A free, flexible 7-day weight-loss meal plan that includes breakfast, lunch and dinner ideas, plus a complete shopping list. All recipes include macro information and links to the WW recipe builder so you can see your personal points.
7 Day Healthy Meal Plan
As the year ends, many of us reflect on traditions and foods thought to bring luck—lentils, black-eyed peas, pork, greens and grapes are a few examples. Whatever you choose to eat for the New Year, I wish you a healthy, happy year ahead.
With grocery prices rising, meal planning is one of the best ways to save money, reduce waste and stay on track with healthy eating. This free 7-day plan is flexible, budget-conscious, and includes breakfast, lunch and dinner recipes along with a comprehensive grocery list. You can also find additional budget-friendly 5-day meal plans by signing up for Relish+ (14-day free trial available on the Skinnytaste site).
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is now available. This 52-week, spiral-bound planner includes weekly meal planning grids that can be torn out and posted on the fridge, a 12-week meal plan, 30 recipes (15 brand-new), and tear-out grocery lists. It also includes space for weekly gratitude, affirmations and intentions to help you start the week with focus.
Where to buy the meal planner:
- Amazon
- Barnes & Noble
- Indie Bound
A note about WW Personal Points
I no longer publish points because they vary across Weight Watchers plans, but every recipe includes a link to the WW PersonalPoints recipe builder. Look for the orange button in each recipe card to view the WW points and add the recipe to your day (U.S. only; you must be logged in to your WW account). All cookbook recipes in the cookbook index have been updated as well.
About This Meal Plan
This free, 7-day flexible healthy meal plan is intended as a guide with plenty of wiggle room. You can add snacks, beverages, coffee, fruit, dessert or wine, and you can swap recipes to suit your preferences. Breakfasts and lunches Monday through Friday are scaled for one person, while dinners and weekend meals are scaled for a family of four. Some recipes produce leftovers suitable for an extra dinner or lunch the next day. Depending on your goals, aim for at least 1500 calories per day; individual needs will vary by age, weight and activity level.
The included grocery list is organized and designed to make shopping easier and less stressful. Planning ahead helps you spend less, waste less food, and have what you need on hand to stay on track.
If you use Facebook, you can join the Skinnytaste Community to share photos and ideas. To receive meal plans by email, subscribe to the Skinnytaste mailing list.
Meal Plan:
Breakfast and lunch Monday–Friday are designed to serve one; dinners and weekend meals serve four. The grocery list provides everything needed to prepare the week’s recipes.
MONDAY (12/26)
B: High Protein Zucchini Omelet for One
L: Chicken Waldorf Salad wrapped in a low-carb whole wheat tortilla
D: Veggie Stromboli with Mushroom, Spinach and Mozzarella with Kale and Brussels Sprout Salad
Total Calories: 969
TUESDAY (12/27)
B: High Protein Zucchini Omelet for One
L: Chicken Waldorf Salad in a low-carb whole wheat tortilla
D: Leftover Veggie Stromboli with Kale and Brussels Sprout Salad
Total Calories: 969
WEDNESDAY (12/28)
B: High Protein Zucchini Omelet for One
L: Chicken Waldorf Salad in a low-carb whole wheat tortilla
D: Black-Eyed Peas with Leftover Ham Bone, Collard Greens and Cabbage
Total Calories: 929
THURSDAY (12/29)
B: Cinnamon Apple Yogurt Bowls
L: Leftover Black-Eyed Peas with Collard Greens and Cabbage
D: Beef, Tomato and Acini di Pepe Soup with 2 ounces multigrain baguette
Total Calories: 982
FRIDAY (12/30)
B: Cinnamon Apple Yogurt Bowls
L: Leftover Beef, Tomato and Acini di Pepe Soup with 2 ounces multigrain baguette
D: Dinner out
Total Calories: 662
SATURDAY (12/31)
B: Baked Oatmeal with Pears, Bananas and Walnuts
L: Baked Lump Crab Cakes with Red Pepper Chipotle Lime Sauce, Spinach Dip Stuffed Mushrooms, and Black-Eyed Pea Dip with 12 tortilla chips
D: Skinny Baked Jalapeno Poppers and Seared Scallops over Wilted Spinach Parmesan Risotto with Cacio e Pepe Brussels Sprouts
Total Calories: 1,497
SUNDAY (1/1)
B: Omelet Tortilla Breakfast Wrap (recipe x 4)
L: Italian Chopped Salad (recipe x 2)
D: Spinach, Prosciutto and Mozzarella–Stuffed Pork Tenderloin with Instant Pot Mashed Potatoes
Total Calories: 936
*Set aside half of the Brussels sprout salad, with dressing on the side, for Tuesday dinner.
