A free 7-day flexible meal plan including breakfast, lunch and dinner, plus a complete shopping list. Every recipe lists calories and Weight Watchers Freestyle SmartPoints to help you plan meals with confidence.
January has flown by — and for those who’ve heard, I’ve recently lost my dad. To honor him I’ve been cooking many of the dishes he loved. Crepes are one of those family favorites, and I often make them for my daughter on weekends. They store well for the week and can be prepared with whole wheat or gluten-free flour.
If you’re new here, I regularly share free 7-day flexible meal plans designed as a helpful guide. They allow plenty of flexibility so you can add coffee, beverages, fruit, snacks, desserts, or even a glass of wine. The sample target is roughly 1500 calories per day, but adjust to suit your needs.
This plan comes with an organized grocery list meant to simplify shopping, reduce waste, and save time and money. With an efficient shopping list you’ll be less likely to dine out, and you’ll have the staples on hand to keep your week running smoothly.
If you’d like community support, join the Skinnytaste Facebook Community where members share photos and ideas from the meal plans. It’s been great to see everyone’s creativity and adaptations.
THE DETAILS:
Breakfast and lunch from Monday to Friday are portioned for one person, while dinners and weekend meals are sized for a family of four. Several recipes yield leftovers suitable for an additional night or for lunch the next day. While no single meal plan fits everyone, this layout is intended to appeal broadly and remain adaptable. All listed meals are Weight Watchers friendly and include updated Freestyle SmartPoints for convenience — feel free to swap recipes or use this plan as inspiration.
The grocery list is comprehensive and includes suggested items and common brand choices I use. Check your pantry first: many of these staples are likely already on hand, especially condiments and spices used across multiple recipes.
This meal plan is intentionally flexible. There is ample room for snacks, cocktails, a sweet treat, or dining out. Rearranging meals to suit your schedule is perfectly fine. If you’re using these plans, please let me know — your feedback helps determine whether I continue sharing them.
MONDAY (2/5)
B: Gluten Free, Dairy-Free Blueberry Oatmeal Muffins (5) and a banana (0)
L: Lentil Bowls with Avocado, Eggs and Cholula (2)
D: Pasta Fagioli Soup (5) and 2 Easy Garlic Knots (4)
Totals: Freestyle Points 16, Calories 1,029*
TUESDAY (2/6)
B: Gluten Free, Dairy-Free Blueberry Oatmeal Muffins (5) and a banana (0)
L: Lentil Bowls with Avocado, Eggs and Cholula (2)
D: Crock Pot Chicken Taco Chili (0) over ½ cup brown rice (3) with 2 tablespoons reduced-fat cheddar (1)
Totals: Freestyle Points 11, Calories 969*
WEDNESDAY (2/7)
B: Gluten Free, Dairy-Free Blueberry Oatmeal Muffins (5) and a banana (0)
L: Leftover Pasta Fagioli Soup (5)
D: One Skillet Chicken with Bacon and Green Beans (2) and Skinny Garlic Mashed Potatoes (5)
Totals: Freestyle Points 17, Calories 884*
THURSDAY (2/8)
B: 2 scrambled eggs (0), 1 slice whole wheat toast (2) and an orange (0)
L: Leftover Crockpot Chicken Taco Chili (0) over ½ cup brown rice (3) with 2 tablespoons reduced-fat cheddar (1)
D: Spiralized Shanghai Beef and Broccoli (7)
Totals: Freestyle Points 13, Calories 1,005*
FRIDAY (2/9)
B: 2 scrambled eggs (0), 1 slice whole wheat toast (2) and an orange (0)
L: Leftover Crockpot Chicken Taco Chili (0) over ½ cup brown rice (3) with 2 tablespoons reduced-fat cheddar (1)
D: Flounder Milanese with Arugula and Tomatoes (3)
Totals: Freestyle Points 9, Calories 876*
SATURDAY (2/10)
B: Caramelized Onion, Red Pepper and Zucchini Frittata (2)
L: Leftover Crockpot Chicken Taco Chili (0) over ½ cup brown rice (4) with 2 tablespoons reduced-fat cheddar (1)
D: Dinner out (social meal)
Totals: Freestyle Points 6, Calories 527*
SUNDAY (2/11)
B: Czech Crepes with Berries and Cream (4) and tea (0)
L: Skinny Buffalo Chicken Strips (1) with Low Fat Creamy Blue Cheese Dressing (1)
D: Mini Bell Pepper Loaded Turkey Nachos (5) with Best Guacamole (3), Easy No Cook Salsa (0) and Tostones (Twice Air Fried Plantains) (5)
Totals: Freestyle Points 19, Calories 683*
*This plan is a guideline. Women are often advised to aim for around 1500 calories per day, but individual needs vary. Use a reliable calorie calculator to estimate your personal requirements. The plan allows space to add items like coffee, beverages, fruit, snacks, dessert, or a glass of wine.
