A free, flexible 7-day weight-loss meal plan that includes breakfast, lunch, and dinner, plus a complete shopping list. Recipes on the plan include nutrition macros and WW (Weight Watchers) Points for easy tracking.
7-Day Healthy Meal Plan
One of my favorite things about fall is soup—especially recipes that make busy weeknights easier. When schedules are hectic with school, practices, and events, slow cooker soups that you can set in the morning and forget about are lifesavers, like the Lasagna Soup. Instant Pot recipes are another great option for fast dinners, such as a Chunky Beef, Cabbage and Tomato Soup that’s ready in minutes.
Each week’s 7-day plan is free and designed to be adaptable. If there’s interest in a low-cost monthly option to customize plans for vegetarian, gluten-free, or other dietary needs, what features would you want to see?
Why Meal Plan?
Meal planning helps you organize the week, save time and money at the grocery store, reduce food waste, and stay on track with your health goals. It also makes cooking more predictable during busy weeks. For those who like a printed planner, a dedicated meal planning tool is available for preorder.
About This Meal Plan
If you’re new here, these free 7-day flexible meal plans are meant as a helpful guide, not a rigid rulebook. You can add snacks, coffee, drinks, fruit, dessert, or wine, or swap recipes for meals you prefer. Search the recipe index for ideas by course. The plan is structured around a target of roughly 1,500 calories per day for women as a general guideline.*
The plan also includes a clear, organized grocery list to make shopping faster and less stressful. With a shopping list you’re less likely to dine out impulsively or buy duplicate items. Many pantry staples are used across the recipes, so check your cupboards before shopping.
If you’d like community support, the Skinnytaste Facebook group is a place where people share photos and tips about the recipes. You can also subscribe to the email list to receive future meal plans directly.
THE DETAILS:
Breakfast and lunch Monday–Friday are planned as single servings, while dinners and weekend meals are scaled for a family of four. Many recipes yield leftovers that work for a second night or a next-day lunch. Everything in this plan is Weight Watchers friendly; WW Blue SmartPoints (SP) values are included where available. Use the plan as inspiration and feel free to customize it.
The grocery list provided is comprehensive and includes everything needed for the week. It also notes frequently used pantry items so you can cross-check what you already have. This plan is flexible and realistic—there’s plenty of room for cocktails, snacks, dessert, or dining out, and you can move meals around to fit your schedule.
MONDAY (9/20)
B: Cinnamon Apple Yogurt Bowls (6B 9G 6P)
L: Chickpea Tuna Salad (0B 8G 0P) with 2 cups mixed greens (0B 0G 0P)
D: Instant Pot Baked Ziti (11B 11G 4P)
Totals: WW Points 17, B 28, G 10, Calories 1,008*
TUESDAY (9/21)
B: Cinnamon Apple Yogurt Bowls (6B 9G 6P)
L: Chickpea Tuna Salad (0B 8G 0P) with 2 cups mixed greens (0B 0G 0P)
D: Mexican Shrimp Diablo (3B 6G 3P)
Totals: WW Points 9, B 23, G 9, Calories 837*
WEDNESDAY (9/22)
B: Strawberry Peanut Butter Swirl Smoothie Bowl (½ recipe) (7B 7G 7P)
L: Egg, Tomato and Scallion Sandwich (4B 6G 4P) with an apple (0B 0G 0P)
D: Korean Grilled Chicken Breasts (2B 3G 2P) with ¾ cup brown rice (5B 5G 0P) and Easy Garlic Broccolini (1B 1G 1P)
Totals: WW Points 19, B 22, G 14, Calories 954*
THURSDAY (9/23)
B: Strawberry Peanut Butter Swirl Smoothie Bowl (½ recipe) (7B 7G 7P)
L: Chicken Brown Rice Bowl (7B 10G 4P)
D: No-Bean Turkey and Sweet Potato Chili (5B 5G 3P) with 1 tablespoon sour cream (1B 1G 1P)
Totals: WW Points 20, B 23, G 15, Calories 978*
FRIDAY (9/24)
B: Egg, Tomato and Scallion Sandwich (4B 6G 4P) with an apple (0B 0G 0P)
L: Leftover No-Bean Turkey and Sweet Potato Chili (5B 5G 3P) with 1 tablespoon sour cream (1B 1G 1P)
D: Seattle Asian Salmon Bowl (7B 10G 4P)
Totals: WW Points 17, B 22, G 12, Calories 965*
SATURDAY (9/25)
B: Apple Nut Bread (5B 5G 5P) with ½ sliced banana and ½ cup berries (0B 0G 0P)
L: Classic Egg Salad (3B 6G 3P) on 1 slice whole-grain bread (3B 3G 3P) and a pear (0B 0G 0P)
D: Dinner out or order in
Totals: WW Points 11, B 14, G 11, Calories 607*
SUNDAY (9/26)
B: Leftover Apple Nut Bread (5B 5G 5P) with ½ sliced banana and ½ cup berries (0B 0G 0P)
L: 2 servings Mixed Baby Greens and Arugula with Blackberries and Pecans (10B 10G 9P)
D: Beef Stew with Pumpkin (9B 9G 9P)
Totals: WW Points 24, B 24, G 23, Calories 994*
*This is a general guide. Women should aim for around 1,500 calories per day; use a calorie calculator to estimate your individual needs. There’s room in the plan for beverages, snacks, dessert, or extra portions.
