A free, flexible 7-day weight loss meal plan that includes breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include nutritional macros and Weight Watchers points to help you plan meals and stay on track.
7 Day Healthy Meal Plan (April 17-23)
Spring brings sunshine, growth, unpredictable weather and the start of spring sports—busy days and hectic evenings are common. Make weeknights easier with slow-cooker meals like Madison’s Favorite Beef Tacos, ready when you walk in the door, or quick options like Tortilla Encrusted Chicken Tenders for nights with games or practices.
With grocery prices rising, many households are adjusting budgets and getting creative in the kitchen. One of the best ways to save money and keep eating well is to plan your meals in advance. If you want more budget-minded weekly plans, check out the 5-day Budget Friendly Meal Plans available through Relish+ (includes a 14-day free trial).
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner that includes weekly tear-out meal grids, a 12-week meal plan, 30 recipes (15 new) and grocery lists. It also includes space for gratitude, affirmations and weekly intentions—designed to help you start the week with purpose and stay organized.
Where to buy the Skinnytaste meal planner
- Amazon
- Barnes & Noble
- Indie Bound
A note about WW Points
All recipes here have been updated to reflect the current Weight Watchers program; points are shown under each recipe title. Use the recipe builder on the Weight Watchers site to view how points were calculated (US accounts only). Cookbook recipes in the index have also been updated to match.
About this Meal Plan
These free, 7-day flexible meal plans are intended as a helpful guide and include room to customize—add snacks, fruit, coffee, drinks, dessert or an extra serving when needed. If you need different portioning, swap recipes from the index or adjust according to your goals. As a general guideline, many women aim for about 1500 calories per day, but individual needs vary by age, activity level and goals.
This plan also includes an organized grocery list to simplify shopping, reduce waste and keep costs down. Having ingredients on hand helps you stick to the plan and avoid last-minute takeout.
Join the Skinnytaste Facebook Community to share photos, tips and suggestions with other members. If you prefer email, you can subscribe to the mailing list to receive meal plans and updates directly.
Meal Plan Overview
Breakfasts and lunches Monday through Friday are sized for one person; dinners and all weekend meals are sized for a family of four. Several recipes make enough for leftovers, which can be used for the next night or for lunch. The shopping list contains everything needed to prepare the week’s meals.
MONDAY (4/24)
B: Berry Cottage Cheese Breakfast Bowl
L: Food Cart-Style Chicken Salad with White Sauce with ½ whole wheat pita
D: Margherita Pizza and Chickpea Salad with Cucumbers and Tomatoes
Total Calories: 1,070*
TUESDAY (4/25)
B: 2 scrambled eggs with 1 oz avocado, 1 slice whole grain toast and an orange
L: Food Cart-Style Chicken Salad with ½ whole wheat pita
D: One Pot Cheesy Turkey Taco Chili Mac with a green salad**
Total Calories: 1,189*
WEDNESDAY (4/26)
B: Berry Cottage Cheese Breakfast Bowl
L: Food Cart-Style Chicken Salad with ½ whole wheat pita
D: LEFTOVER One Pot Cheesy Turkey Taco Chili Mac with a green salad
Total Calories: 1,101*
THURSDAY (4/27)
B: 2 scrambled eggs with 1 oz avocado, 1 slice whole grain toast and an orange
L: Food Cart-Style Chicken Salad with ½ whole wheat pita
D: Ground Beef and Broccoli Stir Fry with ¾ cup brown rice
Total Calories: 1,231*
FRIDAY (4/28)
B: Berry Cottage Cheese Breakfast Bowl
L: Turkey Club and an apple
D: 3 cups Mexican Shrimp Cobb Salad
Total Calories: 1,079*
SATURDAY (4/29)
B: Bacon Spinach Breakfast Casserole with Gruyere with ½ grapefruit
L: Turkey Club (recipe x 4) and an apple
D: Dinner out
Total Calories: 763*
SUNDAY (4/30)
B: LEFTOVER Bacon Spinach Breakfast Casserole with ½ grapefruit
L: Warm Salad with Artichoke Hearts, Roasted Peppers and Mozzarella (recipe x 4)
D: Air Fryer Chicken Breast, Garlic Mashed Potatoes and Roasted Mushrooms with Parmesan
Total Calories: 1,149*
*Calories are a general guide; many women aim for around 1500 calories per day, but individual needs vary. For a personalized estimate, use an online calorie calculator. This plan leaves room to add beverages, snacks, fruit or dessert as desired.
