A free, flexible 7-day weight loss meal plan with breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include nutrition macros and links to the WW Recipe Builder so you can see your personal WW PersonalPoints (where available).
7 Day Healthy Meal Plan
As summer winds down many home gardens are overflowing with fresh produce. To avoid waste, freeze what you can, share extras with friends or donate to a local food pantry. Keep easy, vegetable-forward recipes on hand—like Late Summer Vegetable Enchilada Pie, Summer Vegetables with Sausage and Potatoes Skillet, or a Crustless Summer Zucchini Pie—to use up zucchini, tomatoes, corn and other summer harvests. This week’s plan even includes a lighter zucchini bread recipe for a seasonal treat. Check the recipe index for more zucchini and summer-vegetable ideas.
With grocery prices rising, meal planning is one of the best ways to save money while eating well. Planning your meals reduces trips to the store, cuts food waste and helps you stay on track with healthy choices. If you’re looking for additional budget-friendly, multi-day plans, consider the meal plan resources available on the site.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is now available as a 52-week spiral-bound planner. It includes weekly tear-out planning grids, a 12-week meal plan, 30 recipes (15 new), and tear-out grocery lists. The planner also provides space for a weekly gratitude practice and intentions to help you start each week thoughtfully.
Where to purchase:
- Amazon
- Barnes and Noble
- Indie Bound
A note about WW PersonalPoints
I no longer publish specific point values here because Weight Watchers has changed plans, but each recipe includes a link to the WW PersonalPoints recipe builder where you can view the points for your account (US only; you must be logged into WW). Look for the recipe card button that references WW points to open the recipe in the WW tool.
About This Meal Plan
These free 7-day healthy meal plans are intended as flexible guides. Breakfasts and lunches Monday through Friday are sized for one person; dinners and weekend meals are sized to serve a family of four. There’s plenty of wiggle room—add coffee, snacks, fruit, extra servings or a glass of wine as desired. Depending on your goals, aim for at least 1,500 calories per day for many women, but individual needs vary by age, activity level and weight. Use a calorie calculator if you want a personalized target.
The plan includes a detailed, organized shopping list to simplify grocery shopping and help you save time and money. With a complete list in hand you’ll waste less food and be better prepared to cook at home.
If you’d like community support, join the Skinnytaste Facebook community to share photos and ideas, or subscribe to the email list to receive meal plans and updates.
Meal Plan
Breakfast and lunch Monday–Friday serve 1; dinners and weekend recipes serve 4. Some dishes yield leftovers for another night or lunch the next day. The shopping list below covers all ingredients needed for the week.
MONDAY (8/1)
B: Huevos Pericos (½ recipe) with 1 oz avocado
L: Chicken Waldorf Salad with 6 Triscuits
D: Giant Zucchini Parmesan with 2 Easy Garlic Knots
Total Calories: 1,089*
TUESDAY (8/2)
B: Huevos Pericos (½ recipe) with 1 oz avocado
L: Leftover Chicken Waldorf Salad with 6 Triscuits
D: Loaded Nachos with Ground Turkey, Beans and Cheese
Total Calories: 1,059*
WEDNESDAY (8/3)
B: Strawberry Peanut Butter Swirl Smoothie Bowl (½ recipe)
L: Leftover Chicken Waldorf Salad with 6 Triscuits
D: Baked Pesto Chicken Breast with Corn Tomato Avocado Salad
Total Calories: 949*
THURSDAY (8/4)
B: Strawberry Peanut Butter Swirl Smoothie Bowl (½ recipe)
L: Spicy Canned Salmon Rice Bowl
D: 2 servings Sausage Stuffed Zucchini Boats with arugula, shaved Parmesan and light vinaigrette
Total Calories: 1,000*
FRIDAY (8/5)
B: Pineapple Chia with Cottage Cheese (½ recipe)
L: Spicy Canned Salmon Rice Bowl
D: Scallops with Corn and Tomatoes and Orzo with Zucchini and Tomato
Total Calories: 1,097*
SATURDAY (8/6)
B: Pineapple Chia with Cottage Cheese (recipe x 2)
L: Grilled Peach and Watermelon Burrata Salad
D: Dinner out
Total Calories: 703*
SUNDAY (8/7)
B: Chocolate Chip Zucchini Bread with ¾ cup plain Greek yogurt and ½ cup mixed berries
L: Air Fryer Chicken Tenders with 8 baby carrots and Low-Fat Buttermilk Ranch Dressing
D: Angel Hair with Shrimp and Asparagus
Total Calories: 1,096*
*This plan is a guide. Many women aim for around 1,500 calories per day; use a calorie calculator to estimate your personal needs. Plenty of flexibility is built into the plan for beverages, fruit, snacks, dessert or an extra serving. Make five jars of chia pudding on Thursday night if you’d like breakfasts ready for Friday and Saturday.
