A free, flexible 7-day weight-loss meal plan including breakfast, lunch and dinner, plus a complete shopping list. Recipes include macronutrient information and links to a recipe builder so you can see your personal WW points.
7 Day Healthy Meal Plan
As the season shifts, I’m sharing some favorite Lenten-friendly recipes—Spaghetti Squash Crust Pizza, Fish Florentine, and Spicy Black Bean Burgers with Chipotle Mayonnaise. High-protein meal plans have been very popular and make it easier to reach your goals while staying strong and healthy.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is also available: a 52-week spiral-bound planner with weekly meal planning grids (tear-out sheets you can place on the fridge), a 12-week meal plan, 30 recipes (15 new), and tear-out grocery lists. I included space for gratitude, affirmations and weekly intentions—useful if you like starting the week with purpose.
Where to buy the meal planner:
- Amazon
- Barnes & Noble
- IndieBound
A note about WW PersonalPoints
Many readers ask about the new WW PersonalPoints. I include links to my recipe builder so you can view PersonalPoints. Click the button labeled “My PersonalPoints” on the recipe page to see the WW points and add the recipe to your day (U.S. only; you must be logged into your WW account). All cookbook recipes in the index have been updated.
About the Meal Plan
These free, 7-day flexible meal plans are intended as a guide with plenty of room to adjust. You can add extra servings, coffee, beverages, fruit, snacks, dessert, wine, or swap recipes for meals you prefer. Aim for roughly 1,500 calories per day as a baseline for women, but adjust according to your needs.
The plan includes an organized, precise grocery list to simplify shopping, save time and money, reduce waste, and keep you stocked with ingredients so it’s easier to stay on track.
If you’re on Facebook, join the Skinnytaste Facebook Community to see photos and ideas from others. You can also subscribe to the email list to receive future meal plans directly.
The Details
Breakfast and lunch Monday through Friday are designed to serve one person; most dinners and weekend meals are scaled for a family of four. Some recipes yield leftovers suitable for another night or for lunch the next day. The grocery list covers everything needed to prepare the meals on this plan.
Weekly Menu
MONDAY (3/7)
B: Mushroom-Spinach Scrambled Eggs
L: Roast Beef, Arugula and Shaved Parmesan on a Baguette with an apple
D: Potato Leek Soup with Air-Fryer Burst Tomato & Burrata Caprese Salad (double batch)
Total Calories: 1,089*
TUESDAY (3/8)
B: Protein PB & J Smoothie Bowl with 1/4 cup sliced almonds
L: Roast Beef, Arugula and Shaved Parmesan on a Baguette with an apple
D: Chicken Taco Poblano Rice Bowls
Total Calories: 1,254*
WEDNESDAY (3/9)
B: Mushroom-Spinach Scrambled Eggs
L: Spiralized Greek Cucumber Salad with Lemon and Feta and 2 ounces whole-grain baguette
D: Instant Pot Spaghetti and Turkey Meatballs with a green salad**
Total Calories: 1,214*
THURSDAY (3/10)
B: Protein PB & J Smoothie Bowl with 1/4 cup sliced almonds
L: Leftover Instant Pot Spaghetti and Turkey Meatballs
D: Beef Negimaki Stir-Fry with 3/4 cup brown rice
Total Calories: 1,296*
FRIDAY (3/11)
B: Greek Yogurt with Berries, Nuts and Honey
L: Tuna Egg Salad on 1 slice whole-grain bread
D: Easy Roasted Lemon-Garlic Shrimp with Chopped Feta Salad
Total Calories: 1,085*
SATURDAY (3/12)
B: Spinach Ricotta Quiche with 1 1/2 cups mixed greens and 1 teaspoon light vinaigrette
L: Asian Chicken Lettuce Wrap Chopped Salad
D: Dinner out
Total Calories: 580*
SUNDAY (3/13)
B: Leftover Spinach Ricotta Quiche with an orange
L: Escarole and Chickpea Soup with Garlic Toast
D: Instant Pot Chicken Tikka Masala with Cauliflower and Peas and 3/4 cup brown rice
Total Calories: 900*
*This plan is a guide; women should aim for around 1,500 calories per day. Use a calorie calculator to estimate your personal needs. The plan leaves room to add beverages, fruit, snacks, dessert or wine.
