A free, flexible 7-day weight-loss meal plan that includes breakfast, lunch and dinner plus a complete shopping list. Recipes list macros and include links to the WW recipe builder so you can view your PersonalPoints (requires logging into your WW account).
7 Day Healthy Meal Plan
When the weather turns cold or snowy I reach for warming comfort food—think a lighter Shepherd’s Pie, a cozy Tuna (or Chicken) Noodle Casserole, or a comforting slow-cooker dinner. If kids are home from school, they can help make easy, healthy snacks like PB & J oatmeal cookies or broccoli and cheese tots. These recipes are designed to be satisfying, simple to prepare, and easy to incorporate into a weight-loss plan.
Want more structured plans? Relish+ offers over 50 specialty meal plans tailored to different needs with new plans added regularly. Examples include:
- High Protein Meal Plans
- One Pan Dinners
- Timesaving Weeknight Dinners
- Meals For One
- Vegetarian
- Gluten Free & Dairy Free
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner designed to simplify meal planning. It includes weekly meal-planning pages that can be torn out and posted on the fridge, a 12-week plan, 30 recipes (15 new), and tear-out grocery lists. The planner also provides space for a weekly gratitude note, affirmations and intentions to help you start each week with purpose.
Purchase options are available from major retailers.
A note about WW Personal Points:
Many readers ask whether recipes include the new WW PersonalPoints. Each recipe includes a link to the recipe builder; click the orange “My PersonalPoints” button next to the print recipe button to view points on the Weight Watchers site and add the recipe to your day (US only; you must be logged in). All cookbook recipes in the cookbook index have been updated to reflect this.
About The Meal Plan
These free 7-day flexible healthy meal plans are meant to be a guide. They include plenty of wiggle room so you can add coffee, beverages, fruit, snacks, dessert, wine, or swap in recipes you prefer. Breakfasts and lunches Monday through Friday are scaled for one person; dinners and all weekend meals are scaled for a family of four. Aim for roughly 1500 calories per day as a baseline, adjusting for your personal needs.
The plan includes a precise grocery list to simplify shopping, reduce food waste, and help you stay on track—saving both time and money.
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THE DETAILS:
Breakfasts and lunches Monday–Friday serve one; dinners and weekend meals serve four. Many recipes yield leftovers suitable for a second night or lunch the next day. The grocery list is comprehensive and covers everything needed to prepare every meal in the plan.
MONDAY (1/31)
B: PB + J Yogurt
L: Classic Chicken Salad over 2 cups mixed greens with 1/4 cup raw almonds
D: Vegetarian Black Bean Tacos with Cilantro Lime Cauliflower Rice
Total Calories: 1,041*
TUESDAY (2/1)
B: Omelet Tortilla Breakfast Wrap
L: Classic Chicken Salad on 1 slice whole grain bread and an apple
D: Carne Asada Steak Salad (double recipe)
Total Calories: 1,099*
WEDNESDAY (2/2)
B: PB + J Yogurt
L: Classic Chicken Salad over 2 cups mixed greens with 1/4 cup raw almonds
D: Turkey Meatball Vegetable Soup with 2 ounces multigrain baguette
Total Calories: 972*
THURSDAY (2/3)
B: Omelet Tortilla Breakfast Wrap
L: Leftover Turkey Meatball Vegetable Soup with 2 ounces multigrain baguette
D: Spinach-Stuffed Chicken Breasts with Perfect Baked Potato
Total Calories: 1,238*
FRIDAY (2/4)
B: PB + J Yogurt
L: Leftover Turkey Meatball Vegetable Soup with 2 ounces multigrain baguette
D: Pineapple Shrimp Fried Rice
Total Calories: 1,048*
SATURDAY (2/5)
B: Crustless Potato Jalapeño Quiche and an orange
L: Spicy Tuna Poke Bowls (double recipe)
D: Dinner out
Total Calories: 666*
SUNDAY (2/6)
B: 3-Ingredient Banana Oat Cookies with 1 cup plain Greek yogurt and 1 teaspoon honey
L: Pepperoni Pizza Bites
D: Stuffed Pepper Soup with a green salad**
Total Calories: 923*
*This plan is a guide. Women should aim for about 1500 calories per day, adjusting for personal needs. For a personalized estimate of calorie needs, consult a reputable calorie calculator. The plan allows room to add coffee, beverages, fruit, snacks, dessert, wine, etc.
