A complimentary, flexible 7-day weight loss meal plan featuring breakfast, lunch and dinner options plus a complete shopping list. All recipes include nutrition information and links to tools that let you calculate personal WW points. Use this plan as a simple, adaptable guide to healthy eating for the week.
7-Day Healthy Meal Plan
Many readers have been trying recipes from the Skinnytaste Air Fryer Dinner Cookbook and sharing photos—thank you! If you’re looking for more structured guidance, check out the Relish+ meal plans, including a four-week high-protein series designed to jump-start healthier eating. Also available is a limited-time option to get select Skinnytaste recipes through Home Chef.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner created to simplify meal planning and grocery shopping. It includes weekly tear-out planning grids, a 12-week menu template, 30 recipes (15 brand-new), and detachable grocery lists. The planner also provides space for weekly gratitude, intentions, and short goals—helpful for staying focused and organized all year long.
Where to find the meal planner:
- Amazon
- Barnes & Noble
- IndieBound
A note about WW PersonalPoints
Many readers ask about WW PersonalPoints on recipes. I include links to the recipe builder; use the print/recipe options to view PersonalPoints and add recipes to your WW day—this requires logging into your WW account (US only). Cookbook recipes in the index have been updated to include these tools where available.
About This Meal Plan
This free 7-day meal plan is a flexible guide intended to make healthy eating simple. Breakfasts and lunches for weekdays are planned as single servings, while dinners and weekend meals are scaled for a family of four. Portions may yield leftovers for lunches or another dinner. You can easily swap meals or add beverages, snacks, fruit, dessert, or a glass of wine—there is ample wiggle room. Aim for approximately 1,500 calories per day as a general target for weight loss, adjusting based on personal needs.
The included grocery list is organized and comprehensive to save time, reduce waste, and make shopping faster. With the list, you’ll have everything you need on hand to stick with the plan and avoid last-minute takeout.
Join the Skinnytaste Facebook community to see other readers’ photos, swap ideas, and get support. If you prefer email, subscribe to the mailing list to receive future meal plans directly.
Plan Details
Breakfasts and lunches Monday–Friday are portioned for one; dinners and all weekend meals are sized for four people. Many recipes make extra for the next day. The grocery list below covers all ingredients needed for the week.
MONDAY
B: Savory Cottage Cheese Bowl
L: Chicken Waldorf Salad
D: Instant Pot Baked Ziti with a green salad*
Total calories (guide): 1,017**
TUESDAY
B: Mushroom-Spinach Scrambled Eggs
L: Leftover Chicken Waldorf Salad with 6 Triscuits
D: Cilantro Lime Chicken Breasts with Black Bean, Avocado, Cucumber & Tomato Salad
Total calories (guide): 1,098**
WEDNESDAY
B: Savory Cottage Cheese Bowl
L: Leftover Chicken Waldorf Salad with 6 Triscuits
D: Turkey Meatball Vegetable Soup with 2 oz multigrain baguette
Total calories (guide): 936**
THURSDAY
B: Mushroom-Spinach Scrambled Eggs
L: Leftover Turkey Meatball Vegetable Soup with 2 oz multigrain baguette
D: Broccoli Beef with 3/4 cup brown rice
Total calories (guide): 1,109**
FRIDAY
B: Savory Cottage Cheese Bowl
L: Leftover Turkey Meatball Vegetable Soup with 2 oz multigrain baguette
D: Shrimp & Andouille Sheet Pan Dinner
Total calories (guide): 954**
SATURDAY
B: Bacon, Egg & Avocado Breakfast Sandwich
L: Easy Wonton Soup with 1 cup steamed edamame
D: Dinner out
Total calories (guide): 634**
SUNDAY
B: Banana Nut Protein Oats (batch, 4 servings)
L: Pizza Sausage Rolls
D: Colombian Chicken Sancocho with 1/2 cup brown rice and 1 oz avocado
Total calories (guide): 1,249**
*Green salad: 6 cups mixed greens, 2 scallions, 1/2 cup each of tomatoes, carrots, cucumbers and chickpeas, dressed with 1/4 cup light vinaigrette.
**Calorie totals are an estimate. As a general recommendation, many women target around 1,500 calories per day for weight loss—use a reliable calculator to estimate your personal needs. The plan allows room for coffee, snacks, fruit, dessert, and occasional treats.
