Here is a free, flexible 7-day meal plan that includes breakfast, lunch and dinner with a complete shopping list. Each recipe lists calories and Weight Watchers Freestyle™ SmartPoints® to help you plan and track your meals.
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This meal plan is designed as a practical guide with flexibility built in. It’s intentionally forgiving so you can add coffee, beverages, snacks, fruit, dessert or wine, or swap any recipe for something you prefer. The weekday breakfasts and lunches (Monday through Friday) are sized for one person, while dinners and all weekend meals are sized to serve a family of four. Some recipes yield leftovers suitable for a second night or for lunch the next day.
THE DETAILS:
Everything listed here is Weight Watchers friendly and includes updated Freestyle™ SmartPoints® values for convenience. Aim for roughly 1,500 calories per day as a general guideline (individual calorie needs vary). The provided grocery list is comprehensive and organized by category to simplify shopping, reduce food waste and save both time and money. Many pantry items and condiments used across recipes may already be in your kitchen—check your cupboards before shopping.
This plan is realistic and flexible: there’s plenty of room for extras like cocktails, healthy snacks, desserts and eating out. Feel free to move meals around to suit your schedule, and consider leaving feedback if you try the plan so the author knows whether to continue sharing similar menus.
MONDAY (6/25)
B: Low Fat Chocolate Chip Zucchini Bread (5) with a banana (0)
L: Chickpea Tuna Salad (0) and an apple (0)
D: Cream of Zucchini Soup (1) with 2 Easy Garlic Knots (4)
Totals: Freestyle™ SmartPoints® 10**, Calories 854*
TUESDAY (6/26)
B: Low Fat Chocolate Chip Zucchini Bread (5) with 1 cup cherries (0)
L: Chickpea Tuna Salad (0) and an apple (0)
D: Shrimp Scampi Tacos with Caesar Salad Slaw (6)
Totals: Freestyle™ SmartPoints® 11**, Calories 896*
WEDNESDAY (6/27)
B: Low Fat Chocolate Chip Zucchini Bread (5) with a banana (0)
L: Chicken Club Lettuce Wrap Sandwich (5)
D: Houston’s Grilled Chicken Salad*** (7)
Totals: Freestyle™ SmartPoints® 17**, Calories 892*
THURSDAY (6/28)
B: Low Fat Chocolate Chip Zucchini Bread (5) with 1 cup cherries (0)
L: Cilantro Chicken Salad (1) in ½ a small avocado (3)
D: Quick Garlic-Lime Marinated Pork Chops (5) with Chipotle’s Cilantro Lime Rice (6) and sliced tomatoes (0)
Totals: Freestyle™ SmartPoints® 20**, Calories 916*
FRIDAY (6/29)
B: 6 ounces nonfat Greek yogurt (0) with ½ cup sliced strawberries (0) and 1 teaspoon honey (1)
L: Cilantro Chicken Salad (1) in ½ a small avocado (3)
D: Steamed Mussels with Piri Piri (4) with 2 ounces multi-grain baguette (3)
Totals: Freestyle™ SmartPoints® 12**, Calories 801*
SATURDAY (6/30)
B: Huevos Rancheros (4) — recipe doubled, plus Tropical Fruit Salad (0)
L: Watermelon, Feta and Arugula Salad in Jars (4)
D: Dinner out by choice
Totals: Freestyle™ SmartPoints® 8**, Calories 481*
SUNDAY (7/1)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (7) — recipe doubled
L: 1½ cups Southwestern Black Bean, Quinoa and Mango Medley (3)
D: Cheese-Stuffed Turkey Meatloaf (7) with ½ cup steamed green beans (0)
Totals: Freestyle™ SmartPoints® 17**, Calories 820*
*This plan is a general guide; many women aim for around 1,500 calories per day but individual needs vary. The plan leaves room to add beverages, snacks and treats as desired.
**The PointsPlus® and SmartPoints® values in this plan were calculated by the original recipe author and are not an endorsement by Weight Watchers International, Inc., owner of the PointsPlus® registered trademark and SmartPoints® trademark.
***Tip: Grill an extra chicken breast for use as lunch on Thursday or Friday if you prefer
Below is a complete, organized shopping list grouped by category to make grocery trips efficient. Many ingredients are used across multiple recipes, so check your pantry and refrigerator to avoid purchasing duplicates.
