A free, flexible 7-day weight-loss meal plan including breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include macros and links to the WW recipe builder so you can calculate your personal points.
7-Day Healthy Meal Plan
I love to bake—so do my mom and aunt—and I’m grateful that both my daughters enjoy baking together. Those moments become lasting family memories. As the holidays approach, cookie swaps, gingerbreads and seasonal treats like Cranberry Bliss Bars or chocolate pistachio biscotti are on my mind. A fun holiday project for kids (and grown-ups) is DIY gingerbread tree ornaments—your home will smell incredible!
With grocery prices rising, many households are adjusting budgets and getting creative in the kitchen. One of the most effective ways to save money while eating well is meal planning. These 7-day plans are designed to help you shop smarter, reduce food waste, and stay on track with healthy eating while keeping flexibility for snacks, beverages and extras.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is now available. This spiral-bound 52-week planner includes weekly meal planning grids you can tear out and post on the fridge, a 12-week meal plan, 30 recipes (15 new), and tear-out grocery lists. It also has space for gratitude, affirmations and weekly intentions—helpful for starting each week with purpose.
Where to buy:
- Amazon
- Barnes & Noble
- IndieBound
A note about WW Personal Points
I no longer publish fixed WW points because plans change, but each recipe includes a link to the WW recipe builder so you can calculate your personal points. Click the orange button in the recipe card to open the Weight Watchers recipe builder (US only; you must be logged into your account). All cookbook recipes in the cookbook index have been updated as well.
About This Meal Plan
These free 7-day flexible meal plans are meant as a guide with plenty of wiggle room to add coffee, beverages, fruit, snacks, dessert, wine, or swap recipes for meals you prefer. Breakfasts and lunches Monday–Friday are scaled for one serving; dinners and all weekend meals are scaled for a family of four. Several recipes make enough for leftovers or next-day lunches.
Depending on your goals, aim for at least 1,500 calories per day as a baseline—individual needs vary by age, weight and activity level. This plan leaves room for adjustments to match your targets and appetite. The organized grocery list below makes shopping easier, saves time and money, reduces dining-out, and limits food waste.
If you’re on Facebook, join the Skinnytaste Facebook Community to share photos and ideas. You can also subscribe to the email list so you never miss a new meal plan.
Meal Plan
Breakfast and lunch Monday–Friday are designed for one serving; dinners and weekend meals serve a family of four. Grocery list covers everything needed to prepare every meal on the plan.
MONDAY
B: High-Protein Zucchini Omelet
L: Taco Salad Meal Prep
D: Roasted Sweet Potato & Black Bean Bowls
Total Calories (approx.): 1,181*
TUESDAY
B: Pineapple Chia with Cottage Cheese
L: Taco Salad Meal Prep
D: Shrimp Scampi Tacos with Caesar Salad Slaw and Cauliflower Leek Soup
Total Calories (approx.): 1,030*
WEDNESDAY
B: Pineapple Chia with Cottage Cheese
L: Taco Salad Meal Prep
D: Air Fryer Chicken Thighs with Mediterranean Quinoa Salad and String Beans with Garlic and Oil
Total Calories (approx.): 1,066*
THURSDAY
B: High-Protein Zucchini Omelet
L: Taco Salad Meal Prep
D: Instant Pot Spaghetti with Meat Sauce with a green salad**
Total Calories (approx.): 1,096*
FRIDAY
B: PB & J Yogurt
L: Tuna Egg Salad over 2 cups arugula
D: Sheet Pan Teriyaki Salmon and Vegetables (double batch) with 3/4 cup brown rice
Total Calories (approx.): 1,084*
SATURDAY
B: PB & J Yogurt (batch for four)
L: Slow Cooker Minestrone Soup with Everything Parmesan Crisps (double batch)
D: Dinner out
Total Calories (approx.): 514*
SUNDAY
B: Cottage Cheese, Egg & Sausage Frittata served over 2 cups arugula
L: Leftover Minestrone Soup with leftover Everything Parmesan Crisps
D: Chicken and Andouille Sausage Stew with 1/2 cup brown rice
Total Calories (approx.): 966*
*This is a guide; many women aim for around 1,500 calories per day. Use a personal calculator to estimate your calorie needs. The plan leaves room to add coffee, beverages, fruit, snacks, dessert or wine.
