A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas along with a complete shopping list. All recipes include macros and links to a WW recipe builder to get your personal points.
7 Day Healthy Meal Plan
Thanksgiving! If you’ve been following my Instagram stories, you know I’ve been planning and prepping for the big day. Some favorite holiday recipes I’m sharing include Dry Brine Turkey (I’ll start this Sunday — it’s a 4-day brine), Chicken Sausage and Herb Stuffing, and for dessert my No Bake Pumpkin Cheesecake. I hope your day is filled with love, family, friends and good food!
With grocery prices rising, many of us are adjusting budgets and getting creative in the kitchen. One of the best ways to save money and stay on track with healthy eating is to meal plan. You can find additional budget-friendly 5-day meal plans by signing up for Relish+ (they often offer a trial). Meal planning helps reduce waste, saves time, and makes grocery shopping far less stressful.
Ultimate Skinnytaste Meal Planner
I’m excited to share the Skinnytaste Ultimate Meal Planner. This spiral-bound planner covers 52 weeks and includes weekly tear-out meal planning grids that can be posted on your fridge, a 12-week meal plan, 30 recipes (15 new), and tear-out grocery lists. I included space to note gratitude, affirmations, and weekly intentions. It’s a simple, practical tool for organizing meals and staying motivated.
Where to buy the meal planner:
- Amazon
- Barnes and Noble
- Indie Bound
A note about WW Personal Points:
I no longer publish WW points here because they vary by plan, but I provide links to the WW Personal Points recipe builder on every recipe page. Look for the orange button in the recipe card labeled WW Personal Points; it takes you to the Weight Watchers recipe builder where you can view the point value and add the recipe to your day (US only, you must be logged in). All cookbook recipes in the cookbook index have been updated as well.
About The Meal Plan
If you’re new to these meal plans, I publish a free, flexible 7-day plan each week that serves as a guide with plenty of wiggle room. Feel free to add extra food items like coffee, drinks, fruit, snacks, dessert or wine, or swap in other recipes you prefer. Depending on your goals, aim for at least 1500 calories per day, though needs vary by age, weight and activity level.
The plan includes a precise, organized grocery list to simplify shopping and cut costs. Meal planning reduces dining out, prevents food waste, and ensures you have the ingredients on hand to stay on track.
If you’d like community support, there’s an active Skinnytaste Facebook group where members share photos and adaptations of recipes. You can also join the email list to receive meal plans directly to your inbox.
Meal Plan:
Breakfast and lunch Monday–Friday are designed to serve one person, while dinners and all weekend meals serve a family of four. Some recipes yield leftovers suitable for a second meal or for lunch the next day. The included grocery list is comprehensive and covers everything needed to make each meal.
MONDAY (11/21)
B: 1 egg plus ½ cup egg white scrambled with 1 thin slice whole grain toast and ½ a grapefruit
L: Asian Chicken Chopped Salad
D: Creamy Roasted Acorn Squash Soup with Kale Salad with Quinoa and Cranberries
Total Calories: 984*
TUESDAY (11/22)
B: 1 egg plus ½ cup egg white scrambled with 1 thin slice whole grain toast and ½ a grapefruit
L: Leftover Asian Chicken Chopped Salad
D: Cheesy Rotisserie Chicken Enchilada Skillet
Total Calories: 1,075*
WEDNESDAY (11/23)
B: High-Protein Enchilada Scrambled Eggs
L: Leftover Asian Chicken Chopped Salad
D: One-Pot Spaghetti and Meat Sauce with 2 cups arugula, ½ ounce shaved Parmesan and 1 tablespoon light balsamic vinaigrette
Total Calories: 1,067*
THURSDAY (11/24)
B: Savory Cottage Cheese Bowl
L: Mini Greek Spinach Pies and Stuffed Mushrooms with Broccoli Rabe and Sausage
D: Herb and Salt-Rubbed Dry Brine Turkey, Roasted Green Beans with Caramelized Onions, Chicken Sausage and Herb Stuffing, Instant Pot Mashed Potatoes, Cranberry Pear Sauce and Vanilla Sweet Potato Casserole with Praline Topping
Total Calories: 1,325*
FRIDAY (11/25)
B: Savory Cottage Cheese Bowl
L: Leftover Turkey Harvest Cobb Salad (double batch)
D: Turkey Pot Pie Soup with a whole grain roll
Total Calories: 969*
SATURDAY (11/26)
B: Leftover Turkey and Sweet Potato Frittata
L: Navel Orange Salad with Avocado and 3 ounces cooked shrimp
D: Dinner out
Total Calories: 533*
SUNDAY (11/27)
B: Instant Pot Steel Cut Oats
L: Open-Faced Turkey Melts with 8 baby carrots
D: Seattle Asian Salmon Bowls
Total Calories: 921*
*This plan is a guide. Many women will aim for around 1500 calories per day; use a reliable calculator to estimate your individual needs. I’ve left plenty of flexibility to add beverages, fruit, snacks, dessert, wine, and other preferences.
*Google doc with a printable version of the plan and shopping list is available.
