A free, 7-day flexible meal plan that includes breakfast, lunch and dinner plus a complete shopping list. All recipes list calories and Weight Watchers Freestyle SmartPoints to help you stay on track while enjoying a variety of flavorful, easy-to-make meals.
These weekly plans are designed to be practical and adaptable. I’ve added more meal-prep friendly recipes so you can prepare components on the weekend and assemble quick meals during busy weekdays. If you’re new to these plans, they serve as a flexible guide—feel free to swap recipes, add snacks, coffee, fruit, dessert, or wine. The sample menus aim for around 1500 calories per day for women as a general guideline.
The plan includes a clear, organized grocery list to simplify shopping, reduce wasted food, save money and cut down on last-minute dining out. Many pantry staples and condiments are used across recipes, so check your cupboards before shopping. This list also includes product suggestions I frequently use.
If you use Facebook, consider joining the Skinnytaste Facebook Community to share photos and swap ideas with others following these recipes. The group is a supportive space where members post successes, substitutions and tips for making the meal plan work for their household.
Meal Plan Details
Breakfasts and lunches Monday through Friday are portioned for one serving, while dinners and weekend meals are planned for a family of four. Several recipes yield leftovers suitable for another dinner or next-day lunch. Everything listed is Weight Watchers-friendly; I’ve noted Freestyle SmartPoints beside each recipe. Use the plan as a base for inspiration—move meals around to match your schedule or preferences.
The grocery list below is comprehensive and organized by category to make shopping faster. If you already have many staples—olive oil, spices, condiments—you’ll only need to pick up fresh produce, proteins and a few specialty items.
This meal plan is intentionally realistic and forgiving. There’s plenty of room for snacks, a dessert, a cocktail, or occasional dining out. If you’re following along, let me know—your feedback helps decide whether to continue posting these weekly plans.
MONDAY (1/29)
B: Sausage, Cheese and Veggie Egg Bake (4)
L: Cobb Salad in a Jar with Buttermilk Ranch (5)
D: Cream of Zucchini Soup (1) with 2 Easy Garlic Knots (4)
Totals: Freestyle Points 14, Calories 832*
TUESDAY (1/30)
B: Sausage, Cheese and Veggie Egg Bake (4)
L: Cobb Salad in a Jar with Buttermilk Ranch (5)
D: Instant Pot Pork Carnitas (3) with 2 corn tortillas (3) and 1 oz avocado (1)
Totals: Freestyle Points 16, Calories 919*
WEDNESDAY (1/31)
B: Sausage, Cheese and Veggie Egg Bake (4)
L: Leftover Instant Pot Pork Carnitas (3) with 2 corn tortillas (3) and 1 oz avocado (1)
D: Skillet Chicken Cordon Bleu (5) with Roasted Asparagus (0)
Totals: Freestyle Points 16, Calories 832*
THURSDAY (2/1)
B: Sausage, Cheese and Veggie Egg Bake (4)
L: Leftover Instant Pot Pork Carnitas (3) with 2 corn tortillas (3) and 1 oz avocado (1)
D: Crock Pot Turkey White Bean Pumpkin Chili (0) with 1 Tbsp light sour cream (1) and 1 oz (about 18) baked tortilla chips (3)
Totals: Freestyle Points 15, Calories 957*
FRIDAY (2/2)
B: 6 oz nonfat Greek yogurt (0) with ½ cup blueberries (0) and 1 tsp honey (1)
L: Leftover Instant Pot Pork Carnitas (3) with 2 corn tortillas (3) and 1 oz avocado (1)
D: Shrimp Cakes (7) with Quick Cabbage Slaw (2)
Totals: Freestyle Points 17, Calories 836*
SATURDAY (2/3)
B: Easy Bagel (3) with 2 Tbsp light cream cheese (3) and an orange (0)
L: Leftover Crock Pot Turkey White Bean Pumpkin Chili (0) with 1 Tbsp light sour cream (1)
D: Dinner out (plan for flexibility)
Totals: Freestyle Points 7, Calories 563*
SUNDAY (2/4)
B: Easy Bagel (3) with 2 strips bacon (2), 1 egg (0) and an orange (0)
L: Philly Cheesesteak Stuffed Portobello Mushrooms (7)
D: Cheese Stuffed Turkey Meatloaf (7) with Creamy Cauliflower Puree (1)
Totals: Freestyle Points 20, Calories 955*
*This plan is a guide. Women should generally aim for around 1500 calories per day, but individual needs vary. Use an online calorie calculator to estimate your personal needs and adjust portions accordingly. There is room in this plan for beverages, snacks, fruit, dessert and occasional treats.
