A complimentary seven-day flexible weight-loss meal plan with breakfast, lunch, and dinner suggestions, plus a complete shopping list. Each recipe includes macronutrient information and Weight Watchers points where available.
Free 7-Day Healthy Meal Plan (August 4–10)
With the school year starting for many families, mornings get earlier, lunches need packing, and evenings can be hectic. Between practices, lessons and homework, putting a healthy dinner on the table can feel overwhelming. This meal plan is designed to simplify your week with simple prep strategies and reliable recipes that work for busy household schedules.
The plan focuses on practical, time-saving dishes—ideas ideal for Sunday meal prep, easy slow-cooker meals that cook while you work, and Instant Pot recipes for nights when you only have 30 minutes. These recipes are family-friendly and built to minimize last-minute drive-thru trips while maximizing leftovers for lunches.
If you’re new to these weekly plans, they are offered as flexible guides with room to tailor portions and snacks. You can add beverages, snacks, fruit, dessert, or wine to match your calorie needs and preferences. For general guidance, aim for at least 1,500 calories per day depending on your goals, age and activity level. The grocery list below is organized to make shopping quick and efficient, help reduce waste and save money, and ensure you have everything on hand to stay on track.
Ultimate Skinnytaste Meal Planner
Consider the Skinnytaste Ultimate Meal Planner: a spiral-bound weekly planner with tear-out meal grids for the fridge, a 12-week meal plan, 30 recipes (15 new), and grocery lists. It also includes space for weekly gratitude, affirmations and intentions to help you start each week purposefully.
Where to Buy the Planner
- Amazon
- Barnes & Noble
- Indie Bound
With grocery prices rising, meal planning is one of the best ways to keep spending in check while eating well. For budget-conscious cooks, additional five-day budget-friendly meal plans are available through Relish+, which includes a free trial option for first-time users.
Meal Plan Overview
Breakfasts and lunches Monday through Friday are planned for one serving, while dinners and all weekend meals are sized for a family of four. Some recipes intentionally yield leftovers to use for a second night or for lunch the next day. The accompanying shopping list covers everything needed to prepare the full weekly plan.
MONDAY (8/4)
B: Breakfast Burrito with peach
L: Turkey Club Roll-Ups (bento style)
D: Three-Cheese Zucchini Stuffed Lasagna Rolls with Broccoli-Cauliflower Salad and Easy Garlic Knots
Total Calories: 1,209*
TUESDAY (8/5)
B: Breakfast Burrito with peach
L: Leftover Three-Cheese Zucchini Stuffed Lasagna Rolls with Broccoli-Cauliflower Salad and Easy Garlic Knots
D: Chicken Taco Poblano Rice Bowls
Total Calories: 1,219*
WEDNESDAY (8/6)
B: Breakfast Burrito with plum
L: Leftover Three-Cheese Zucchini Stuffed Lasagna Rolls with Broccoli-Cauliflower Salad and Easy Garlic Knots
D: Slow Cooker Pulled Pork with a whole wheat bun, ½ cup coleslaw and corn on the cob
Total Calories: 1,184*
THURSDAY (8/7)
B: Breakfast Burrito with plum
L: Chickpea-Tuna Salad over mixed greens with ¼ cup raw almonds
D: Leftover Slow Cooker Pulled Pork with Instant Pot Mashed Potatoes and remaining coleslaw
Total Calories: 1,163*
FRIDAY (8/8)
B: Green Smoothie
L: Chickpea-Tuna Salad over mixed greens with ¼ cup raw almonds
D: Thai Red Curry Swordfish Kabobs with ¾ cup brown rice and Veggie Kabobs
Total Calories: 1,191*
SATURDAY (8/9)
B: Chocolate Zucchini Bread with 1 cup cantaloupe
L: Chicken Salad with Avocado
D: Dinner out
Total Calories: 499*
SUNDAY (8/10)
B: Leftover Chocolate Zucchini Bread with 1 cup mixed berries
L: 1½ cups White Bean Salad
D: Soy-Marinated Beef and Broccoli Skewers with Asian Edamame Fried Rice
Total Calories: 1,116*
*These calorie totals are provided as general guidance. Many women aim for around 1,500 calories per day, but individual needs vary by age, weight, activity level and goals. Adjust portion sizes and snacks to meet your personal needs. Note: prepare an extra 3 cups of rice for Sunday dinner.
