A free, flexible 7-day weight loss meal plan including breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include macros and links to the WW recipe builder so you can view your PersonalPoints if you use the WW program.
7 Day Healthy Meal Plan
This week’s plan features a meatless Monday dinner and several vegetarian options if you want to swap meals—try recipes like Chickpea Milanese, Roasted Sweet Potato and Black Bean Bowls, or a Portobello Burger with Mozzarella and Pesto Mayo to find what you love.
With grocery prices rising, planning meals is one of the smartest ways to save money and eat healthier. Meal planning helps reduce waste, cuts down on dining out, and ensures you have everything on hand to stay on track. If you want more budget-friendly options, there are five-day meal plans available through Relish+, which also offers additional planning resources and seasonal menus.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is now available. This 52-week spiral-bound planner includes weekly meal planning pages you can tear out and place on your fridge, a 12-week meal plan, 30 recipes (15 new), and tear-out grocery lists. It also includes a section for gratitude, affirmations, and weekly intentions to help you start the week focused. It’s a great tool if you prefer a physical planner to organize meals, shopping and cooking.
Buy the meal planner:
- Amazon
- Barnes & Noble
- IndieBound
A note about WW PersonalPoints
Points vary across WeightWatchers plans, so I no longer list specific WW points. Instead, each recipe has a link to the WW recipe builder so you can view your WW PersonalPoints directly (you must be logged in to your WW account). Look for the orange button in the recipe card that takes you to WeightWatchers to see and add the recipe to your day. All cookbook recipes in the cookbook index are updated as well.
About This Meal Plan
These free, 7-day flexible meal plans are meant as a guide with plenty of wiggle room. You can add snacks, extra servings, coffee, beverages, fruit, dessert, or wine, or swap recipes to suit your preferences. Breakfast and lunch Monday–Friday are sized for one person; dinners and all weekend meals are sized for a family of four. Some dinners yield leftovers that serve as lunches. Depending on your goals, aim for at least 1,500 calories per day as a starting point; your individual needs will vary by age, weight, activity level and goals.
Each plan includes an organized grocery list so shopping is faster and less stressful—saving both time and money. Meal planning reduces food waste and helps you stick to nutritious meals during the week.
If you’re on Facebook, consider joining the Skinnytaste Facebook Community to see photos and ideas from others cooking recipes from the site. You can also subscribe to the email list to get meal plans and updates delivered to your inbox.
Meal Plan
Breakfast and lunch Monday–Friday serve one; dinners and all weekend meals serve four. The grocery list below covers everything you need for the full week.
MONDAY (11/7)
B: Apple Pie Overnight Oats with ½ cup yogurt
L: Updated Waldorf Salad Cups
D: Tofu Tacos with Potatoes and Jalapeños
Total Calories: 1,206*
TUESDAY (11/8)
B: Leftover Apple Pie Overnight Oats with ½ cup yogurt
L: Leftover Updated Waldorf Salad Cups
D: One Pot Cheesy Turkey Taco Chili Mac
Total Calories: 1,103*
WEDNESDAY (11/9)
B: Classic Egg Salad on 2 ounces sourdough bread and ½ a grapefruit
L: Leftover One Pot Cheesy Turkey Taco Chili Mac
D: Spicy Pork Brussels Bowls over ½ cup brown rice
Total Calories: 1,109*
THURSDAY (11/10)
B: Leftover Classic Egg Salad on 2 ounces sourdough and ½ a grapefruit
L: Leftover One Pot Cheesy Turkey Taco Chili Mac
D: Healing Turmeric Chicken Noodle Soup
Total Calories: 1,105*
FRIDAY (11/11)
B: Leftover Classic Egg Salad on 2 ounces sourdough and an orange
L: Leftover Healing Turmeric Chicken Noodle Soup
D: Shrimp, Peas and Rice with Roasted Parmesan Green Beans
Total Calories: 1,186*
SATURDAY (11/12)
B: Spinach Ricotta Quiche with 2 cups mixed greens and 1 tablespoon light vinaigrette
L: BLT with Avocado (recipe x 4)
D: Dinner out
Total Calories: 565*
SUNDAY (11/13)
B: Leftover Spinach Ricotta Quiche and an orange
L: Harvest Kale Salad with Roasted Winter Squash (recipe x 2)
D: Beef Stew with Pumpkin
Total Calories: 1,241*
*This is a guide. Women may aim for around 1,500 calories per day; use a calorie calculator to estimate your individual needs. The plan allows room to add coffee, beverages, fruit, snacks, dessert or wine as desired.
