7-Day Meal Plan: Weekly Menu and Recipes (Aug 29-Sept 4)

A free, flexible 7-day weight loss meal plan that includes breakfast, lunch and dinner ideas plus a complete shopping list. All recipes list macros and link to the WW Recipe Builder so you can view your personal WW points.

7 Day Healthy Meal Plan

Labor Day is just around the corner, which means summer is winding down and fall is approaching. If you’re finishing the season with a backyard cookout, consider easy favorites like Steak Kebabs with Chimichurri, a fresh Grilled Corn Salad or a Tortellini Salad. For something sweet, try the Red, White and Blueberry Trifle. These recipes are perfect for sharing and make the most of late-summer produce.

With grocery prices rising, meal planning is one of the best strategies to eat well while staying on budget. Planning ahead helps you save money, reduce food waste and simplify shopping. If you want more budget-friendly plans, there are extended 5-day Budget Friendly Meal Plans available by signing up for Relish+.

Ultimate Skinnytaste Meal Planner

The Skinnytaste Ultimate Meal Planner is now available. This spiral-bound planner covers 52 weeks and includes weekly tear-out meal planning grids, a 12-week sample meal plan, 30 recipes (15 new), and detachable grocery lists. It also offers space for gratitude, affirmations and intentions so you can start each week with purpose. It’s a practical tool to organize meals, track goals and stay consistent with healthy habits.

Buy the meal planner here:

• Amazon
• Barnes & Noble
• IndieBound

A note about WW Personal Points:

I no longer list WW points directly because points vary by the current Weight Watchers programs, but I include a link to the WW Personal Points Recipe Builder on every recipe card. Look for the orange button in the card that indicates WW points; clicking it opens the Weight Watchers recipe builder so you can see the points and add the recipe to your day (US only; you must be logged into your account). All cookbook recipes in the cookbook index have been updated as well.

About the Meal Plan

These free 7-day flexible meal plans serve as a guide with plenty of flexibility. You can add snacks, coffee, fruit, dessert, wine or extra portions depending on your needs. Breakfast and lunch Monday through Friday are planned for one serving, while dinners and all weekend meals are designed to serve a family of four. Many recipes yield leftovers that work well for a second meal or next-day lunch.

Aim for at least 1,500 calories per day as a general baseline, though your individual needs will vary based on age, weight, activity level and goals. The grocery list below is organized to save time and reduce stress while shopping—helping you stick to the plan and avoid unnecessary trips to the store.

If you enjoy community support, join the Skinnytaste Facebook Community where members share photos and tips, or subscribe to the email list to receive meal plans and updates by email.

Meal Plan:

Breakfasts and lunches from Monday through Friday are single servings; dinners and weekend meals serve four. The grocery list covers all items needed for the full week.

MONDAY (8/29)
B: Greek Yogurt with Berries, Nuts and Honey
L: Spicy California Shrimp Stack (½ recipe) with 1 cup steamed edamame
D: Late Summer Vegetable Enchilada Pie with Best Guacamole
Total Calories: 934*

TUESDAY (8/30)
B: Mushroom-Spinach Scrambled Eggs
L: Leftover Spicy California Shrimp Stack with 1 cup steamed edamame
D: Leftover Late Summer Vegetable Enchilada Pie with Best Guacamole
Total Calories: 955*

WEDNESDAY (8/31)
B: Greek Yogurt with Berries, Nuts and Honey
L: Greek Chickpea Salad
D: Air Fryer Steak with Paprika Smashed Potatoes and Dina’s Tossed Mushrooms
Total Calories: 1,025*

THURSDAY (9/1)
B: Mushroom-Spinach Scrambled Eggs
L: Leftover Greek Chickpea Salad
D: 2 pieces Chicken Rollatini Stuffed with Zucchini and Mozzarella with a green salad**
Total Calories: 1,015*

FRIDAY (9/2)
B: Greek Yogurt with Berries, Nuts and Honey
L: Leftover Greek Chickpea Salad
D: Foil Packet Spice Rubbed Fish with Watermelon Salsa with Homemade Rice Pilaf
Total Calories: 943*

SATURDAY (9/3)
B: Three Cheese Zucchini Quiche
L: Roast Beef, Arugula and Shaved Parmesan on a Baguette (recipe x 4) with 8 baby carrots
D: Dinner out
Total Calories: 619*

SUNDAY (9/4)
B: 2 Cream-Cheese Filled Almond Flour Banana Muffins
L: Tortellini Salad with Grilled Shrimp Scampi Skewers
D: Juicy Turkey Burgers with Zucchini on a whole wheat bun with Perfectly Grilled Zucchini
Total Calories: 963*

*This is a guide; many women aim for around 1,500 calories per day, though individual needs vary. A helpful calculator can estimate your calorie needs. These plans leave room for coffee, beverages, fruit, snacks, dessert or wine.

**Green salad: 6 cups mixed greens, 2 scallions and 1/2 cup each tomatoes, cucumbers, carrots and chickpeas with 1/4 cup light vinaigrette.

*Shopping list available as a printable Google Doc.