Shopping List
Produce
- 2 medium peaches
- 2 medium plums
- 1 small ripe banana (freeze for smoothies)
- 1 large cantaloupe
- 1 (12-ounce) container fresh strawberries
- 2 (6-ounce) containers fresh berries (your choice)
- 1 small bunch green grapes
- 4 medium lemons
- 2 medium limes
- 1 medium Hass avocado (6-ounce)
- 1 large English cucumber
- 3 medium plus 1 large zucchini
- 2 medium red bell peppers
- 2 medium yellow bell peppers
- 1 medium poblano pepper
- 1 small plus 4 medium plus 2 large ears of corn
- 1 medium head cauliflower
- 1 medium plus 1 large head broccoli
- 2 small carrots (or 1 small bag pre-shredded)
- ½ small head purple cabbage (or pre-shredded)
- ½ small head green cabbage (or pre-shredded)
- 2 pounds Russet potatoes
- 1 large head garlic
- 2 small shallots
- 1 (2-inch) piece fresh ginger
- 2 large bunches scallions (approximately 16 scallions)
- 1 small head Romaine lettuce
- 1 (5-ounce) container baby spinach
- 1 medium bunch fresh basil
- 1 small bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 1 dry pint cherry or grape tomatoes
- 1 (1-pound) container Campari tomatoes
- 3 large vine-ripened tomatoes
- 1 medium Roma tomato
- 3 medium red onions
- 1 medium yellow onion
Meat, Poultry & Fish
- 1 package center-cut bacon
- 1 small package sliced oven-roasted deli turkey
- 1 rotisserie chicken (buy toward the end of the week)
- 1¼ pounds boneless, skinless chicken breasts (about 3 breasts)
- 1 pound NY strip steak
- 2½ pounds boneless center-cut pork loin roast
- 1 pound swordfish
Condiments & Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil mister
- Kosher salt
- Pepper (freshly ground recommended)
- Hot sauce (optional)
- Vanilla extract
- Mayonnaise (regular or light)
- Red wine vinegar
- Garlic powder
- Cumin
- Chili powder
- Paprika
- Dried oregano
- Hickory liquid smoke
- BBQ sauce
- Dijon mustard
- White wine vinegar
- Red curry paste
- Reduced sodium soy sauce
- Rice wine vinegar
- Honey
- Sesame oil
Dairy & Refrigerated
- 2 dozen large eggs
- 1 (8-ounce) container unsweetened vanilla almond milk or preferred milk
- 1 pint low-fat buttermilk
- Butter (small box)
- Whipped butter tub (or regular butter as substitute)
- Light sour cream (small tub)
- 1 (15-ounce) container part-skim ricotta cheese
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (8-ounce) bag shredded cheddar or pepper jack
- 1 (8-ounce) bag shredded part-skim mozzarella
- Cheese sticks (small package)
- Fresh Parmesan wedge (small)
Grains
- 1 medium bag dry brown rice (or 9 cups pre-cooked)
- Whole wheat hamburger buns
- Package lasagna noodles (do not use no-boil)
- 8-inch low-carb flour tortillas
- Small package taco-size soft flour tortillas
- All-purpose flour (small package)
- Whole wheat flour (small package)
Canned & Jarred
- Small jar peanut butter (or powdered peanut butter)
- Small jar unsweetened applesauce
- 1 (13.5-ounce) can coconut milk
- 1 (15-ounce) can chickpeas
- 1 (29-ounce) can cannellini beans
- Jar marinara sauce or ingredients to make your own
- Small jar capers
- Small jar pitted Manzanilla olives
- 1 (6-ounce) can wild albacore tuna
Frozen
- Small bag shelled edamame
Dry Goods & Baking
- Single-serve unflavored protein powder (optional)
- Unsweetened Dutch-processed cocoa powder
- Baking powder
- Baking soda
- Unsweetened chocolate
- Granulated sugar
- Walnut halves (½ cup if buying from bulk)
- Raw almonds (½ cup if buying from bulk)
Non-Food Items
- Heavy-duty aluminum foil
- Metal or bamboo skewers
You can substitute gluten-free options for grains if desired. The list is organized to streamline shopping and cooking for the week and to make it easier to prepare the recipes and meals outlined above.