A free, flexible 7-day weight loss meal plan that includes breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include macros and WW points for easy tracking.
I’m excited to share news about my newest cookbook, Skinnytaste Simple: Easy, Healthy Recipes with 7 Ingredients or Fewer — now available for preorder. I hope you enjoy the recipes and find them helpful. Happy St. Patrick’s Day — celebrate safely and deliciously!
With grocery prices rising, many of us need to be more strategic about meals. Meal planning is one of the best ways to control spending while keeping meals healthy. If you’re looking for more budget-friendly options, you can find additional 5-day meal plans and resources by checking the meal plan archive.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner designed to make meal planning simple. It includes weekly tear-out planning grids, a 12-week meal plan, 30 recipes (including 15 new recipes), and removable grocery lists. It also includes space for weekly gratitude, affirmations and intentions to help you start each week thoughtfully.
Buy the Skinnytaste meal planner here:
- Amazon
- Barnes and Noble
- Indie Bound
A note about WW Points
All recipe points have been updated to reflect the current WW program and will display under each recipe title. The WW button in the recipe card links to the Weight Watchers recipe builder (US only; you must be logged into your account to view and add recipes). Cookbook recipes in the index are also updated to reflect the new point values.
About The Meal Plan
These free 7-day flexible meal plans are intended as a practical guide and offer plenty of wiggle room. You can add coffee, beverages, fruit, snacks, dessert or wine, or swap recipes for meals you prefer. If you’re new to the plans, visit the recipe index to search by course. Depending on your goals, aim for at least 1,500 calories per day as a baseline, recognizing that exact needs vary by age, weight and activity level.
This meal plan comes with a clear, organized grocery list to simplify shopping, help you save money and reduce food waste. Meal planning helps you dine out less, waste less food and always have the ingredients you need on hand to stay on track.
If you’re on Facebook, consider joining the Skinnytaste Facebook Community where members share photos and tips from the recipes. You can also subscribe to the email list to receive future meal plans and updates directly.
Meal Plan:
Breakfast and lunch Monday–Friday are portioned for one serving, while dinners and all weekend meals are portioned for a family of four. Several recipes yield leftovers suitable for another night or for lunch the next day. The grocery list below includes everything needed for the full week.
MONDAY (3/13)
B: Tropical Chia Pudding Breakfast Bowl
L: Asparagus Salad with Egg, Bacon and Dijon Vinaigrette (double recipe) with a whole grain roll
D: Tofu Tacos with Potatoes and Jalapenos with Best Guacamole
Total Calories: 1,151*
TUESDAY (3/14)
B: Tropical Chia Pudding Breakfast Bowl
L: Asparagus Salad with Egg, Bacon and Dijon Vinaigrette with a whole grain roll
D: Skillet Chicken in Tomato-Chipotle with Cilantro Lime Rice and Quick Black Beans
Total Calories: 1,142*
WEDNESDAY (3/15)
B: Air Fryer Breakfast Banana Split
L: Spicy Canned Salmon Rice Bowl
D: Tuna Noodle Casserole with 1 cup sliced cucumbers
Total Calories: 1,009*
THURSDAY (3/16)
B: Egg, Tomato and Scallion Sandwich and an orange
L: Leftover Tuna Noodle Casserole with 1 cup sliced cucumbers
D: Salmon Fried Rice (quadruple recipe) with Shrimp Egg Rolls
Total Calories: 1,154*
FRIDAY (3/17)
B: 2 servings Bell Pepper and Potato Frittata
L: Leftover Tuna Noodle Casserole with 1 cup sliced cucumbers
D: Crock Pot Corned Beef and Cabbage with Whole Wheat Irish Soda Bread Muffins
Total Calories: 1,064*
SATURDAY (3/18)
B: Easy Bagel with 2 tablespoons whipped cream cheese, 3 ounces lox and 1 slice red onion
L: Warm Salad with Artichoke Hearts, Roasted Peppers and Mozzarella (quadruple recipe)
D: Dinner out
Total Calories: 665*
SUNDAY (3/19)
B: Instant Pot Baked Oatmeal Bars
L: Chicken Parmesan Rolls with 8 carrot sticks
D: Honey-Mustard Air Fryer Pork Chops with Lemon-Parsley Potato Foil Packets and Sautéed Collard Greens with Bacon
Total Calories: 973*
*This plan is a guide. Women should aim for around 1,500 calories per day, though individual needs vary. A calorie calculator can help estimate your personal needs. The plan allows room to add beverages, fruit, snacks, dessert or wine. **Double the dough recipe for Chicken Parmesan Rolls on Sunday.
The full meal plan and shopping list are also available in a printable Google Doc for convenience.
