A free, flexible 7-day weight-loss meal plan that includes breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include nutrition information and links to the WW (WeightWatchers) recipe builder so you can calculate your personal points.
7-Day Healthy Meal Plan
As the evenings cool down, a warm bowl of soup makes a comforting dinner. Try slow-cooker soups such as Navy Bean Bacon Soup, Chicken Enchilada Soup, or the popular Lasagna Soup. Pair soups with a fresh salad and a batch of Easy Rosemary Garlic Parmesan Biscuits for a satisfying meal.
With grocery costs on the rise, meal planning is one of the best ways to save money, reduce waste, and keep your meals healthy. If you want more budget-focused plans, sign up for the free trial of the Relish+ service for additional 5-day budget meal plans and tools.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is now available. This spiral-bound planner covers 52 weeks with weekly meal-planning pages that can be torn out and placed on the refrigerator, a 12-week meal plan, 30 recipes (15 new), and tear-out grocery lists. It also includes space for gratitude, affirmations, and weekly intentions to help you start your week on the right foot.
Where to buy the meal planner:
- Amazon
- Barnes & Noble
- IndieBound
About WW Personal Points
I no longer list points directly because WW plans have changed, but I link to the WW Personal Points recipe builder for every recipe. Look for the orange button in the recipe card that takes you to the WeightWatchers site to view points and add a recipe to your day (US only; you must be logged in). All cookbook recipes in the cookbook index have been updated as well.
About This Meal Plan
These free 7-day flexible meal plans are intended as a practical guide with plenty of flexibility. You can add more food, coffee, beverages, fruit, snacks, dessert, or wine, and swap recipes to suit your preferences. Use the recipe index to find meals by course. Depending on your goals, aim for at least 1,500 calories per day—individual needs vary by age, weight, activity level, and goals.
The plan includes a carefully organized grocery list to simplify shopping, save time, and reduce waste. Having ingredients on hand helps you stick to the plan and dine out less often.
If you’re on Facebook, consider joining the Skinnytaste community where members share photos and tips. You can also subscribe to the email list to receive meal plans and updates directly in your inbox.
Meal Plan
Breakfast and lunch Monday–Friday are planned for one serving each. Dinners and all weekend meals are designed to serve a family of four. Some recipes yield leftovers suitable for another dinner or lunch the next day. The grocery list below covers everything you need to prepare all meals on this plan.
MONDAY (10/31)
B: Baked Oatmeal with Pears, Bananas and Walnuts served with ½ cup nonfat Greek yogurt
L: Open-Faced Tuna Sandwich with Avocado and 1 cup grapes
D: Crock Pot Chicken Taco Chili topped with 2 tablespoons shredded Mexican cheese, 1 tablespoon sour cream and 1 ounce avocado
Total Calories: 984*
TUESDAY (11/1)
B: Leftover Baked Oatmeal with ½ cup nonfat Greek yogurt
L: Leftover Open-Faced Tuna Sandwich with 1 cup grapes
D: Leftover Crock Pot Chicken Taco Chili with cheese, sour cream and avocado
Total Calories: 984*
WEDNESDAY (11/2)
B: Leftover Baked Oatmeal with ½ cup nonfat Greek yogurt
L: Leftover Open-Faced Tuna Sandwich with 1 cup grapes
D: Sweet Potato Turkey Meatloaf with Creamy Cauliflower Mash and Easy Garlic Broccolini
Total Calories: 1,055*
THURSDAY (11/3)
B: 2 scrambled eggs with 1 ounce avocado and ½ cooked sweet potato
L: Fall Brussels Sprout Salad with Apples, Pecans and Blue Cheese (2 cups)
D: Blackened Air-Fryer Salmon Bites with ¾ cup brown rice and 1 cup steamed broccoli
Total Calories: 1,165*
FRIDAY (11/4)
B: 2 scrambled eggs with 1 ounce avocado and ½ cooked sweet potato
L: Leftover Fall Brussels Sprout Salad (2 cups)
D: Drunken-Style Noodles with Shrimp
Total Calories: 1,182*
SATURDAY (11/5)
B: Pumpkin Nut Muffins with ¾ cup cottage cheese, 1 teaspoon maple syrup and 2 tablespoons chopped pecans
L: Air-Fryer Chicken Breast Tenders with Lemony Hearts of Palm Salad and Avocado
D: Dinner out
Total Calories: 790*
SUNDAY (11/6)
B: Leftover Pumpkin Nut Muffins with 2 scrambled eggs and a pear
L: ¼ Crustless Sausage and Spinach Quiche
D: Slow-Cooker French Dip Sandwiches with Dad’s Creamy Cauliflower Soup
Total Calories: 1,140*
*These calorie totals are a guide. Women should generally aim for around 1,500 calories per day; individual needs vary. A helpful calorie-estimation calculator is available from national nutrition resources to estimate your personal needs. This plan leaves room to add beverages, snacks, fruit, dessert, or wine as desired.
