A free, flexible 7-day weight-loss meal plan including breakfast, lunch and dinner, plus a complete shopping list. All recipes include nutrition information, macros, and links to the WW recipe builder so you can view your personal points.
7 Day Healthy Meal Plan
Time is flying—three months of the year are already gone! With Easter approaching, now is a great time to plan meals, whether you’re preparing for a holiday brunch, a school event, or simply aiming to eat healthier on a budget. Try festive ideas like Easter Egg Cake Balls for a kids’ party, Yogurt Sheet Pan Pancakes with Mixed Berries for brunch, or a Slow Cooker Spiral Ham with Apricot‑Dijon Glaze for a main course.
With grocery costs rising, meal planning is one of the most effective strategies to save money, reduce waste, and maintain healthy eating habits. This week’s meal plan focuses on budget-friendly recipes and sensible, satisfying meals. If you want more variety, flexibility, or plans for specific dietary needs, you can explore additional 5-day Budget Friendly Meal Plans, meal-prep guides, quick weekday dinners, and hundreds more meal plans available through Relish+ (including a free 14-day trial). These resources let you adjust the plan to fit your schedule and preferences while keeping grocery bills under control.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is now available. This spiral-bound planner covers 52 weeks and includes weekly meal-planning grids (tear-out pages you can post on the fridge), a 12-week meal plan, 30 recipes (15 new), and tear-out grocery lists. It also includes space for gratitude, affirmations and weekly intentions—small habits that make planning and healthy eating feel more intentional and sustainable.
Where to buy the meal planner:
- Amazon
- Barnes & Noble
- IndieBound
A note about WW Personal Points
I no longer publish WW points directly because they vary across Weight Watchers plans, but every recipe includes a link to the WW Personal Points recipe builder. Look for the orange button in the recipe card labeled WW Personal Points; clicking it takes you to the Weight Watchers site (US only) where you can view points and add the recipe to your day if you are logged in. All cookbook recipes in the cookbook index have been updated, too.
About This Meal Plan
These free, 7-day flexible meal plans are designed as a helpful guide with plenty of wiggle room. You can add coffee, beverages, fruits, snacks, dessert, wine, or swap recipes to suit your tastes and goals. Breakfasts and lunches Monday–Friday are sized for one person; dinners and all weekend meals are scaled for a family of four. Some recipes yield leftovers suitable for another night or for lunch the next day. Depending on your personal goals, a minimum of about 1500 calories per day is a common target; these menus leave room for additional snacks and beverages.
The plan includes a precise, organized grocery list to streamline shopping, reduce waste, and help you stay on track. Meal planning saves time and money and makes it easier to cook more at home.
If you’re active in community support, join the Skinnytaste Facebook Community to share photos, tips and ideas, or subscribe to the email list to receive meal plans directly to your inbox.
Meal Plan
Breakfast and lunch Monday–Friday serve 1; dinners and weekend meals serve 4. The grocery list below covers everything needed to prepare all meals on the plan.
MONDAY (4/4)
B: Baked Oatmeal with Blueberries and Bananas
L: Asparagus, Egg and Bacon Salad with Dijon Vinaigrette and 1/4 cup raw almonds
D: Spicy Sriracha Tofu Rice Bowls (double batch)
Total Calories: 1,043*
TUESDAY (4/5)
B: Leftover Baked Oatmeal
L: Chickpea Avocado Salad
D: Honey Teriyaki Drumsticks with 3/4 cup brown rice and Roasted Broccoli with Smashed Garlic
Total Calories: 1,053*
WEDNESDAY (4/6)
B: Leftover Baked Oatmeal
L: Leftover Chickpea Avocado Salad
D: Skinny Tuna Noodle Casserole with a green salad**
Total Calories: 902*
THURSDAY (4/7)
B: 2 scrambled eggs with 1/4 cup fresh salsa and 1 ounce avocado
L: Leftover Tuna Noodle Casserole with 8 carrot sticks
D: Ground Turkey with Potatoes and Peas over 3/4 cup brown rice
Total Calories: 918*
FRIDAY (4/8)
B: 2 scrambled eggs with 1/4 cup salsa and 1 ounce avocado
L: Leftover Tuna Noodle Casserole with 8 carrot sticks
D: Pork Chops with Mushrooms and Shallots with Skinny Garlic Mashed Potatoes and Roasted Asparagus
Total Calories: 914*
SATURDAY (4/9)
B: Healthy Banana Oatmeal Cookies and 3/4 cup nonfat plain Greek yogurt with 1 teaspoon honey
L: Chicken and Lentil Soup
D: Dinner out
Total Calories: 467*
SUNDAY (4/10)
B: Tex Mex Migas
L: Leftover Chicken and Lentil Soup
D: Colombian Carne en Bistec with 3/4 cup brown rice
Total Calories: 941*
*This plan is a guide; many women aim for about 1500 calories per day depending on activity and goals. Use a calorie calculator to estimate your personal needs. The plan intentionally leaves room to add snacks, beverages and treats. **Green salad: 6 cups chopped romaine, 2 scallions, and 1/2 cup each of tomatoes, cucumbers, carrots and chickpeas, dressed with 1/4 cup light vinaigrette.