*Google doc
Shopping List
- 1 medium apple
- 1 small pear (Bosc or Anjou)
- 5 medium oranges
- 1 medium grapefruit
- 1 medium lemon (optional, for Chicken Noodle Soup)
- 1 small pomegranate or container of seeds
- 2 small Hass avocados
- 1 small head garlic
- 1 (2-inch) piece fresh ginger
- 2 large jalapeños
- 1 medium zucchini
- 1 medium red bell pepper
- 1¼ lb shredded or shaved Brussels sprouts
- 1 medium Russet potato
- ¾ lb green beans
- ¾ lb broccoli florets
- 2 medium carrots
- 1 small bunch celery
- 2 medium acorn squash
- 1 medium sugar or pie pumpkin (or substitute 2 acorn or 1 medium butternut)
- 2 bunches scallions
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch fresh thyme (or ½ tsp dried thyme)
- 1 small bunch fresh basil
- 1 head butter lettuce
- 2 bunches Lacinato kale
- ½ small head red cabbage (or 1 small bag pre-shredded)
- 1 (1-lb) bag baby spinach
- 1 (1-lb) bag mixed greens
- 1 dry pint cherry or grape tomatoes
- 2 vine-ripened tomatoes
- 1 small red onion
- 1 small, 1 medium and 1 large yellow onion
Meat, Poultry and Fish
- 1 1/3 lb 93% lean ground turkey
- 4 boneless, skinless chicken breasts or thighs (about 2 lb)
- 1 (8-oz) boneless, skinless chicken breast (for Waldorf Cups; pre-cooked is OK)
- 1 lb 90% lean ground pork
- 1¼ lb peeled and deveined shrimp
- 1 package center-cut bacon
- 2 lb beef chuck
Grains
- 1 loaf whole grain sliced bread
- 1 small sourdough loaf
- 1 package old fashioned oats
- 1 package 6-inch corn tortillas (need 8)
- 1 (1-lb) package pasta shells
- 1 (12-oz) package vermicelli rice noodles
- 1 package quick cooking rice
Condiments & Spices
- Extra virgin olive oil and canola oil
- Cooking spray or olive oil mister
- Kosher salt and fresh ground pepper
- Ground cinnamon, ground nutmeg, vanilla extract, and pure maple syrup
- Reduced sodium soy sauce, chili powder, ancho chili powder, smoked paprika, paprika, cumin, oregano, garlic powder
- Mayonnaise, red wine vinegar, apple cider vinegar, balsamic vinegar, honey
- Cayenne pepper, turmeric, bay leaves, Dijon mustard
- Light vinaigrette (or ingredients to make your own)
Dairy & Refrigerated
- 1 18-pack large eggs
- 1 (14-oz) package extra-firm tofu
- 1 package pre-made pie dough (for one 9-inch deep dish)
- 1 (8-oz) bag shredded part-skim mozzarella
- 1 (8-oz) bag shredded reduced-fat sharp cheddar
- Small wedges of fresh Parmesan and Pecorino Romano
- 1 small package Gorgonzola
- 1 small tub part-skim ricotta
- Unsweetened almond milk or milk of choice, skim milk
- Unsalted butter and 1 (8-oz) container nonfat plain Greek yogurt
Canned & Jarred
- Tomato paste (4 oz can or tube) and 8-oz tomato sauce
- 10-oz can RoTel diced tomatoes with green chilies
- Small jar fresh salsa
- 32-oz cartons of chicken bone broth, low-sodium chicken broth and beef broth
- 15-oz can fat free refried beans
- 14.5-oz can pink or red beans
Frozen
- Small package frozen peas
Misc Dry Goods
- Chicken bouillon cubes
- Small bottle red wine
- Chia seeds (or 2 tsp from bulk)
- Chopped walnuts (or 2 tbsp from bulk)
- Pecan halves (or ½ cup from bulk)
You can buy gluten-free versions of grains and pasta if desired.