A free, flexible 7-day weight-loss meal plan that includes breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include macros and Weight Watchers points where available. This plan balances convenience and nutrition while giving you room to customize portions, snacks and beverages to meet your goals.
7-Day Healthy Meal Plan (May 8–14)
Happy Mother’s Day to all the moms — human and pet parents alike. If you’re planning a family brunch or a relaxed meal with loved ones, this meal plan offers approachable recipes and entertaining ideas to keep things simple and satisfying. There are plenty of breakfast and brunch recipes to choose from, plus easy options for sharing.
With grocery prices fluctuating, meal planning is one of the best ways to save money, reduce waste and eat healthier. Planning ahead helps you shop efficiently, cook confidently and avoid last-minute takeout. For more budget-friendly weekly ideas, consider the 5-day Budget Friendly Meal Plans available through Relish+ (they often offer a free trial).
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner that includes weekly tear-out grids, a 12-week meal plan, 30 recipes (including 15 new ones) and grocery lists you can tear out and use. It also includes space for gratitude, weekly intentions and meal planning notes—helpful if you like a structured, hands-on approach to staying organized in the kitchen.
Where to Buy the Meal Planner
- Amazon
- Barnes & Noble
- IndieBound
Note About Weight Watchers (WW) Points
All recipes in this plan have been updated to reflect the current Weight Watchers program with points listed on recipe pages. Use the WW link in each recipe card to view the recipe builder and add items to your WW account (US users must be logged in to access that feature). Cookbook recipes in the site index have been updated as well.
About This Meal Plan
These free 7-day flexible meal plans are meant as a helpful guide. Meals Monday–Friday for breakfast and lunch are portioned for one person; dinners and weekend meals are sized for a family of four. The plan leaves plenty of wiggle room to add snacks, fruit, coffee, dessert or wine and to swap recipes based on preferences. Aim for approximately 1,500 calories per day as a baseline, but adjust based on your age, size and goals.
Included is a clear, organized grocery list designed to streamline shopping and reduce food waste. Planning your week in advance helps you save time and money while ensuring you have everything on hand to build healthy meals.
Connect with the community on Facebook where readers share photos and tips, or join the email list to receive future meal plans and updates.
Weekly Meal Plan
Breakfast and lunch Monday–Friday serve one; dinners and all weekend meals serve four. Some recipes yield leftovers that cover additional meals. The shopping list covers everything you need for the week.
MONDAY (5/8)
B: Overnight Oats
L: Greek Tofu Bowl
D: Lasagna Roll-Ups with Cottage Cheese served with 2 cups baby arugula, 1 tablespoon shaved Parmesan and 2 teaspoons light vinaigrette.
Total Calories: 1,228*
TUESDAY (5/9)
B: Cottage Cheese, Egg & Sausage Frittata with 1 cup mixed berries
L: Greek Tofu Bowl
D: Ropa Vieja with Arroz Congri
Total Calories: 1,295*
WEDNESDAY (5/10)
B: Cottage Cheese, Egg & Sausage Frittata with 1 cup mixed berries
L: Leftover Ropa Vieja with ½ cup leftover Arroz Congri
D: Sheet Pan Turkey Meatloaf and Broccoli
Total Calories: 1,074*
THURSDAY (5/11)
B: Cottage Cheese, Egg & Sausage Frittata with 1 cup mixed berries
L: Leftover Ropa Vieja with ½ cup leftover Arroz Congri
D: Ground Turkey with Potatoes and Spring Peas with ¾ cup brown rice**
Total Calories: 1,134*
FRIDAY (5/12)
B: Cottage Cheese, Egg & Sausage Frittata with 1 cup mixed berries
L: Leftover Ground Turkey with Potatoes and Spring Peas with ¾ cup brown rice
D: Shrimp Tacos with Corn, Tomato & Avocado Salad
Total Calories: 1,128*
SATURDAY (5/13)
B: Protein PB & J Smoothie Bowl (recipe x4) drizzled with 1 tablespoon melted peanut butter
L: Air Fryer Buffalo Chicken Nuggets with Chopped Wedge Salad
D: Crock Pot Balsamic Pork Roast with Broccoli & Cheese Twice-Baked Potatoes
Total Calories: 1,037*
SUNDAY (5/14)
B: Greek Yogurt with Berries, Nuts & Honey (recipe x4)
L: Artichoke Pie with Sheet Pan Home Fries and Turkey Sausage Patties from Scratch
D: Dinner out
Total Calories: 785*
*These calorie totals are a guide. Women may aim for around 1,500 calories per day depending on activity level and goals. Use a calorie calculator to estimate personal needs. The plan allows room for coffee, snacks, fruit, dessert or an evening glass of wine. **Make an extra ¾ cup cooked rice to cover Friday lunch leftovers.
