Get 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 include links to the WW Recipe Builder so you can see your personal WeightWatchers points.
7 Day Healthy Meal Plan
Summer is here and holiday weekends are perfect for good food and time with friends and family. If you plan to grill this season, try lighter, flavorful options like Inside Out Turkey Cheeseburgers, Grilled Crab Legs, or Grilled Bourbon Chicken. For colorful sides, Greek Pasta Salad or Rainbow Potato Salad brighten any plate.
With grocery prices on the rise, simple meal planning is an excellent way to save money, reduce waste, and keep meals healthy. Meal planning helps you shop intentionally, avoid impulse buys, and ensure you have nutritious meals ready all week. If you want more budget-conscious plans, there are additional 5-day Budget Friendly Meal Plans available by signing up for Relish+, which often offers a free trial.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is now available as a 52-week spiral bound planner designed to simplify meal planning. It includes weekly tear-out meal grids for the fridge, a 12-week meal plan, 30 recipes (including 15 new ones), and perforated grocery lists. There’s also space for weekly gratitude, intentions, and affirmations so you can start your week with purpose.
Buy the meal planner here:
- Amazon
- Barnes & Noble
- Indie Bound
A note about WW Personal Points:
I no longer list WW points directly because points can vary between plans, but every recipe links to the WW Recipe Builder so you can view your personal points. Look for the orange button in each recipe card labeled “my WW personal points” — it opens the WeightWatchers website where, when logged in, you can see the points and add the recipe to your day. All cookbook recipes in the cookbook index have been updated to include these links.
About the Meal Plan
These free 7-day flexible meal plans are meant to be a helpful guide with plenty of wiggle room. You can add snacks, coffee, fruit, drinks, dessert or wine, and swap meals to suit your taste. Breakfasts and lunches Monday–Friday are sized for one person; dinners and weekend meals are sized to serve a family of four. Some recipes yield leftovers that work for additional lunches or dinners.
Aim for at least 1,500 calories per day depending on your personal needs, goals, age and activity level. The meal plan is not a one-size-fits-all solution but provides a structured starting point. The included grocery list is organized to save time and reduce stress at the store, minimize food waste, and help you stay on track throughout the week.
If you’re active in the community, consider joining the Skinnytaste Facebook Community where members share photos, tips and recipe adaptations. You can also subscribe to the email list to receive meal plans and updates directly in your inbox.
Meal Plan
Breakfast and lunch Monday–Friday serve 1. Dinners and all weekend meals serve 4. The grocery list below covers everything needed for the full plan.
MONDAY (6/27)
B: Classic Egg Salad on 1 slice whole grain bread with 1 cup strawberries
L: Mayo-less Tuna Pasta Salad
D: Chickpea Milanese
Total Calories: 893*
TUESDAY (6/28)
B: LEFTOVER Classic Egg Salad on 1 slice whole grain bread with 1 cup strawberries
L: LEFTOVER Mayo-less Tuna Pasta Salad
D: Ground Turkey Taco Lettuce Wraps with 2 tbsp shredded cheddar and Best Guacamole with 12 tortilla chips
Total Calories: 1,117*
WEDNESDAY (6/29)
B: LEFTOVER Classic Egg Salad on 1 slice whole grain bread with 1 cup strawberries
L: Chickpea Avocado Salad (½ recipe) with 1 cup plain Greek yogurt and 1 tsp honey
D: Crock Pot Honey Sesame Chicken with ¾ cup brown rice and Roasted Broccoli with Smashed Garlic (double batch)
Total Calories: 1,173*
THURSDAY (6/30)
B: Protein PB & J Smoothie Bowl
L: Turkey Club with 8 baby carrots
D: LEFTOVER Honey Sesame Chicken with ¾ cup brown rice and leftover roasted broccoli
Total Calories: 1,135*
FRIDAY (7/1)
B: Protein PB & J Smoothie Bowl
L: Turkey Club with 8 baby carrots
D: Grilled Shrimp Panzanella Skewers with Lemon-Parsley Potato Foil Packets
Total Calories: 976*
SATURDAY (7/2)
B: Strawberry Scones with 1 cup cantaloupe
L: Healthy Baked Chicken Nuggets with White Bean Caprese Salad
D: Dinner out (choose a balanced option)
Total Calories: 584*
SUNDAY (7/3)
B: LEFTOVER Strawberry Scones with 1 cup cantaloupe
L: Buffalo Shrimp Lettuce Wraps
D: Peruvian-Inspired Grilled Chicken Skewers with Avocado Aji Verde Sauce with 1 corn on the cob and Black Bean, Avocado, Cucumber & Tomato Salad
Total Calories: 1,015*
*This meal plan is a guide. Women should generally aim for around 1,500 calories per day, but needs vary by age, height, weight and activity. Use a calorie needs calculator to estimate your personal target. The plan leaves room for coffee, beverages, fruit, snacks, dessert or wine.
