A complimentary 7-day, flexible weight loss meal plan featuring breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include nutrition information, macros and WW points where applicable.
7 Day Healthy Meal Plan
If you enjoy tossing ingredients into a slow cooker in the morning and coming home to a ready-made dinner, you’re not alone. Favorite slow cooker recipes included in these meal plans are Slow Cooker Pernil (great for multiple meals), Slow Cooker Minestrone Soup, Madison’s Favorite Tacos and Crock Pot Chicken a la Criolla. These make weekday evenings much simpler and save time on busy days.
With grocery costs rising, planning meals is one of the most effective ways to stay on budget while eating well. Meal planning helps you waste less food, eat out less, and shop with purpose. For more budget-focused options, consider the 5-day Budget Friendly Meal Plans available through Relish+ which offers extended meal planning features and additional recipes.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner with weekly tear-out planning grids, a 12-week meal plan, 30 recipes (including 15 new ones) and detachable grocery lists. It also includes sections for gratitude, intentions and weekly goals — useful features if you like starting your week with a focused mindset.
Where to Buy the Meal Planner
- Amazon
- Barnes and Noble
- Indie Bound
A note about WW Points
Recipe points in this plan are updated to reflect the current WW program and are listed with each recipe. The WW button in recipe cards links to the Weight Watchers recipe builder (US accounts only) where you can view how points were calculated and add recipes to your daily tracker. All cookbook recipes in the site’s cookbook index have also been updated.
About This Meal Plan
These free, 7-day flexible meal plans are offered as a practical guide. They include room to customize portions, add coffee, beverages, fruits, snacks, dessert, wine or swap in recipes you prefer. If you’re tracking calories, aim for at least 1500 calories per day as a starting point, adjusting for your age, weight and goals. The plan includes a clear, organized shopping list to simplify grocery trips and reduce food waste.
Join the Skinnytaste community on Facebook to see what others are cooking, share photos and swap ideas. You can also subscribe to the email list to receive meal plans and recipe updates by email.
Meal Plan Overview
Breakfast and lunch from Monday through Friday are portioned for one person; dinners and all weekend meals are sized to serve a family of four. Some dinners produce leftovers that work for next-day lunches. The grocery list below includes everything needed for the week.
MONDAY (2/20)
B: High Protein Egg White Muffins, 1 thin slice whole grain toast with 2 teaspoons butter and an orange
L: Mayo-less Tuna Pasta Salad
D: Sheet Pan Baked Feta with Broccolini, Tomatoes and Chickpeas served with ¾ cup Quinoa
Total Calories: 1,155*
TUESDAY (2/21)
B: High Protein Egg White Muffins, 1 thin slice whole grain toast with 2 teaspoons butter and an orange
L: Mayo-less Tuna Pasta Salad
D: Turkey Taco Spaghetti Squash Boats with Avocado Salad and Citrus Vinaigrette
Total Calories: 1,007*
WEDNESDAY (2/22)
B: High Protein Egg White Muffins, 1 thin slice whole grain toast with 2 teaspoons butter and an orange
L: Leftover Turkey Taco Spaghetti Squash Boats with 2 ounces avocado
D: Chicken Tenders Parmesan with Garlic Butter Mushrooms
Total Calories: 1,140*
THURSDAY (2/23)
B: High Protein Egg White Muffins, 1 thin slice whole grain toast with 2 teaspoons butter and an orange
L: Leftover Turkey Taco Spaghetti Squash Boats with 2 ounces avocado
D: Turkey Stuffed Peppers with a green salad**
Total Calories: 982*
FRIDAY (2/24)
B: Overnight Oats in a Jar
L: Leftover Turkey Stuffed Peppers and leftover green salad
D: Broiled Fish with Tomato Caper Sauce with ¾ cup brown rice and Roasted Parmesan Green Beans
Total Calories: 1,040*
SATURDAY (2/25)
B: Greek Yogurt with Berries, Nuts and Honey (served family-style)
L: Chicken and Lentil Soup
D: Dinner out (choose mindfully)
Total Calories: 513*
SUNDAY (2/26)
B: Crustless Potato Jalapeño Quiche with ½ cup low-fat cottage cheese
L: Leftover Chicken and Lentil Soup
D: Air Fryer Breaded Cubed Steak with Puerto Rican Style Beans and ½ cup brown rice
Total Calories: 1,121*
*These calorie totals are approximate. Women aiming for weight loss should typically aim for around 1500 calories per day, but individual needs vary. Use a calorie calculator to estimate your specific needs. This plan leaves room to add beverages, snacks or extra portions if required.
