A free, flexible 7-day weight loss meal plan that includes breakfast, lunch and dinner plus a complete shopping list. All recipes include macro information and links to the WW recipe builder so you can see your personal points.
7 Day Healthy Meal Plan
Looking for fresh dinner ideas? For a quick and satisfying meal, try BBQ Chicken Salad, Turkey Cutlets with Parmesan Crust, or a Cheeseburger Crunch Wrap. If you prefer something ready when you get home, the Slow Cooker Pulled Pork is an excellent option. Whether you follow a vegetarian approach or like cooking with an air fryer, this plan offers a variety of simple, healthy dinners to keep weeknights interesting.
With grocery prices on the rise, planning meals in advance is one of the best ways to save money and eat well. Meal planning reduces food waste, saves time and helps you stick to healthy choices. If you want more budget-conscious options, you can find 5-day Budget Friendly Meal Plans by signing up for Relish+, which includes many customizable meal plans and a trial option for new members.
If Budget Friendly plans aren’t your focus, Relish+ also offers flexible 7-day plans that you can adjust to suit your needs, plans for special dietary restrictions, meal prep templates, and quick weekday dinner collections. Over 100 Skinnytaste meal plans are available there, designed to make eating better easier—one meal at a time.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is now available as a 52-week spiral-bound planner. It includes weekly tear-out meal planning grids to display on the fridge, a 12-week meal plan, 30 recipes (15 of them new), and tear-out grocery lists. There’s also space for weekly gratitude, affirmations and intentions to help you start each week with a mindful approach to meals and goals.
Buy the meal planner here:
- Amazon
- Barnes and Noble
- Indie Bound
A note about WW Personal Points:
Because Weight Watchers plans and points systems change, I no longer publish fixed point values. Instead, each recipe includes a link to the WW Personal Points recipe builder (look for the orange button in the recipe card). That link will take you to the Weight Watchers recipe builder where you can see points for each recipe and add it to your personal day (US only; you must be logged into your WW account). All cookbook recipes in the cookbook index have been updated accordingly.
About The Meal Plan
These free 7-day flexible healthy meal plans are meant as a practical guide with plenty of wiggle room. You can add coffee, beverages, fruit, snacks, dessert or a glass of wine, or swap meals to suit your preferences. Recipes are searchable by course in the recipe index, and you should aim for at least 1500 calories per day depending on your goals, age and activity level—individual needs will vary.
The plan includes a clear, organized grocery list to streamline shopping and reduce stress. Planning ahead helps you spend less, waste less and have the ingredients on hand to stay on track.
If you’re on Facebook, join the Skinnytaste Facebook Community, where members share photos and ideas from recipes they make. You can also subscribe to the email list to receive meal plans and updates directly to your inbox.
Meal Plan:
Breakfast and lunch Monday through Friday are sized to serve one person, while dinners and weekend meals are sized to serve a family of four. Many recipes make enough for leftovers that serve as lunches the next day. The grocery list below covers everything needed for all meals on this plan.
MONDAY (4/18)
B: Loaded Baked Omelet Muffins with 1 cup diced pineapple
L: BLT with Avocado
D: Quinoa Fiesta Enchilada Bake
Total Calories: 870
TUESDAY (4/19)
B: LEFTOVER Loaded Baked Omelet Muffins with 1 cup diced pineapple
L: LEFTOVER Quinoa Fiesta Enchilada Bake
D: Loaded Nachos with Ground Turkey, Beans and Cheese
Total Calories: 964
WEDNESDAY (4/20)
B: LEFTOVER Loaded Baked Omelet Muffins with 1 cup strawberries
L: LEFTOVER Quinoa Fiesta Enchilada Bake
D: Instant Pot Turkey Meatball and Ditalini Soup
Total Calories: 860
THURSDAY (4/21)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (½ recipe)
L: LEFTOVER Instant Pot Turkey Meatball and Ditalini Soup
D: Crispy Breaded Air Fryer Pork Chops with Raw Shredded Brussels Sprouts with Lemon and Oil
Total Calories: 1,036
FRIDAY (4/22)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (½ recipe)
L: LEFTOVER Instant Pot Turkey Meatball and Ditalini Soup
D: Salmon Tikka Masala over ¾ cup brown rice and Roasted Rainbow Carrots with Ginger
Total Calories: 1,107
SATURDAY (4/23)
B: Instant Pot Steel Cut Oats
L: Warm Salad with Artichoke Hearts, Roasted Peppers and Mozzarella (recipe x 4)
D: Dinner out
Total Calories: 574
SUNDAY (4/24)
B: LEFTOVER Instant Pot Steel Cut Oats
L: Turkey Club (recipe x 4)
D: Chicken Cutlet Caprese Salad
Total Calories: 1,048
*Make muffins Sunday night if desired and freeze any you or your family won’t eat.