**Green salad: 6 cups mixed greens, 2 scallions, and 1/2 cup each of tomatoes, cucumbers, carrots and chickpeas with 1/4 cup light vinaigrette.
Shopping List
Produce
- 1/2 pound seedless grapes
- 1 small pineapple
- 3 lemons
- 4 limes
- 1 small Hass avocado
- 2 cucumbers (1 small, 1 English)
- 3 medium zucchini
- 1 green bell pepper
- 1 red bell pepper
- 1 package mini rainbow peppers
- 1 pound green beans
- 1 head cauliflower
- 1 pound broccoli florets
- 1 head garlic
- 1 (1-inch) piece fresh ginger
- 3 carrots
- 2 pounds sweet potatoes (about 4 medium)
- 1 small bunch celery
- 3–4 leeks
- 2 bunches scallions
- 1 small bunch cilantro
- 1 small bunch Italian parsley
- 1 small container fresh basil (or 2 tsp dried for soup)
- 1 small container fresh rosemary (or 1 tsp dried)
- 1 (5 oz) bag baby spinach
- 1 (1 lb) bag baby arugula
- 1 (5 oz) bag mixed greens
- 2 heads romaine lettuce
- 1 small bunch Lacinato kale
- 1 pint cherry or grape tomatoes
- 1 small red onion and 1 medium red onion
- 2 yellow onions
Meat, Poultry & Fish
- 2 lb 93% lean ground turkey
- 1 link Italian chicken sausage
- 1 package chicken or turkey andouille sausage
- 1 package center-cut bacon (optional)
- 2 1/2 lb bone-in chicken thighs (about 10)
- 3/4 lb chicken drumsticks (about 4)
- 1 lb peeled, deveined jumbo shrimp
- 1 lb wild salmon fillets (about 4)
Grains
- Dry brown rice (or 7 cups pre-cooked)
- Small package dry quinoa
- Small pasta (such as ditalini)
- Whole wheat spaghetti
- Unbleached all-purpose flour (small package)
- Corn tortillas (need 8)
Condiments & Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray or olive oil mister
- Kosher salt
- Fresh or ground black pepper
- Garlic powder
- Onion powder
- Cumin, chili powder, chipotle chili powder
- Paprika, oregano, coriander
- Crushed red pepper flakes, Herbs de Provence
- Dijon mustard, light vinaigrette, mayonnaise
- Sesame oil and toasted sesame seeds
- Reduced sodium soy sauce, unseasoned rice vinegar, distilled vinegar
- Bay leaves, dried minced onion, dried minced garlic
- Poppy seeds
Dairy & Refrigerated
- 1 dozen large eggs
- 1 pint liquid egg whites
- Unsalted butter (small box)
- Fresh Parmesan wedge
- 8 oz shredded cheddar
- Small container feta
- 16 oz nonfat plain Greek yogurt
- 32 oz plain yogurt
- 16 oz low-fat cottage cheese
- 8 oz unsweetened pineapple juice
- Small container pico de gallo (or ingredients to make your own)
Canned & Jarred
- 15 oz can white beans
- 15 oz can black beans
- 28 oz can petite diced tomatoes
- 8 oz can tomato sauce
- Small jar mild salsa
- 25 oz jar marinara or pomodoro sauce
- Small can chipotle peppers in adobo
- Small jar anchovy fillets
- 2 (32 oz) cartons reduced sodium chicken or vegetable broth
- Small jar kalamata olives
- 2.6 oz packet light tuna in water
- Small jar reduced-sugar grape jelly
- Small jar reduced-fat peanut butter
Dry Goods & Misc.
- Small package chia seeds (or 4 tbsp from bulk)
- Small package unsalted peanuts (or ~2 tbsp from bulk)
- Small package brown sugar
- Small package granulated sugar
You can substitute gluten-free products where needed. A printable Google Doc version of the plan and shopping list is available if you prefer to save or print the list.