A free, flexible 7-day weight-loss meal plan with breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include macros and links to the WW recipe builder so you can check your personal points.
7-Day Healthy Meal Plan
I love using fresh fruits and vegetables whenever possible — the fresher, the better. June is prime strawberry season in much of the country: choose vibrant red berries with fresh green caps (size doesn’t always equal sweetness). I have many strawberry recipes, from simple options like Strawberries and Cream or 3-Ingredient Strawberry Romanoff, to more decadent dishes such as Chocolate Crepes with Strawberries. Strawberries also pair beautifully in high-protein salads like Grilled Chicken Strawberry Avocado Salad with Citrus Dressing or Grilled Chicken Salad with Strawberries and Spinach.
With grocery prices on the rise, meal planning is one of the best ways to save money while eating well. A plan helps reduce waste, cuts down on last-minute takeout, and makes shopping faster and less stressful. If you want more budget-friendly plans, consider the 5-day Budget Friendly Meal Plans available through Relish+ (14-day free trial available).
You’re also invited to a free live, interactive video chat with Danielle Hazard from the Skinnytaste team. She’ll discuss how our meal plans work and share tips on customizing them. Danielle can answer questions about meal planning and healthy eating in general. Sign up to join the session — it’s a great chance to learn how to make meal planning work for your schedule.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner designed to simplify weekly planning. It includes tear-out weekly grids (great for the fridge), a 12-week meal plan, 30 recipes (15 new), and grocery list tear-outs. The planner also includes spaces for gratitude, affirmations, and weekly intentions — a nice way to start the week with purpose.
Purchasing options:
- Amazon
- Barnes & Noble
- IndieBound
A note about WW Personal Points
I no longer publish points directly because WeightWatchers’ plans have changed, but each recipe includes a link to the WW Personal Points recipe builder. Look for the orange button in the recipe card that references WW Personal Points — it takes you to the WeightWatchers site where logged-in users can view and add the recipe to their day (U.S. accounts only). All cookbook recipes in the cookbook index have been updated as well.
About this Meal Plan
This free 7-day flexible meal plan is intended as a guide with plenty of room for customization. Breakfasts and lunches during the week are portioned for one person, while dinners and weekend meals serve a family of four (some recipes yield leftovers). Swap recipes, add snacks, coffee, beverages, fruit, dessert, or wine as desired. Depending on your goals, aim for at least 1,500 calories per day as a baseline — individual needs vary by age, activity level and weight.
The plan includes a precise, organized grocery list to streamline shopping and reduce food waste. Use it to save time and money and to ensure you have the ingredients on hand to stay on track for the week.
If you’d like community support, join the Skinnytaste Facebook Community where members share photos, tips and recipe adaptations. You can also subscribe to the email list so you never miss a new meal plan.
Meal Plan
Breakfasts and lunches Monday–Friday serve one person; dinners and all weekend meals serve four. Some recipes provide leftovers suitable for another night or next-day lunch. The shopping list below covers everything needed for the full week.
MONDAY (6/6)
B: High Protein Oat Waffles drizzled with 1½ tablespoons melted peanut butter and 1 cup strawberries
L: Tuna Poke Salad
D: ¼ of Crustless Summer Zucchini Pie with Air Fryer Burst Tomato Burrata Caprese Salad (double the salad recipe)
Total Calories: 1,209 (approx.)
TUESDAY (6/7)
B: Leftover High Protein Oat Waffles with peanut butter and 1 cup strawberries
L: Leftover Tuna Poke Salad
D: Instant Pot Barbacoa Beef with 2 corn tortillas, 1 ounce avocado and Pico de Gallo
Total Calories: 1,065 (approx.)
WEDNESDAY (6/8)
B: Leftover Oat Waffles with peanut butter and strawberries
L: Buffalo Chicken Salad
D: Leftover Barbacoa Beef with Chipotle’s Cilantro Lime Rice and Corn Salsa with Lime
Total Calories: 1,073 (approx.)
THURSDAY (6/9)
B: Mushroom-Spinach Scrambled Eggs
L: Leftover Buffalo Chicken Salad
D: Asian Peanut Noodles with Chicken
Total Calories: 989 (approx.)
FRIDAY (6/10)
B: Piña Banana Colada Smoothie (add Greek yogurt or protein powder for more protein if desired)
L: Leftover Asian Peanut Noodles with Chicken
D: Chili-Lime Air Fryer Salmon with Avocado Mango Salsa and ¾ cup brown rice
Total Calories: 1,064 (approx.)
SATURDAY (6/11)
B: Veggie Ham and Cheese Egg Bake and a peach
L: Italian Chopped Salad (double the recipe)
D: Dinner out
Total Calories: 481 (approx.)