Shopping List:
Produce
- 1 head iceberg lettuce
- 2 medium apples (any variety)
- 2 small, 2 medium and 2 large bananas
- ¾ pound fresh cherries
- 2 medium heads garlic
- 1 (7-ounce) bag mixed baby greens
- 1 (7-ounce) bag baby arugula
- 1 medium head romaine lettuce
- 1 medium papaya
- 1 medium pineapple
- 3 medium mangos
- 1 baby seedless watermelon
- 2 ounces cremini mushrooms
- 1 large shallot
- 1 (2-inch) piece fresh ginger
- 1 small jicama
- 1 small bunch scallions
- 1 small (4-ounce) Hass avocado
- 1 small bunch baby spinach
- ½ pound fresh green beans
- 1 small and 2 medium lemons
- 2 small jalapeños
- 1 large bunch cilantro
- 1 small bunch fresh Italian parsley
- 1 small and 5 medium vine-ripened tomatoes
- 2 small red bell peppers
- 1 ear of corn
- 1 medium red onion
- 2 small white onions
- 1 medium yellow onion
- 1 (1-pound) container fresh strawberries
- 4 medium zucchini
- 4 medium limes
- 1 large carrot
Meat, Poultry and Fish
- 3 ounces (about 6 slices) organic deli chicken or turkey breast
- 1 package center cut bacon
- 1 pound peeled, deveined, tail-off jumbo shrimp
- 1½ pounds (3) boneless, skinless chicken breasts
- 24 ounces (4) lean boneless pork chops
- 2 pounds fresh live mussels
- 2 pounds 93% lean ground turkey
Grains
- Unbleached all-purpose flour (bag)
- White whole wheat or whole wheat flour (bag)
- 1 (12-pack) corn tortillas
- 1 small package extra long-grain or basmati rice
- 1 (8-ounce) multi-grain baguette
- 1 small package dry quinoa
- 1 small container Italian seasoned breadcrumbs
Condiments and Spices
- Extra virgin olive oil
- Cooking spray
- Olive oil spray or a kitchen oil mister
- Kosher salt
- Pepper or peppercorn grinder
- Mayonnaise (or light mayo as desired)
- Vanilla extract
- Red wine vinegar
- Red pepper flakes
- Dijon mustard
- Reduced sodium soy sauce
- Toasted sesame oil
- Unseasoned rice vinegar
- Honey
- Vegetable oil
- Light mayonnaise
- Garlic powder
- Cumin
- Chili powder
- Paprika
- Balsamic vinegar
- Fresh ginger
- Cinnamon
- Pure maple syrup
- Turmeric
- Ketchup
- Marjoram
- Worcestershire sauce
Dairy & Refrigerated
- 1 dozen large eggs
- 1 small box unsalted butter
- 1 small container feta cheese
- 1 (32-ounce) container unsweetened almond milk
- 1 (8-ounce) bag reduced fat shredded cheddar cheese
- 1 wedge fresh Parmesan cheese
- 1 (17.5-ounce) container nonfat Greek yogurt
- 1 small container reduced fat sour cream
Frozen
- 1 small bag frozen strawberries
Canned and Jarred
- 1 small jar unsweetened applesauce
- 1 (15-ounce) can chickpeas
- 1 (6-ounce) can wild albacore tuna
- 1 (32-ounce) carton reduced sodium chicken or vegetable broth
- 1 (15-ounce) can no-salt-added black beans
- 1 small jar peanut butter
- 1 small container anchovy filets
- 1 small jar capers
- 1 (4.5-ounce) can chopped green chiles
- 1 (14.5-ounce) can low sodium chicken broth
Misc. Dry Goods
- 1 bottle white wine (such as sauvignon blanc) for cooking
- 1 small box or bag brown sugar
- Baking soda
- Baking powder
- 1 small bag chocolate chips
- Optional smoothie bowl toppings: slivered almonds, chia or flax seeds
- 1 bag tortilla strips (such as Fresh Gourmet)
- 1 small bag shredded coconut
Notes: Many ingredients marked with an asterisk in the original recipes can be swapped for gluten-free alternatives if needed. Cross-check your pantry for condiments and staples to avoid duplicate purchases.
Try this plan as a starting point and adjust portions, snacks and beverages to match your appetite and activity level. The layout and shopping list are meant to make meal preparation easier and to help you eat more intentionally during the week.