A free, flexible 7-day weight-loss meal plan that includes breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include nutrition macros and WW points for easy tracking.
With spring and warmer days approaching, I find myself craving fresh salads and imagining trips to the farmers’ market. I love a bright, satisfying salad—alongside the salads featured in this week’s plan, some favorites include Salmon Caesar Salad, Chopped Feta Salad and Chickpea Tuna Salad.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a spiral-bound 52-week planner designed to simplify weekly meal planning. It features tear-out weekly grids you can post on your fridge, a 12-week meal plan, 30 recipes (15 new), and detachable grocery lists. The planner also includes space for gratitude, weekly intentions and simple goal-setting to help you start each week thoughtfully.
Buy the Skinnytaste meal planner here:
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A note about WW Points
All recipe points have been updated to reflect the current WW program and will display under each recipe title. Use the WW button in the recipe card to view the recipe builder and add recipes to your day (US only; you must be logged into your account). Cookbook recipes in the cookbook index have also been updated to the new program.
About the Meal Plan
These free 7-day flexible meal plans are meant to be a practical guide with plenty of room to personalize. You can swap recipes, add coffee, beverages, fruit, snacks, dessert or wine, and adjust portions to suit your goals. Breakfasts and lunches Monday–Friday are portioned for one person; dinners and weekend meals are sized for a family of four, with some recipes yielding leftovers for another meal. Aim for at least 1,500 calories per day as a starting point, but adjust according to your age, activity level and personal goals.
Meal planning saves time and money. A clear, organized grocery list reduces food waste, cuts impulse purchases and helps you stay on track.
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Meal Plan
Breakfast and lunch Monday–Friday serve one person; dinners and weekend meals serve four. Some recipes make enough for leftovers or next-day lunches. The shopping list below covers everything needed for the week.
MONDAY
B: High Protein Oat Waffles with 2 tbsp peanut butter and 1 small sliced banana
L: Buffalo Chicken Salad
D: Tofu Poke Bowl (double recipe)
Total Calories: 1,281
TUESDAY
B: High Protein Oat Waffles with 2 tbsp peanut butter and 1 small sliced banana
L: Buffalo Chicken Salad
D: Turkey Chili Taco Soup topped with 2 tbsp shredded cheddar, 1 tbsp light sour cream and 1 oz avocado
Total Calories: 1,104
WEDNESDAY
B: High Protein Oat Waffles with 2 tbsp peanut butter and 1 small sliced banana
L: ⅓ recipe Creamy Shrimp and Celery Salad with ¾ cup cooked quinoa
D: Leftover Turkey Chili Taco Soup with toppings as Tuesday
Total Calories: 1,125
THURSDAY
B: Pineapple Chia with Cottage Cheese
L: ⅓ recipe Creamy Shrimp and Celery Salad with ¾ cup cooked quinoa
D: Chicken Piccata with Baby Pasta Shells with Asparagus and Marinara
Total Calories: 1,220
FRIDAY
B: Pineapple Chia with Cottage Cheese
L: ⅓ recipe Creamy Shrimp and Celery Salad with ¾ cup cooked quinoa
D: Broiled Tilapia Oreganato with Lemon Asparagus Couscous Salad with Tomatoes
Total Calories: 1,064
SATURDAY
B: Savory Steel Cut Oats (quadruple batch for four)
L: Pepperoni Pizza Bites with 8 baby carrots
D: Dinner out
Total Calories: 604
SUNDAY
B: Breakfast Pizza
L: Open-Faced Tuna Melt (double recipe) and an apple
D: Sweet Potato Turkey Meatloaf with Garlic Mashed Potatoes and Roasted Parmesan Green Beans
Total Calories: 1,081
Notes: Make the waffles on Sunday night and freeze leftovers if you like. The calorie totals are a guide; many women aim for around 1,500 calories per day, but your needs will vary. This plan leaves room to add beverages, snacks or extras as desired. Double the dough recipe for the Sunday breakfast pizza if preferred.
Shopping List
Produce
- 3 small bananas
- 4 medium apples
- 1 small pineapple
- 4 medium lemons
- 3 medium limes
- 3 medium cucumbers
- 3 small Hass avocados (about 5 oz each)
- 1 bell pepper (any color)
- 1 head garlic
- 1 ¾ lb asparagus
- ¾ lb green beans
- 1 lb baby bella mushrooms
- 1 medium sweet potato
- 2 lb Yukon Gold potatoes
- 1 small bunch celery
- 1 large bag baby carrots
- 1 small bunch scallions
- 1 small clamshell mixed baby greens (with spinach)
- 1 small head Romaine lettuce
- 1 small bunch fresh Italian parsley
- 1 small bunch or container fresh dill (optional)
- 1 dry pint cherry or grape tomatoes
- 1 large vine-ripe tomato
- 1 medium red onion
- 1 medium yellow onion
Meat, Poultry & Fish
- 1½ lb boneless, skinless chicken breasts (about 3 pieces)
- 1.3 lb 99% lean ground turkey
- 1 lb 93% lean ground turkey
- ½ lb raw chicken breakfast sausage
- 1 package center-cut bacon
- 1 small package turkey pepperoni
- 1½ lb tilapia fillets (about 4)
- 1 lb large cooked, peeled and deveined shrimp
Grains
- Small loaf sliced whole wheat bread
- Oat flour (or old-fashioned oats to blend)
- Quick-cooking steel-cut oats
- Dry brown rice (or 2 cups pre-cooked)
- Dry quinoa (or 2¼ cups pre-cooked)
- Seasoned whole wheat breadcrumbs
- Baby pasta shells or small-shaped pasta
- Whole wheat pearl couscous
- Unbleached all-purpose or whole white wheat flour
Condiments & Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray or oil mister
- Kosher salt
- Freshly ground pepper
- Vanilla extract
- Mayonnaise (regular or light)
- Frank’s RedHot Sauce
- Reduced-sodium soy sauce
- Sesame oil
- Sriracha (optional)
- Sesame seeds
- Old Bay seasoning
- Crushed red pepper flakes (optional)
- Red wine vinegar
- Ketchup
- Worcestershire sauce
- Dried onion flakes, marjoram, oregano, garlic powder
- Reduced-sodium taco seasoning (or ingredients to make your own)
Dairy & Refrigerated
- Unsweetened pineapple juice
- 18-pack large eggs
- Two 14-oz packages extra-firm tofu
- 8-oz bottle skim milk
- Light blue cheese dressing (optional)
- 8-oz light sour cream
- 32-oz nonfat plain Greek yogurt
- 6-oz 4% milk-fat cottage cheese
- 16-oz low-fat cottage cheese
- Small tub whipped butter and a box of unsalted butter
- 8-oz shredded cheddar and 8-oz shredded part-skim mozzarella
- Sliced reduced-fat cheddar or American cheese
- Wedge of fresh Parmesan and a small wedge Pecorino Romano (optional)
Canned & Jarred
- 10-oz can RoTel tomatoes with green chilies
- 8-oz can tomato sauce
- 15-oz can no-salt-added kidney beans
- 16-oz can fat-free refried beans
- 32-oz carton reduced-sodium chicken broth
- Jar marinara sauce (or ingredients to make your own)
- Two 4.5-oz cans tuna in water
- Small jar peanut butter
- Small jar capers
Frozen
- Small bag shelled edamame
- 1 lb bag corn kernels
Miscellaneous
- Granulated sugar (optional for oat waffles)
- Baking powder
- Cornstarch
- Small bottle dry white wine
- Small package chia seeds (¼ cup if buying from a bulk bin)
You can substitute gluten-free options where noted.