A free, flexible 7-day weight loss meal plan with breakfast, lunch and dinner ideas plus a complete shopping list. Recipes include macros and Weight Watchers (WW) points to help you stay on track and make meal prep simple and satisfying. Follow the plan as written or swap in your favorite recipes to match your tastes and schedule.
7-Day Healthy Meal Plan
As the weather turns cool and the nights get cozy, comfort food becomes even more appealing. This plan features warming casseroles, hearty stews and easy weeknight favorites. Try options like Tuna Noodle Casserole, Sicilian Rice Ball Casserole, or have breakfast for dinner with a Veggie Ham and Cheese Breakfast Egg Casserole. Each day is balanced and designed to help you aim for roughly 1500 calories per day while leaving room for snacks, coffee, dessert or a glass of wine.
Why Meal Planning Matters
Meal planning saves time, reduces food waste and helps you stick to your nutrition and weight-loss goals. A clear weekly plan and a consolidated shopping list make grocery trips faster and less stressful. Planning also reduces the number of times you dine out, which helps control portions and spending. If you enjoy a printed planner, the Skinnytaste Meal Planner is now available for pre-order.
About This Meal Plan
These weekly plans are intended as a flexible guide. Breakfasts and lunches Monday through Friday are portioned for one person; dinners and all weekend meals are scaled for a family of four. Many recipes yield leftovers you can use for lunches or repeat dinners. The plan includes WW Blue SmartPoints for convenience, but you can swap any recipe to suit your preferences or dietary needs. Search the recipe index to find alternatives by course.
The included grocery list is organized by category so you can shop quickly and avoid missing ingredients. Brand suggestions reflect products commonly used, but you can substitute favorites or choose gluten-free options where noted. Cross-check your pantry before shopping — you may already have many staples and condiments on hand.
THE DETAILS:
There’s plenty of flexibility built into this plan for snacks, cocktails, desserts and meals out. You can move meals around to fit your week. If you’re using these plans, let the author know — feedback helps decide whether to continue sharing new weeks.
MONDAY (11/1)
B: Savory Cottage Cheese Bowl (3B 3G 3P)
L: Open-Faced Tuna Sandwich with Avocado (4B 4G 4P) with an apple (0B 0G 0P)
D: Instant Pot Baked Ziti (11B 11G 4P)
Totals: WW Points 18B 18G 11P, Calories 1,014*
TUESDAY (11/2)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Open-Faced Tuna Sandwich with Avocado (4B 4G 4P) with an apple (0B 0G 0P)
D: Cheesy Rotisserie Chicken Enchilada Skillet (9B 13G 9P)
Totals: WW Points 18B 25G 18P, Calories 1,088*
WEDNESDAY (11/3)
B: Savory Cottage Cheese Bowl (3B 3G 3P)
L: Open-Faced Tuna Sandwich with Avocado (4B 4G 4P) with an apple (0B 0G 0P)
D: Beef and Kabocha Squash Stew (6B 6G 6P)
Totals: WW Points 13B 13G 13P, Calories 909*
THURSDAY (11/4)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: LEFTOVER Beef and Kabocha Squash Stew (6B 6G 6P)
D: Stuffed Delicata Squash with Sausage-Mushroom Stuffing (5B 5G 5P) with a green salad* (1B 1G 1P)
Totals: WW Points 17B 20G 17P, Calories 945*
FRIDAY (11/5)
B: Savory Cottage Cheese Bowl (3B 3G 3P)
L: LEFTOVER Stuffed Delicata Squash with Sausage-Mushroom Stuffing (5B 5G 5P) with a green salad (1B 1G 1P)
D: Blackened Scallops with Horseradish Sauce (3B 4G 3P) and Wilted Baby Spinach with Garlic (1B 1G 1P) over ¾ cup brown rice (5B 5G 0P)
Totals: WW Points 18B 19G 13P, Calories 987*
SATURDAY (11/6)
B: Whole Wheat Pumpkin Pecan Pancakes (8B 8G 8P) with 2 tablespoons maple syrup (3B 3G 3P)
L: BLT Salad with Avocado (5B 5G 5P)
D: DINNER OUT OR ORDER IN!
