A free 7-day flexible weight loss meal plan that covers breakfast, lunch and dinner with a complete shopping list. Recipes list macros and WW Points to help you track progress and stay on target.
7-Day Healthy Meal Plan
Fall brings cozy sweaters, colorful leaves and pumpkin-flavored favorites. If you love pumpkin as much as I do, try savory and sweet options from soups to baked goods. A few favorites include Roasted Pumpkin Sage Soup, Skinny Pumpkin Granola, Turkey Pumpkin White Bean Chili and for a sweet treat Pumpkin Cream Cheese Muffins.
Why Meal Planning Matters
Meal planning streamlines your week, saves time and reduces grocery costs. Planning helps you meet nutrition and weight-loss goals while avoiding last-minute choices. To make planning easier, consider a dedicated meal planner and prepare a shopping list before you head to the store.
About This Meal Plan
This free, flexible 7-day plan is a guide designed with room to customize: add snacks, coffee, a dessert or swap recipes to suit your tastes. Breakfasts and lunches Monday–Friday are portioned for one person; dinners and weekend meals are sized for a family of four, with many recipes yielding leftovers for another meal. The plan aims to average around 1500 calories per day for women, but you can adjust portions based on your needs. All recipes include Weight Watchers (WW) points—updated to the WW Blue SmartPoints—for easy tracking.
The included shopping list is organized to simplify grocery trips and reduce waste by ensuring you have staples and fresh ingredients on hand. Check your pantry first—many frequently used condiments and spices may already be available.
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Details
Breakfast and lunch weekdays are single servings; dinners and weekend meals serve four. Some dishes make enough for leftovers that can be used for the next night’s dinner or for lunch. This plan is intentionally flexible—there’s ample allowance for snacks, a cocktail or dining out. Swap recipes as needed to fit your schedule and preferences.
MONDAY (9/27)
B: Avocado Toast with Sunny Side Egg (4B 6G 4P)
L: Mayo-less Tuna Pasta Salad (6B 6G 6P) + ¼ cup raw almonds (5B 5G 5P)
D: Cream of Broccoli Soup (4B 4G 4P) with a grilled cheese sandwich* (8B 8G 8P)
Totals: WW Points 27B 29G 27P, Calories 1,061**
TUESDAY (9/28)
B: Pumpkin Pie Overnight Oats (7B 7G 4P)
L: Mayo-less Tuna Pasta Salad (6B 6G 6P) + ¼ cup raw almonds (5B 5G 5P)
D: Bisteces a la Mexicana (3B 3G 3P) with Latin Yellow Rice (6B 6G 6P)
Totals: WW Points 27B 27G 24P, Calories 1,121**
WEDNESDAY (9/29)
B: Avocado Toast with Sunny Side Egg (4B 6G 4P)
L: 1 ⅓ cups Farro Salad with Feta, Cucumbers and Sun-Dried Tomatoes (8B 8G 3P)
D: LEFTOVER Bisteces a la Mexicana (3B 3G 3P) with Latin Yellow Rice (6B 6G 6P)
Totals: WW Points 21B 23G 16P, Calories 970**
THURSDAY (9/30)
B: Pumpkin Pie Overnight Oats (7B 7G 4P)
L: 1 ⅓ cups Farro Salad with Feta, Cucumbers and Sun-Dried Tomatoes (8B 8G 3P)
D: Turmeric Braised Chicken with Golden Beets and Leeks (9B 9G 9P)
Totals: WW Points 24B 24G 16P, Calories 1,117**
FRIDAY (10/1)
B: Avocado Toast with Sunny Side Egg (4B 6G 4P)
L: 1 ⅓ cups Farro Salad with Feta, Cucumbers and Sun-Dried Tomatoes (8B 8G 3P)
D: Maple Soy Glazed Salmon (3B 7G 3P) with Roasted Brussels Sprouts and Butternut Squash (1B 1G 1P)
Totals: WW Points 16B 22G 11P, Calories 946**
SATURDAY (10/2)
B: Chewy Chocolate Chip Oatmeal Breakfast Cookies (3B 3G 1P) with ½ cup blueberries (0B 0G 0P)
L: Chicken Cutlet Caprese Salad (9B 12G 9P)
D: Dinner out or order in — enjoy a flexible night off!
Totals: WW Points 12B 15G 10P, Calories 603**
SUNDAY (10/3)
B: Open-Faced Omelet with Feta, Roasted Tomatoes and Spinach (recipe x2) (2B 5G 2P) + 2 slices bacon (2B 2G 2P) and an orange (0B 0G 0P)
L: Buffalo Shrimp Lettuce Wraps (4B 5G 4P)
D: Slow Cooker French Dip Sandwich with Caramelized Onions (9B 9G 9P) and a green salad # (1B 1G 1P)
Totals: WW Points 18B 22G 18P, Calories 922**
*Grilled cheese sandwich includes 2 slices thin whole-grain bread and 1 ounce cheddar cheese.
