A free, flexible 7-day weight loss meal plan that includes breakfast, lunch and dinner ideas plus a complete shopping list. All recipes list macros and link to the WW recipe builder so you can see your personal WW points.
7 Day Healthy Meal Plan
Happy fall! Early autumn brings an abundance of squash. When selecting butternut squash, choose one that feels heavy for its size. For spaghetti squash, look for a deep golden or dark yellow color. If you enjoy squash, try favorites like Parmesan Crusted Delicata Squash or Roasted Acorn Squash with Brown Sugar. What’s your favorite?
With grocery costs rising, many households are adjusting budgets and getting more creative with meals. One of the best ways to keep costs down while staying healthy is to meal plan. Meal planning reduces waste, saves time and helps you avoid last-minute takeout. For more budget-friendly options, consider the 5-day meal plans available through skinnytaste’s Relish+ program.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is now available. This spiral-bound planner covers 52 weeks and includes weekly tear-out meal planning grids that fit on your fridge, a 12-week meal plan, 30 recipes (15 new), and detachable grocery lists. The planner also offers space for weekly gratitude, affirmations and intentions to help you start each week with focus. It’s designed to make meal planning simple, organized and enjoyable.
Where to buy the meal planner:
- Amazon
- Barnes and Noble
- Indie Bound
A note about WW Personal Points
I no longer publish fixed WW points because they vary by Weight Watchers plans, but each recipe includes a link to the WW PersonalPoints recipe builder. Click the orange button in any recipe card to open the WW builder (you must be logged into your WW account to view and add the recipe). The cookbook index recipes have also been updated.
About This Meal Plan
These free 7-day flexible meal plans are meant as a practical guide with plenty of wiggle room. You can add coffee, beverages, fruit, snacks, dessert or wine, and you can swap meals to suit your taste. Breakfasts and lunches on weekdays are sized for one person, while dinners and weekend meals are sized for a family of four—many dinners yield leftovers for lunch the next day.
Aim for at least 1,500 calories per day depending on your goals, age and activity level; individual needs will vary. The grocery list below is organized and comprehensive to make shopping easier, reduce waste and keep you on track.
If you’re on Facebook, consider joining the Skinnytaste Facebook Community where people share photos and ideas from the meal plans. You can also subscribe to the email list to get new meal plans delivered to your inbox.
Meal Plan
Breakfast and lunch Monday–Friday are sized for one. Dinners and all meals on Saturday and Sunday are sized for four. Some recipes yield leftovers for a second meal or for lunches. The shopping list includes everything needed to prepare the full plan.
MONDAY (9/26)
B: Petite Crustless Quiche with ½ cup grapes
L: Italian Chopped Salad with 6 Triscuits
D: Instant Pot Baked Ziti
Total Calories: 1,112*
TUESDAY (9/27)
B: Leftover Petite Crustless Quiche with ½ cup grapes
L: Leftover Italian Chopped Salad with 6 Triscuits
D: Slow Cooker Chicken Enchilada Stuffed Sweet Potatoes
Total Calories: 1,073*
WEDNESDAY (9/28)
B: Leftover Petite Crustless Quiche with ½ cup grapes
L: Arugula Pasta Salad with Chickpeas and Sun-Dried Tomatoes
D: White Bean Pumpkin Turkey Chili with 2 tbsp shredded cheddar, 1 tbsp light sour cream and 12 tortilla chips
Total Calories: 1,034*
THURSDAY (9/29)
B: Overnight Oats with Figs and Honey
L: Leftover Arugula Pasta Salad with Chickpeas and Sun-Dried Tomatoes
D: Leftover White Bean Pumpkin Turkey Chili with toppings
Total Calories: 1,010*
FRIDAY (9/30)
B: Overnight Oats with Figs and Honey
L: Leftover Arugula Pasta Salad with Chickpeas and Sun-Dried Tomatoes
D: Parmesan-Herb Baked Salmon with ¾ cup brown rice and Roasted Parmesan Green Beans
Total Calories: 1,000*
SATURDAY (10/1)
B: Whole Wheat Pumpkin Pancakes with 1 tbsp maple syrup and ½ sliced banana
L: Air Fryer Buffalo Chicken Nuggets with Corn Tomato Avocado Salad
D: Dinner out
Total Calories: 646*
SUNDAY (10/2)
B: Avocado Toast with Halloumi and Egg (recipe x4)
L: Quick Cast-Iron Thin Tortilla Crust Pizza (2 pizzas, recipe x4)
D: Creamy Sausage and Potato Soup
Total Calories: 933*
*This plan is a guide. Women often aim for about 1,500 calories per day—individual needs vary. Use a calorie calculator to estimate your personal needs. The meal plan intentionally leaves room for additions like coffee, snacks and dessert.
