A free, flexible 7-day weight loss meal plan that includes breakfast, lunch and dinner, plus a complete shopping list. All recipes include nutritional macros and links to the WW recipe builder so you can get your personal points.
7 Day Healthy Meal Plan
If you’re fortunate to still have your dad with you, consider celebrating him this Father’s Day. Whether he prefers steak, fish or pork, there are recipes here to please him—and don’t forget dessert. Happy Father’s Day to all biological dads, stepdads, adoptive dads and those who step up as father figures.
With grocery prices on the rise, many of us are tightening budgets and getting creative in the kitchen. One of the best ways to save money while maintaining healthy eating is to plan your meals in advance. For additional budget-friendly ideas, you can explore 5-day Budget Friendly Meal Plans by signing up for Relish+ (includes a 14-day free trial).
Join a free, live interactive video chat with Danielle Hazard from the Skinnytaste team to learn more about these meal plans and how to customize them with Relish+. Danielle will share tips, answer questions about meal planning and healthy eating, and guide you through using the plans. Sign up to reserve a spot.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is now available. This spiral-bound planner covers 52 weeks and includes weekly meal-planning grids you can tear out and post on the fridge, a 12-week meal plan, 30 recipes (15 new), and tear-out grocery lists. There is also space for weekly gratitude, affirmations and intentions to help you start each week with purpose.
Buy the meal planner here:
- Amazon
- Barnes & Noble
- IndieBound
A note about WW Personal Points:
I no longer list WW points directly because they vary across WeightWatchers plans. Instead, every recipe includes a link to the WW PersonalPoints recipe builder—look for the orange button in the recipe card. Clicking it takes you to the WeightWatchers site where, once logged in (U.S. accounts only), you can view the points and add the recipe to your daily plan. Cookbook recipes in the cookbook index are also updated.
About The Meal Plan
These free, 7-day flexible healthy meal plans are intended as guides with plenty of room to customize. Breakfasts and lunches Monday–Friday are sized for one person; dinners and weekend meals are sized to serve a family of four. You can add snacks, beverages, coffee, fruit, dessert or wine, or swap recipes for meals you prefer. Search the recipe index by course to find alternatives.
As a general guideline, aim for at least 1,500 calories per day depending on your goals, age and activity level. The plan includes an organized grocery list to simplify shopping, reduce food waste and keep you on track—saving both time and money.
Join the Skinnytaste Facebook Community to share photos, ideas and questions with others following the plans. If you’d like to receive future meal plans by email, subscribe to the mailing list so you won’t miss a post.
Meal Plan:
Breakfast and lunch Monday–Friday are designed to serve one; dinners and all meals on Saturday and Sunday serve four. Some recipes yield leftovers suitable for a second night or for lunch. The grocery list below includes everything needed to prepare all meals on the plan.
MONDAY (6/13)
B: Berry Cottage Cheese Breakfast Bowl
L: Grilled Chicken, Strawberry and Avocado Salad with Citrus Dressing*
D: Tofu Stir-Fry with Vegetables in a Sesame Soy Sauce with ¾ cup brown rice
Total Calories: 1,089**
TUESDAY (6/14)
B: 2 hard-boiled eggs and 1 cup cantaloupe
L: LEFTOVER Grilled Chicken, Strawberry and Avocado Salad
D: Taco-Stuffed Zucchini Boats with Arroz Congri
Total Calories: 1,008**
WEDNESDAY (6/15)
B: Berry Cottage Cheese Breakfast Bowl
L: Turkey Club with 8 baby carrots
D: Orecchiette Pasta with Chicken Sausage and Broccoli
Total Calories: 935**
THURSDAY (6/16)
B: 2 hard-boiled eggs and 1 cup cantaloupe
L: LEFTOVER Orecchiette Pasta with Chicken Sausage and Broccoli
D: Sheet Pan Italian Chicken and Veggies
Total Calories: 950**
FRIDAY (6/17)
B: Berry Cottage Cheese Breakfast Bowl
L: LEFTOVER Orecchiette Pasta with Chicken Sausage and Broccoli
D: Shrimp Fajita Bowls
Total Calories: 987**
SATURDAY (6/18)
B: Tex-Mex Breakfast Casserole
L: Turkey Club (recipe x4) with 8 baby carrots
D: Dinner out
Total Calories: 627**
SUNDAY (6/19)
B: LEFTOVER Tex-Mex Breakfast Casserole
L: Farro Salad with Feta, Cucumbers and Sun-Dried Tomatoes with 3 ounces grilled chicken breast
D: Grilled Balsamic Steak with Tomatoes and Arugula with Grilled Vegetable Orzo Pasta Salad
Total Calories: 1,110**
*Prep on Sunday night if desired.
