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 PersonalPoints. Use this plan as a guide to eat well, save time and stick to your goals.
7 Day Healthy Meal Plan
This week offers a mix of fresh, flavorful meals and simple weeknight options. Celebrate Cinco de Mayo with guacamole, chips and a light taco dip, and enjoy a special Mother’s Day meal on Sunday. With grocery prices rising, meal planning is one of the best ways to control your food budget, reduce waste and make healthy eating easy. This 7-day plan is flexible—swap or scale recipes as needed and use leftovers to shorten cooking time later in the week.
If you want more budget-focused or specialized plans, there are additional multi-day plans and themed meal plans available through the Skinnytaste Relish+ collection, including budget-friendly options, dietary-restriction plans, and meal-prep-friendly menus. These resources can help you adapt the 7-day plan to fit your household, schedule and goals.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner designed to simplify weekly meal planning. It includes tear-out weekly planning grids suitable for fridge display, a 12-week meal plan, 30 recipes (15 new), and detachable grocery lists. The planner also provides space for weekly gratitude, intentions and simple goal tracking to keep you focused on healthy habits.
Purchase options: Amazon, Barnes and Noble, Indie Bound
A note about WW PersonalPoints
I no longer list WW PersonalPoints directly because values vary across WeightWatchers plans, but each recipe includes a link to the WW recipe builder where you can calculate your own PersonalPoints. Look for the option in the recipe card to view WW values—this takes you to the WeightWatchers recipe builder (you must be logged in to see personal points).
About the Meal Plan
These free 7-day flexible meal plans are meant as a practical guide with plenty of wiggle room. You can add coffee, beverages, fruits, snacks, dessert or wine, and swap any recipe for a preferred meal. Breakfast and lunch Monday–Friday are sized for one serving; dinners and weekend meals are sized for a family of four. Some recipes yield leftovers suitable for a second night or for weekday lunches.
Aim for at least 1,500 calories per day depending on your personal goals, age and activity level. This plan provides suggested daily totals as a guideline, and you should adjust portion sizes and snacks to meet your calorie and nutrition needs. Meal planning helps save money, reduces food waste and makes grocery shopping faster and less stressful—keeping you on track all week.
If you use social media, the Skinnytaste community shares photos and ideas for adapting recipes and meal plans. Subscribing to the Skinnytaste email list is another easy way to get new meal plans and recipe ideas delivered to your inbox.
Meal Plan
Breakfast and lunch Monday–Friday serve one; dinners and weekend meals serve four. The included shopping list covers everything needed for the week.
MONDAY (5/2)
B: Banana Nut Protein Oats
L: Avocado Quinoa Salad
D: Portobello Burger with Mozzarella and Pesto Mayo with Skinny Garlic Parmesan Fries (make recipe x 2)
Total Calories: 1,156*
TUESDAY (5/3)
B: Mushroom Spinach Scrambled Eggs
L: Leftover Avocado Quinoa Salad
D: Thai Chicken Peanut Lettuce Tacos with Asian Cabbage Mango Slaw
Total Calories: 1,029*
WEDNESDAY (5/4)
B: Banana Nut Protein Oats
L: Spicy Canned Salmon Rice Bowl
D: Turkey Stuffed Peppers with a green salad**
Total Calories: 1,106*
THURSDAY (5/5)
B: Mushroom Spinach Scrambled Eggs
L: Leftover Turkey Stuffed Peppers with leftover green salad
D: Chicken Chimichangas with Quick Mexican Brown Rice
Total Calories: 1,191*
FRIDAY (5/6)
B: Banana Nut Protein Oats
L: Leftover Turkey Stuffed Peppers with leftover green salad
D: Fish Florentine
Total Calories: 1,068*
SATURDAY (5/7)
B: Yogurt Waffles with 1 tbsp maple syrup and 1/2 cup sliced strawberries
L: Ranch Chicken Salad in a small whole wheat tortilla with 1 oz avocado
D: Dinner out
Total Calories: 572*
SUNDAY (5/8)
B: Spinach Ricotta Quiche
L: Zesty Lime Shrimp and Avocado Salad
D: Steak Kebabs with Chimichurri and Grilled Vegetable Orzo Pasta Salad
Total Calories: 908*
*This is a guide—women should generally aim for about 1,500 calories per day depending on individual needs. Use a calorie calculator to estimate your personal requirements and add snacks or larger portions as needed.
