Enjoy a free, flexible 7-day weight-loss meal plan that includes breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include macro information and updated WW (WeightWatchers) points to help you track your meals and stay on target.
Spring is finally here—welcome the season of renewal with fresh flavors and lighter meals. Thank you for the warm messages about my new cookbook, Skinnytaste Simple: Easy, Healthy Recipes with 7 Ingredients or Fewer, which is available for pre-order.
With grocery costs rising, many households are rethinking menus and shopping habits. One of the most effective ways to save money while eating healthier is to plan your meals in advance. If you want more budget-friendly weekly plans, consider signing up for Relish+, which offers additional meal plans and a 14-day free trial.
Ultimate Skinnytaste Meal Planner
Consider the Skinnytaste Ultimate Meal Planner: a spiral-bound weekly planner with 52 weeks, removable weekly planning grids for your fridge, a 12-week meal guide, 30 recipes (including 15 new ones), and tear-out grocery lists. It also includes space for gratitude, weekly intentions, and notes to help you start each week intentionally.
Buy the Skinnytaste meal planner here:
- Amazon
- Barnes and Noble
- Indie Bound
A note about WW Points
Recipe points have been updated to reflect the current WW program and will be shown beneath the recipe title. The recipe card includes a WW button that links to the WeightWatchers recipe builder so you can view how points were calculated and add the recipe to your WW day (US users must be logged in). All cookbook recipes in the cookbook index have also been updated.
About The Meal Plan
These free 7-day flexible meal plans are meant to be a helpful guide. They include breakfasts and lunches portioned for one person Monday through Friday, while dinners and weekend meals are sized for a family of four. There’s plenty of flexibility to add coffee, snacks, fruit, dessert, wine, or to swap in your favorite recipes. If you need inspiration, you can browse recipes by course in the recipe index. As a general guideline, aim for at least 1,500 calories per day depending on your goals, activity level, age and weight.
Each plan also includes a clear, organized grocery list to simplify shopping, reduce waste, and save time and money. Meal planning helps you eat at home more often, avoid last-minute takeout, and have nutritious ingredients on hand.
Join the Skinnytaste Facebook Community to share photos and ideas from the plan, or subscribe to the email list to receive meal plans directly to your inbox.
Meal Plan:
Breakfasts and lunches Monday through Friday are single servings; dinners and all weekend meals serve four. Some recipes yield leftovers suitable for an extra dinner or next-day lunch. The included grocery list covers everything needed to prepare every meal on the plan.
MONDAY (3/20)
B: Huevos Pericos (half recipe) with whole-grain toast
L: 1 cup Classic Chicken Salad in half a whole-wheat pita with 8 baby carrots
D: Instant Pot Baked Ziti with 2 cups baby arugula, 1 tablespoon shaved Parmesan and 2 teaspoons light balsamic vinaigrette
Total Calories: 1,214*
TUESDAY (3/21)
B: Huevos Pericos (half recipe) with whole-grain toast
L: 1 cup Classic Chicken Salad in half a whole-wheat pita with 8 baby carrots
D: Pork Carnitas with 2 corn tortillas, 1 ounce avocado and Pico de Gallo (double batch)
Total Calories: 1,065*
WEDNESDAY (3/22)
B: Berry Cottage Cheese Breakfast Bowl
L: 1 cup Classic Chicken Salad in half a whole-wheat pita with 8 baby carrots
D: Pork Carnitas with 2 corn tortillas, 1 ounce avocado and Pico de Gallo
Total Calories: 955*
THURSDAY (3/23)
B: Berry Cottage Cheese Breakfast Bowl
L: Chicken Club Lettuce Wrap with a pear
D: Turkey Shepherd’s Pie Stuffed Sweet Potato
Total Calories: 999*
FRIDAY (3/24)
B: Protein PB & J Smoothie Bowl
L: Chicken Club Lettuce Wrap with a pear
D: Two Baked Salmon Cakes with Zesty Avocado-Cilantro Buttermilk Dressing, Roasted Asparagus and 3/4 cup brown rice
Total Calories: 1,048*
SATURDAY (3/25)
B: Peanut Butter Oatmeal Protein Cookies (two cookies) with 1/2 cup cottage cheese
L: Leftover Baked Salmon Cakes with Zesty Avocado-Cilantro Buttermilk over 2 cups mixed greens
D: Dinner out
Total Calories: 633*
SUNDAY (3/26)
B: Peanut Butter Oatmeal Protein Cookies with 1/2 cup cottage cheese
L: Air Fryer Egg Salad in half a whole-wheat pita with an orange
D: Creamy Sausage and Potato Soup
Total Calories: 1,160*
*This is a guideline. Women may aim for around 1,500 calories per day depending on individual needs. Use a trusted calorie calculator to estimate your personalized needs. The plan leaves room to add beverages, snacks, fruit, dessert, or wine as desired.