For a printable version, the shopping list and plan are also available in a Google Doc format linked on the original recipe pages.
Shopping List
Produce
- 1 medium banana
- 1 dry pint fresh blueberries
- 1 dry pint fresh raspberries
- 1 dry pint fresh blackberries
- 1 pound fresh strawberries
- 2 medium lemons
- 3 medium limes
- 1 medium (6-ounce) Hass avocado
- 1 small plus 1 medium red bell pepper
- 2 medium green bell peppers
- 1 small jalapeño
- 5 Persian cucumbers (or 2 small English cucumbers)
- 1 small head cauliflower
- 2 pounds broccoli florets (about 1 medium plus 1 large head)
- 1 ¾ pounds Russet potatoes (about 4 medium plus 1 large)
- 1 ¼ pounds baby red potatoes
- 1 medium bunch carrots
- 1 medium head garlic
- 1 large ear of corn (or frozen kernels)
- 5 ounces fresh green peas (or frozen)
- ½ small head green or red cabbage (or 1 small bag pre-shredded)
- 1 medium head Romaine lettuce
- 1 (1-pound) bag/clamshell baby arugula
- 1 (5-ounce) bag/clamshell baby spinach
- 1 small bunch scallions
- 1 medium bunch Italian parsley
- 1 small bunch cilantro
- 1 small bunch/container chives
- 1 dry pint cherry or grape tomatoes
- 1 medium vine-ripened tomato
- 1 medium red onion
- 4 small plus 2 large yellow onions
Meat, Poultry & Fish
- 3½ pounds 93% lean ground turkey
- 2 pounds boneless pork shoulder roast
- 1 pound boneless, skinless chicken breast (approx. 2 breasts)
- 1 link Italian chicken sausage
- 1 package center-cut bacon
- 1 pound jumbo peeled & deveined shrimp
- 2 pounds flank steak
Grains*
- 1 small package corn tortillas (need 8)
- 1 small package quick oats
- 1 package plain panko breadcrumbs
- 1 package seasoned panko breadcrumbs (or plain + seasonings)
- 1 package lasagna noodles
- 1 medium package long-grain brown rice
Condiments & Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray or oil mister
- Kosher salt
- Freshly ground pepper
- Cinnamon
- Garlic powder
- Onion powder
- Oregano
- Red wine vinegar
- Light vinaigrette dressing (or ingredients to make your own)
- Sazón
- Cumin
- Bay leaves
- Ketchup
- Thyme
- Worcestershire sauce
- Tajín or Old Bay (for shrimp tacos)
- Mayonnaise
- Sriracha or Louisiana-style hot sauce (for tacos)
- Paprika
- Chili powder
- Frank’s RedHot sauce
- Crushed red pepper flakes
- Balsamic vinegar
- Honey
- Fennel seeds
- Nutmeg
Dairy & Refrigerated
- 1 18-pack large eggs
- 1 (14-ounce) package extra-firm tofu
- 1 pint low-fat buttermilk
- 1 pint unsweetened almond milk (or milk of choice)
- 1 (6-ounce) container plus 1 (32-ounce) container nonfat plain Greek yogurt
- 1 (5-ounce) plus 1 (16-ounce) container low-fat cottage cheese
- 1 container light blue cheese dressing (or ingredients to make your own)
- 1 (8-ounce) bag shredded reduced-fat sharp cheddar
- 1 (8-ounce) bag shredded part-skim mozzarella
- 1 large wedge fresh Parmesan
- 1 small package feta (block or crumbled)
- 1 small package blue cheese
Canned & Jarred
- 1 small container pesto (or ingredients to make your own)
- 1 jar marinara (or ingredients to make your own)
- 1 (4-ounce) can tomato paste
- 1 (8-ounce) can tomato sauce
- 1 (32-ounce) carton chicken broth
- 1 (15-ounce) can black beans
- 1 (15-ounce) can artichoke hearts in water
- 1 small jar pitted green olives
- 1 small jar peanut butter
Frozen
- 1 medium package frozen blueberries
- 1 medium package sliced frozen strawberries
- 1 (9-inch) standard pie crust (not deep dish)
Misc. Dry Goods
- 1 small package chia seeds (about 1 tablespoon if from bulk bin)
- 1 small package chopped walnuts (about 5 tablespoons if from bulk bin)
- 1 small container vanilla protein powder
- 1 small package raw sugar
- 1 small package monk fruit sweetener, stevia or preferred sweetener (or honey/raw sugar for overnight oats)
- 1 small bottle dry white wine
Non-Food Items
- Aluminum foil
*Gluten-free options can be substituted where needed.