A free, flexible 7-day weight-loss meal plan that includes breakfast, lunch and dinner with a complete shopping list. Each recipe lists macros and WW (Weight Watchers) points to help you stay on track while enjoying satisfying, flavorful meals.
7-Day Healthy Meal Plan
Autumn is one of my favorite seasons—crisp days, cozy sweaters and evenings by the fire. These seasonal recipes bring that comforting feeling to the table. Favorites include Beef Stew with Pumpkin, Mushroom Stroganoff and a Kale and Butternut Squash Salad with Pears and Almonds. For breakfast try Pumpkin Pie Overnight Oats or a simple sweet treat like 3-Ingredient Baked Bananas.
Why Meal Planning Matters
Meal planning organizes the week, saves time at the grocery store and helps you stick to your goals. Preparing meals in advance reduces waste, limits impulse purchases and makes weekday cooking easier. This plan is a practical guide designed to be flexible—swap recipes, add snacks, coffee, or a glass of wine. Aim for roughly 1500 calories per day as a general guideline for women, and adjust based on your needs.
About This Meal Plan
These free 7-day meal plans are intended as a guide and include plenty of options for customization. Breakfasts and lunches Monday through Friday are single servings; dinners and weekend meals are scaled for a family of four, with many recipes yielding leftovers for another meal. All recipes are Weight Watchers friendly and include updated WW Blue SmartPoints for convenience.
The included grocery list is precise and organized to make shopping faster and less stressful. It saves time and money by keeping you from buying extra items and helps ensure you have everything on hand to follow the plan.
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Plan Details
Breakfast and lunch Monday–Friday serve one; dinners and all weekend meals serve four. Some dishes create enough leftovers for a second night or for lunch the following day. Use this plan as a starting point—swap recipes or add portion sizes to meet your calorie and nutrition targets. Everything is designed to be realistic and flexible, leaving room for snacks, desserts and social meals.
MONDAY
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Open-Faced Tuna Melt Sandwich (4B 5G 4P) with an apple (0B 0G 0P)
D: Tofu Stir-Fry with Vegetables in a Soy-Sesame Sauce (4B 8G 4P) with ¾ cup brown rice (5B 5G 0P)
Totals: WW Points 18B 26G 13P, Calories 1,033*
TUESDAY
B: Savory Cottage Cheese Bowl (3B 3G 3P)
L: Open-Faced Tuna Melt Sandwich (4B 5G 4P) with an apple (0B 0G 0P)
D: Chicken Enchiladas (6B 5G 3P) with 1 ounce avocado (1B 1G 1P) and Cuban-Style Black Beans (1B 3G 1P)
Totals: WW Points 15B 17G 12P, Calories 873*
WEDNESDAY
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Leftover Chicken Enchiladas (6B 5G 3P) with 1 ounce avocado (1B 1G 1P) and 8 baby carrots (0B 0G 0P)
D: Chicken Romano Meatballs (7B 7G 7P) with Broccoli and Orzo (4B 4G 4P)
Totals: WW Points 23B 25G 20P, Calories 945*
THURSDAY
B: Savory Cottage Cheese Bowl (3B 3G 3P)
L: Leftover Chicken Enchiladas (6B 5G 3P) with 1 ounce avocado (1B 1G 1P) and 8 baby carrots (0B 0G 0P)
D: Turkey Pumpkin White Bean Chili (0B 4G 0P) with 1 tablespoon sour cream (1B 1G 1P) and 10 baked tortilla chips (3B 3G 3P)
Totals: WW Points 14B 17G 11P, Calories 878*
FRIDAY
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Leftover Turkey Pumpkin White Bean Chili (0B 4G 0P) with 1 tablespoon sour cream (1B 1G 1P)
D: Cajun Shrimp in Foil (4B 7G 4P) and Delightfully Baked Apples for dessert (5B 5G 4P)
Totals: WW Points 15B 25G 14P, Calories 1,015*
SATURDAY
B: Baked Oatmeal with Pears, Bananas and Walnuts (6B 6G 4P)
L: Leftover Turkey Pumpkin White Bean Chili (0B 4G 0P) with 1 tablespoon sour cream (1B 1G 1P)
D: Dinner out or order in—plan flexibly for social evenings.