**Make an extra ½ cup of cooked rice and ½ plain chicken breast to use for Thursday’s lunch.
*Google Doc with printable plan and shopping list available.
Shopping List
Produce
- 3 medium plus 1 large apple
- 4 medium pears
- 1 small plus 4 medium bananas
- 2 dry pints berries (your choice)
- 1 (6-ounce) package blackberries
- 1 medium lime
- 1 medium lemon
- 1 small (4-ounce) plus 1 medium (5-ounce) avocado
- 2 medium heads garlic
- 1 (2-inch) piece fresh ginger
- 1 small package sprouts (such as daikon radish)
- 2 bunches broccolini
- 1 pound (2 medium) zucchini
- 1 medium English cucumber
- 2 medium ears of corn
- 1 medium sweet potato
- 1 (1½-pound) pumpkin, acorn, or butternut squash
- 2 large bunches scallions
- 1 small bunch cilantro
- 1 small bunch or container fresh chives (or scallion greens as garnish)
- 1 small bunch or container fresh thyme (or substitute dried)
- 1 (6-ounce) bag baby spinach
- 1 (6-ounce) bag baby arugula
- 1 (6-ounce) bag mixed greens
- 1 dry pint cherry or grape tomatoes
- 1 medium vine-ripe tomato
- 1 medium red onion
- 1 small, 1 medium, and 1 large yellow onion
Meat, Poultry & Fish
- 1 pound large peeled and deveined shrimp
- 1 1/3 pounds boneless, skinless chicken breasts
- 1 ¼ pounds 93% lean ground turkey
- 1 pound wild salmon
- 2 pounds beef chuck
Grains
- Whole wheat ziti or cavatappi (1 package)
- 2 small sandwich rolls or sliced bread
- Dry brown rice (or 5½ cups pre-cooked)
- White whole wheat flour (small package)
- 1 small loaf whole-grain sliced bread
Condiments & Spices
- Extra virgin olive oil
- Vegetable oil
- Olive oil spray or oil mister
- Baking spray
- Kosher salt
- Freshly ground pepper
- Cinnamon
- Nutmeg
- Ground ginger
- Red wine vinegar
- Garlic powder
- Dried oregano
- Pure maple syrup
- Regular or light mayonnaise
- Reduced-sodium soy sauce
- Wasabi paste (tube)
- Sesame oil
- Red pepper flakes
- Toasted sesame seeds
- Sriracha
- Cumin
- Chili powder
- Paprika
- Bay leaves
- Mirin
- Rice wine vinegar
- Allspice
- Vanilla extract
- Champagne vinegar
- Dried basil
Dairy & Refrigerated
- 1 dozen large eggs
- Unsalted butter (small box)
- Sour cream (small tub)
- Part-skim ricotta (small tub)
- Part-skim mozzarella (8-ounce)
- Pecorino Romano (small wedge)
- Gruyère (small wedge) or substitute
- 0% fat plain yogurt (32-ounce)
- Plain whole-milk Greek yogurt (6-ounce)
- Unsweetened almond milk (8-ounce)
Canned & Jarred
- 1 (15-ounce) can chickpeas
- 1 (6-ounce) can albacore tuna
- 1 small jar capers
- 1 jar marinara (or ingredients to make your own)
- 1 (14.5-ounce) can fire-roasted diced tomatoes
- 1 (10-ounce) can Rotel-style tomatoes with green chiles
- 1 (8-ounce) can tomato sauce
- 1 (4-ounce) can or tube tomato paste
- 1 small can or jar chipotle peppers in adobo
- 1 large jar unsweetened applesauce (or ingredients to make your own)
- 1 (32-ounce) carton beef broth
- 1 small jar peanut or almond butter
Frozen
- 1 small bag frozen strawberries
Misc. Dry Goods
- Raw sugar
- Golden raisins (you need about 1 tablespoon)
- Light brown sugar
- Agave
- Pecan halves
- Chopped walnuts
- 1 bottle red wine (optional)
- Baking soda
- Slivered almonds, chia or flax seeds (optional for Smoothie Bowls)
- Nori sheets or roasted seaweed
Note: You can choose gluten-free options where needed.