**This is a general guide; many women aim for around 1,500 calories per day. Use a calorie calculator to estimate your personal needs. The plan leaves room for coffee, beverages, fruits, snacks, dessert or wine.
*Google doc
Shopping List
Produce
- 1 small cantaloupe
- 1 (6-ounce) container fresh blackberries
- 1 (6-ounce) container fresh raspberries
- 1 (6-ounce) container fresh blueberries
- 1 (1-pound) container fresh strawberries
- 1 medium navel orange
- 3 medium lemons
- 2 medium limes
- 1 small (5-ounce) plus 1 large (6-ounce) Hass avocado
- 6 medium red bell peppers
- 2 medium yellow bell peppers
- 1 medium green bell pepper
- 1 medium jalapeño
- 1 (2-inch) piece fresh ginger
- 2 medium heads garlic
- 1 small cucumber
- 4 medium plus 2 large zucchini
- 1 small bunch broccolini
- 1 pound broccoli florets
- 3 medium carrots
- 1 medium bag baby carrots
- 2 medium bunches scallions
- 1 medium container or bunch fresh basil
- 1 small bunch fresh Italian parsley
- 1 medium bunch fresh cilantro
- 1 medium head butter lettuce
- 1 small head iceberg lettuce
- 1 (5-ounce) bag or clamshell baby arugula
- 3 medium vine-ripened tomatoes
- 1 (1-pound) container cherry or grape tomatoes
- 2 small plus 2 medium plus 1 large red onions
- 1 small white onion
- 2 small yellow onions
Meat, Poultry and Fish
- 1 pound 93% lean ground turkey
- 14 ounces Italian chicken sausage
- 2 small links cooked chorizo sausage
- 1 package center-cut bacon
- 1 pound thinly sliced deli turkey breast
- 1 pound peeled and deveined shrimp
- 1½ pounds boneless, skinless chicken thighs
- 1½ pounds boneless, skinless chicken breasts
- 1½ pounds flank steak
Grains*
- 1 small package dry brown rice (or 6 cups pre-cooked)
- 1 small package dry long white grain rice
- 1 small package dry pearled farro
- 1 package orzo pasta
- 1 package Orecchiette pasta
- 1 loaf thin-sliced whole grain bread
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray or oil mister
- Kosher salt
- Pepper or a pepper grinder
- Honey
- Reduced sodium soy sauce
- Sesame oil
- Sesame seeds
- Garlic powder
- Onion powder
- Cumin
- Chili powder
- Paprika
- Smoked paprika
- Oregano
- Bay leaves
- Basil
- Thyme
- Light mayonnaise
- Red wine vinegar
- Balsamic vinegar
- Seasoning salt (such as Adobo)
Dairy & Refrigerated
- 1 18-pack large eggs
- 1 (16-ounce) package super firm tofu
- 1 (8-ounce) bag shredded Colby-Monterey Jack cheese blend
- 1 (8-ounce) bag reduced-fat Mexican blend cheese
- 1 small wedge Pecorino Romano or Parmesan cheese
- 1 small container feta cheese
- 1 (24-ounce) container low-fat cottage cheese
Canned and Jarred
- 1 (14.5-ounce) can vegetable broth
- 1 (8-ounce) can tomato sauce
- 1 (15-ounce) can black beans
- 1 jar chunky mild salsa
- 1 small jar sun-dried tomatoes
- 2 (4.5-ounce) cans chopped green chilies
- 1 (14.5-ounce) can diced potatoes (or 1¾ cups cooked, diced potato)
Misc. Dry Goods
- 1 small package raw slivered almonds (or ½ cup from the bulk bin)
- Cornstarch
- 1 small package granulated sugar
*Gluten-free options available if preferred.