*Google doc with printable version available separately.
Shopping List
Produce
- 2 medium fresh figs
- 2 medium bananas
- ¾ pound red or green seedless grapes
- 1 medium lemon
- 1 small bell pepper (any color)
- 1 small (5-ounce) plus 1 medium (6-ounce) Hass avocado
- 3 Persian cucumbers (or 1 large English cucumber)
- 1 small English cucumber
- 2 medium heads garlic
- 1 large ear of corn
- 1½ pounds yellow potatoes
- 1½ pounds (about 4 medium) sweet potatoes
- ¾ pound green beans
- 1 small bunch scallions
- 1 small bunch fresh dill
- 1 small bunch fresh basil
- 1 small bunch chives (or scallion greens)
- 1 small bunch Italian parsley
- 1 (5-ounce) bag baby arugula
- 1 (10-ounce) bag baby spinach
- 1 small head romaine lettuce
- 1 small container microgreens
- 1 medium vine-ripened tomato
- 1 pint cherry or grape tomatoes
- 1 small plus 1 medium yellow onion
- 1 small red onion
Meat, Poultry & Fish
- 4 mild Italian turkey or chicken sausage links
- 2 pounds 99% lean ground turkey
- 2 pounds boneless, skinless chicken breasts (about 4)
- 1 (about 2-pound) skin-on salmon fillet
- 1 small package sliced Genoa salami (about 1 ounce if from deli)
- 1 small package turkey kielbasa
Grains
- 1 small box Triscuits
- 1 large bag tortilla chips
- All-purpose flour (small bag)
- White whole wheat flour (small bag)
- Quick oats (small package)
- 6-inch flour tortillas (8 total; regular, low-carb or gluten-free)
- 1 small loaf sourdough bread
- Whole wheat ziti or cavatappi (1 package)
- Dry brown rice (or 3 cups pre-cooked)
- Seasoned panko breadcrumbs (1 package)
Condiments & Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray or oil mister
- Kosher salt
- Pepper (ground or whole peppercorns)
- Red wine vinegar
- Garlic powder
- Balsamic vinegar
- Chili powder
- Bay leaves
- Cumin
- Oregano
- Raw honey
- Light mayonnaise
- Cinnamon
- Pumpkin pie spice
- Pure maple syrup
- Vanilla extract
- Hot sauce (such as Frank’s RedHot)
- Paprika
- Italian seasoning
Dairy & Refrigerated
- Liquid egg whites (1 pint)
- 1 dozen large eggs
- Fresh Parmesan wedge
- Pecorino Romano wedge (or substitute Parmesan)
- 8-ounce bag shredded part-skim mozzarella
- 8-ounce bag shredded whole milk mozzarella
- 16-ounce bag shredded cheddar
- Halloumi cheese
- Light sour cream (small tub)
- Part-skim ricotta (small tub)
- Skim or preferred milk (1 pint)
- Buttermilk (1 pint)
Canned & Jarred
- Jar roasted red peppers
- Jar sun-dried tomatoes
- 1 (15-ounce) can chickpeas
- 3 (15-ounce) cans white northern or navy beans
- 1 (4.5-ounce) can chopped green chilies
- 2 (15-ounce) cans pumpkin puree
- 2 (32-ounce) cartons low-sodium chicken broth
- Jar marinara sauce (or ingredients to make your own)
- Jar or can enchilada sauce (or ingredients to make your own)
Miscellaneous Dry Goods
- Chia seeds (small package) — 1 tablespoon if buying from bulk bin
- Chopped pecans (small package) — about 5 tbsp if from bulk
- Sunflower seed kernels (small package) — 2 tsp if from bulk
- Baking powder
*You can purchase gluten-free substitutes where desired.