A free, flexible 7-day weight-loss meal plan with breakfast, lunch and dinner options and a complete shopping list. Each recipe includes nutrition details such as macros and WW Points to help you stay on track.
7-Day Healthy Meal Plan
Planning meals ahead of time saves time, reduces stress and helps keep you focused on your goals—whether you’re preparing for Friendsgiving, an early Thanksgiving gathering, or simply organizing weeknight dinners. If you need a side dish, consider Stuffing Muffins. For a lighter vegetable option, try a Lightened Up Green Bean Casserole. For dessert, Pumpkin Pie Dip or Pumpkin Cheesecake Shooters are fun choices for sharing.
Why Everyone Should Meal Plan
Meal planning helps you organize the week, cut food waste and shop smart. A clear plan reduces last-minute decisions, prevents unnecessary takeout and can save money. If you like a structured approach, the Skinnytaste Meal Planner is available for pre-order and can be a helpful tool for building consistent habits.
About This Meal Plan
These free 7-day meal plans are flexible guides designed to be adaptable to your needs. Breakfasts and lunches Monday through Friday serve one, while dinners and weekend meals are sized for a family of four. Many recipes yield leftovers that work well for the next day’s lunch or dinner. Use the plan as a starting point—add snacks, beverages, fruit, dessert or swap recipes to fit your preferences. The plan aims for around 1500 calories per day as a guideline.
Included is a structured grocery list to simplify shopping and ensure you have the pantry staples and fresh ingredients you need. Check your cupboards first—many commonly used condiments and spices may already be on hand. If you’re active in the community, consider joining the Skinnytaste Facebook group to exchange recipe photos and ideas, and sign up for the email list to receive future meal plans.
Details
Breakfasts and lunches during the week are single-serve. Dinners and weekend meals are family-style for four. Everything is Weight Watchers–friendly and includes updated WW Blue SmartPoints. Feel free to substitute recipes or adjust portion sizes to meet your unique needs. The shopping list covers all ingredients for the week and includes recommended brands for items commonly used in these recipes.
This plan is realistic and flexible—there’s room for snacks, desserts, cocktails and occasional meals out. You can rearrange meals to suit your schedule. If you find these plans useful, please let the author know so they can continue sharing them.
Meal Plan
MONDAY (11/8)
B: Petite Crustless Quiche (5B 6G 5P) with an orange (0B 0G 0P)
L: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) and an apple (0B 0G 0P)
D: Mushroom Stroganoff (9B 10G 9P) with a green salad* (1B 1G 1P)
Totals: WW Points 20B 24G 20P, Calories 1,023**
TUESDAY (11/9)
B: Petite Crustless Quiche (5B 6G 5P) with a pear (0B 0G 0P)
L: Chickpea Tuna Salad (0B 8G 0P) over 2 cups mixed greens (0B 0G 0P)
D: Slow Cooker Chicken Tacos (7B 10G 7P)
Totals: WW Points 12B 24G 12P, Calories 1,085**
WEDNESDAY (11/10)
B: Petite Crustless Quiche (5B 6G 5P) with an orange (0B 0G 0P)
L: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) and an apple (0B 0G 0P)
D: Broccoli Beef (7B 7G 7P) with ¾ cup brown rice (5B 5G 0P)
Totals: WW Points 22B 25G 17P, Calories 1,126**
THURSDAY (11/11)
B: Pumpkin Pie Overnight Oats (7B 7G 4P)
L: Leftover Chickpea Tuna Salad (0B 8G 0P) over 2 cups mixed greens (0B 0G 0P)
D: Crock Pot Kid-Friendly Turkey Chili (0B 4G 4P) with 2 tablespoons cheddar cheese (2B 2G 2P) and 1 ounce avocado (1B 1G 1P)
Totals: WW Points 10B 22G 11P, Calories 895**
FRIDAY (11/12)
B: Pumpkin Pie Overnight Oats (7B 7G 4P)
L: Leftover Crock Pot Kid-Friendly Turkey Chili (0B 4G 4P) with 2 tablespoons cheddar cheese (2B 2G 2P) and 1 ounce avocado (1B 1G 1P)
D: Drunken Style Noodles with Shrimp (9B 11G 9P)
Totals: WW Points 19B 25G 20P, Calories 1,084**
SATURDAY (11/13)
B: Tex-Mex Breakfast Casserole (6B 8G 5P) and an orange (0B 0G 0P)
L: Instant Pot Tomato Basil Soup (5B 5G 5P) with a grilled cheese # (7B 7G 7P)
D: Dinner out
Totals: WW Points 18B 20G 17P, Calories 725**
SUNDAY (11/14)
B: Leftover Tex-Mex Breakfast Casserole (6B 8G 5P) and 1 cup grapes (0B 0G 0P)
L: Asian Chicken Lettuce Wrap Chopped Salad (8B 8G 8P)
D: Turmeric Roasted Chicken and Sweet Potatoes (11B 11G 8P)
Totals: WW Points 25B 27G 21P, Calories 1,200**
*Make quiche and bacon for the wrap on Sunday if desired; freeze any leftover quiche your family won’t eat. Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas, and ¼ cup light vinaigrette.
