A free, flexible 7-day weight-loss meal plan that includes breakfast, lunch and dinner suggestions plus a complete shopping list. All recipes list macros and Weight Watchers points where available.
Free 7-Day Healthy Meal Plan (July 1–7)
July 4th — Independence Day — is a time for fireworks, parades and backyard barbecues. It’s a holiday to enjoy with family and friends. Favorite dishes to bring to a cookout include Veggie Kabobs, Black Bean, Avocado, Cucumber and Tomato Salad, Juicy Lucy (Stuffed Turkey Cheeseburger) and Red, White and Blue Fruit Skewers. These are easy to prepare, transport and share.
If you’re new to these meal plans, I publish free 7-day flexible healthy plans designed to be a helpful guide. They leave plenty of wiggle room so you can add coffee, extra snacks, fruit, dessert, or swap recipes for meals you prefer. You can adjust portion sizes based on your goals. As a general guideline, aim for at least 1,500 calories per day, though individual needs vary by age, activity level and weight.
A thoughtful, organized grocery list is included to simplify shopping and reduce stress. Planning ahead saves money, minimizes food waste and helps you stay on track by ensuring you have everything you need for the week.
Join the online community to share recipe photos, ask questions and get inspiration from others following the same meal plans. If you want to receive future meal plans by email, subscribe to the mailing list so you never miss an update.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a spiral-bound planner with weekly meal grids, a 12-week meal plan, 30 recipes (including new ones) and tear-out grocery lists. It includes spaces for gratitude, intentions and weekly planning that help set the tone for a productive, mindful week.
Where to find the Skinnytaste meal planner
- Amazon
- Barnes & Noble
- Indie booksellers
A note about WW Points
If you follow Weight Watchers, recipes on the site have been updated to reflect the current program, with points displayed where available. The recipe card includes a button to view the recipe builder for point breakdowns when logged into your account.
With grocery prices on the rise, meal planning is one of the best strategies to eat well on a budget. Planning meals ahead helps you shop smarter, reduce waste, and prepare cost-effective, healthy dinners during the week.
Meal Plan:
Breakfast and lunch Monday through Friday are sized for one person. Dinners and all weekend meals are sized to serve a family of four. Several recipes yield leftovers suitable for a second night or for lunch the following day. The shopping list covers everything needed for this plan.
MONDAY (7/1)
B: Mushroom Spinach Scrambled Eggs with 1 cup mixed berries
L: Chicken Waldorf Salad with a whole grain roll
D: Spicy Black Bean Burgers with Chipotle Mayonnaise and Mexican-Inspired Grilled Corn Salad with Cotija (half recipe)
Total Calories: 1,144*
TUESDAY (7/2)
B: Mushroom Spinach Scrambled Eggs with 1 cup mixed berries
L: Chicken Waldorf Salad with a whole grain roll
D: Shrimp Scampi Tacos with Caesar Salad Slaw and Roasted Cauliflower Rice with Garlic and Lemon (double recipe)
Total Calories: 1,095*
WEDNESDAY (7/3)
B: Tropical Chia Pudding Breakfast Bowl
L: Chicken Waldorf Salad with a whole grain roll
D: Soy-Marinated Beef and Broccoli Skewers with 3/4 cup brown rice and Asian Cabbage Mango Slaw
Total Calories: *
THURSDAY (7/4)
B: Tropical Chia Pudding Breakfast Bowl
L: Italian Pasta Salad and Caprese Salad
D: Turkey Burger with Coleslaw and Grilled Corn on the Cob
Total Calories: 1,143*
FRIDAY (7/5)
B: Greek Yogurt with Berries, Nuts and Honey
L: Tuna Poke Salad (half recipe)
D: Flounder Piccata and Orzo with Zucchini and Tomato
Total Calories: 1,078*
SATURDAY (7/6)
B: High-Protein Egg Bagel (double batch) with 2 tablespoons light cream cheese, 2 ounces lox and red onion rings
L: Air Fryer Chicken Bites with Chickpea Salad (cucumbers and tomato)
D: Dinner out
Total Calories: 735*
SUNDAY (7/7)
B: High-Protein Egg Bagel with 1 egg, 1 slice cheddar and 2 strips center-cut bacon
L: Leftover Air Fryer Chicken Bites and Salad with Berries and Pecans
D: Grilled Cumin-Spiced Pork Tenderloin with Red Potato Salad and String Beans with Garlic and Oil
Total Calories: 1,152*
*This plan is a guide. Many women target around 1,500 calories per day, but your ideal intake depends on factors like age, activity level and goals. Use a calorie calculator to estimate your personal needs and adjust portions as desired. There is room in this plan to add beverages, snacks, fruit, dessert or a glass of wine.
