A free, flexible 7-day weight-loss meal plan that includes breakfast, lunch and dinner, plus a convenient shopping list. Recipes include macro information and links to the WW (Weight Watchers) recipe builder so you can view your personal points when logged in.
7 Day Healthy Meal Plan
I hope your year is off to a great start. This week’s plan includes several favorites that appeared among the Top 25 Most Popular Skinnytaste Recipes for 2021. If you use Relish + you can easily scale serving sizes up or down to suit your household. If you haven’t tried Home Chef’s Skinnytaste meals yet, the current January selections include Baked Chicken Parmesan, Latin-Style Steak with Onions and Tomatoes, and Butternut Squash & Black Bean Enchiladas — sign-ups are available for a limited time and there is a promotional offer with code SKINNYTASTE10.
Ultimate Skinnytaste Meal Planner
I’m excited to announce the Skinnytaste Ultimate Meal Planner. This spiral-bound planner covers 52 weeks and includes weekly tear-out meal planning grids, a 12-week meal plan, 30 recipes (15 new), and tear-out grocery lists. It also provides space for gratitude, weekly intentions and simple goal-setting—small routines that make meal planning feel manageable and intentional. I use it to organize my week and hope you’ll find it helpful too.
Buy the meal planner here:
- Amazon
- Barnes & Noble
- IndieBound
A note about WW Personal Points:
Many readers have asked about WW PersonalPoints on recipes. Each recipe includes a link to the recipe builder; click the orange button next to the print button labeled “my personal points” and you’ll be taken to the Weight Watchers site where the WW points for that recipe are available (US only; you must be logged into your WW account). All cookbook recipes in the cookbook index have been updated accordingly.
About The Meal Plan
If you’re new to these weekly plans, I post free 7-day flexible healthy meal plans intended to serve as a helpful guide. They are designed with plenty of flexibility so you can add snacks, coffee, beverages, fruit, dessert or wine, or swap any recipe for something you prefer. You can browse recipes by course in the recipe index. The sample daily target is around 1500 calories, though individual needs will vary.
The included grocery list is organized and comprehensive to help make shopping faster, reduce food waste, and keep you prepared so you’re less likely to dine out. Having a plan saves time and money and helps keep you on track with your goals.
If you’re on Facebook, consider joining the Skinnytaste Facebook Community to see photos, tips and reader variations. There’s an email list you can subscribe to if you’d like meal plans delivered to your inbox so you never miss one.
THE DETAILS:
Breakfast and lunch Monday–Friday are designed to serve one person; dinners and all weekend meals are sized for a family of four. Some recipes yield leftovers suitable for the next day. The grocery list covers everything needed to prepare each recipe on the plan.
MONDAY (1/10)
B: Baked Oatmeal with Pears, Bananas & Walnuts*
L: Tuna Egg Salad on one slice whole grain bread with an orange
D: Spaghetti Squash Crust Pizza (double batch) and a green salad*
Total Calories: 1,144**
TUESDAY (1/11)
B: Leftover Baked Oatmeal
L: Tuna Egg Salad on one slice whole grain bread with an orange
D: Ground Turkey Skillet with Zucchini, Corn, Black Beans & Tomato served with Chipotle-Style Cilantro Lime Rice
Total Calories: 1,193**
WEDNESDAY (1/12)
B: Leftover Baked Oatmeal
L: Egg, Tomato & Scallion Sandwich with an apple
D: Kale & Potato Soup with Turkey Sausage with 2 oz multigrain baguette
Total Calories: 894**
THURSDAY (1/13)
B: Cinnamon Apple Yogurt Bowl
L: Leftover Kale & Potato Soup with 2 oz multigrain baguette
D: Baked Chicken Breasts with Houston’s Couscous Salad
Total Calories: 1,129**
FRIDAY (1/14)
B: Leftover Cinnamon Apple Yogurt Bowl
L: Leftover Kale & Potato Soup
D: Salmon Coconut Curry with Spinach & Chickpeas over 3/4 cup brown rice
Total Calories: 1,132**
SATURDAY (1/15)
B: Lemon Blueberry Buttermilk Sheet Pan Pancakes with 1 tbsp maple syrup and 1/2 a sliced banana
L: Shrimp Egg Rolls with Spicy Garlic Edamame
D: Dinner out
Total Calories: 607**
SUNDAY (1/16)
B: Leftover Lemon Blueberry Pancakes with 1 tbsp maple syrup and an orange
L: 1 generous cup White Bean Caprese Salad
D: Cheeseburger Crunch Wrap (double batch) with Crispy Air Fryer Sweet Potato Fries (double batch)
Total Calories: 1,116**
*You can prepare the baked oatmeal on Sunday night and freeze any portions your family won’t eat right away. The green salad listed above includes 6 cups mixed greens, 2 scallions, and 1/2 cup each of tomatoes, carrots, cucumbers and chickpeas, finished with 1/4 cup light vinaigrette.
