A free, flexible 7-day weight loss meal plan that includes breakfast, lunch and dinner ideas plus a complete shopping list. All featured recipes include nutrition information such as macros and WW (WeightWatchers) points to help you stay on track.
Easter is here and 2023 is flying by—if you need a fresh brunch idea this year, try Artichoke Pie, Bacon Spinach Breakfast Casserole, or assemble an elegant bagel board. For air-fryer fans, Prosciutto-wrapped figs are an easy and impressive option. Wishing everyone a Happy Easter and a meaningful Passover!
With grocery prices on the rise, many of us are adjusting our shopping habits and getting creative in the kitchen. One of the best ways to save money and maintain healthy eating is to plan your meals. If you want more budget-friendly options, sign up for Relish+ to access extended meal plans and resources.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner designed to simplify meal planning. It includes weekly tear-out grids, a 12-week plan, 30 recipes (15 new), and grocery lists you can tear out and use on your fridge. Each week has space for gratitude, intentions and meal notes to help you start your week focused and organized.
Where to buy the Skinnytaste meal planner
- Amazon
- Barnes & Noble
- Indie Bound
A note about WW Points
All recipe points have been updated to reflect the current WW program and will display under each recipe title. The WW button in each recipe card links to the WeightWatchers recipe builder (US only; you must be logged into your account to view and add recipes). Cookbook recipes in the index have been updated as well.
About this meal plan
These free, flexible 7-day meal plans are intended as a practical guide with room to personalize. You can swap recipes, increase portion sizes, and add coffee, beverages, snacks, dessert or wine according to your needs. Search the recipe index by course to find alternatives. As a general guideline, many women aiming for weight loss should target around 1,500 calories per day, though individual needs vary by age, activity and goals.
This plan includes an organized grocery list to save time and reduce food waste. Planning ahead helps you dine out less, limit impulse purchases, and keep nutritious options on hand.
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Meal Plan
Breakfasts and lunches Monday–Friday are portioned for one; dinners and weekend meals are portioned for a family of four. Many recipes yield leftovers useful for another dinner or next-day lunch. The shopping list below covers all ingredients needed for the full week.
MONDAY (4/3)
B: Tropical Chia Pudding Breakfast Bowl*
L: Orange and Arugula Salad with Red Onion and Gorgonzola, topped with 4 ounces cooked chicken breast*
D: Greek Mac and Cheese with Spring Pea Soup with Fresh Herbs
Total Calories (approx.): 1,171
TUESDAY (4/4)
B: Tropical Chia Pudding Breakfast Bowl
L: Leftover Greek Mac and Cheese
D: Turkey Enchilada–Stuffed Poblanos (Rellenos) with Fiesta Lime Rice
Total Calories (approx.): 1,032
WEDNESDAY (4/5)
B: Tropical Mango Blueberry Lassi with 2 hard‑boiled eggs
L: Leftover Greek Mac and Cheese
D: Braised Brisket with Potatoes and Carrots, served with Kale and Brussels Sprouts Salad
Total Calories (approx.): 1,157
THURSDAY (4/6)
B: High‑Protein Enchilada Scrambled Eggs with ½ cup mixed berries
L: Rainbow Quinoa Salad with Lemon Dressing (half recipe)
D: Leftover Braised Brisket with Potatoes and Carrots and leftover Kale and Brussels Sprouts Salad
Total Calories (approx.): 1,164
FRIDAY (4/7)
B: High‑Protein Enchilada Scrambled Eggs with ½ cup mixed berries
L: Rainbow Quinoa Salad with Lemon Dressing
D: Baked Shrimp “Parmigiana” Hero with 2 cups arugula, 1 tablespoon shaved Parmesan and 2 teaspoons light vinaigrette
Total Calories (approx.): 1,184
SATURDAY (4/8)
B: Banana Nut Pancakes with 1 tablespoon melted peanut butter and ½ cup sliced strawberries
L: Loaded “Nacho” Chicken Tostadas
D: Dinner out
Total Calories (approx.): 564
SUNDAY (4/9)
B: Crustless Ham and Cheese Quiche
L: Classic Deviled Eggs and Asparagus and Feta Tartlets with Phyllo Crust
D: Apricot‑Rum Glazed Spiral Ham with Cream of Asparagus and Leek Soup and Layered Potato Cups with Spring Herbs and Leeks
Total Calories (approx.): 860
*Prepare chia pudding and cook the chicken for Monday on Sunday evening. Calorie totals are approximate guides; adjust portions and snacks to match your personal calorie and macronutrient goals.
Downloadable shopping lists and printable documents are available to make weekly prep easier. A Google document with the grocery list and additional notes is provided for convenience.
Shopping List
Produce
- Kiwi, mango, orange, lemons and limes
- Banana, strawberries and blueberries
- Hass avocados, garlic, jalapeño, yellow bell pepper, poblano peppers
- Asparagus, Brussels sprouts, Yukon Gold and red potatoes
- Cucumbers, scallions, leeks, carrots, broccoli florets
- Red cabbage, cilantro, Italian parsley, mint, tarragon or basil, dill, thyme, chives
- Baby kale, baby spinach, baby arugula, grape or cherry tomatoes, vine‑ripened tomatoes
- Red and white onions
Meat, Poultry & Fish
- Jumbo shrimp (1 lb)
- Boneless skinless chicken breast (about 1 lb or 11 oz precooked)
- Lean ground turkey (¾ lb)
- Beef brisket (about 5 lb)
- Ham steak (9 oz) and/or spiral ham (6–8 lb)
Grains
- Whole wheat or white whole wheat flour, unbleached all‑purpose flour
- Cake meal (optional for Passover), French bread, corn tostada shells
- Whole wheat seasoned breadcrumbs, panko, dry quinoa, long‑grain white rice
- Whole wheat elbow pasta
Condiments & Spices
- Extra virgin olive oil, canola oil, cooking spray
- Balsamic vinegar, apple cider vinegar, Dijon mustard
- Honey, pure maple syrup, vanilla extract
- Kosher salt, fresh pepper, cinnamon, nutmeg, paprika, bay leaves
- Oregano, thyme or marjoram, coriander, cumin, adobo seasoning, Mexican chili powder
- Chipotle peppers in adobo, light vinaigrette, light mayonnaise, marinara or ingredients to make your own
Dairy & Refrigerated
- Large eggs (18‑pack), liquid egg whites
- Half‑and‑half, 2% milk, 1% milk, unsweetened almond milk
- Crème fraîche, garlic & herb cheese spread, butter
- Swiss cheese, shredded cheddar, Colby‑Jack blend, reduced‑fat Mexican blend, part‑skim mozzarella
- Feta, gorgonzola (or substitute), Parmesan wedge
- Nonfat plain yogurt, whole milk yogurt, nonfat plain Greek yogurt
Canned & Jarred
- Vegetable, reduced‑sodium chicken and beef broth
- Black beans, tomato paste, tomato sauce, marinara or ingredients to make your own
- Pitted Kalamata olives, sliced black olives, chipotle peppers in adobo
- Peanut butter, apricot preserves
Frozen
- Peas, corn kernels, mango chunks, phyllo dough
Dry Goods & Baking
- Chia seeds, shredded unsweetened coconut, whole almonds, chopped pecans or walnuts
- Monk fruit sweetener, Stevia or coconut sugar (or maple syrup/honey)
- Baking powder, dark rum (small bottle for apricot‑rum glaze, optional)
You can substitute gluten‑free ingredients where indicated. Quantities listed in the full grocery list are designed to cover all recipes on the plan.