A free, flexible 7-day weight-loss meal plan that covers breakfast, lunch and dinner, plus a complete shopping list. Recipes include macronutrient information and links to the WW recipe builder so you can view your personal points.
7 Day Healthy Meal Plan
As an Irish blessing says, “May your troubles be less and your blessings be more, and nothing but happiness come through your door.” Happy St. Patrick’s Day! This week’s plan features an Instant Pot recipe, and you can also enjoy Corned Beef and Cabbage with Horseradish Cream or bake a batch of Low-Fat Irish Soda Bread. Celebrate with care and enjoy the meals.
Many people are returning to the office or preparing to do so, and shifting routines can make healthy eating feel more challenging. To help you adapt, we’ve created Meal Prep Meal Plans designed for busy schedules: make-ahead breakfasts and lunches that travel well, and dinners that require most of the prep on the weekend so weeknights are simple. With Relish+ you can customize plans, generate shopping lists, and order ingredients from participating grocery partners.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is now available. This 52-week spiral-bound planner includes weekly tear-out meal planning grids, a 12-week meal plan, 30 recipes (15 new), and grocery list sheets you can remove and use. I added space for gratitude, affirmations and weekly intentions because starting the week with purpose helps me stay on track. I hope you find it useful.
Buy the meal planner here:
- Amazon
- Barnes & Noble
- IndieBound
A note about WW PersonalPoints
Many readers have asked about WW PersonalPoints. I include links to the recipe builder—look for the orange button beside the print recipe option labeled “my personal points.” That link opens the Weight Watchers site where logged-in members (US only) can view the points and add a recipe to their daily tracker. All cookbook recipes in the index have been updated with this feature.
About the Meal Plan
These free, flexible 7-day meal plans are intended as a guide and include room for adjustments. You can add extra food, coffee, beverages, fruit, snacks, dessert or wine, and you can swap in recipes you prefer. Search the recipe index by course to find alternatives. The daily target in this plan is approximately 1500 calories for women, and the totals provided are a guide.
The plan includes a detailed grocery list to simplify shopping, reduce food waste, and save time and money. Having meals and ingredients ready helps you stay consistent with your goals.
If you’re on Facebook, the Skinnytaste community group is a great place to share photos, tips and variations from the plan. You can also subscribe to the email list to receive meal plans directly.
THE DETAILS:
Breakfasts and lunches Monday through Friday are planned for one serving; dinners and all weekend meals serve a family of four. Many recipes yield leftovers that work for a second dinner or a next-day lunch. The grocery list below covers everything needed for the week.
MONDAY (3/14)
B: Savory Cottage Cheese Bowls
L: Classic Egg Salad (½ recipe) on High Protein Bread and a pear
D: Kung Pao Tofu with ¾ cup brown rice
Total Calories: 1,046**
TUESDAY (3/15)
B: Savory Cottage Cheese Bowls
L: Leftover Classic Egg Salad on leftover High Protein Bread and a pear
D: Turkey Taco Skillet
Total Calories: 1,091**
WEDNESDAY (3/16)
B: Leftover High Protein Bread with 2 tablespoons light cream cheese, red onion rings, tomato slices and 2 ounces smoked salmon
L: Chickpea Avocado Salad
D: Instant Pot Chicken Parmesan with 1 cup whole wheat spaghetti and a green salad (# below)
Total Calories: 1,087**
THURSDAY (3/17)
B: Leftover High Protein Bread with light cream cheese, red onion and tomato plus smoked salmon
L: Leftover Chickpea Avocado Salad
D: Instant Pot Corned Beef and Cabbage with Creamy Cauliflower Mash with Kale and Whole Wheat Irish Soda Bread Muffins
Total Calories: 1,176**
FRIDAY (3/18)
B: 2 over-easy eggs with 1 slice toast and a pear
L: Leftover Instant Pot Corned Beef and Cabbage with a Whole Wheat Irish Soda Bread Muffin
D: Healthy Cod Fish Tacos with Skillet Mexican Zucchini
Total Calories: 1,191**
SATURDAY (3/19)
B: Lemon Blueberry Buttermilk Sheet Pan Pancakes with 1 tablespoon maple syrup and ½ cup cottage cheese
L: Buffalo Shrimp Lettuce Wraps
D: Dinner out
Total Calories: 588**
SUNDAY (3/20)
B: Leftover Lemon Blueberry Buttermilk Sheet Pan Pancakes with 1 tablespoon maple syrup and ½ cup cottage cheese
L: Air Fryer Chicken Tenders with 8 baby carrots
D: Enchilada Turkey Meatloaf with Cilantro-Lime Roasted Cauliflower
Total Calories: 1,066**
*You can make the egg salad and bread on Sunday night if that works better for your schedule.