A printable shopping list is included below to make weekly shopping efficient and stress-free.
Shopping list
Produce
- Raspberries (6 oz)
- Blackberries (6 oz)
- Blueberries (6 oz)
- Strawberries (12 oz)
- 1 medium apple
- Seedless red grapes (1/2 lb)
- 1 medium kiwi
- 1 small ripe mango plus 1 medium underripe mango
- 5 medium lemons
- 1 medium lime
- 2 small Hass avocados (5 oz each)
- 2 medium heads garlic
- 1 small shallot
- 1 (2-inch) piece fresh ginger
- 7 ears of corn (4 medium + 3 large)
- 1 medium red bell pepper
- 1 medium green bell pepper
- 1 lb green beans
- 8 oz sliced mushrooms
- 2 medium English cucumbers
- 4 mini (Persian) cucumbers
- 1 small zucchini
- 1 small bunch celery
- 1 medium bag shredded carrots
- 2 (16-oz) bags riced cauliflower
- 1 lb broccoli florets plus 1 large head broccoli
- 1 1/2 lb baby red potatoes
- 3 large bunches scallions (about 25 scallions)
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh basil
- 1 (1-lb) container baby spinach
- 1 (1-lb) container baby arugula
- 1 small head Romaine lettuce
- 1 small head green cabbage or 1 bag pre-shredded
- 1/2 small head purple cabbage or 1 bag pre-shredded
- Grape or cherry tomatoes (dry pint)
- 2 large vine-ripened tomatoes
- 1 small plum tomato
- 1 small red onion and 1 medium red onion
- 1 small yellow onion
Meat, Poultry and Fish
- 1 (18-oz) pork tenderloin
- 1 (1-lb) trimmed New York strip steak
- 1 lb raw jumbo shrimp, peeled and deveined
- 1 (8-oz) package sliced lox (smoked salmon)
- 4 oz sushi-grade tuna (buy frozen or near needed day)
- 1 lb 93% lean ground turkey
- 1 1/4 lb flounder fillets (about 4 fillets)
- 3 1/2 lb boneless skinless chicken breasts
- 1 (4-oz) package Genoa salami
- 1 package center-cut bacon
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray or oil mister
- Kosher salt
- Freshly ground pepper
- Light mayonnaise
- Cumin
- Hot sauce
- Tajin
- Crushed red pepper flakes
- Dijon mustard
- Reduced-sodium soy sauce
- Rice wine vinegar
- Honey
- Sesame oil
- Black and white sesame seeds
- Red wine vinegar
- White wine vinegar
- Garlic powder
- Dried parsley
- Balsamic vinegar
- Champagne vinegar
- Dried onion flakes
- Ketchup
- Mustard
- Worcestershire sauce
- Sriracha
- Wasabi paste
- Furikake
- Everything bagel seasoning (optional)
- Adobo seasoning
- Italian seasoning
- Sazon (optional)
- Dried basil
- Chili powder
- Paprika
- Italian dressing
Dairy & Refrigerated
- 1 (18-pack) large eggs
- 1 pint liquid egg whites
- 1 (32-oz) container nonfat plain Greek yogurt
- 1 small box unsalted butter
- 1 small tub light cream cheese
- 1 package cotija cheese
- 1 (8-oz) fresh mozzarella
- 1 (8-oz) package sliced cheddar
- 1 (8-oz) package sliced reduced-fat provolone or mozzarella
- 1 medium wedge fresh Parmesan
- 1 (8-oz) container unsweetened vanilla almond milk
Grains
- Package hamburger buns
- Package whole grain rolls
- Quick oats
- Seasoned bread crumbs (white or whole wheat)
- 1 (16-oz) package fusilli pasta
- 1 (16-oz) package orzo
- Unbleached all-purpose flour
- Dry brown rice or 3 cups pre-cooked brown rice
- Corn tortillas (about 8)
Canned and Jarred
- Low-sodium chicken broth (32 oz carton)
- 1 (16-oz) can black beans
- 1 (15-oz) can chickpeas
- Chipotle peppers in adobo (small can)
- Anchovy fillets (small jar or can)
- Pepperoncini (jar)
- Sliced black olives (small can)
- Capers (small jar)
Frozen
- Shelled edamame (small package)
Misc. Dry Goods
- Pecan halves (small package; about 1/3 cup if buying from bulk)
- Walnuts (small package; a small amount is needed)
- Chia seeds (about 1/4 cup)
- Dried unsweetened shredded coconut (about 2 tablespoons)
- Monk fruit, stevia or preferred sweetener
- Dry white wine (for cooking)
- Baking powder
You can choose gluten-free alternatives for grains if desired.