A free, flexible 7-day weight-loss meal plan including breakfast, lunch and dinner, plus a complete shopping list. All recipes include macros and links to the WW recipe builder so you can check your personal points. Use this plan as a guide and adapt portions or swap meals to fit your schedule and preferences.
7 Day Healthy Meal Plan
As April begins, many families find schedules fill up with sports and after-school activities. This seven-day plan focuses on simple, wholesome meals you can prepare quickly on busy weeknights or incorporate into weekend meal prep. Recipes include quick options like Air Fryer Chicken Tenders and meal-prep friendly dishes like Sheet Pan Turkey Meatloaf with broccoli to help you stay on track.
If you prefer a more tailored weekly plan, you can access the plan in Relish + to adjust serving sizes, swap or remove meals, and add your own recipes. Relish + updates the grocery list automatically as you customize your plan, which makes grocery pickup or delivery easy.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a 52-week, spiral-bound planner designed to make weekly meal planning simple. It includes tear-out weekly grids for the fridge, a 12-week meal plan, 30 recipes (15 new), and tear-out grocery lists. The planner also offers space for weekly gratitude, affirmations, and intentions to help you start each week with purpose.
Buy the meal planner here:
- Amazon
- Barnes and Noble
- Indie Bound
A note about WW Personal Points
WW Personal Points vary by plan and individual settings, so this post does not list points directly. Each recipe card includes an orange button that links to the WW recipe builder where you can view WW Personal Points and add recipes to your day (US only; you must be logged in). All cookbook recipes in the cookbook index are also updated with this link.
About This Meal Plan
This free 7-day healthy meal plan is meant as a flexible guide. It allows plenty of wiggle room so you can add coffee, beverages, fruit, snacks, dessert or wine, or swap recipes for meals you prefer. If you’re tracking calories, aim for at least 1500 calories per day depending on your goals; the plan provides guidance but leaves room for adjustments.
The plan includes a detailed, organized grocery list to make shopping faster and less stressful. Using a shopping list reduces waste and helps ensure you have the ingredients on hand to prepare meals at home. If you’re active in the Skinnytaste community, consider joining the Skinnytaste Facebook Group to share photos, ideas and tips. You can also subscribe to the email list to receive future meal plans directly.
Meal Plan
Breakfast and lunch Monday through Friday are portioned for one person, while dinners and all weekend meals are scaled to serve a family of four. Some recipes yield leftovers suitable for another night or for lunch the next day. The grocery list below covers everything needed for the full week.
MONDAY (3/28)
B: Banana Nut Protein Oats
L: Chicken Waldorf Salad
D: Spinach Artichoke Lasagna Rolls with a green salad*
Total Calories: 982**
TUESDAY (3/29)
B: 2 scrambled eggs with 2 tablespoons shredded cheddar cheese, ¼ cup fresh salsa and 1 slice whole grain bread
L: Leftover Chicken Waldorf Salad
D: Leftover Spinach Artichoke Lasagna Rolls with leftover green salad
Total Calories: 943**
WEDNESDAY (3/30)
B: Banana Nut Protein Oats
L: Leftover Chicken Waldorf Salad
D: Giant Turkey Meatball Parmesan with Broccoli and Orzo
Total Calories: 1,057**
THURSDAY (3/31)
B: Avocado Toast Egg-in–a-Hole
L: Half recipe of Spicy California Shrimp Stack with 1 cup steamed edamame
D: Air Fryer Bacon Wrapped Pork Tenderloin with Baked Sweet Potatoes
Total Calories: 900**
FRIDAY (4/1)
B: Avocado Toast Egg-in–a-Hole
L: Leftover Shrimp Stack with 1 cup steamed edamame
D: Ginger Scallion Fish with ¾ cup brown rice and Roasted Broccoli with Smashed Garlic
Total Calories: 1,102**
SATURDAY (4/2)
B: Roasted Strawberry Banana Bread with ¾ cup nonfat plain Greek yogurt and 1 teaspoon honey
L: BLT Salad with Avocado
D: Dinner out!
