7-Day Nutritious Meal Plan: Jan 24-30

A free, flexible 7-day weight-loss meal plan that includes breakfast, lunch and dinner, plus a complete shopping list. Recipes list macros and provide links to the WW recipe builder so you can see your personal points.

7 Day Healthy Meal Plan

I hope everyone is staying warm — it’s been very cold. If you’re craving comfort, check the soup and chili recipe collections for warming ideas.

Also take a look at the new meal-plan series, Relish + One Pan Meals. These recipes are designed to be made entirely in one pot, pan, or skillet from start to finish, making them perfect for busy weeknights. This week’s menu features recipes like Basil-Parmesan Crusted Salmon, Peruvian-Inspired Steak with Lomo Saltado Sauce, and Crispy Chicken Schnitzel Dinner as part of a recent collaboration.

Ultimate Skinnytaste Meal Planner

The Skinnytaste Ultimate Meal Planner is now available. This 52-week spiral-bound planner includes weekly tear-out meal planning grids ideal for the fridge, a 12-week meal plan, 30 recipes (15 new), and tear-out grocery lists. The planner also includes sections for starting the week with gratitude, setting intentions, and recording affirmations. It’s a helpful tool for organizing your meals and staying on track.

Retailers stocking the planner include Amazon, Barnes & Noble, and Indie Bound (check local availability).

A note about WW Personal Points:

Many readers ask about the new WW Personal Points. Recipes include links to the recipe builder where you can see the personal points for each recipe; use the recipe builder’s personal points tool (you must be logged into your WW account in the U.S. to view and add recipes to your day). All cookbook recipes in the index have been updated to reflect the latest information.

About The Meal Plan

If you’re new to these meal plans: they are free, 7-day, flexible healthy meal plans intended as a guide with plenty of wiggle room. You can add more food, drinks, fruit, snacks, desserts, or wine, or swap recipes for meals you prefer. The plan aims for about 1500 calories per day as a general guideline for women, though personal calorie needs will vary.

Included is a detailed, organized grocery list to make shopping quicker and less stressful. Planning your week reduces food waste, lowers costs, and makes it easier to stick to your goals. You’ll also find an active community where readers share photos, suggestions, and tips — consider joining the Skinnytaste community on social media or subscribing by email to receive future meal plans and updates.

THE DETAILS:

Breakfast and lunch Monday through Friday are sized for one person; dinners and all meals on Saturday and Sunday are sized to serve a family of four. Some recipes yield leftovers that can be used for a second dinner or lunch the next day. The grocery list is comprehensive and contains everything needed to prepare the meals on this plan.

MONDAY (1/24)
B: Freezer Breakfast Burritos*
L: Hearts of Palm Peanut Noodle Stir Fry*
D: Lebanese Lentil Soup* with ½ piece whole wheat naan
Total Calories: 1,031**

TUESDAY (1/25)
B: LEFTOVER Freezer Breakfast Burritos
L: LEFTOVER Lebanese Lentil Soup with ½ piece whole wheat naan
D: Chicken Chimichangas with Cilantro Lime Cauliflower Rice
Total Calories: 1,026**

WEDNESDAY (1/26)
B: LEFTOVER Freezer Breakfast Burritos
L: LEFTOVER Lebanese Lentil Soup with ½ piece whole wheat naan
D: Sicilian Rice Ball Casserole with a green salad
Total Calories: 1,098**

THURSDAY (1/27)
B: Avocado Toast with Sunny Side Egg
L: Open-Faced Tuna Melt Sandwich and an apple
D: LEFTOVER Sicilian Rice Ball Casserole with a green salad
Total Calories: 1,035**

FRIDAY (1/28)
B: Avocado Toast with Sunny Side Egg
L: Open-Faced Tuna Melt Sandwich and an apple
D: Basil-Parmesan Crusted Salmon with Garlic Mashed Potatoes and Wilted Baby Spinach with Garlic and Oil
Total Calories: 1,078**

SATURDAY (1/29)
B: Instant Pot Steel Cut Oats
L: Pastrami Reuben Egg Rolls
D: Dinner out!
Total Calories: 595**

SUNDAY (1/30)
B: LEFTOVER Instant Pot Steel Cut Oats
L: Zesty Lime Shrimp and Avocado Salad
D: Pollo Guisado over ¾ cup brown rice
Total Calories: 940**

*Prep all meals Sunday night if desired. Freeze any burritos or soup your family won’t eat within the week.
**These calorie totals are a guide; women should generally aim for around 1500 calories per day, but individual needs vary. Use a reputable calorie calculator to estimate your personal requirements. The plan leaves room for additional items such as coffee, beverages, fruit, snacks, dessert, or a glass of wine.
# Green salad includes 12 cups chopped romaine, 4 scallions, 1 cup each of cucumbers, tomatoes, carrots and chickpeas, and ½ cup light vinaigrette. Set aside ½ (untossed) for Thursday dinner.