Totals: WW Points 16B 16G 16P, Calories 483*
SUNDAY (11/7)
B: Spinach Ricotta Quiche (5B 7G 5P) and an orange (0B 0G 0P)
L: Prosciutto, Arugula and Balsamic Sandwich (recipe x 4) (9B 9G 9P) and a pear (0B 0G 0P)
D: Turkey Cutlets with Parmesan Crust (3B 4G 3P) with Garlic Mashed Potatoes (5B 5G 1P) and Roasted Parmesan Green Beans (1B 1G 1P)
Totals: WW Points 23B 26G 19P, Calories 1,089*
*This guide aims for about 1500 calories per day for women, though individual needs vary. There’s room to add extra beverages, snacks, fruit or dessert. **Green salad includes 7½ cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup light vinaigrette. Save one serving for leftover lunch on Friday.
Shopping List
Produce
- 3 medium apples
- 4 medium pears
- 4 medium oranges
- 1 lemon
- 2 containers fresh berries (about 6 ounces each)
- 2 small Hass avocados
- 2 small heads garlic
- 1 small jalapeño (optional)
- 5 Persian cucumbers or 1 large English cucumber
- 2 medium red bell peppers
- 2 pounds Yukon Gold potatoes
- 1 small bunch celery
- 2 carrots (one small, one medium)
- ¾ pound string beans
- ¼ pound shiitake mushrooms
- 1 small package alfalfa sprouts
- 1 kabocha squash (about 1 lb)
- 3 small delicata squash
- 1 small bag fresh baby spinach (about 5 ounces) plus 1 pound bag
- 1 bag mixed greens (10 ounces)
- 1 bag baby arugula (5 ounces)
- 1 head Romaine lettuce
- Fresh herbs: parsley, cilantro (optional), thyme, rosemary, chives, basil
- 1 bunch scallions
- 4 Roma tomatoes
- 1 large vine-ripened tomato
- 2 pints cherry or grape tomatoes
- 1 small red onion
- 1 small and 1 large yellow onion
Meat, Poultry and Fish
- 2 pounds stew beef
- 1 pound turkey breast cutlets (about 4 cutlets)
- 1 rotisserie chicken
- 3 ounces sliced prosciutto
- 1 package center-cut bacon
- 14 ounces sweet Italian chicken sausage
- 1¼ pounds large sea scallops (about 16 scallops)
Grains
- 1 loaf sliced whole grain bread
- 1 small French bread or baguette
- Corn tortillas (6-inch) package
- Whole wheat short pasta (such as ziti or cavatappi)
- Unbleached all-purpose flour
- White whole wheat flour
- Dry brown rice (or about 3 cups pre-cooked rice)
- Seasoned breadcrumbs
Condiments & Spices
- Extra virgin olive oil and vegetable oil
- Cooking spray or oil mister
- Kosher salt
- Black pepper
- Light mayonnaise
- Red wine vinegar and balsamic vinegar
- Honey
- Light vinaigrette or ingredients to make your own
- Cinnamon and pumpkin pie spice
- Vanilla extract and pure maple syrup
- Garlic powder, paprika, cayenne
- Dried herbs: thyme, oregano, rosemary (or fresh as noted)
- Dijon mustard and ground cumin
Dairy & Refrigerated
- 1 dozen large eggs
- 16-ounce container low-fat cottage cheese
- Fresh Parmesan wedge
- Small Pecorino Romano wedge (or extra Parmesan)
- 15-ounce carton part-skim ricotta
- 8-ounce bag shredded part-skim mozzarella
- 8-ounce bag shredded Mexican cheese blend
- 9-inch refrigerated deep-dish pie dough or crust
- Butter
- Pint of buttermilk
- Pint of nonfat milk
- Small tub light sour cream
- 17.5-ounce tub nonfat plain Greek yogurt
Canned & Jarred
- 15-ounce can pumpkin
- 32-ounce carton beef broth
- 16-ounce jar enchilada sauce or ingredients to make your own
- 14.5-ounce can chicken or vegetable broth
- Small jar sun-dried tomatoes
- 15-ounce can chickpeas
- 15-ounce can black beans
- Small jar prepared horseradish
- 5-ounce can albacore tuna in water
- Jar of marinara or ingredients to make a quick marinara
Misc. Dry Goods
- Shelled pistachios (about 3 tablespoons) or buy from bulk
- Chopped pecans (about 5 tablespoons) or walnuts as a substitute
- Small bottle Marsala wine
- Baking powder
*You can choose gluten-free versions of grains and flour where desired.
This meal plan and shopping list are designed to simplify weeknight cooking while supporting weight-loss goals. Use the plan as a framework: swap, scale and adjust portions to suit your household and preferences, and enjoy a week of balanced, flavorful meals.