*A printable Google Doc version of the plan and shopping list is also available.
Shopping List
Produce
- 2 (1-pound) containers fresh strawberries
- 4 medium and 2 large peaches
- 1 medium cantaloupe
- 2 medium lemons
- 3 medium limes
- 5 medium (6-ounce) Hass avocados
- 4 medium ears of corn
- 1 large English cucumber
- 1 small bell pepper (color of your choice)
- 2 medium jalapenos
- 3 pounds broccoli florets
- 1 pound baby red or Yukon gold potatoes
- 2 medium heads garlic
- 1 small bunch scallions
- 1 small bunch celery
- 1 small bag baby carrots
- 1 small bunch/container fresh chives (or scallion greens for garnish)
- 1 small bunch/container fresh basil
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 large head Romaine lettuce
- 1 medium head Iceberg lettuce
- 1 (1-pound) container baby arugula
- 1 dry pint PLUS 1 (1-pound) container cherry or grape tomatoes
- 3 medium vine-ripened tomatoes
- 1 large red onion
- 1 small yellow onion
Meat, Poultry and Fish
- 3 pounds boneless, skinless chicken breasts
- 2 pounds boneless, skinless chicken thighs
- 1.3 pounds 99% lean ground turkey
- 2 pounds large or jumbo peeled and deveined shrimp
- 1 package center-cut bacon
- 6 ounces sliced deli turkey breast
Grains*
- 1 small loaf thin-sliced whole grain bread
- 1 package whole wheat pasta (penne, cavatappi or rotini)
- 1 package seasoned breadcrumbs (whole wheat or white)
- 1 package panko breadcrumbs
- 1 small sourdough roll
- 1 small package all-purpose unbleached flour
- 1 small package whole wheat flour
- 1 bag tortilla chips
- 1 small bag dry brown rice (or 6 cups pre-cooked)
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray or oil mister
- Kosher salt
- Pepper grinder or fresh peppercorns
- Regular or light mayonnaise
- Paprika
- Red wine vinegar
- Unfiltered apple cider vinegar
- Rice wine vinegar
- White vinegar
- Balsamic glaze
- Sesame oil and sesame seeds
- Sriracha and Frank’s RedHot sauce
- Reduced sodium soy sauce
- Honey
- Garlic powder, onion powder
- Cumin, chili powder, oregano
- Vanilla extract and Sazon
Dairy & Refrigerated
- ½ dozen large eggs
- 1 (4-ounce) chunk fresh mozzarella
- 1 small wedge fresh Parmesan
- 1 (8-ounce) bag shredded cheddar cheese
- 1 small box butter
- 1 pint light buttermilk
- Milk, nut or soy beverage of your choice (8 oz)
- 1 (8-ounce) container nonfat plain Greek yogurt
- 1 small container light blue cheese dressing (or ingredients to make your own)
Canned and Jarred
- 1 (15.5-ounce) can black beans
- 1 (15-ounce) can Great Northern or white kidney beans
- 1 (15-ounce) can chickpeas
- 1 (8-ounce) can tomato sauce
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (5-ounce) can albacore tuna
- 1 small jar peanut butter
- 1 small jar capers
Frozen
- 1 small package blueberries (or buy fresh and freeze)
- 1 small package sliced strawberries
Dry Goods & Baking
- Cornstarch
- Baking powder
- 1 small package chickpea flour
- 1 small container vanilla protein powder
- 1 bottle light beer (optional)
- 1 small package granulated sugar
Non-Food Items
- Wood or metal skewers
- Heavy duty aluminum foil
*You can substitute gluten-free products if needed.