Totals: WW Points 7B 11G 5P, Calories 526*
SUNDAY
B: Cottage Cheese and Sausage Frittata (3B 7G 3P)
L: Ranch Chicken Salad (3B 5G 3P) on 1 slice whole grain bread (3B 3G 3P) and an apple (0B 0G 0P)
D: Easy Turkey Meatloaf (3B 5G 3P) with Skinny Buttermilk Mashed Potatoes with Chives (5B 5G 1P) and String Beans with Garlic and Oil (2B 2G 2P)
Totals: WW Points 19B 27G 15P, Calories 1,112*
*This is a guideline; many women aim for around 1500 calories per day. The plan leaves room to add drinks, snacks, fruit, dessert or wine according to your preferences and needs.
**Tip: Make an extra ½ cup of rice and ½ a plain chicken breast for Thursday’s lunch to save time.
Shopping List
Produce
- 2 large bananas
- 6 medium plus 2 large apples (any variety)
- 1 large pear
- 2 containers fresh berries (6-ounce each)
- 1 medium lemon
- 2 medium plus 2 large red bell peppers (reserve 2 tablespoons from one medium for black beans)
- 1 pound fresh string beans
- 2 pounds Yukon Gold potatoes
- 1 medium zucchini
- 2 medium Persian cucumbers (or 1 small English cucumber)
- 1 large ear of corn (or 1½ cups frozen/canned corn)
- 2 large heads garlic
- 1 medium shallot
- 1 (2-inch) piece fresh ginger
- ¾ pound broccoli florets
- 1 small bunch broccolini
- 1 (1-pound) bag baby carrots
- 1 small bunch celery
- 1 large Hass avocado (about 7 ounces)
- 1 small bunch scallions
- 1 small bunch fresh basil
- 1 bunch fresh chives
- 1 small bunch fresh cilantro
- 1 medium bunch fresh Italian parsley
- 1 (5-ounce) bag baby spinach
- 1 pint grape or cherry tomatoes
- 1 medium vine-ripened tomato
- 1 small red onion
- 3 small yellow onions
Meat, Poultry and Fish
- 1 ¾ pounds boneless, skinless chicken breasts (or about 19 ounces pre-cooked chicken)
- 1 pound ground chicken
- 3 1/3 pounds 99% lean ground turkey
- 1 pound peeled and deveined large shrimp
- 1 package fully cooked turkey or chicken Andouille sausage
- 1 raw Italian chicken sausage link
Grains
- 1 loaf sliced whole grain bread
- Whole wheat low-carb flour tortillas (7-inch)
- Dry brown rice (or 3 cups precooked)
- Seasoned bread crumbs (white or whole wheat)
- Quick oats
- Unbleached all-purpose flour
- Orzo pasta
- Baked tortilla chips (or corn tortillas)
Condiments & Spices
- Extra virgin olive oil
- Canola or grapeseed oil
- Cooking spray
- Kosher salt
- Freshly ground pepper
- Honey and pure maple syrup
- Mayonnaise (regular or light)
- Red wine vinegar
- Reduced-sodium soy sauce
- Sesame oil and sesame seeds
- Chili powder, chipotle chili powder and cumin
- Dried oregano, basil and marjoram
- Bay leaves and crushed red pepper flakes
- Cajun or Creole seasoning
- Cinnamon and vanilla extract
- Garlic powder and onion powder
- Parsley, ketchup and Worcestershire sauce
Dairy & Refrigerated
- 1 dozen large eggs
- Extra firm tofu (16 ounces)
- Plain nonfat Greek yogurt (32 ounces)
- Sour cream (small tub)
- Low-fat cottage cheese (16 ounces)
- Pecorino Romano or Parmesan wedge
- Butter and light butter (small tubs)
- Low-fat buttermilk (pint)
- Nonfat or dairy-free milk (8-ounce container)
- Shredded reduced-fat Mexican cheese blend (8 ounces)
- Sliced reduced-fat cheddar or American cheese (8 ounces)
Canned & Jarred
- Tuna in water (4.5-ounce can)
- Black beans (15-ounce can)
- White beans, two 15-ounce cans
- Pumpkin puree (15-ounce can)
- Low- or reduced-sodium chicken broth (32-ounce carton)
- 14.5-ounce cans: chicken broth and reduced-sodium vegetable broth
- Chipotle peppers in adobo (small can)
- Tomatoes (one 8-ounce plus one 15-ounce can)
- Chopped green chilies (4.5-ounce can)
Miscellaneous Dry Goods
- Chopped walnuts (2.25-ounce package)
- Shelled roasted pistachios (small package or 2 tablespoons from bulk)
- Brown sugar
- Cornstarch or arrowroot powder
- Baking powder
- A bottle of dry white wine (for cooking)
Note: Many condiments and pantry staples may already be in your kitchen—check your cupboards before shopping. You can substitute gluten-free items where needed.