Shopping List
Produce
- 1 medium grapefruit
- 4 medium bananas
- 1 dry pint blueberries (or frozen)
- 2 medium pears
- 1 (12-ounce) package cranberries (or frozen)
- 5 medium navel oranges
- 1 medium lemon
- 2 large Hass avocados
- 1 large head garlic
- 1 (3-inch) piece fresh ginger
- 1 small and 1 large shallot
- 1 medium English cucumber
- 2 medium Persian cucumbers (or another small English cucumber)
- 1 medium red bell pepper
- 1 small jalapeño (optional)
- 1 1/2 pounds baby bella mushrooms
- 2 pounds fresh green beans
- 2 ¾ pounds Russet potatoes
- 3 ¼ pounds sweet potatoes
- 1 (1 ½-pound) butternut squash (or 4 cups pre-cut)
- 1 (2 ½-pound) acorn squash
- 2 medium carrots
- 1 medium bag baby carrots
- 1 medium bunch celery
- 1 small container sprouts (such as daikon)
- 4 large bunches scallions
- 1 small bunch fresh dill (or 1 tablespoon dried oregano for Mini Spinach Pies)
- 1 small bunch fresh basil
- 1 small bunch fresh thyme
- 1 small bunch fresh sage
- 1 small bunch fresh oregano and 1 small bunch fresh rosemary
- 1 medium bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 1 medium head Boston/Bibb lettuce
- 1 small head Romaine lettuce
- 1 medium bunch Lacinato kale
- 1 medium bunch/bag broccoli rabe (rapini)
- 1 (1-pound) bag baby arugula
- 1 (1-pound) bag mixed greens
- 1 (5-ounce) bag baby spinach
- 1 dry pint grape or cherry tomatoes
- 2 medium plum tomatoes
- 3 medium red onions
- 2 large Vidalia onions
- 1 small and 4 medium yellow onions
Meat, Poultry and Fish
- ¾ pound cooked, peeled, deveined shrimp (or 1 pound raw to cook)
- 1 pound wild salmon filets (about 4 filets)
- 1 (16-pound) turkey (adjust based on servings; about 2 ¾ pounds leftover cooked turkey is needed for the plan)
- 1 3/4 pounds raw sweet Italian chicken sausage
- 1 pound ground chicken
- 1 (2 ½-pound) rotisserie chicken
- 1 package center-cut bacon
- 1 pound 90% lean ground beef
Grains*
- 1 loaf thin-sliced whole grain bread
- 1 package whole grain rolls
- 1 (1-pound) whole wheat French bread or baguette
- 1 small package (6-inch) corn tortillas
- 1 small package dry quinoa (or 1 cup pre-cooked)
- 1 small package dry brown rice (or 2 cups pre-cooked)
- 1 package spaghetti
- 1 package plain breadcrumbs
- 1 small package unbleached all-purpose flour
- 1 small package quick-cooking oats
- 1 small package steel cut oats
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray or oil mister
- Kosher salt
- Pepper grinder
- Rice vinegar
- Sesame oil
- Honey
- Pure maple syrup
- Hoisin sauce
- Sriracha sauce
- Mirin
- Wasabi paste
- Reduced sodium soy sauce
- Sesame seeds
- Turmeric
- Cayenne pepper
- Crushed red pepper flakes
- Cumin
- Adobo seasoning
- Marjoram
- Oregano
- Vanilla extract
- Ground cinnamon and cinnamon sticks
- Dijon mustard
- Light balsamic vinaigrette dressing
- Light mayonnaise
- Red wine vinegar
- Garlic powder
- Paprika
Dairy & Misc. Refrigerated Items
- 1 quart liquid egg whites
- 1 dozen large eggs
- 1 (1/2-gallon) skim milk
- 1 pint 1% buttermilk
- 1 tub whipped butter
- 1 small box butter
- 1 (16-ounce) tub low-fat cottage cheese
- 1 small tub regular or light sour cream
- 1 medium wedge fresh Parmesan cheese
- 1 small package regular or reduced-fat feta cheese
- 1 small block Gruyere cheese
- 1 package light Havarti cheese
- 1 (8-ounce) bag shredded Mexican cheese blend
Canned and Jarred
- 1 (8-ounce) can water chestnuts
- 1 (32-ounce) carton turkey stock
- 1 (32-ounce) carton reduced sodium chicken broth
- 2 (32-ounce) cartons vegetable broth
- 1 (28-ounce) can crushed tomatoes
- 2 jars or cans enchilada sauce (or ingredients to make your own)
- 1 (15-ounce) can low-sodium black beans
Frozen
- 1 (8-ounce) package peas and carrots
- 2 packages mini phyllo shells
- 1 (15-ounce) package chopped spinach
Misc. Dry Goods
- 1 small package sliced almonds (or ¼ cup from bulk)
- 1 small package roasted shelled pistachios (or 2 tablespoons from bulk)
- 1 small package dried cranberries (or about ¾ cup from bulk)
- 1 small package unsalted cashews (or about ½ cup from bulk)
- 1 medium package pecan halves (or about 1 ½ cups from bulk)
- 1 small package nori (roasted seaweed)
- 1 small bottle dry white wine
- 1 container Better than Bouillon Turkey Base
- 1 package brown monk fruit sweetener or sweetener of choice
*You can buy gluten-free substitutes if desired.