**This is a general guide. Women should aim for about 1500 calories per day; use a calorie calculator to estimate your individual needs. The plan allows room for coffee, beverages, fruit, snacks, dessert and an occasional glass of wine.
#Grilled cheese includes 2 thin-sliced whole grain bread slices and 1 slice (¾ ounce) cheddar cheese.
Shopping List
Produce
- 1 medium banana
- 1 medium pear
- 2 medium apples
- 6 medium oranges
- 1 medium lemon
- 3 medium limes
- 1 lb red or green seedless grapes
- 2 heads garlic
- 2 large shallots
- 1 (3-inch) piece fresh ginger
- 1 medium jalapeño
- 1 small plus 1 medium red bell pepper
- 3 Hass avocados (various sizes listed in original plan)
- 1 small cucumber
- 1 small bunch celery
- 1 small bunch carrots
- 1 lb sweet potatoes or yams
- 5 oz sliced white mushrooms
- 8 oz sliced Cremini or baby Bella mushrooms
- 3½ oz Shiitake mushrooms
- 2 lbs broccoli florets
- 3 large bunches scallions
- Fresh basil (Thai and regular as needed)
- Fresh thyme, Italian parsley and cilantro (small bunches)
- 1 (1-lb) bag mixed greens
- 1 (5-oz) bag baby spinach
- 1 small head Romaine lettuce
- 1 medium Iceberg head
- 1 Bibb lettuce head (or Iceberg leaves)
- 1 small bag or head red cabbage
- 3 vine-ripe tomatoes
- 1 small red onion
- 1 small plus 3 medium yellow onions
Meat, Poultry & Fish
- 1 package turkey kielbasa (optional substitute: bacon)
- 1 package center-cut bacon
- 1 small package chorizo
- 6 oz sliced deli chicken or turkey breast
- 1 lb flank steak
- 1.3 lbs 99% lean ground turkey
- 1½ lbs boneless skinless chicken breast
- 4 chicken drumsticks
- 4 bone-in chicken thighs
- 1 lb ground chicken
- 1 lb large peeled and deveined shrimp
Grains
- Thin-sliced whole grain bread (1 loaf)
- Unbleached all-purpose flour (small package)
- Quick oats (small package)
- Corn tortillas (small package; need 12)
- Extra-wide rice noodles (8 oz package)
- Dry brown rice or 3 cups pre-cooked
- No-Yolk egg noodles (package)
Condiments & Spices
- Extra virgin olive oil
- Vegetable oil
- Cooking spray and olive oil spray
- Kosher salt and pepper
- White or black pepper, garlic powder, cumin
- Mayonnaise, Worcestershire sauce, red wine vinegar
- Adobo seasoning, chili powder, paprika
- Regular or reduced sodium soy sauce, sesame oil, sesame seeds
- Oyster sauce, fish sauce, hoisin, Sriracha
- Rice vinegar, honey, turmeric, ground ginger
- Pumpkin pie spice, cinnamon, thyme, bay leaves
- Light vinaigrette dressing (or ingredients to make your own)
Dairy & Refrigerated
- 2 dozen large eggs
- 8 oz bag shredded cheddar
- 8 oz bag shredded Colby-Monterey Jack
- 8 oz sliced cheddar
- Unsalted butter (small box)
- Reduced-fat sour cream (small tub)
- Pecorino Romano wedge
- 1 quart 2% milk
- 12 oz non-dairy milk (or substitute 1 cup 2% for overnight oats)
- Whipped cream (optional for Pumpkin Pie Oats)
Canned & Jarred
- 8 oz can water chestnuts
- 14.5 oz can diced potatoes (or 1¾ cups cooked diced potatoes)
- Two 4.5 oz cans diced green chiles
- Jar chunky mild salsa
- Small jar capers
- 28 oz can whole San Marzano plum tomatoes
- 10 oz can RoTel mild diced tomatoes
- 8 oz can tomato sauce
- 4 oz can or tube tomato paste
- Two 15 oz cans chickpeas
- 6 oz can albacore tuna in water
- 32 oz carton reduced-sodium chicken broth
- 32 oz carton reduced-sodium vegetable or beef broth
- Small jar pumpkin butter (or ingredients to make your own)
Frozen
- Small bag frozen corn kernels
Dry Goods & Misc.
- Small package unsalted cashews
- Chia seeds (small package)
- Small package pecans, pepitas or walnuts
- 1 bottle white wine (for cooking)
- Dark brown sugar (small package)
- Cornstarch
Non-Food
- Parchment paper