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 links to the WW recipe builder so you can check your personal points if you use Weight Watchers.
7 Day Healthy Meal Plan
With spring break approaching for many families, this plan includes several kid-friendly recipes in case your house is full of children or you’re running errands and outings. Favorites like Sloppy Joe’s, Pepperoni Pizza Bites and a simple Triple Berry Crisp are included, and a staycation is a great time to let kids help choose and prepare meals.
If the fixed 7-day format feels too rigid for your schedule or household size, consider using the plan available through Relish +, where you can modify any ready-made 7-day plan: delete meals, swap in other recipes, change serving sizes or add your own dishes. Relish + updates the grocery list automatically as you customize, and you can print it or send it for delivery or pickup.
Ultimate Skinnytaste Meal Planner
The new Skinnytaste Ultimate Meal Planner is now available. This spiral-bound, 52‑week planner includes weekly planning grids you can tear out and post on your fridge, a 12-week meal plan, 30 recipes (15 brand new), and tear-out grocery lists. There are sections for gratitude, affirmations and intentions to help you start the week intentionally. It’s designed to simplify planning and keep you organized.
Buy the meal planner here:
- Amazon
- Barnes and Noble
- Indie Bound
A note about WW Personal Points:
I no longer list PersonalPoints values directly since WW plans vary, but every recipe includes a link to the WW recipe builder where you can view and add the recipe to your personal plan (U.S. only; you must be logged in). The orange button in each recipe card leads to the Weight Watchers site. All cookbook recipes in the cookbook index are kept updated.
About The Meal Plan
These free 7-day flexible meal plans are intended as guides with plenty of room to adapt. You can add coffee, beverages, extra fruit, snacks, dessert or wine, or swap any recipe for a meal you prefer. Search the recipe index to find dishes by course. The daily target for many women is roughly 1,500 calories, but you can adjust this based on your needs.
The plan includes a clear, organized shopping list designed to simplify grocery trips, reduce waste, save time and keep you prepared to cook at home.
If you’re part of the Skinnytaste Facebook Community, you’ll find members sharing photos and tips. You can also subscribe to the email list to receive meal plans and updates.
Meal Plan:
Breakfasts and lunches Monday through Friday are sized for one person; dinners and all weekend meals are sized to serve a family of four. Some recipes make leftovers that work for another night or as next-day lunches. The shopping list below covers everything needed for the week.
MONDAY (3/21)
B: High-Protein Scrambled Eggs (½ recipe) with 1 oz avocado and 2 Tbsp salsa
L: Chickpea Avocado Salad with ¼ cup shelled pistachios
D: Mushroom Risotto with 2 cups arugula, ½ oz shaved Parmesan and 2 tsp light balsamic vinaigrette
Total Calories: 1,059*
TUESDAY (3/22)
B: Greek Yogurt with Berries, Nuts and Honey
L: Leftover Mushroom Risotto with arugula, shaved Parmesan and balsamic
D: Turkey Enchilada Stuffed Poblanos with Cilantro Lime Rice
Total Calories: 1,090*
WEDNESDAY (3/23)
B: High-Protein Scrambled Eggs (½ recipe) with 1 oz avocado and 2 Tbsp salsa
L: Chickpea Avocado Salad with ¼ cup shelled pistachios
D: Colombian Carne en Bistec over ¾ cup brown rice topped with a fried egg
Total Calories: 1,070*
THURSDAY (3/24)
B: Greek Yogurt with Berries, Nuts and Honey
L: Leftover Colombian Carne en Bistec over ¾ cup brown rice
D: Air Fryer Chicken Milanese with Mediterranean salad
Total Calories: 1,164*
FRIDAY (3/25)
B: High-Protein Scrambled Eggs (½ recipe) with 1 cup strawberries
L: Spiralized Raw Zucchini Salad with avocado and edamame, plus ¼ cup shelled pistachios
D: Tuna Noodle Casserole
Total Calories: 967*
SATURDAY (3/26)
B: Stuffed Bagel Balls** with 1 cup mixed berries
L: Zesty Lime Shrimp and Avocado Salad
D: Dinner out
Total Calories: 454*
SUNDAY (3/27)
B: Huevos Rancheros (double recipe)
L: Chicken Parmesan Rolls with 8 baby carrots
D: Inside-Out Turkey Cheeseburgers with Rainbow Potato Salad
Total Calories: 1,188*
*This plan is a guideline. Many women aim for around 1,500 calories per day, but needs vary. Consult a calorie calculator to estimate your personal requirement. The plan allows room to add beverages, coffee, snacks, fruit, dessert or wine.
