A free, flexible 7-day weight-loss meal plan with breakfast, lunch and dinner suggestions plus a complete shopping list. Each recipe includes macros and Weight Watchers points so you can track nutrition and portion sizes more easily.
Free 7 Day Healthy Meal Plan (May 27–June 2)
I love grilling vegetables—it’s an easy way to add flavor and texture to meals. From corn on the cob to zucchini, grilled vegetables make attractive sides and satisfying vegetarian mains. Consider a grilled vegetable orzo pasta salad or a colorful grilled vegetable platter with a light yogurt-mint sauce for a fresh, seasonal centerpiece.
About The Meal Plan
This free 7-day flexible healthy meal plan is designed to be a helpful guide rather than a strict regimen. There is plenty of flexibility to add extra food, beverages, fruit, snacks, dessert or a glass of wine, and you can swap recipes for preferences or dietary needs. Recipes include nutrition information, macros and Weight Watchers (WW) points to help you stay on track. If you have specific goals, aim for at least 1,500 calories per day as a general baseline; individual needs vary by age, activity level and weight.
The plan also includes a clear, organized grocery list to simplify shopping, reduce food waste and save time and money. Preparing more meals at home makes it easier to control portions and ingredients, and having everything planned reduces last-minute takeout decisions.
If you enjoy community support, consider joining the Skinnytaste Facebook Community for recipe photos, ideas and encouragement. You can also subscribe to the email list to get future meal plans delivered to your inbox.
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner for a full year of meal planning made simple. The spiral-bound planner includes weekly tear-out grids you can post on your fridge, a 12-week plan, 30 recipes (including new additions), and detachable grocery lists. It also includes sections for gratitude, weekly intentions and meal prep notes to make weekly planning part of your routine.
Buy the Skinnytaste meal planner here:
- Amazon
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- IndieBound
A note about WW Points
All recipes in this plan have been updated to reflect the current Weight Watchers program, and points are listed under each recipe title. If you use WW, the recipe cards include a link to the WW recipe builder so you can verify and add them to your day when logged into your account. Cookbook recipes in the index have been updated as well.
With grocery prices rising, meal planning is one of the best strategies to stay on budget while maintaining healthy eating habits. A weekly plan helps you buy only what you need, cut down on dining out and reduce food waste. For additional budget-focused plans, there are more meal-planning resources and multi-week guides available.
Current sale highlights
Here are a few favorite sales and seasonal deals to check out this weekend if you’re shopping for home goods, bedding or entertaining pieces.
- Memorial Day Sales: A curated list of sales and deals planned for the long weekend.
- Nordstrom Half-Yearly Sale: Seasonal markdowns on select apparel and accessories.
- Brooklinen Sheets: Often on promotion—great quality for your bedroom refresh.
- Marble & Brass Charcuterie Board: A popular entertaining piece frequently included in seasonal sales.
Meal Plan:
Breakfasts and lunches Monday through Friday are portioned for one, while dinners and all weekend meals are planned for a family of four. Many recipes yield leftovers that are intended for next-day lunches or a second dinner. The included grocery list covers everything needed to prepare every meal on this plan.
MONDAY (5/27)
B: Berry Cottage Cheese Breakfast Bowl
L: Mexican Shrimp Cobb Salad with 12 tortilla chips
D: Stuffed Turkey Cheeseburgers with Macaroni Salad with Tomatoes
Total Calories: 1,073*
TUESDAY (5/28)
B: Green Smoothie Bowl
L: Tuna Egg Salad over mixed greens (2 cups)
D: Cuban Picadillo with Instant Pot Rice and Black Bean–Avocado–Cucumber–Tomato Salad
Total Calories: 1,268*
WEDNESDAY (5/29)
B: Berry Cottage Cheese Breakfast Bowl
L: Leftover Cuban Picadillo with Black Bean–Avocado–Cucumber–Tomato Salad (¾ cup)
D: Chicken Tikka Masala with leftover Instant Pot Rice and Oven-Roasted Cauliflower
Total Calories: 1,096*
THURSDAY (5/30)
B: Green Smoothie Bowl
L: Leftover Cuban Picadillo with Black Bean–Avocado–Cucumber–Tomato Salad (¾ cup)
D: Orecchiette Pasta with Chicken Sausage and Broccoli with Arugula Salad
Total Calories: 1,172*
FRIDAY (5/31)
B: Berry Cottage Cheese Breakfast Bowl
L: Leftover Orecchiette Pasta with Chicken Sausage and Broccoli
D: Tzatziki Fish Tacos with Chopped Feta Salad
Total Calories: 1,075*
SATURDAY (6/1)
B: Lightened Up Blueberry Scones
L: Grilled Chicken Caprese
D: Dinner out (flexible choice)
Total Calories: 500*
SUNDAY (6/2)
B: Cottage Cheese, Egg and Sausage Frittata with mixed greens (1½ cups) dressed with 1 teaspoon olive oil and lemon
L: Roast Beef, Arugula and Shaved Parmesan on a Baguette (recipe × 4) with 1 cup grapes
D: Spinach, Prosciutto and Mozzarella–Stuffed Pork Tenderloin with Instant Pot Mashed Potatoes and Parmesan Asparagus Fries
Total Calories: 1,136*
*This plan is a guide. Women often aim for around 1,500 calories per day, but individual needs vary. The plan leaves room to add coffee, extra snacks, fruit or dessert as desired.
