry long-grain white rice
- 1 small package dry quinoa (or 3 cups pre-cooked)
- 1 small package unbleached all-purpose flour
- 1 package whole wheat spaghetti
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or oil mister)
- Kosher salt
- Pepper grinder or fresh peppercorns
- Mayonnaise
- Hot sauce (such as Frank’s RedHot)
- Chili powder, chipotle chili powder, cumin, coriander
- Garlic powder, onion powder, paprika
- Sazon seasoning (or homemade mix)
- Apple cider vinegar
- Herbs de Provence or oregano
- Cayenne pepper, thyme, oregano, cinnamon
- Vanilla extract
- Optional bagel toppings: everything bagel seasoning, sesame, poppy seeds, dried garlic or onion flakes
- Crushed red pepper flakes (optional)
- Bay leaves
- Light vinaigrette (or ingredients to make your own)
- Distilled white vinegar
Dairy & Refrigerated
- 1 dozen large eggs
- 1 small tub whipped cream cheese
- 1 small box butter
- 1 (8-ounce) bag shredded Mexican blend cheese
- 1 (8-ounce) bag shredded part-skim mozzarella
- 1 small block sharp cheddar
- 1 small wedge Parmesan
- 1 (16-ounce) tub 2% cottage cheese
- 1 (32-ounce) nonfat plain Greek yogurt
- 1 pint nonfat milk
- 1 small container light blue cheese dressing (optional)
Canned and Jarred
- 1 small jar or can chipotle peppers in adobo
- 1 small can mild enchilada sauce (or ingredients to make your own)
- 1 (15-ounce) can chickpeas
- 1 (15-ounce) can black beans
- 1 (4-ounce) can mild chopped green chilies
- 1 small jar marinara or pizza sauce
- 1 (28-ounce) can crushed tomatoes
- 1 (32-ounce) low-sodium chicken broth
- 1 (2.6-ounce) packet light tuna in water
- 1 small jar creamy peanut butter
Frozen
- 1 small package frozen corn kernels
Misc. Dry Goods
- Chicken or vegetable bouillon cubes
- 1 small package sugar-free chocolate chips
- 1 small container vanilla protein powder
- 1 small package almonds (or buy from bulk, about 2 tablespoons)
- 1 small package chia seeds (or from bulk, about 2 teaspoons)
- 1 small package granulated sugar
- Baking powder
*Gluten-free alternatives can be substituted where desired.