# Double bagel dough recipe is used for the Pizza Sausage Rolls on Sunday.
*Shopping list available in a downloadable Google Doc for easy printing and editing.
Shopping List
Produce
- 1 medium Granny Smith apple
- 1/4 lb red seedless grapes
- 4 medium bananas
- 1 medium green plantain
- 4 medium limes
- 1 medium lemon
- 2 small (5 oz) plus 2 medium (6 oz) Hass avocados
- 2 medium heads garlic
- 1 (2-inch) piece fresh ginger
- 3 Persian cucumbers (or another large English cucumber)
- 1 large English cucumber
- 1 large zucchini
- 3 medium red bell peppers
- 4 baby bok choy
- 1/2 lb sliced white mushrooms
- 5 oz Baby Bella mushrooms
- 1/2 lb shiitake mushrooms
- 1 small plus 1 large head broccoli
- 1 lb (3 medium) red potatoes
- 1 medium bunch celery
- 3 medium carrots
- 3 medium ears of corn (or frozen cobs)
- 2 medium bunches scallions
- 1 large bunch fresh cilantro
- 1 medium bunch fresh Italian parsley
- 1 small bunch/container fresh basil (or 2 tsp dried)
- 1 small bunch/container fresh rosemary (or 1 tsp dried)
- 1 medium bunch/container fresh chives
- 1 (5 oz) clamshell baby spinach
- 1 (1 lb) clamshell mixed greens
- 1 (1 lb) container grape/cherry tomatoes
- 3 medium vine-ripened tomatoes
- 1 medium heirloom tomato
- 1 large red onion
- 2 medium yellow onions
Meat, Poultry & Fish
- 6 bone-in chicken thighs
- 1 1/2 lb (4 small) plus 1 (7 oz) boneless, skinless chicken breasts
- 1 1/3 lb 93% lean ground turkey breast
- 2 raw Italian chicken sausage links (3 oz total)
- 3/4 lb smoked sausage (andouille)
- 1 package center-cut bacon
- 3/4 lb large shrimp
- 1 lb flank steak
Grains*
- 1 small box Triscuits
- 1 package whole wheat pasta (ziti or cavatappi)
- 1 (12 oz) multigrain baguette
- 1 small package dry brown rice (or 5 cups pre-cooked)
- 1 package seasoned whole wheat breadcrumbs
- 1 small package unbleached all-purpose flour
- 1 small package quick oats
Condiments & Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray or oil mister
- Kosher salt
- Pepper grinder or fresh peppercorns
- Ground white pepper (or black pepper for substitutions)
- Soy sauce (regular or reduced sodium)
- Sesame oil
- Toasted sesame seeds
- Creole seasoning
- Garlic powder
- Cayenne pepper
- Crushed red pepper flakes (optional)
- Optional bagel toppings: everything seasoning, poppy seeds, dried garlic and onion flakes
- Pure maple syrup
- Light vinaigrette dressing
- Cumin
- Bay leaves
- Light mayonnaise
Dairy & Refrigerated Items
- 1 18-pack large eggs
- 1 pint liquid egg whites
- 1 (5.3 oz) plus 1 (16 oz) container low-fat cottage cheese
- 1 small wedge fresh Parmesan
- 1 small wedge fresh Pecorino Romano (or 1/4 cup Parmesan)
- 1 package sliced provolone or mozzarella
- 1 (32 oz) container nonfat plain Greek yogurt
- 1 (15 oz) container part-skim ricotta
- 1 (8 oz) bag shredded part-skim mozzarella
Canned & Jarred
- 1 (32 oz) jar marinara (or ingredients to make your own)
- 2 (32 oz) cartons low-sodium chicken broth
- 1 (32 oz) carton reduced-sodium chicken broth
- 1 (15.5 oz) can black beans
- 2 (14.5 oz) cans petite diced tomatoes
- 1 (15 oz) can chickpeas
Frozen
- 1 package mini wontons (e.g., chicken-cilantro)
- 1 large package in-pod edamame
- 1 (10 oz) package yucca (or substitute potatoes for Sancocho)
Misc. Dry Goods
- 2 (11 oz) containers vanilla protein shake (liquid)
- Chicken bouillon cubes
- 1 small package brown sugar
- Cornstarch (optional, for Broccoli Beef)
- Baking powder
- 1 small package chopped walnuts (about 1/4 cup)
- 1 small package roasted, shelled pistachios (about 3 tbsp)
*Gluten-free alternatives may be substituted where needed.