A free, flexible 7-day weight loss meal plan including breakfast, lunch and dinner with a complete shopping list. Recipes include nutrition details and links to tools that help calculate your personal WW points.
7-Day Healthy Meal Plan
With spring just around the corner, now is the perfect time to try comforting, healthful recipes that warm you from the inside out. Favorites to try include a lighter Shepherd’s Pie, a Sausage, Cheese and Veggie Breakfast Casserole, or a quick Instant Pot Baked Ziti. For a simple dessert, baked bananas with just three ingredients are an easy, satisfying option.
One of the best ways to maintain healthy, homemade eating habits is to plan and prepare ahead. Weekday meal prep plans make it simple to assemble breakfasts, lunches and dinners that are both delicious and convenient. These plans collect recipes that are easy to prepare, travel well for on-the-go meals, and include clear instructions on what to prep when, plus smart storage tips to preserve freshness.
About Relish+
Relish+ powers customizable Skinnytaste meal plans that you can save and edit. With Relish+ you can collect recipes from multiple sources, create shopping lists, and order groceries directly for added convenience. Many users find that saving a plan and having their grocery list organized is the best way to stick with healthy routines.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a spiral-bound 52-week planner designed to simplify weekly meal planning. It includes tear-out weekly grids that can be posted on your fridge, a 12-week meal plan, 30 recipes (15 new), and grocery list pages. The planner also includes space for gratitude, weekly intentions and simple goal-setting to help you start each week with focus.
The planner is useful for anyone who wants a structured, printable format for meal planning and grocery organization.
A note about WW Personal Points
Many readers ask about WW Personal Points. Recipe pages include links to the recipe builder tool that displays Personal Points for logged-in users (US only). Use the recipe builder to see the points for your portions and add them to your daily plan. All cookbook recipes in the index have been updated to include this tool where available.
About the Meal Plan
This free, 7-day flexible meal plan is intended as a guide with room to adjust portion sizes and snacks. You can swap recipes or add items such as coffee, fruit, snacks, dessert or wine. The sample plan targets roughly 1,500 calories per day for women as a general guideline, but you should adjust calories to suit your personal goals and needs.
The plan also includes an organized grocery list to make shopping efficient and reduce waste. Having the right ingredients on hand helps you dine at home more often, save money, and avoid last-minute takeout.
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The Details
Breakfast and lunch Monday through Friday are planned as single servings. Dinners and weekend meals are planned to serve a family of four, and some recipes intentionally yield leftovers for lunches the next day. The grocery list is comprehensive and designed to cover every meal in the plan so shopping is straightforward.
MONDAY
B: Peanut Butter Oatmeal Protein Cookies*
L: BBQ Chicken Salad*
D: Vegetarian Enchiladas with Butternut Squash and Black Beans (2 enchiladas) with Cilantro Lime Cauliflower Rice
Total Calories: 976**
TUESDAY
B: Leftover Peanut Butter Oatmeal Protein Cookies
L: Leftover BBQ Chicken Salad
D: Shrimp Scampi Tacos with Caesar Salad Slaw and Broccoli and Orzo
Total Calories: 1,011**
WEDNESDAY
B: 2 scrambled eggs, 1 slice whole-grain toast, 1 oz avocado
L: Greek Chickpea Salad (½ recipe)
D: Korean Beef Rice Bowls
Total Calories: 1,005**
THURSDAY
B: Greek Yogurt with Berries, Nuts, and Honey
L: Leftover Greek Chickpea Salad
D: Orecchiette Pasta with Chicken Sausage and Broccoli plus a green salad
Total Calories: 971**
FRIDAY
B: Greek Yogurt with Berries, Nuts, and Honey
L: Leftover Orecchiette Pasta with Chicken Sausage and Broccoli
D: Seattle Asian Salmon Bowls
Total Calories: 969**
SATURDAY
B: Omelet Tortilla Breakfast Wrap (recipe makes 4)
L: Lebanese Lentil Soup with ½ whole wheat naan
D: Dinner out
Total Calories: 700**
SUNDAY
B: Baked Oatmeal with Blueberries and Bananas
L: Leftover Lebanese Lentil Soup with ½ whole wheat naan
D: Whole Roasted Chicken with Lemon and Rosemary, served with a Perfect Baked Potato and Roasted Parmesan Green Beans
Total Calories: 1,130**
*Prep Sunday night if you like.