**Green salad: 9 cups mixed greens, 3 scallions, 3/4 cup each tomatoes, carrots, cucumbers and chickpeas, plus about 1/3 cup light vinaigrette. Set aside two undressed servings for Thursday and Friday lunches.
Shopping List
Produce
- 3 medium bananas
- 6 medium limes
- 1 medium navel orange
- 1 medium mango
- 1 (12-ounce) container fresh strawberries
- 3 large Hass avocados (about 7 oz each)
- 6 Persian cucumbers (or 2 English cucumbers)
- 1 large zucchini
- 1 medium yellow bell pepper
- 5 red bell peppers (mix of medium and large)
- 4 portobello mushroom caps
- 8 oz sliced white mushrooms
- 3 jalapeños
- 1 head garlic
- 1 (2-inch) piece fresh ginger
- 12 oz (2 medium) Russet or Yukon Gold potatoes
- 1 package shredded carrots
- 2 large bunches scallions
- 1 bunch fresh cilantro
- 1 small bunch fresh parsley
- 1 bunch fresh basil
- 1 small bunch fresh chives (or 2 tbsp scallion greens)
- 1 small head red cabbage (or pre-shredded)
- 1 head iceberg lettuce
- 1 lb bag fresh baby spinach
- 1 clamshell mixed baby greens (10 oz)
- 1 lb container grape or cherry tomatoes
- several plum and vine-ripened tomatoes as noted in recipes
- 1–2 red onions and 2 yellow onions
Meat, Poultry & Fish
- 1 lb ground chicken
- 2 rotisserie chickens or 2 lb raw boneless, skinless chicken breasts
- 1 lb 93% lean ground turkey
- 1 lb jumbo peeled cooked shrimp (or raw if you prefer)
- 1¼ lb beef sirloin or Angus
- 1½ lb skinless white firm fish fillets (grouper, halibut, etc.)
Grains
- Quick oats
- Red or tricolor quinoa (or cooked equivalent)
- Brown rice
- Whole wheat low-calorie buns
- Whole wheat low-carb tortillas (6–8 inch)
- Unbleached all-purpose or white whole wheat flour
- Orzo pasta
Condiments & Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Maple syrup
- Light or regular mayonnaise
- Balsamic vinegar
- Soy sauce (reduced sodium optional)
- Sriracha
- Honey
- Sesame oil
- Sesame seeds
- Garlic powder, onion powder, cumin, smoked paprika, cayenne, crushed red pepper
- Vanilla extract
- Furikake
- Rice vinegar
- Light vinaigrette or ingredients to make your own
- Steak seasoning
Dairy & Refrigerated
- Egg whites (pint) and a carton of large eggs
- Sour cream, butter, half-and-half, low-fat buttermilk
- 1/3 less fat cream cheese, part-skim ricotta
- Fresh mozzarella ball and shredded part-skim mozzarella
- Shredded reduced-fat cheddar, pepper Jack
- Parmesan cheese chunk
- Plain nonfat yogurt, skim milk or almond milk
- 1 refrigerated deep-dish pie crust (9-inch)
Canned & Jarred
- Pesto
- Roasted red peppers
- Mild diced green chilies
- Chickpeas
- PB2 or peanut butter
- Tomato sauce, tomato paste
- Reduced sodium chicken broth
- Canned salmon (wild pink or red in water)
Dry Goods & Misc.
- Vanilla protein powder or shakes
- Chopped peanuts and chopped walnuts (or bulk amounts)
- Baking powder
Non-Food Items
- Bamboo or metal skewers
You can choose gluten-free alternatives where noted. The shopping list includes all ingredients used in the week’s recipes so you can shop once and cook all week with less stress.