*Google document with printable notes is available for convenience.
Shopping List
Produce
- 2 large ripe bananas
- 6 medium pears
- 1½ pounds seedless grapes
- 1 Honeycrisp or other sweet apple
- 2 lemons and 2 limes
- 3 Hass avocados (about 7 ounces each)
- 2 heads garlic and 1 small shallot
- 1 small container alfalfa sprouts
- 1 medium and 1 large head cauliflower
- 2½ pounds broccoli florets and 2 bunches broccolini
- ¾ pound Brussels sprouts (or 12-ounce pre-shredded bag)
- 1 pound sweet potatoes (about 2 medium)
- 1 red bell pepper and 1 green bell pepper
- 1 small bunch celery and 1 small carrot
- 1 small head Romaine lettuce
- 1 bunch kale and 1 (12-ounce) container baby spinach
- 1 (5-ounce) container baby arugula
- 2 bunches scallions (small + medium)
- Small containers of Thai or Italian basil, cilantro, and Italian parsley
- 1 vine-ripened tomato, 1 heirloom tomato
- 1 small red onion and 5 yellow onions (1 small + 4 large)
Meat, Poultry & Fish
- 1½ pounds boneless, skinless chicken breasts
- 1¼ pounds chicken breast tenders
- 3 links sweet Italian turkey or chicken sausage
- 1 pound 93% lean ground turkey
- 1½ pounds salmon fillets (about 4 fillets)
- 1 pound large peeled and deveined shrimp
- 1 beef round roast (3–4 pounds)
Grains & Bakery
- Unbleached all-purpose flour
- White whole wheat flour
- Sliced multigrain bread
- Whole wheat rolls
- Quick oats
- Dry brown rice or 3 cups pre-cooked brown rice
- 8-ounce package thick rice noodles
- Seasoned breadcrumbs and seasoned panko
Condiments, Oils & Spices
- Extra-virgin olive oil and vegetable oil
- Cooking spray
- Kosher salt and fresh peppercorns with grinder
- Pure maple syrup, ground cinnamon, and vanilla extract
- Light mayonnaise, Dijon mustard, balsamic and red wine vinegars
- Cumin, chili powder, paprika, cayenne, garlic powder, thyme, oregano, marjoram and rosemary
- Ketchup, Worcestershire sauce, oyster sauce, soy sauce and fish sauce
- Sriracha, crushed red pepper flakes and pumpkin pie spice
- Nutmeg, bay leaves and dried onion flakes
Dairy & Refrigerated
- 2½ dozen large eggs
- Unsalted butter
- Nonfat milk (or nondairy milk), plus an 8-ounce container of 2% milk
- Half-and-half (8 ounces)
- 8-ounce bag shredded Mexican cheese blend
- 8-ounce sliced reduced-fat provolone or mozzarella
- 32-ounce container nonfat plain Greek yogurt
- 8-ounce tub sour cream
- 32-ounce container low-fat cottage cheese
- Small chunk light Havarti or light cheddar
- Small package bleu cheese or gorgonzola and a wedge of Parmesan
Canned & Packaged
- 5-ounce can albacore tuna in water
- 15.5-ounce cans black beans and kidney beans
- 8-ounce can tomato sauce
- Two 10-ounce cans diced tomatoes with chilies
- 4-ounce can diced green chilies
- 15-ounce can pumpkin puree
- 14-ounce can hearts of palm
- 32-ounce cartons low-sodium beef and reduced-sodium chicken broth
Frozen
- 10-ounce package corn kernels
Dry Goods & Baking
- Baking powder and baking soda
- Raw sugar and dark brown sugar
- 5-ounce package chopped pecans and a small package chopped walnuts
You may substitute gluten-free products where desired.