**This is a guide. Women should aim for around 1,500 calories per day as a general recommendation; use a calorie calculator to estimate your individual needs. Plenty of room is left in the daily totals to add coffee, beverages, fruit, snacks, dessert or wine.
Shopping List
Produce
- 4 very ripe bananas
- 1 pint fresh blueberries (or frozen as a substitute)
- 1 (6-ounce) container fresh berries
- 5 medium lemons
- 2 limes
- 3 heads garlic
- 1 4-inch piece fresh ginger
- 1 jalapeño
- 1 small and 1 medium cucumber
- 1 (in-husk) ear of corn (or frozen kernels)
- 1 Hass avocado
- 5 ounces white mushrooms
- 1 container sprouts (e.g., daikon)
- 2 pounds Russet potatoes
- 1 large sweet potato
- ¾ pound green beans
- 1 head cauliflower
- 2 pounds broccoli florets (or 1½ pounds pre-cut)
- 1 green bell pepper
- 1 medium butternut squash (or ¾ lb pre-cut)
- 3 carrots
- 1 bunch celery
- 3 bunches scallions
- 1 bunch Lacinato kale
- 1 head romaine lettuce
- 1 (5-ounce) container mixed greens
- 1 (5-ounce) container baby spinach
- 1 bunch fresh Italian parsley
- 3 bunches cilantro
- 1 small bunch rosemary
- 1 container fresh oregano (or ½ tsp dried for dressings)
- 1 pint grape or cherry tomatoes
- 2 vine-ripened tomatoes
- 1 red onion
- 2 yellow onions
Meat, Poultry and Fish
- 1 (8-ounce) boneless, skinless chicken breast
- 1 (3-pound) whole chicken
- 1 pound Italian chicken sausage
- 1 pound peeled and deveined jumbo shrimp
- 1 pound 93% lean ground beef
- 1 pound wild salmon
- 1 package center-cut bacon
Grains
- Old-fashioned or quick oats
- Whole-grain sliced bread
- Corn tortillas (about 8)
- Low-carb whole-wheat flour tortillas (2 packages if needed)
- Whole wheat naan
- Orzo pasta
- Orecchiette pasta
- Dry brown rice or pre-cooked equivalent
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Kosher salt
- Freshly ground black pepper
- Sesame oil and sesame seeds
- Rice wine vinegar and mirin
- Reduced-sodium soy sauce
- Wasabi paste
- Gochujang (Korean chili paste)
- Crushed red pepper flakes
- Honey and light vinaigrette dressing
- Dijon mustard, chili powder, cumin
- BBQ sauce and Montreal chicken seasoning
- Vanilla extract, cinnamon, garlic powder, Herbes de Provence
Dairy & Refrigerated
- 1 dozen large eggs
- Butter
- Light ranch dressing or ingredients to make your own
- 8-ounce bag shredded reduced-fat Mexican cheese blend
- 2-ounce chunk feta cheese
- Wedge of Parmesan cheese
- 8-ounce container nonfat milk or milk of choice
- 32-ounce container nonfat plain Greek yogurt
- Fresh salsa or hot sauce (optional)
Canned & Jarred
- Peanut butter or other nut butter
- 15-ounce can enchilada sauce (or ingredients to make your own)
- 10-ounce can RoTel tomatoes with green chilies
- 15-ounce can chickpeas
- 15-ounce can reduced-sodium black beans
- Small can/jar anchovy fillets
- Small jar Kalamata or Gaeta olives
- Two 32-ounce cartons vegetable broth
Dry Goods & Snacks
- Sugar-free chocolate chips
- Chopped walnuts
- Nori (roasted seaweed)
- Vanilla protein powder
- Light brown sugar
- Baking powder
- Dry green lentils (1 lb)
You can choose gluten-free alternatives where indicated.
The shopping list above covers all recipes in the 7-day plan and is arranged by category to make grocery store trips faster and less stressful. Preparing some items in advance will save time during the week and help keep your meals healthy and consistent.