SUNDAY (6/12)
B: Leftover Veggie Ham and Cheese Egg Bake and a peach
L: Avocado Quinoa Salad (double the recipe)
D: Grilled Chicken Shawarma with Mediterranean Bean Salad
Total Calories: 1,068 (approx.)
*Freeze any leftovers you or your family won’t eat. These calorie estimates are a guide — many women should aim for ~1,500 calories per day depending on personal goals. For an individualized calorie estimate, use a trusted calorie calculator. The plan intentionally leaves room to add coffee, drinks, fruit, snacks, dessert or wine.
Shopping List
Produce
- 2 (12-ounce) containers fresh strawberries
- 13 medium limes
- 3 medium lemons
- 8 medium peaches
- 1 large mango
- 1 medium banana
- 1 small pineapple
- 1 small (5-ounce) plus 4 large (7-ounce) Hass avocados
- 3 ears of corn
- 1 English cucumber and 6 Persian cucumbers
- 1 large zucchini
- 2 heads garlic
- 2 shallots
- 1 (3-inch) piece ginger
- 6 small jalapeños
- 1 large red bell pepper
- 5 ounces sliced shiitake mushrooms and 4 ounces sliced white mushrooms
- 1 small package bean sprouts (or 1 cup if from bulk)
- ¼ pound broccoli florets
- 1 small bag shredded carrots
- 1 small bag broccoli slaw
- 1 small bunch celery
- 3 large bunches scallions (about 22 total)
- 1 small bunch chives
- 1 medium bunch basil
- 1 small bunch mint
- 1 large bunch cilantro
- 1 small bunch Italian parsley
- 1 small plus 1 large head romaine lettuce
- 1 (10-ounce) bag baby arugula
- 1 (5-ounce) bag baby spinach
- 2 (1-pound) containers grape or cherry tomatoes
- 2 small plus 5 medium vine-ripe tomatoes
- 1 medium plum tomato and 2 medium beefsteak or heirloom tomatoes
- 1 medium plus 1 large red onion
- 1 medium yellow onion and 1 small white onion
Meat, Poultry & Fish
- ½ pound sushi-grade raw tuna
- 1½ pounds (about 4) wild salmon fillets
- 3 pounds beef eye of round or bottom round roast
- 2½ pounds boneless, skinless chicken breasts
- 7 ounces lean ham steak
- 2 ounces sliced Genoa salami
Grains
- Oat flour (or old-fashioned oats to grind)
- White whole wheat flour
- Corn tortillas
- Extra-long grain white or basmati rice
- Brown rice (or 3 cups pre-cooked)
- Quinoa (or 3 cups pre-cooked)
- Rice noodles (8-ounce package)
- Rustic bread (4-ounce loaf such as sourdough or baguette)
Condiments & Spices
- Extra virgin olive oil and canola oil
- Cooking spray and an oil mister (optional)
- Kosher salt and black pepper
- Vanilla extract
- Reduced-sodium soy sauce and sesame oil
- Sriracha and Frank’s RedHot
- Rice wine vinegar and red wine vinegar
- Furikake, balsamic glaze
- Cumin, oregano, ground cloves, bay leaves
- Mayonnaise, honey, Tajín or chili-lime seasoning
- Garlic powder, smoked paprika, turmeric, curry powder, cinnamon, crushed red pepper flakes
Dairy & Refrigerated
- 18 large eggs
- Liquid egg whites (pint)
- Skim milk (8-ounce container)
- Small-curd cottage cheese (6-ounce, 4% fat)
- Shredded part-skim mozzarella (8-ounce)
- Reduced-fat sharp cheddar (8-ounce)
- Small wedge Parmesan
- Two small burrata balls (about 8 ounces total)
- Light bleu cheese dressing or ingredients to make your own
- Almond-coconut milk (small container)
- Plain 2% Greek yogurt (7-ounce)
Canned & Jarred
- Peanut butter
- Chipotle peppers in adobo (small can)
- Reduced-sodium chicken broth (15-ounce can)
- Roasted red peppers in water (small jar)
- Garbanzo beans (15.5-ounce can)
- Black beans (15-ounce can)
Frozen
- Shelled edamame
Misc. Dry Goods
- Peanuts (or bulk equivalent for 2 tablespoons)
- Chia seeds (optional for smoothie bowl)
- Dried sweetened shredded coconut (optional)
- Granulated sugar (optional for oat waffles)
- Baking powder
- Wasabi paste
You can substitute gluten-free ingredients where noted. This shopping list is designed to cover all recipes included in the 7-day plan and to make preparing the week’s meals more efficient.
Printable Google Doc of the meal plan and shopping list