**Calorie counts are intended as a guide. Women often aim for about 1500 calories per day, but individual needs vary. Use an appropriate calculator to estimate your personal calorie needs. These menus leave room for beverages, coffee, fruit, snacks or dessert.
# Make an extra three cups of rice to use for Saturday’s lunch.
*Google doc
Shopping List
The following shopping list is organized by categories to make grocery shopping quick and efficient. Quantities reflect the full week and assume weekend dinners are sized for four people; adjust as needed for your household.
Produce
- 2 medium apples
- 2 medium pears
- 7 medium oranges
- 1 medium lime
- 2 medium plus 2 large very ripe bananas
- 3 medium lemons
- 1 dry pint blueberries (or frozen as a substitute)
- 2 medium heads garlic
- 1 (4-inch) piece fresh ginger
- 1 small jalapeño
- 1 large Fresno chili
- 4½ pounds spaghetti squash
- 1 small cucumber
- 2 medium zucchini
- 1 large bunch scallions
- 3 medium red potatoes
- 1½ (about 4 medium) pounds sweet potatoes
- 1 small head green cabbage (or pre-shredded bag)
- 2 medium bunches kale
- 1 small head Romaine lettuce (or pre-shredded for Crunch Wrap)
- 1 (5-ounce) container baby spinach
- 1 (5-ounce) container mixed greens
- 3 medium carrots
- 1 small bunch fresh radishes
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh mint
- 1 small bunch/container fresh basil
- 2 dry pints grape or cherry tomatoes
- 1 small plus 1 large vine-ripened tomato
- 1 small red onion
- 3 small yellow onions
Meat, Poultry & Fish
- 2 pounds 93% lean ground turkey
- 14 ounces Italian chicken or turkey sausage
- 1½ pounds boneless, skinless chicken breasts
- 1½ pounds skin-on salmon fillets
- ½ pound large peeled and deveined shrimp
Grains
- 1 small loaf sliced whole grain bread
- 1 small whole grain roll (or extra sliced bread)
- 1 (10-ounce) multigrain baguette
- 1 package (10-inch) low-carb tortillas
- 1 small package white whole wheat flour
- 1 small package unbleached all-purpose flour
- 1 small package quick oats
- 1 package seasoned panko breadcrumbs
- 1 small package dry whole wheat couscous
- 1 small package dry brown rice (or 3 cups pre-cooked)
- 1 small package long-grain or basmati rice
Condiments & Spices
- Extra virgin olive oil
- Vegetable oil
- Cooking spray
- Olive oil spray or an oil mister
- Kosher salt
- Freshly ground pepper
- Pure maple syrup
- Honey
- Cinnamon
- Nutmeg
- Vanilla extract
- Regular or light mayonnaise
- Dried oregano
- Light vinaigrette dressing
- Cumin
- Crushed red pepper flakes
- Garlic powder
- Dried parsley
- Paprika
- Cayenne pepper
- Madras curry powder
- Toasted sesame oil
- Sesame seeds
- Reduced-sodium soy sauce
- Unseasoned rice vinegar
- Sweet chili sauce, duck sauce or spicy mustard (optional for dipping)
- Balsamic glaze
- Ketchup
- Golden mustard
Dairy & Refrigerated
- 1 dozen large eggs
- 1 package egg roll wrappers
- 1 (8-ounce) chunk fresh mozzarella
- 1 (8-ounce) bag shredded part-skim mozzarella
- 1 small package sliced American or cheddar cheese (about 4 slices)
- 1 small box unsalted butter
- 1 small wedge fresh Parmesan
- 1 (32-ounce) container plain nonfat yogurt
- 1 pint 1% buttermilk
- 1 (8-ounce) container skim milk or non-dairy milk of choice
Canned & Jarred
- 1 (15-ounce) can Great Northern or white kidney beans
- 2 (15-ounce) cans chickpeas
- 1 (15-ounce) can black beans
- 1 (14-ounce) can light coconut milk
- 1 (32-ounce) plus 1 (48-ounce) carton reduced-sodium chicken broth
- 1 (5-ounce) can light tuna in water
- 1 (4-ounce) can or 4.5-ounce tube tomato paste
- 1 small jar tomato-basil marinara or pizza sauce
- 1 small jar dill pickle chips
Frozen
- 1 small package corn kernels
- 1 large package edamame in pod
Miscellaneous Dry Goods
- Baking powder
- Baking soda
- 1 small package regular or golden raisins (about 1/2 cup plus 1 tbsp if from bulk)
- 1 small package raw sugar
- 1 small package granulated sugar
- 1 small package chopped walnuts (about 1/2 cup plus 1 tbsp)
- 1 small package sliced almonds (about 1/3 cup)
You can choose gluten-free alternatives for grains if desired.