**Green salad: 12 cups mixed greens, 4 scallions, 1 cup each tomatoes, carrots, cucumbers and chickpeas, and ½ cup light vinaigrette. Set aside half (dressing on the side) for Wednesday dinner.
*Google Doc with printable details is available for reference.
Shopping List
Produce
- 2 medium oranges
- 4 medium grapefruit
- 2 medium limes
- 2 medium lemons
- 5 medium apples
- 1 (6 oz) container blackberries
- 1 (6 oz) container raspberries
- 1 (6 oz) container blueberries
- 1 (12 oz) container strawberries
- 1 small (5 oz) plus 1 medium (6 oz) avocado
- 1 medium English cucumber
- 2 large cucumbers
- 1 large head garlic
- 1 large shallot
- 1 (1-inch) piece fresh ginger
- 1 medium red bell pepper
- 2 medium carrots
- 1 large head broccoli florets
- 2 lb (4 medium) Yukon Gold potatoes
- 1 ½ lb mixed mushrooms (white, beech, crimini, shiitake, etc.)
- 1 large bunch scallions
- 2 large heads Romaine lettuce
- 1 large head Iceberg lettuce
- 1 (5 oz) bag baby spinach
- 1 (1 lb) bag mixed greens
- 1 small bunch basil
- 1 small bunch thyme
- 1 small bunch cilantro
- 1 small bunch Italian parsley
- 11 medium vine-ripened tomatoes
- 2 small red onions
- 2 medium yellow onions
Meat, Poultry and Fish
- 1 1/3 lb 93% lean ground turkey
- 1 lb 93% lean ground beef
- 1 ½ lb boneless, skinless chicken thighs
- 1 ½ lb (4) boneless, skinless chicken breasts
- 1 large package center-cut bacon (about 18 slices)
- 1 lb thinly sliced deli turkey breast
- 1 lb cooked large shrimp
Grains
- Whole wheat pita bread
- Thin-sliced whole grain bread
- Whole wheat or gluten-free pasta shells
- Dry brown rice (or 3 cups pre-cooked)
- All-purpose or white whole wheat flour
Condiments & Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or oil mister)
- Kosher salt
- Freshly ground pepper
- Honey
- Cumin
- Oregano
- Paprika and smoked paprika
- Cayenne pepper
- Turmeric
- Mayonnaise (regular or light)
- Apple cider vinegar
- Garlic powder
- Chili powder and chipotle chili powder
- Light vinaigrette (or ingredients to make your own)
- Reduced sodium soy sauce
- Sesame oil and toasted sesame seeds
- Balsamic vinegar
- Onion powder
- Parsley
Dairy & Refrigerated
- 18-pack large eggs
- 1 pint nonfat milk
- Small tub whipped butter
- Light sour cream
- 1 (16 oz) container nonfat plain Greek yogurt
- 1 (8 oz) container whole milk plain yogurt
- 1 (32 oz) container low fat cottage cheese
- 1 (1 lb) fresh mozzarella
- 1 (8 oz) bag shredded reduced-fat Mexican cheese blend
- 1 (8 oz) bag shredded reduced-fat sharp cheddar
- Small wedge Parmesan cheese
- 1 (8 oz) block Gruyere cheese
Canned & Jarred
- Small jar mild harissa (optional)
- Small can San Marzano tomatoes
- 1 (29 oz) can chickpeas
- 1 (14.5 oz) can pink or red beans
- 1 (15 oz) can black beans
- 1 (16 oz) can fat-free refried beans
- 1 (10 oz) can RoTel tomatoes with green chilies
- 1 (8 oz) can tomato sauce
- 1 (32 oz) carton reduced sodium chicken broth
- Small jar capers
- 2 (15 oz) jars roasted red peppers
- 2 (14 oz) cans artichoke hearts
Frozen
- Small package corn kernels
Misc. Dry Goods
- Small package slivered almonds (or 6 Tbsp from bulk)
- Granulated sugar
- Baking powder
- Cornstarch
*Gluten-free options can be substituted where noted.