*Google doc with printable details is available for personal use.
Shopping List
Produce
- 2 medium pears
- 4 medium oranges
- 7 medium limes
- 2 (6-ounce) containers fresh berries (your choice)
- 4 medium ripe bananas
- 2 small (5-ounce) plus 1 medium (6-ounce) Hass avocados
- 2 small heads garlic
- 3 small jalapeños
- 1 medium red bell pepper
- 1 small yellow bell pepper
- 4 small sweet potatoes (about 7 ounces each)
- 1 1/2 pounds yellow potatoes
- 1 pound asparagus
- 1 medium bunch celery
- 1 small bag baby carrots
- 4 ounces mushrooms
- 1 medium bunch scallions
- 1 large bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh thyme
- 1 (1-pound) bag or clamshell fresh baby spinach
- 1 (1-pound) bag or clamshell fresh baby arugula
- 1 (5-ounce) bag or clamshell fresh mixed greens
- 1 small head iceberg lettuce
- 10 medium vine-ripened tomatoes
- 1 medium red onion
- 1 small white onion
- 2 small yellow onions
Meat, Poultry and Fish
- 1 rotisserie chicken
- 6 ounces sliced deli chicken or turkey breast
- 1 package center-cut bacon
- 1 pound 93% lean ground turkey
- 4 mild Italian turkey or chicken sausage links
- 2 1/2 pounds boneless pork shoulder blade roast
- 1/2 pound wild Alaskan salmon
Grains*
- 1 package whole-wheat pitas
- 1 small loaf thin-sliced whole-grain bread
- 1 large package (6-inch) corn tortillas
- 1 package whole-wheat ziti or cavatappi
- 1 small package unbleached all-purpose flour
- 1 package seasoned breadcrumbs
- 1 small package old-fashioned oats
- 1 small bag dry brown rice (or 3 cups pre-cooked rice)
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray or an oil mister
- Kosher salt
- Pepper grinder or fresh peppercorns
- Adobo seasoning salt
- Dijon mustard
- Regular or light mayonnaise
- Light balsamic vinaigrette
- Sazon seasoning
- Oregano
- Cumin
- Bay leaves
- Honey or maple syrup (optional)
- Worcestershire sauce
- Hot sauce
- Old Bay seasoning
- Cinnamon
- Vanilla extract
- Paprika
- Italian seasoning
Dairy & Refrigerated
- 2 dozen large eggs
- 1 (16-ounce) plus 1 (32-ounce) containers low-fat cottage cheese
- 1 small tub part-skim ricotta cheese
- 1 small wedge Pecorino Romano (or substitute 1/4 cup Parmesan)
- 1 small wedge Parmesan cheese
- 1 (8-ounce) bag shredded part-skim mozzarella
- 1 (8-ounce) container almond or oat milk (or milk of choice)
- 1 (6-ounce) container nonfat plain Greek yogurt
- 1 pint low-fat buttermilk
Canned and Jarred
- 1 (15-ounce) can cannellini beans
- 1 (14.5-ounce) can beef broth
- 1 (14.5-ounce) can reduced-sodium chicken broth
- 1 (32-ounce) carton low-sodium chicken broth
- 1 jar marinara sauce
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 small can or jar chipotle peppers in adobo
- 1 small jar capers
- 1 small jar peanut butter
Frozen
- 1 small bag peas and carrots
- 1 small bag blueberries
- 1 small bag strawberries
Dry Goods & Misc.
- 1 small package slivered almonds (or 1/4 cup from bulk bin)
- 1 small package chia seeds (optional)
- 1 package sugar-free chocolate chips
- 1 small container vanilla protein powder
Non-Food Items
- Parchment paper
*Gluten-free alternatives can be substituted where desired.