**Green salad: 6 cups mixed greens, 2 scallions, and 1/2 cup each of tomatoes, carrots, cucumbers and chickpeas, finished with 1/4 cup light vinaigrette.
Printable shopping list is provided below for convenience.
Shopping List
Produce
- 2 medium apples
- 4 medium oranges
- 2 medium lemons
- 1 medium lime
- 1 (6-ounce) container fresh berries
- 1 medium English cucumber
- 1 small cucumber
- 2 medium heads garlic
- 1 (3-inch) piece fresh ginger
- 3 medium carrots
- 2 medium Russet potatoes
- 1/2 pound French green beans
- 1 small green bell pepper
- 1 poblano pepper
- 1 small head cauliflower
- 2 medium bunches scallions
- 4 medium leeks
- 8 ounces sliced mushrooms
- 1 (5-ounce) container fresh baby spinach
- 1 (10-ounce) container fresh baby arugula
- 1 (1-pound) bag mixed baby greens
- 2 large heads Romaine lettuce
- 1 head Bibb lettuce
- 5 ounces watercress
- 1 medium head escarole or other dark leafy green
- 1 large bunch fresh basil
- 1 small bunch fresh dill
- 1 small bunch fresh oregano (or substitute dill as noted)
- 1 medium bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 2 dry pints heirloom cherry tomatoes
- 1 pound cherry or grape tomatoes
- 1 medium Roma tomato
- 1 small and 1 medium red onion
- 1 medium yellow onion
- 1 large white onion
Meat, Poultry & Fish
- 4 ounces sliced lean deli roast beef
- 1 pound flank steak
- 1 1/2 pounds 93% lean ground turkey
- 1 pound ground chicken
- 1 1/4 pounds boneless, skinless chicken breasts
- 1/2 pound boneless, skinless chicken thighs
- 1 1/2 pounds peeled and deveined jumbo shrimp
Grains
- Dry brown rice (or 9 cups pre-cooked)
- 1 (12-ounce) multigrain baguette or French bread
- Small sourdough loaf
- Small loaf sliced whole-grain bread
- Unbleached all-purpose flour
- Seasoned breadcrumbs
- Whole wheat spaghetti
Condiments & Spices
- Extra virgin olive oil
- Canola oil
- Coconut or avocado oil
- Cooking spray
- Kosher salt
- Freshly ground black pepper
- Balsamic glaze
- Garlic powder
- Cumin, chili powder, paprika, oregano
- Light vinaigrette (or ingredients to make your own)
- Reduced-sodium soy sauce
- Rice vinegar, honey, mayonnaise
- Crushed red pepper flakes, red wine vinegar
- Sesame oil, hoisin sauce, Sriracha
- Coriander, turmeric, garam masala, cayenne, cardamom
Dairy & Refrigerated
- 1 18-pack large eggs
- Butter
- Fresh Parmesan cheese
- Pecorino Romano (or extra Parmesan as substitute)
- 8-ounce package shredded cheddar-jack cheese
- 8-ounce package shredded part-skim mozzarella
- Small block fresh feta
- 8 ounces Burrata cheese
- 8-ounce container skim milk
- 8-ounce container 2% milk
- Milk alternative (almond, oat, etc.) if preferred
- Light sour cream (optional)
- Part-skim ricotta cheese
- 6-ounce container nonfat plain Greek yogurt
- 9-inch deep-dish pie crust
Canned & Jarred
- 32-ounce carton chicken stock
- 32-ounce carton vegetable broth
- 32-ounce carton low-sodium chicken broth
- Two 15-ounce cans chickpeas
- 14-ounce can coconut milk
- 14-ounce can diced tomatoes
- 28-ounce can crushed tomatoes
- 4-ounce can or tube tomato paste
- 8-ounce can water chestnuts
- 2.6-ounce pouch light tuna in water
- Small jar peanut butter
- Small jar kalamata olives
Frozen
- Small package peas
- Small package corn kernels
- Small package blueberries
- Small package sliced strawberries
Dry Goods & Misc.
- Vanilla protein powder
- Sliced almonds (or purchase from bulk bin; need 1/2 cup)
- Chopped walnuts (or bulk; need 1 tablespoon)
- Unsalted cashews (or bulk; need 2 tablespoons)
- Optional: a small bottle sake or dry white wine for Beef Negimaki
You can substitute gluten-free items where indicated. The shopping list contains everything needed to prepare the recipes on this 7-day plan.