Shopping List
Produce
- 1 small banana
- 1 medium Granny Smith apple
- 4 medium peaches
- 1 mini seedless watermelon
- 1 medium pineapple
- 2 (6-ounce) containers berries (your choice)
- 2 medium lemons
- ½ lb red seedless grapes
- 1 small (5 oz) plus 1 medium (6 oz) Hass avocado
- 1 large head garlic
- 1 medium jalapeño (optional for nachos)
- 1 medium red bell pepper
- 5 small Persian cucumbers
- 4 medium, 2 large and 1 giant zucchini
- 5 large ears of corn
- 1 small bunch celery
- 1 medium bag baby carrots
- 1 lb fresh asparagus
- 1 medium bunch scallions
- 1 (1-lb) clamshell baby arugula
- 1 (1-lb) clamshell mixed greens
- 1 small package watercress
- 1 small container chives
- 1 small container basil
- 1 small bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 1 dry pint cherry or grape tomatoes
- 1 small plus 9 medium plum tomatoes
- 1 medium vine-ripened tomato
- 1 small red onion
- 1 small yellow onion
Meat, Poultry & Fish
- 1½ lb boneless, skinless chicken breasts
- 1¼ lb chicken tenders
- ½ lb 99% lean ground turkey breast
- 14 oz Italian chicken sausage
- 1 lb large sea scallops
- 1 lb large peeled and deveined shrimp
Grains
- Triscuits
- Baked tortilla chips
- Unbleached all-purpose flour
- White whole wheat or whole wheat flour
- Seasoned breadcrumbs
- Seasoned panko breadcrumbs
- Dry brown rice (or 1½ cups pre-cooked)
- Orzo pasta
- Angel hair pasta
Condiments & Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Salt and pepper
- Ground ginger
- Ground cinnamon
- Pure maple syrup
- Light mayonnaise
- Cumin
- Garlic powder
- Onion powder
- Sriracha
- Furikake or toasted seaweed/sesame seeds
- Light vinaigrette or ingredients to make your own
- Balsamic glaze
- Vanilla extract
- White balsamic vinegar
- Crushed red pepper flakes
- Herbs de Provence
Dairy & Refrigerated
- 1 dozen large eggs
- Butter
- 1 (16 oz) tub fat-free or light sour cream
- 1 (16 oz) plus 1 (32 oz) tubs nonfat plain Greek yogurt
- 1 (15 oz) tub part-skim ricotta cheese
- 1 (32 oz) container 2% cottage cheese
- Garlic & Herb or Chive Boursin-style cheese
- 1 lb burrata (about 4 small balls)
- Part-skim shredded mozzarella (8 oz)
- Reduced-fat Mexican cheese blend (8 oz)
- 1 large wedge fresh Parmesan
- Pecorino Romano wedge (or substitute Parmesan)
- 1 pint 1% buttermilk
- 8 oz unsweetened almond milk
- 1 quart unsweetened pineapple juice
- Pico de Gallo or ingredients to make your own
Canned & Jarred
- Peanut or almond butter
- Marinara sauce or ingredients to make your own
- 32 oz low-sodium chicken broth
- Fat-free spicy black bean dip
- 2 (5 oz) cans skinless wild pink or red salmon
- Unsweetened applesauce
Frozen
- Small package frozen strawberries
Misc. Dry Goods & Baking
- Pecans or walnuts (or bulk amount needed)
- Chia seeds
- Brown sugar
- Semi-sweet chocolate chips
- Baking powder
- Baking soda
- 1 bottle white wine
*You can substitute gluten-free options where desired.