*Google doc (shopping list and printable plan)
Shopping List
Produce
- 4 medium bananas
- 1 dry pint blueberries (frozen blueberries may be substituted)
- 2 small Hass avocados
- 1 large cucumber
- 1 3/4 pounds asparagus
- 1 1/4 pound baby bella mushrooms (or white mushrooms)
- 1 1/2 pounds broccoli florets
- 3 pounds Yukon Gold potatoes
- 1 small bunch carrots
- 1 small jalapeño
- 2 medium heads garlic
- 1 medium shallot
- 1 (1-inch) piece fresh ginger
- 2 medium bunches scallions
- 1 large bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small plus 1 large head romaine lettuce
- 5 medium vine‑ripened tomatoes
- 1 dry pint cherry or grape tomatoes
- 3 medium yellow onions
Meat, Poultry & Fish
- 2 3/4 pounds (8) chicken drumsticks
- 1 small package center‑cut bacon (or buy a few slices from the butcher)
- 1 1/4 pounds 93% lean ground turkey
- 3/4 pound (3) boneless, skinless chicken thighs (or bone‑in)
- 4 bone‑in pork loin chops
- 1 1/2 pounds sirloin tip steak
Grains
- 1 small package quick or old‑fashioned oats (2 cups if buying bulk)
- 1 large package dry brown rice
- 1 small package no‑yolk egg noodles
- 1 small package unbleached all‑purpose flour (about 1/4 cup from bulk)
- 1 small package seasoned breadcrumbs
- 1 small package corn tortillas (need 6)
Condiments & Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray or oil mister
- Kosher salt
- Fresh pepper or pepper grinder
- Honey
- Cinnamon
- Vanilla extract
- Dijon mustard
- Red wine vinegar
- Unfiltered apple cider vinegar
- Sriracha sauce
- Sesame oil
- Sesame seeds
- Thai sweet chili sauce
- Soy sauce (regular or reduced sodium)
- Rice wine (not rice wine vinegar; dry sherry may substitute)
- Light vinaigrette dressing (or ingredients to make your own)
- Cumin
- Bay leaves
- Garlic powder
- Oregano
- Sazon or paprika
Dairy & Refrigerated
- 18 large eggs
- 1 pint skim milk
- 1 (8‑ounce) container 1% milk
- Butter
- 2 (14‑ounce) packages extra‑firm tofu
- Reduced‑fat sharp cheddar
- Fresh Parmesan wedge
- Light sour cream (or 1/4 cup Greek yogurt for mashed potatoes)
- 1 (32‑ounce) container nonfat plain Greek yogurt
- Queso fresco or 1/4 cup crumbled feta
Canned & Jarred
- 1 (15‑ounce) can chickpeas
- 1 (32‑ounce) carton chicken broth and 1 (14‑ounce) can low‑sodium chicken stock
- Better than Bouillon (chicken flavor) or equivalent
- 2 (5‑ounce) cans tuna in water
- 1 (8‑ounce) can tomato sauce
- Salsa (jarred or fresh refrigerated)
Frozen
- 1 (12‑ounce) package peas
- 1 small bag shelled edamame
Dry Goods & Misc.
- 1 (2.25‑ounce) package chopped walnuts (or 1/2 cup from bulk)
- 1 small package raw almonds (or 1/4 cup from bulk)
- 1 small bottle dry sherry (optional)
- 1 (1‑pound) package dry brown lentils
- Baking powder
*Many items can be purchased gluten‑free if needed.