**These calorie totals are a guide. Women should generally aim for around 1500 calories per day, but needs vary by individual. Use a calorie calculator to estimate your personal needs. The plan leaves room for coffee, beverages, fruit, snacks and small treats.
*Shopping list (cleaned and organized for one week):
Produce
- 4 large ripe bananas
- 2 medium apples
- 2 small pears
- ½ pound red seedless grapes
- 2 lemons, 3 limes
- 2 heads garlic, 2 shallots
- 1 Hass avocado (6-ounce)
- 1 ¾ pounds Brussels sprouts
- 13 jalapeños, 1 red bell pepper
- Approximately 2 pounds cremini mushrooms and 5 ounces white mushrooms
- 1 small English cucumber, 1 pound zucchini
- 2 pounds Russet potatoes, 1 small bunch celery, 2 carrots
- ¾-pound collard greens, 1 small head cabbage
- 2 heads Romaine lettuce, 1 (5-oz) bag baby kale
- 1 (5-oz) bag plus 1 (1-lb) bag baby spinach, 1 (1-lb) bag mixed greens
- 2 bunches scallions, small bunch cilantro, small bunch Italian parsley
- 1 pint cherry or grape tomatoes, 2 red onions, 3 yellow onions
Meat, Poultry & Fish
- 9 oz boneless, skinless chicken breast
- 10 oz cooked ham plus 1 ham bone
- 1 lb 90% lean ground beef
- 1 lb pork tenderloin, 1 small pack sliced prosciutto
- 1 package center-cut bacon, 1 small package sliced Genoa salami
- 9 oz lump crab meat, 1 lb sea scallops
Grains
- Low-carb whole wheat tortillas
- 10-oz multigrain baguette
- Reduced-fat crackers, tortilla chips
- Arborio rice, Acini di Pepe pasta
- Quick oats, panko breadcrumbs, Italian-seasoned breadcrumbs
Condiments & Spices
- Extra-virgin olive oil, canola oil
- Cooking spray, olive oil mister (optional)
- Kosher salt, pepper grinder, light mayonnaise
- Sesame seeds (optional), cayenne (optional)
- Cinnamon, nutmeg, bay leaves, Dijon mustard
- Hot sauce or salsa (optional), maple syrup
- Red wine vinegar, apple cider vinegar, vanilla extract
- Cumin, crushed red pepper, paprika, garlic powder, chili powder
Dairy & Refrigerated
- 18 large eggs, 1 quart liquid egg whites
- 1 lb refrigerated pizza dough, 8-oz block cream cheese
- Reduced-fat cream cheese, butter or whipped butter
- Light sour cream, 16-oz nonfat plain yogurt, 6-oz nonfat Greek yogurt
- 1 lb shredded part-skim mozzarella, low-fat cheddar, fresh Parmesan
- 1 pint 1% buttermilk, 8-oz non-dairy milk (unsweetened)
Canned & Jarred
- 32-oz low-sodium chicken broth, 32-oz fat-free chicken stock, 32-oz beef stock
- Small jar marinara, three 15-oz cans black-eyed peas
- Roasted red peppers, 28-oz crushed or diced tomatoes
- Small jar sun-dried tomatoes, small can chipotle peppers in adobo
Frozen
- 10-oz package chopped spinach, small package corn kernels
Dry Goods & Misc.
- Baking powder, raw sugar
- Small bottle white wine, small package golden raisins (1 tbsp needed)
- Large package pecans or walnuts, small package shelled hazelnuts (or substitute)
Notes: You may choose gluten-free alternatives where preferred.