**Green salad: 6 cups chopped romaine, 2 scallions, and 1/2 cup each tomatoes, cucumbers, carrots, and chickpeas with 1/4 cup light vinaigrette.
Shopping List
Produce
- 1/4 pound seedless red grapes
- 4 medium oranges
- 1 medium apple
- 4 medium limes
- 2 medium bananas
- 2 medium pineapples
- 4 medium plus 1 small and 1 large Hass avocados (quantities as needed)
- 2 medium heads garlic
- 1 medium shallot
- 2 medium jalapeños
- 1 medium red bell pepper
- 1 medium green bell pepper
- 6 Persian cucumbers (or 2 medium English)
- 1 medium zucchini
- 2 pounds (about 4 medium) Russet potatoes
- 1 medium Yukon Gold potato
- 1 medium head cauliflower
- 3 ounces white mushrooms
- 3 medium carrots
- 1 small bunch celery
- 3 large bunches scallions
- 1 (1-pound) bag or clamshell mixed baby greens
- 1 (10-ounce) bag or clamshell fresh baby spinach
- 1 large head romaine lettuce
- Fresh cilantro, Italian parsley, oregano, rosemary and basil (small bunches)
- 1 medium plum tomato
- 1 pint cherry or grape tomatoes
- 1 small red onion and additional yellow onions as listed
Meat, Poultry & Fish
- 2 1/2 pounds boneless, skinless chicken breasts
- 1 package center-cut bacon
- 1 small package turkey pepperoni
- 1 1/4 pounds beef strip steak (1-inch thick)
- 1 1/4 pounds 93% lean ground turkey breast
- 1 pound 95% lean ground beef
- 1 1/4 pounds large peeled, deveined shrimp
- 1 pound sushi-grade tuna
Grains
- Crunchy corn taco shells
- 8–9-inch low-carb whole wheat tortillas
- Whole grain sliced bread
- 12-ounce multigrain baguette
- Seasoned whole wheat breadcrumbs
- Plain panko breadcrumbs
- Dry brown rice or 8 cups pre-cooked
- Quick oats
- All-purpose unbleached flour
Condiments & Spices
- Extra virgin olive oil, canola oil
- Cooking spray
- Olive oil spray or oil mister
- Kosher salt and fresh ground pepper
- Light mayonnaise, honey
- Cumin, smoked paprika, paprika, garlic powder, cayenne
- Bay leaves, chili powder, crushed red pepper flakes
- Soy sauce (regular or reduced sodium), fish sauce, sesame oil, sriracha
- Black sesame seeds, marjoram
- Light vinaigrette dressing
Dairy & Refrigerated
- 1 dozen large eggs
- 8-ounce bags: part-skim mozzarella, shredded cheddar, Monterey Jack, Pepper Jack/Colby Jack
- Small wedge fresh Parmesan
- Small container crumbled feta
- Medium tub pico de gallo or ingredients to make your own
- Two 32-ounce containers nonfat plain Greek yogurt
- 8-ounce containers 2% milk and half-and-half
- Butter (optional)
Canned & Jarred
- Small jar reduced-sugar grape jelly
- Small jar reduced-fat peanut butter
- 15-ounce can black beans
- 15-ounce can chickpeas
- 4-ounce can or tube tomato paste
- 15-ounce can tomato sauce
- Four 14.5-ounce cans petite diced tomatoes
- Small jar marinara or pizza sauce
- Sundried tomatoes in oil
- 48-ounce carton reduced-sodium chicken broth
Misc. Dry Goods
- Unsalted peanuts (or 1 tablespoon from bulk)
- Raw almonds (or 1/2 cup from bulk)
- Chopped walnuts (or 1/4 cup from bulk)
- Chicken bouillon
- Baking powder
You may substitute gluten-free ingredients where preferred.