**This is a guideline; women should aim for around 1500 calories per day. I’ve left room to add coffee, beverages, fruits, snacks, dessert or wine as desired.
# Green salad: 6 cups mixed greens, 2 scallions, ½ cup each tomatoes, cucumber, carrots, bell pepper and ¼ cup light vinaigrette.
Shopping List
Produce
- 3 medium bananas
- 1 dry pint blueberries
- 4 medium oranges
- 3 medium lemons
- 1 head garlic
- 1 large green bell pepper
- 1 medium plus 1 large red bell pepper
- 4 medium jalapeños
- 1 lb broccoli florets (or ¾ lb pre-cut)
- 1 lb Brussels sprouts
- 1 (1-lb) butternut squash
- 1 bunch (4) golden beets
- 1 large cucumber
- 2 medium leeks
- 1 large bunch scallions
- 1 small bunch celery
- 2 medium carrots
- 1 small (5-oz) Hass avocado
- 1 (5-oz) container fresh baby spinach
- 1 (5-oz) container baby arugula
- 1 (1-lb) container mixed greens
- 1 small head Romaine or butter lettuce
- 1 large bunch fresh cilantro
- 1 medium bunch/container fresh thyme
- 1 small bunch/container mint (or substitute 1 tbsp basil in Farro Salad)
- 1 small bunch/container fresh basil
- 1 dry pint heirloom cherry tomatoes
- 1 (1-lb) container grape or cherry tomatoes
- 1 medium vine-ripened tomato
- 1 large white onion
- 1 small red onion
- 1 medium plus 5 large yellow onions
Meat, Poultry and Fish
- 1 (3–4 lb) beef round roast
- 2 lbs top sirloin
- 1 package center-cut bacon
- 1 lb large peeled and deveined shrimp
- 1½ lbs (4) wild salmon fillets
- 1 lb (2) boneless, skinless chicken breasts
- 1 small package (4) chicken drumsticks
- 1 small package (4) bone-in chicken thighs
Grains*
- 1 loaf thin-sliced whole-grain bread
- 1 package short pasta (fusilli, penne or rigatoni)
- 1 small package quick oats
- 1 container seasoned breadcrumbs
- 1 small package dry pearled farro (1 cup if from bulk bin)
- 1 small package dry long-grain rice
- 1 large whole-grain baguette
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Kosher salt
- Black pepper and whole peppercorns
- Bay leaves
- Worcestershire sauce
- Hot sauces (Frank’s RedHot, Sriracha)
- Light vinaigrette dressing (or ingredients to make your own)
- Balsamic glaze or balsamic vinegar
- Reduced sodium soy sauce
- Pure maple syrup
- Ground ginger, turmeric, cumin, oregano, rosemary
- Sazon or individual spices to make your own
- Red wine vinegar, cinnamon, pumpkin pie spice
Dairy & Refrigerated
- 1 dozen large eggs
- Fresh Parmesan wedge
- 1 block sharp cheddar cheese
- 1 (8-oz) package sliced reduced-fat mozzarella or provolone
- 1 small tub reduced-fat sour cream
- 1 (6-oz) package crumbled feta
- 1 (8-oz) Bocconcini mozzarella
- 1 small box butter
- 1 (8-oz) container 2% milk
- 1 (8-oz) container unsweetened oat milk (or use more 2% milk)
- 1 jar light blue cheese or ranch dressing (or ingredients to make your own)
Canned and Jarred
- 1 (5-oz) can albacore tuna in water
- 1 (32-oz) carton plus 1 (14.5-oz) can low-sodium beef broth
- 1 (32-oz) carton plus 1 (14.5-oz) can reduced-sodium chicken or vegetable broth
- 1 (28-oz) can petite diced tomatoes
- 1 jar sun-dried tomatoes
- 1 small jar capers
- 1 jar pumpkin butter (or ingredients to make your own)
Dry Goods & Misc.
- 1 small package chia seeds (2 tsp if from bulk bin)
- 1 small package pecan halves, pepitas or walnuts (2 tbsp if from bulk bin)
- 1 small package raw almonds (½ cup if from bulk bin)
- 1 small package chocolate chips
- 1 bottle dry white wine (optional; can substitute ½ cup chicken broth)
- 1 package chicken bouillon
*Gluten-free options can be used where desired.
If you’d like a printable version of the shopping list or a consolidated Google doc, check the recipe pages for downloadable resources and recipe links included throughout the plan.