Shopping List
Produce
- 7 oz shiitake (or cremini) mushrooms
- 3 medium zucchini
- 1 lb fresh asparagus
- ½ small head (about 5 cups chopped) white cabbage
- 8 oranges
- 4 medium portobello mushrooms (intact caps)
- 1 medium head cauliflower
- 1 large and 1 small shallot
- 1 small head broccoli florets
- 1 dry pint grape tomatoes
- 1 large head romaine lettuce (or 4 cups chopped)
- 1 small bunch scallions
- 2 large heads garlic
- 1 large red bell pepper
- 1 small red onion
- 1 small green bell pepper
- 2 medium lemons
- 1 medium (5-oz) and 1 small (4-oz) Hass avocado
- 1 small and 1 medium yellow onion
- 1 small bunch fresh Italian parsley
- 1 (6-oz) container fresh blueberries
- 1 small bunch celery
- 1 small bunch or bag baby spinach
Meat, Poultry and Fish
- 6 oz sirloin steak
- 2 lb 93% lean ground turkey
- 2 lb 99% lean ground turkey (or additional 2 lb 93% lean)
- 7 oz (2 links) sweet Italian chicken sausage
- 1 (12-oz) package center-cut bacon
- 2½ lb trimmed, boneless pork shoulder blade roast
- 3 oz (4 thin slices) low-sodium deli ham
- 1 lb raw, peeled, deveined jumbo shrimp
- 4 oz cooked chicken breast (or buy one 5-oz raw breast)
- 1 lb thin boneless, skinless chicken cutlets (about 4)
Grains
- 2 lb bag all-purpose, white whole wheat or gluten-free flour
- 1 (6.5-oz) bag baked tortilla chips (or corn tortillas)
- Whole wheat (or gluten-free) plain panko breadcrumbs
- Italian seasoned breadcrumbs
- Large bag corn tortillas
Condiments & Spices
- Extra virgin olive oil, cooking spray or oil mister
- Kosher salt and fresh pepper
- Garlic powder, onion powder, dried parsley, dried basil, dried oregano, dried marjoram
- Cumin, chili powder, Adobo seasoning, Old Bay seasoning, Sazon*
- Bay leaves, Dijon mustard, honey, ketchup, brown sugar, Worcestershire sauce
- Light mayonnaise, hot sauce (optional), apple cider vinegar
- Bagel toppings (everything bagel seasoning, sesame, poppy seeds, dried garlic/onion flakes) if making bagels
Dairy & Refrigerated
- 8 oz bag shredded part-skim mozzarella
- 2 dozen eggs
- 1 quart nonfat plain Greek yogurt
- Fresh Parmesan wedge
- 8 oz reduced-fat cheddar
- 3 oz shredded provolone
- 8 oz light sour cream
- 1/2 lb butter and/or container whipped butter
- 8 oz light cream cheese
- 1 pint 1% buttermilk and 1 pint nonfat milk
- Small wedge gorgonzola or bleu cheese (or a substitute for Cobb Salad)
- 4 slices (3 oz total) light Swiss cheese
Canned & Jarred
- 12 oz jar roasted red bell peppers
- Two 32-oz boxes reduced-sodium chicken or vegetable broth
- 4.5 oz can chopped green chilies
- 15 oz can pumpkin puree
- Two 15-oz cans Great Northern or navy beans
- 7 oz can chipotle chiles in adobo
Dry Goods
- Baking powder