A free 7-day flexible meal plan that covers breakfast, lunch and dinner, plus a complete shopping list. Every recipe includes calorie information and Weight Watchers Freestyle™ SmartPoints® to help you stay on track.
Happy September! It’s still warm here in New York, and I’m hoping the mild weather sticks around—this summer girl isn’t ready for cold days yet. Nights have started to cool off, so this week’s plan includes a few comforting baked dishes alongside lighter meals to keep things balanced and satisfying.
If you’re new to these meal plans: I publish a free, flexible 7-day healthy meal plan each week as a guide. These plans are meant to be flexible—swap recipes, add snacks, coffee, fruit, dessert or a glass of wine, and adjust portions to suit your needs. Aim for about 1,500 calories per day as a general target, and use the SmartPoints and calorie totals provided for guidance. The plan is designed to make weekly meal prep manageable while offering plenty of variety and flavor.
THE DETAILS:
Breakfast and lunch Monday through Friday are planned as single-serving meals. Dinners and all weekend meals are sized for a family of four, and many recipes yield leftovers that work well for the next day’s lunch. Everything listed is Weight Watchers friendly—updated Freestyle SmartPoints are included next to each meal. Feel free to swap recipes or use this plan for inspiration rather than strict rules.
The grocery list below is comprehensive and organized to simplify shopping, reduce food waste and save time. Many pantry staples and condiments are used across multiple recipes, so check your cupboards first—you may already have several items on hand.
This meal plan is intentionally realistic and flexible. There’s plenty of room for cocktails, snacks, dessert and dining out. Move meals around to fit your schedule as needed. If you’re using these plans, let me know—feedback helps decide whether to keep sharing them.
MONDAY (9/3)
B: Tomato and Zucchini Frittata (2) with 1½ cups cubed melon (0)
L: Hummus Avocado Toast (6) and an apple (0)
D: Baked Ziti with Spinach (8)
Totals: Freestyle™ SP 16, Calories 890*
TUESDAY (9/4)
B: Tomato and Zucchini Frittata (2) with 1½ cups cubed melon (0)
L: Leftover Baked Ziti with Spinach (8)
D: 2 Chicken Enchiladas (8) with Mexican Cauliflower “Rice” (1)
Totals: Freestyle™ SP 19, Calories 993*
WEDNESDAY (9/5)
B: Tomato and Zucchini Frittata (2) with 2 ounces avocado (3)
L: Leftover Baked Ziti with Spinach (8)
D: Grilled Cumin-Spiced Pork Tenderloin (3) with Summer Corn, Tomato and Avocado Salad and Creamy Buttermilk-Dijon Dressing (3)
Totals: Freestyle™ SP 19, Calories 867*
THURSDAY (9/6)
B: Tomato and Zucchini Frittata (2) with 2 ounces avocado (3)
L: Cobb Salad in a Jar with Buttermilk Ranch** (5)
D: Balsamic Chicken with Roasted Vegetables (5)
Totals: Freestyle™ SP 15, Calories 1,031*
FRIDAY (9/7)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Cobb Salad in a Jar with Buttermilk Ranch (5)
D: Shrimp Scampi Foil Packets (4) with Broccoli and Orzo (4)
Totals: Freestyle™ SP 18, Calories 1,002*
SATURDAY (9/8)
B: Spinach Ricotta Quiche (5)
L: Ahi Poke Bowl (9)
D: Dinner out!
Totals: Freestyle™ SP 14, Calories 752*
SUNDAY (9/9)
B: Leftover Spinach Ricotta Quiche (5)
L: Tuna Deviled Eggs (2) with 8 carrot sticks (0)
D: Giant Turkey Meatball Parmesan (6) with Chopped Wedge Salad (4)
Totals: Freestyle™ SP 17, Calories 908*
*This is a guide—women should generally aim for around 1,500 calories per day. Use a calorie calculator to estimate your individual needs. The plan leaves room to add coffee, beverages, fruit, snacks, dessert or wine as desired.
**Prep on Wednesday night if you want to save time on Thursday.
For convenience, a printable shopping list is provided below to help you shop efficiently and stick to the plan.