**These calorie totals are estimates. Women should aim for around 1500 calories per day; use a trusted calculator to estimate your individual needs. The plan leaves room for beverages, snacks, fruit, dessert and wine.
# Green salad: 6 cups mixed greens, 2 scallions and ½ cup each of tomatoes, carrots, cucumbers and chickpeas, dressed with ¼ cup light vinaigrette.
*Google doc version of the grocery list.
Shopping List
Produce
- 3 medium pears
- 1 dry pint fresh blueberries
- 6 medium limes
- 2 medium lemons
- 1 small (5-ounce) Hass avocado
- 4 Persian cucumbers (or 1 small regular cucumber plus 1 large English)
- 2 pounds zucchini
- 3 medium red bell peppers
- 2 medium jalapeños
- 2 medium heads garlic
- 1 (2-inch) piece fresh ginger
- 2 large heads cauliflower
- 5 medium carrots
- 1 small bag baby carrots
- 1 small bunch celery
- 2 medium bunches scallions
- 1 small bunch/container fresh chives
- 1 small bunch/container fresh basil (optional garnish for Chicken Parmesan)
- 1 large bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 (5-ounce) bag/clamshell mixed greens
- 1 small head romaine lettuce
- 1 medium head kale
- 1 large head yellow cabbage
- ½ small head red cabbage
- 1 (1-pound) container grape or cherry tomatoes
- 1 small plus 2 large tomatoes
- 1 medium red onion
- 1 medium yellow onion
Meat, Poultry and Fish
- 2 ½ pounds 93% lean ground turkey
- ¾ pound thin boneless, skinless chicken breast cutlets
- 1 ¼ pounds boneless, skinless chicken breast tenders
- 1 pound skinless firm white fish fillets (cod, snapper or mahi mahi)
- 1 pound peeled and deveined large shrimp
- 1 (4-ounce) package lox (smoked salmon)
- 2 pounds lean corned beef brisket
Grains*
- 1 medium bag tortilla chips
- 1 small package corn tortillas (about 8)
- 1 package whole wheat spaghetti
- 1 package seasoned breadcrumbs
- 1 package panko breadcrumbs
- 1 small package quick oats
- 1 small package oat flour (or make your own by grinding oats)
- 1 small package unbleached all-purpose flour
- 1 small package white whole wheat flour
- 1 small package dry brown rice (or 3 cups pre-cooked)
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or an oil mister)
- Kosher salt
- Black pepper (grinder)
- Regular or light mayonnaise
- Paprika and smoked paprika
- Everything Bagel seasoning or sesame seeds (optional)
- Reduced sodium soy sauce
- Unseasoned rice vinegar
- Sambal Oelek or other chili paste
- Toasted sesame oil
- Chili powder, cumin and cayenne
- Bay leaves and crushed red pepper flakes
- Unfiltered apple cider vinegar
- Chili lime seasoning (such as Tajin)
- Light vinaigrette dressing (or ingredients to make your own)
- Vanilla extract, pure maple syrup and honey
- Frank’s RedHot sauce
- Onion powder and garlic powder
- White wine vinegar
Dairy & Refrigerated
- 1 dozen large eggs
- 2 (32-ounce) containers low-fat cottage cheese
- 1 (14-ounce) package extra-firm tofu
- 1 (8-ounce) package reduced-fat Mexican cheese blend
- 4 ounces whole milk mozzarella cheese
- 1 small package queso blanco, queso fresco or cotija
- 1 small package blue cheese
- 1 small wedge fresh Parmesan cheese
- 1 small box unsalted butter
- 1 small tub light cream cheese
- 1 (17.5-ounce) container nonfat Greek yogurt
- 1 quart 1% buttermilk
- 1 (8-ounce) container skim milk
Canned and Jarred
- 1 (15-ounce) can reduced sodium black beans
- 1 (15-ounce) can pinto beans
- 1 (15-ounce) can chickpeas
- 1 small can or jar mild enchilada sauce (or ingredients to make your own)
- 1 (4-ounce) can chopped mild green chilies
- 1 small jar marinara sauce (or ingredients to make your own)
- 1 small jar pickled jalapeños
- 1 (12-ounce) jar salsa
Frozen
- 1 medium package corn kernels
- 1 small package pearl onions
Misc. Dry Goods
- Baking powder and baking soda
- Cornstarch
- 1 small package brown sugar
- 1 small package granulated sugar
- 1 small package roasted shelled pistachios (or 2 tablespoons from bulk)
- 1 small package lightly salted peanuts (or 2 tablespoons from bulk)
- 1 small bottle dry sherry
- 1 small package raisins (about 2/3 cup)
*You may substitute gluten-free options if needed.