Total Calories: 396**
SUNDAY (4/3)
B: Leftover Roasted Strawberry Banana Bread with ¾ cup nonfat plain Greek yogurt and 1 teaspoon honey
L: Tuna Croquettes and Chickpea Salad with Cucumbers and Tomatoes
D: Teriyaki Chicken and Asparagus Stir Fry with ¾ cup brown rice
Total Calories: 1,102**
*Green salad includes 12 cups mixed greens, 4 scallions and 1 cup each of tomatoes, cucumbers, carrots and chickpeas with ½ cup light vinaigrette. Set aside half the salad, with dressing on the side, for dinner Tuesday.
**This calorie guidance is approximate. Women may aim for around 1500 calories per day depending on activity level and goals. A helpful calorie calculator can estimate your personal needs. The plan leaves room to add beverages, snacks and extras.
# Prep the Shrimp Stack on Wednesday night if desired.
Shopping List
Produce
- 5 medium ripe bananas
- 1 medium apple
- ½ pound red seedless grapes
- 1 (12-ounce) container fresh strawberries
- 2 medium lemons
- 2 medium heads garlic
- 1 (5-inch) piece fresh ginger
- 2 large cucumbers
- 1 small (5-ounce) plus 1 medium (6-ounce) Hass avocado
- 1½ pounds (4 medium) sweet potatoes
- 1 large (10-ounce) Russet potato
- ¾ pound asparagus
- 2 pounds broccoli florets
- 1 large carrot
- 1 small bunch celery
- 2 medium bunches scallions
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh dill
- 1 (1-pound) clamshell plus 1 (10-ounce) clamshell mixed baby greens
- 1 large head Romaine lettuce
- 7 medium Roma tomatoes
- 1 small red onion
Meat, Poultry and Fish
- 2¼ pounds boneless, skinless chicken breasts
- 1 pound 93% lean ground turkey
- 4 ounces cooked peeled shrimp (or more raw to cook at home)
- 2 pounds Barramundi or other white fish fillets
- 1 (1½-pound) pork tenderloin
- 1 large package center-cut bacon
Grains
- Dry brown rice (or 7 cups pre-cooked)
- Small loaf sliced whole grain bread
- White whole wheat flour
- Plain panko breadcrumbs
- Seasoned breadcrumbs
- Orzo pasta
- Lasagna noodles
- Quick oats
Condiments & Spices
- Extra virgin olive oil, canola oil, avocado oil
- Cooking spray or olive oil mister
- Kosher salt and freshly ground pepper
- White or black pepper
- Pure maple syrup, honey, vanilla extract
- Regular or light mayonnaise and light vinaigrette
- Sriracha, rice vinegar, mirin, Dijon mustard
- Furikake or sesame seeds
- Regular or reduced-sodium soy sauce
Dairy & Refrigerated
- Liquid egg whites (pint) and 1 dozen large eggs
- Nonfat plain Greek yogurt (one 17.5-ounce and one 32-ounce container)
- Part-skim ricotta (15-ounce)
- Fresh Parmesan and Pecorino Romano wedges
- Shredded part-skim mozzarella (8-ounce) and shredded cheddar (8-ounce)
- Butter
Canned & Jarred
- 2 (15-ounce) cans chickpeas
- 32-ounce carton low-sodium chicken broth
- Artichoke hearts
- Salsa
- Large jar marinara (or ingredients to make quick marinara)
- Tomato paste (4-ounce can or tube)
- Unsweetened apple sauce
- 2 (5-ounce) jars chunk light tuna in water
- Tartar sauce (optional)
Frozen
- Frozen chopped spinach (5-ounce)
- Small bag edamame in pod
Dry Goods & Misc.
- Orgain liquid vanilla protein shake (11-ounce)
- Chopped walnuts (about ¼ cup)
- Light brown sugar, baking soda, cornstarch
- Cooking twine
*You can substitute gluten-free ingredients where indicated.