Shopping List:
Produce
- 1 small melon (your choice)
- 1 apple
- 1 medium head cauliflower (or 4 cups “riced”)
- 1 medium mango
- 1 small radish
- 1 small cucumber
- 2 large heads garlic
- 1 small bunch/container fresh chives
- 2 small jalapeños
- 1 large bunch scallions
- 1 medium ear of corn
- 1 medium (7-ounce) zucchini
- 2 small heads Romaine lettuce
- 1 small bunch baby arugula (or substitute ¼ cup spinach for Avocado Toast)
- 1 small bunch cilantro
- 1 small shallot
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh basil
- 5 ounces sliced mushrooms
- 2 medium red bell peppers
- 1 small bunch baby spinach
- ½ pound broccoli florets
- ½ pound asparagus
- 6 medium carrots
- 3 medium lemons
- 1 small lime
- 2 small red onions
- 1 medium yellow onion
- 2 small white onions
- 1 (6-ounce) container fresh berries
- 1 small (4-ounce) and 2 medium (5-ounce) Hass avocados
- 2 medium plum tomatoes
- 2 dry pints grape or cherry tomatoes
- 2 small and 2 medium vine-ripened tomatoes
- 1 large head butter lettuce
- 1 small bunch/container fresh rosemary
- 1 small bunch/container fresh sage
Meat, Poultry and Fish
- 1 pound boneless, skinless chicken breasts
- 1 (18-ounce) pork tenderloin
- 1 package center-cut bacon
- 2 pounds boneless, skinless chicken thighs
- 1 pound peeled and deveined jumbo shrimp
- ½ pound sushi-grade tuna
- 1 pound 93% lean ground turkey
Grains
- ½ loaf whole grain sliced bread (or 1 small whole grain roll)
- 8 (7-inch) low-carb whole wheat flour tortillas
- 1 (1-pound) package whole wheat ziti
- 1 small package orzo pasta
- 1 small package dry brown rice (or par-cooked rice if preferred)
- 1 package seasoned breadcrumbs
Condiments and Spices
- Extra virgin olive oil
- Cooking spray or olive oil mister
- Kosher salt
- Black pepper (freshly ground if possible)
- Light mayonnaise
- Red wine vinegar
- Crushed red pepper flakes
- Oregano
- Cumin
- Vegetable oil
- Chipotle chili powder
- Smoked paprika
- Cayenne pepper
- Garlic powder
- Paprika
- Dijon mustard
- Onion powder
- Dried parsley
- Dried basil
- White wine vinegar
- Balsamic vinegar
- Honey
- Reduced sodium soy sauce
- Sesame oil
- Sriracha
- Toasted sesame seeds
Dairy & Refrigerated Items
- 1 dozen plus an 18-pack of large eggs
- 1 (15-ounce) container part-skim or fat-free ricotta cheese
- 2 (6-ounce) containers nonfat plain Greek yogurt
- 1 small container hummus
- 1 tub or small wheel blue cheese (about 1 cup needed)
- 1 wedge fresh Parmesan cheese
- 1 pint 1% buttermilk
- 1 (8-ounce) bag reduced-fat shredded Mexican blend cheese
- 1 (1-pound) bag part-skim mozzarella cheese
- 1 small wedge Asiago cheese
- 1 small wedge Pecorino Romano cheese
- 1 (½-pound) box unsalted butter
- 1 (8-ounce) bottle skim milk
- 1 package refrigerated pie dough (for a 9-inch pie)
Frozen
- 1 (10-ounce) package frozen chopped spinach
Canned and Jarred
- 2 (6-ounce) cans albacore tuna in water
- 1 (28-ounce) can crushed tomatoes
- 1 (7-ounce) can chipotle chiles in adobo
- 2 (8-ounce) cans tomato sauce
- 1 (4.5-ounce) tube or (6-ounce) can tomato paste
- 1 small jar marinara sauce
- 1 (14.5-ounce) can reduced-sodium chicken broth
Misc. Dry Goods
- 1 small box or bag granulated sugar
- 1 small package roasted macadamia nuts
- 1 small bag walnuts
- 1 bottle dry white wine (for cooking)
Substitutions: Many items can be swapped for gluten-free or plant-based alternatives if desired. Check labels and adjust according to dietary needs.
Tips for success: Plan a prep evening to chop vegetables and portion snacks, reuse leftovers for simple lunches, and keep frequently used condiments on hand to speed up weeknight cooking. Consistent shopping and simple meal prep make it much easier to follow a healthy, balanced plan without stress.