**Green salad: 8 cups mixed greens, 2 scallions, ½ cup each: tomatoes, carrots, cucumbers, chickpeas and 5 tablespoons light vinaigrette. Reserve one serving with 1 tablespoon dressing on the side for Friday’s lunch. Prepare an extra 3 cups of cooked rice if you’d like additional servings for Friday dinner.
A printable Google Doc version of the plan and shopping list is available for convenience.
Shopping List
Produce
- 5 medium oranges
- 5 medium limes
- 1 medium lemon
- 1 medium banana
- 1 (6-ounce) container blueberries
- 2 (6-ounce) containers mixed berries
- 1 small (5-ounce) plus 1 medium (6-ounce) Hass avocado
- 4 large red bell peppers
- 2 small jalapeños
- 1 medium cubanelle or banana pepper
- 1 large head garlic
- 2 medium shallots
- 3 small spaghetti squash
- 2 bunches broccolini (about 1 pound)
- 1 pound Crimini or Baby Bella mushrooms
- ¾ pound green beans
- 2 medium cucumbers
- 1 small (5 oz) plus 1 medium (8 oz) Yukon Gold potato
- 1 large carrot
- 1 small crown broccoli florets
- 1 large bunch scallions
- 1 large bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch fresh basil
- 1 (5-ounce) container baby arugula
- 1 (1-pound) container mixed greens
- 1 pint heirloom cherry tomatoes
- 5 medium vine-ripened tomatoes
- 2 small red onions
- 3 small yellow onions
Meat, Poultry and Fish
- 1 (8-ounce) package uncured turkey bacon
- 2 pounds 93% lean ground turkey
- 1½ pounds boneless, skinless chicken breast tenders
- ¾ pound boneless, skinless chicken thighs
- 1½ pounds (4 fillets) fish such as tilapia, flounder or grouper
- 1 pound (4 pieces) cubed steak
Grains
- Bag dry brown rice (or cooked equivalent)
- Small package dry quinoa (or cooked equivalent)
- Seasoned breadcrumbs
- Quick oats
- Whole wheat pasta
- Thin-sliced whole grain bread
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Kosher salt
- Black pepper or peppercorns
- Garlic powder
- Adobo seasoning
- Red wine vinegar
- Crushed red pepper flakes (optional)
- Cumin, chili powder, paprika, smoked paprika, oregano
- Light vinaigrette or ingredients to make your own
- Cinnamon and honey
- Sazon seasoning
- Bay leaves
Dairy & Refrigerated
- 16-ounce carton egg whites
- 1 dozen large eggs
- Butter
- 32-ounce low-fat cottage cheese
- 32-ounce nonfat plain Greek yogurt
- 8-ounce bags shredded cheddar, part-skim mozzarella and Pepper/Colby Jack
- 8-ounce shredded reduced-fat Mexican blend (or sub cheddar)
- Medium wedge Parmesan cheese
- 8-ounce feta cheese
- 8-ounce unsweetened almond milk (or substitute regular milk)
- 8-ounce 2% milk and a pint half-and-half
Canned & Jarred
- Small jar capers
- Two 15-ounce cans chickpeas
- 15.5-ounce can pink or red kidney beans
- 5-ounce can Albacore tuna in water
- 14-ounce can reduced sodium chicken broth
- Jar marinara sauce
- 15-ounce can tomato sauce
Miscellaneous Dry Goods
- Small package chia seeds (or from bulk bin: 1 tablespoon)
- Preferred sweetener (monk fruit, stevia, etc.)
- Small package chopped walnuts (or bulk bin: 5 tablespoons)
- Small bottle white wine (Pinot Grigio or Sauvignon Blanc)
- 1-pound package dry lentils
- Better than Bouillon chicken flavor or equivalent
*Gluten-free alternatives can be used as needed.