Shopping List
Produce
- 1 medium kiwi
- 1 small mango
- 4 medium limes
- 1 medium lemon
- 1 medium orange
- 1 medium plus 1 large ripe bananas
- 4 medium (6-ounce) Hass avocados
- 1 small plus 2 large jalapeños
- 2 large cubanelle peppers
- 1 large red bell pepper
- 1 small green bell pepper
- 2 medium heads garlic
- 1 small shallot
- 1 (2-inch) piece fresh ginger
- 1 pound asparagus
- 1 medium Russet potato
- 1 ½ pounds Yukon gold potatoes
- 1 small bunch carrots
- 2 medium parsnips
- 10 ounces baby bella mushrooms
- 3 medium cucumbers
- 2 medium bunches scallions
- 1 large bunch collard greens
- 1 medium head Romaine lettuce
- 1 large head cabbage
- 1 small plus 1 large bunch cilantro
- 1 small bunch Italian parsley
- 1 small vine-ripened tomato
- 1 large red onion
- 1 small plus 2 medium yellow onions
Meat, Poultry and Fish
- 1 package center-cut bacon
- 1 (12-ounce) package lox (smoked salmon)
- 1 pound wild salmon
- ½ pound large peeled raw shrimp
- 1 ½ pounds (4) ¾-inch thick center-cut boneless pork chops
- 2 pounds lean corned beef brisket
- 1 ¾ pounds (3) boneless, skinless chicken breasts
Grains*
- 1 package (100-calorie) whole grain rolls
- 1 medium package (6-inch) corn tortillas
- 1 package whole wheat seasoned bread crumbs
- 1 package seasoned panko breadcrumbs
- 1 package no-yolk or egg noodles
- 1 small package old fashioned oats
- 1 medium package unbleached all-purpose flour
- 1 small package white whole wheat flour
- 1 small package dry long grain white rice
- 1 small package dry brown rice (or about 5 cups pre-cooked)
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray or oil mister
- Kosher salt
- Pepper grinder
- Whole peppercorns
- Garlic powder
- Honey
- Pure maple syrup
- Dijon mustard
- Sesame seeds
- Cinnamon
- Balsamic vinegar
- Optional bagel toppings: everything bagel seasoning, poppy seeds, dried garlic flakes, dried onion flakes
- Bay leaves
- Paprika
- Smoked paprika
- Chili powder
- Red wine vinegar
- Sweet chili sauce, duck sauce or spicy mustard (optional, for dipping)
- Reduced sodium soy sauce
- Unseasoned rice vinegar
- Sesame oil
- Light mayonnaise
- Furikake (or sesame seeds for the canned salmon rice bowls)
- Sriracha sauce
- Sazon
- Cumin
Dairy & Refrigerated
- 1 dozen large eggs
- 1 pint liquid egg whites
- 1 small tub whipped cream cheese
- 1 small container light sour cream
- 1 (32-ounce) container nonfat plain Greek yogurt
- 1 small box butter
- 1 pint low fat buttermilk
- 1 (8-ounce) container 1% milk
- 1 pint unsweetened vanilla almond or oat milk
- 1 (14-ounce) package extra firm tofu
- 1 small package egg roll wrappers
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) chunk fresh mozzarella cheese
- 1 small block or bag shredded reduced fat cheddar cheese
- 1 small wedge fresh Parmesan cheese
Canned and Jarred
- 1 small jar marinara sauce
- 1 small jar fresh salsa
- 1 large jar artichoke hearts
- 1 large jar roasted red peppers
- 1 medium jar capers
- 1 (5-ounce) can skinless wild pink or red salmon in water
- 2 (5-ounce) cans Albacore tuna in water
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (8-ounce) tomato sauce
- 1 (32-ounce) carton regular or low sodium chicken broth
- 1 (15-ounce) can black beans
- 1 small can/jar chipotle peppers in adobo
Frozen
- 1 small package petite peas
- 1 medium bag cauliflower rice (about 3 cups)
- 1 small bag pearl onions
Misc. Dry Goods
- 1 package chicken bouillon or Better than Bouillon
- 1 small package chia seeds (about ¾ cup if from bulk bin)
- 1 small package pecan halves (about ¼ cup if from bulk bin)
- 1 small package raisins (about 1 cup if from bulk bin)
- 1 small package unsweetened shredded dried coconut (about 3 tablespoons if from bulk bin)
- Monk fruit sweetener (or maple syrup or honey for the chia pudding)
- Colored sprinkles (optional, for Air Fryer Banana Split)
- 1 small bottle sherry (optional, for Tuna Noodle Casserole)
- Baking powder
- Baking soda
Non-Food Items
- Heavy duty aluminum foil
*You can buy gluten-free substitutes if desired.