Shopping List:
Produce
- 3 bananas
- 3 oranges
- 1 bunch celery
- 1 bunch fresh cilantro
- 3 limes
- 2 large heads garlic
- 1 (6-ounce) container fresh blackberries
- 1 (6-ounce) container fresh raspberries
- 1 (6-ounce) container fresh blueberries
- 1 (12-ounce) container fresh strawberries
- 1 medium red bell pepper
- 1 small piece fresh ginger
- 1 small bunch or bag baby arugula (about 4 cups)
- 1 small (4-ounce) and 3 medium Hass avocados
- 1 dry pint grape tomatoes
- 1 medium carrot
- 1 medium shallot
- 2 large heads broccoli (choose those with substantial stems)
- 1 small bunch fresh Italian parsley
- 2 medium white onions
- 2 small yellow onions
- 1 medium zucchini
- 1 small and 1 large lemon
- 1 small package fresh thyme (or substitute 1 tsp dried parsley in skillet chicken)
- 8 ounces French green beans
- 2 pounds Yukon gold potatoes (about 4 medium)
- 1 small container fresh basil (or substitute 1 tsp dried basil in recipes)
- 1 small container fresh oregano (or substitute ½ tsp dried oregano)
- 1 large jalapeño
- 1 small red onion
- 1 bag mini rainbow peppers (about 21)
- 2 green plantains
Meat, Poultry and Fish
- 2½ pounds boneless, skinless chicken breasts (about 5 pieces)
- 12.5 ounces boneless, skinless chicken tenderloins
- 1 package center-cut bacon
- 10 ounces sirloin steak (about two steaks, 1” thick)
- 1 pound skinless flounder filets
- 1 pound 93% lean ground turkey
Grains
- 1 small package quick oats (regular or gluten-free)
- 1 small box dry ditalini or other small pasta
- 1 (2-pound) bag all-purpose flour (or gluten-free alternative)
- 1 bag dry brown rice
- 1 small package 100% whole grain bread
- 1 container seasoned bread crumbs
Condiments and Spices
- Extra virgin olive oil
- Cooking spray or olive oil spray
- Kosher salt (Diamond Crystal recommended)
- Ground black pepper or pepper grinder
- Honey
- Hot sauce (such as Cholula)
- Bay leaves
- 1 packet reduced sodium taco seasoning (or make your own)
- Cumin
- Chili powder
- Hoisin sauce
- Reduced sodium soy sauce
- Toasted sesame oil
- Granulated sugar
- Garlic powder
- Paprika
- Frank’s RedHot Sauce
- Canola or coconut oil
- Light mayonnaise
- White wine vinegar
- Vanilla extract
- Brown sugar
- Powdered sugar
- If you can’t find reduced sodium taco seasoning, use onion powder and dried oregano to make your own blend
Dairy & Refrigerated
- Unsweetened almond milk
- 2 dozen eggs (or 1 dozen plus 1 container liquid egg whites)
- 1 (17.6-ounce) container nonfat Greek yogurt
- 1 (8-ounce) bag reduced-fat shredded cheddar
- 1 (8-ounce) container light sour cream
- 1 (12-ounce) container skim milk
- 1 wedge fresh Parmesan cheese
- 1 pint 1% milk
- 1 (10-ounce) tub light whipped topping
- 1 small wedge bleu cheese
- 1 small box butter
- 1 package cooked lentils (or dry lentils to cook)
- 1 small block sharp cheddar (about 1 cup shredded)
Frozen
- 1 (10-ounce) package frozen corn kernels
Canned and Jarred
- Unsweetened applesauce
- 1 (15-ounce) can cannellini beans
- 1 (15-ounce) can tomato sauce or crushed tomatoes
- 1 (15.5-ounce) can black beans
- 1 (15.5-ounce) can kidney beans
- 2 (8-ounce) cans tomato sauce
- 2 (10-ounce) cans diced tomatoes with chilies
- 1 (4-ounce) can chopped green chilies
- 1 (32-ounce) box fat-free chicken or vegetable broth
- 1 (32-ounce) box reduced-sodium chicken broth
- 1 (2.25-ounce) can sliced black olives
- 1 (14.5-ounce) can diced tomatoes
Misc. Dry Goods
- Bag of lentils (if you didn’t buy cooked lentils)
- Hot tea
- ½ cup crisp white wine for cooking (optional)
- Baking powder
- Baking soda
*Ingredients marked may be purchased regular or gluten-free based on your preference.