*Detailed macro and point calculations are available in the referenced document for those who want a printable version.
Shopping list
Produce
- 1 (6-ounce) container fresh blackberries
- 1 (6-ounce) container fresh raspberries
- 1 dry pint fresh blueberries
- 1 (12-ounce) container fresh strawberries
- 1 ½ pounds seedless grapes
- 1 medium mango
- 2 medium bananas
- 3 medium plus 1 large lemons
- 4 medium limes
- 1 medium ear of corn (or 1 cup thawed frozen kernels)
- 3 medium Hass avocados (6-ounce each)
- 3 medium English cucumbers
- 1 pound (thick) asparagus
- 1 large head garlic
- 1 (2-inch) piece fresh ginger
- 1 medium red bell pepper
- 1 large head cauliflower (about 2 pounds)
- 1 pound broccoli florets
- 2 pounds Russet potatoes
- 2 large heads Romaine lettuce
- 1 small head Iceberg lettuce
- 1 small head white or green cabbage (or 1 small bag pre-shredded)
- 1 (1-pound) container baby spinach
- 1 (1-pound) container baby arugula
- 1 (5-ounce) container mixed greens
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch fresh dill
- 1 small bunch fresh basil
- 1 small bunch fresh mint
- 10 medium vine-ripened tomatoes
- 1 (1-pound) container cherry or grape tomatoes
- 2 medium red onions
- 1 small plus 1 large yellow onion
Meat, Poultry and Fish
- 1 pound large cooked shrimp
- 1 pound 93% lean ground turkey (adjust if feeding a crowd)
- 1½ pounds 93% lean ground beef
- 1 (1-pound) package Italian chicken sausage
- 1–2 pounds boneless, skinless chicken breasts
- 1 pound pork tenderloin
- 1 small package sliced prosciutto
- ½ pound lean sliced deli roast beef
- ¾ pound boneless, skinless white fish fillets (cod, halibut or branzino)
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray or oil mister
- Kosher salt (e.g., Diamond Crystal)
- Pepper grinder or fresh peppercorns
- Honey or maple syrup (optional)
- Chipotle chili powder, chili powder, cumin
- Regular or light mayonnaise
- White vinegar, red wine vinegar
- Garlic powder, oregano, Italian seasoning
- Ketchup and mustard (optional)
- Bay leaves, garam masala, turmeric (optional)
- Vanilla extract, balsamic glaze, Dijon mustard
Dairy & Refrigerated
- 1 18-pack large eggs
- 1 pint 1% milk
- 1 pint 1% buttermilk
- 1 (6-ounce) and 1 (16-ounce) container low-fat cottage cheese
- 1 (6-ounce) container whole milk plain yogurt
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 small container light sour cream
- 1 small container whipped butter (or regular butter)
- 1 small box butter
- 1 (8-ounce) bag shredded reduced-fat Mexican blend cheese
- 1 small package sliced reduced-fat American or cheddar cheese
- 1 (4-ounce) fresh mozzarella
- 1 (8-ounce) package shredded part-skim mozzarella
- 1 large wedge fresh Parmesan or Parmigiano Reggiano
- 1 small package feta cheese
Grains*
- 1 package seasoned panko breadcrumbs (or 2/3 cup plain + seasonings)
- 1 package panko breadcrumbs
- 1 (16-ounce) package orecchiette pasta
- 1 (16-ounce) package elbow pasta
- 1 (16-ounce) package dry long-grain white rice
- 1 small package unbleached all-purpose flour
- 1 (12-ounce) baguette or French bread
- 1 small package taco-size flour tortillas
- 1 large bag tortilla chips
- 1 package whole-wheat hamburger buns
Canned & Jarred
- 2 (15.5-ounce) cans black beans
- 1 (2.5-ounce) can sliced black olives
- 1 small jar pitted green olives, alcaparrado or capers
- 1 small jar sliced pickles
- 1 small jar sundried tomatoes
- 1 (8-ounce) can tomato sauce
- 1 (15-ounce) can crushed tomatoes
- 1 (2.6-ounce) package light tuna in water
Frozen
- 1 medium package mango chunks
Misc. Dry Goods
- 1 small package slivered almonds (or 6 tablespoons from bulk)
- 1 small package unsweetened coconut flakes (or ¼ cup from bulk)
- 1 small package granulated sugar
- Baking soda, baking powder
*Grains can be substituted for gluten-free options if desired.