**Calorie totals are approximate. Women should generally aim for around 1500 calories per day as a starting point, but individual needs vary. I’ve left room for extras such as coffee, beverages, fruit, snacks, dessert or wine.
*Google doc with printable plan available in the original post.
Shopping List
Produce
- 1 small pineapple
- 1 (12-ounce) container fresh strawberries
- 1 small PLUS 4 medium bananas
- 1 large lemon
- 1 medium (6-ounce) Hass avocado
- 1 medium head garlic
- 1 (2-inch) piece fresh ginger
- 1 medium jalapeno (optional, for topping on nachos)
- 1 small bell pepper (any color)
- 1 medium zucchini
- ½ pound Brussels sprouts
- 1 small bunch celery
- 2 pounds rainbow carrots plus 1 small carrot
- 2 medium bunches fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh basil
- 1 small bunch scallions
- 1 large head Romaine lettuce
- 1 (10-ounce) clamshell/bag mixed baby greens
- 1 dry pint heirloom cherry tomatoes
- 3 small vine-ripened tomatoes
- 1 small red onion
- 1 medium yellow onion
Meat, Poultry and Fish
- 1 large package center-cut bacon
- ½ pound 99% lean ground turkey breast
- 1 pound 93% lean ground turkey
- 1 pound (2) boneless, skinless chicken breasts
- 2 pounds (6) center-cut boneless pork chops
- 1 ½ pounds skinless salmon
- ¾ pound thinly sliced deli turkey breast
Grains
- 1 loaf sliced whole grain bread
- 1 small package dry quinoa
- 1 small package dry brown rice (or 3 cups cooked)
- 1 small package baked tortilla chips
- 1 package seasoned breadcrumbs
- 1 package panko breadcrumbs
- 1 package ditalini pasta
- 1 small box cornflakes (or cornflake crumbs)
- 1 package steel cut oats
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray or an oil mister
- Kosher salt
- Pepper grinder or fresh peppercorns
- Cumin
- Garlic powder
- Bay leaves
- Ground ginger
- Ground cinnamon and cinnamon sticks
- Pure maple syrup
- Paprika
- Onion powder
- Chili powder
- Turmeric
- Garam masala
- Coriander
- Cardamom
- Balsamic vinegar
- Light mayonnaise
Dairy & Refrigerated
- 1 18-pack large eggs
- 1 small wedge fresh Parmesan cheese
- 1 small wedge fresh Pecorino Romano (or substitute Parmesan)
- 2 (8-ounce) bags reduced-fat shredded Mexican cheese blend
- 1 small block cheddar cheese
- 1 small box butter
- 1 small container ghee (or butter)
- 1 (8-ounce) container Bocconcini mozzarella
- 1 (8-ounce) chunk fresh mozzarella
- 1 pint almond milk
- 1 small tub light sour cream
- 1 container fresh pico de gallo (or ingredients to make your own)
Canned and Jarred
- 1 large jar roasted red peppers
- 2 (14-ounce) cans artichoke hearts
- 1 small jar capers
- 1 (4-ounce) can diced green chilies
- 1 small can/jar chipotle peppers in adobo
- 1 (14-ounce) can petite diced tomatoes
- 1 (28-ounce) can San Marzano tomatoes
- 1 (8-ounce) can tomato sauce
- 1 (14-ounce) can coconut milk
- 1 jar fat-free spicy black bean dip (optional)
- 1 (15-ounce) can black beans
- 1 (48-ounce) carton reduced sodium chicken broth
- 1 small jar peanut or almond butter
Frozen
- 1 medium package blueberries (or 2 cups fresh)
- 1 small package strawberries
- 1 small package corn kernels
- 1 small package frozen spinach
Note: You can buy gluten-free versions of grains and breadcrumbs if desired.