**Double the bagel dough recipe to make extra for Saturday lunch.
*Shopping list source: Google doc reference available for download in the original plan.
Shopping List
Produce
- 3 medium limes
- 2 medium lemons
- 1 (12-ounce) container fresh strawberries
- 1 dry pint fresh berries (your choice)
- 2 (6-ounce) containers fresh berries (your choice)
- 1 small (5-ounce) plus 1 medium (6-ounce) Hass avocado
- 1 small head garlic
- 2 medium shallots
- 1 medium jalapeño
- 4 large fresh poblano chiles
- 1 small bell pepper
- 1 medium cucumber
- 1 medium zucchini
- 1 small bunch celery
- 1 medium bag baby carrots
- 1½ pounds rainbow baby potatoes
- 15 ounces sliced baby bella (crimini) mushrooms
- 1 small bunch scallions
- 1 large bunch fresh cilantro
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh basil
- 1 small bunch fresh Italian parsley
- 1 (1-pound) package baby arugula
- 1 medium plus 1 large head romaine lettuce
- 1 dry pint cherry or grape tomatoes
- 1 medium heirloom tomato
- 9 medium vine-ripened tomatoes
- 1 small red onion
- 3 small plus 2 medium yellow onions
Meat, Poultry and Fish
- 1¾ pounds 93% lean ground turkey
- 1½ pounds sirloin steak tip
- 2 pounds (8) boneless, skinless chicken breast cutlets
- ¾ pound boneless, skinless chicken breast (or ½ pound pre-cooked)
Grains*
- 1 small package arborio rice
- 1 small package dry brown rice (or 3 cups pre-cooked; white rice can substitute)
- 1 small package dry long grain white or jasmine rice
- 1 package panko breadcrumbs
- 1 package whole wheat seasoned breadcrumbs
- 1 small package (6-inch) corn tortillas (you need 8)
- 1 package No-Yolk noodles
- 1 small package all-purpose or white whole wheat flour
- 1 package 100-calorie whole wheat hamburger buns
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or an oil mister)
- Kosher salt (Diamond Crystal recommended)
- Pepper grinder or fresh peppercorns
- Unfiltered apple cider vinegar
- Honey
- Light balsamic vinaigrette
- Mexican hot chili powder
- Cumin
- Oregano
- Bay leaves
- Garlic powder
- Red wine vinegar
- Yellow mustard
- Ketchup (optional)
- Olive oil mayonnaise or light mayonnaise
- Sesame seeds
- Optional bagel toppings: everything bagel seasoning, poppy seeds, dried garlic or onion flakes
Dairy & Refrigerated
- 2 dozen large eggs
- 1 (6-ounce) container low-fat cottage cheese
- 1 (6-ounce) container 2% plain Greek yogurt
- 1 (32-ounce) container nonfat plain Greek yogurt
- 1 (8-ounce) box reduced-fat cream cheese
- 1 large wedge fresh Parmesan
- 1 block reduced-fat cheddar
- 1 small box butter
- 1 (8-ounce) bag shredded Colby-Jack
- 1 (8-ounce) bag shredded part-skim mozzarella
- 1 block feta cheese
- 1 package cotija or queso blanco
- 1 (8-ounce) container 1% milk
Canned and Jarred
- 1 small jar salsa
- 1 small jar sliced pickles
- 1 (15-ounce) can chickpeas
- 1 (28-ounce) can tomato sauce
- 2 (5-ounce) cans tuna in water
- 2 (32-ounce) cartons vegetable stock or broth
- 1 (32-ounce) carton regular or reduced-sodium chicken broth
- 1 small can or jar chipotle chiles in adobo
- 1 (4-ounce) can chopped green chiles
- 1 small jar marinara
Frozen
- 1 pound jumbo cooked shrimp (or raw to cook yourself)
- 1 small package frozen shelled edamame
- 1 small package peas
Misc. Dry Goods
- 1 package shelled pistachios (¾ cup if from bulk)
- 1 bottle white wine (e.g., Sauvignon Blanc)
- 1 small bottle sherry (optional for Tuna Casserole)
- 1 small package chopped walnuts (2 Tbsp if from bulk)
- Baking powder
*You can buy gluten-free substitutes if needed.