A free, flexible 7-day weight-loss meal plan featuring breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include macros and Weight Watchers points to help you stay on track.
Free 7-Day Healthy Meal Plan (July 6–12)
Summer heat is here—stay hydrated. Our bodies lose water quickly through sweat, so sip water throughout the day rather than waiting until you feel thirsty. Keep a refillable bottle within reach, add fresh citrus or berries for flavor, and include water-rich foods like watermelon, cucumbers, and strawberries to help maintain hydration.
On very hot days, avoid turning on the oven when you can. Cold, no-cook or low-heat recipes such as Tuna and White Bean Salad or Italian Sub Salad are high in protein, full of flavor, and ideal for lunch, light dinners, or meal-prep without heating your kitchen.
If this is your first time trying one of these meal plans, I publish free, flexible 7-day healthy meal plans that are intended as guides with plenty of wiggle room. You can swap recipes, add coffee or beverages, snacks, desserts or wine, and adjust portion sizes to meet your needs. Aim for at least 1,500 calories per day depending on your goals, age, and activity level; this plan offers a starting point but you should personalize it.
To make weekday cooking easier, this plan includes a precise, organized grocery list so you save time, reduce food waste, and have ingredients on hand for each day’s meals. Meal planning helps you eat healthier and stay on budget.
Join the community for extra support: many people share photos, tips, and variations of the recipes. If you want email updates, subscribe to get future meal plans delivered to your inbox.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a spiral-bound weekly planner with tear-out meal grids, a 12-week plan, 30 recipes (15 new), and grocery lists you can use repeatedly. It also includes sections for weekly intention setting, gratitude, and meal prep notes—helpful tools for staying organized and consistent.
Where to buy the Skinnytaste meal planner
- Amazon
- Barnes & Noble
- IndieBound
Rising grocery costs are prompting many to get creative in the kitchen. Meal planning is one of the best ways to save money while keeping meals healthy. Additional budget-friendly 5-day meal plans are available for those looking to stretch their food budget further.
Meal Plan
This plan is designed with breakfasts and lunches for Monday through Friday portioned for one person; dinners and weekend meals are sized for a family of four. Many recipes yield leftovers suitable for a second dinner or next-day lunch. The shopping list below is comprehensive and intended to cover every meal on the plan.
MONDAY (7/6)
B: Tres Leches Overnight Oats
L: Grilled Chicken Salad with Cilantro Lime Dressing
D: Black Bean Burgers with Chipotle Mayo and Warm Mexican Corn Salad
Total Calories: 1,179*
TUESDAY (7/7)
B: Tres Leches Overnight Oats
L: Grilled Chicken Salad with Cilantro Lime Dressing
D: Carne Asada Steak Salad (double recipe)
Total Calories: 1,053*
WEDNESDAY (7/8)
B: High-Protein Scrambled Eggs with Cottage Cheese (half recipe), one slice whole-grain toast, 1 cup strawberries
L: Grilled Chicken Salad with Cilantro Lime Dressing
D: Chicken Meatballs with Pesto White Bean Purée and Orzo with Zucchini and Tomato
Total Calories: 1,186*
THURSDAY (7/9)
B: Tropical Chia Pudding Breakfast Bowl
L: Grilled Chicken Salad with Cilantro Lime Dressing
D: Orecchiette with Sausage and Broccoli Rabe with a side salad: 2 cups chopped romaine, 1 tbsp shredded Parmesan, 2 tbsp Greek Yogurt Caesar Dressing
Total Calories: 1,035*
FRIDAY (7/10)
B: Tropical Chia Pudding Breakfast Bowl
L: Leftover Orecchiette with Sausage and Broccoli Rabe with romaine and Parmesan
D: Grilled Shrimp Tacos with Peach Salsa and Skillet Mexican Zucchini
Total Calories: 1,108*
SATURDAY (7/11)
B: Lemon Blueberry Buttermilk Sheet Pan Pancakes with 2 tsp maple syrup and ½ cup blueberries
L: Turkey Club (make four sandwiches) with 8 baby carrots
D: Dinner out
Total Calories: 670*
SUNDAY (7/12)
B: Leftover Lemon Blueberry Sheet Pan Pancakes with 2 tsp maple syrup and ½ sliced banana
L: Tuna Sub-in-Tub (double recipe)
D: Grilled Boneless Chicken Thighs with Charred Scallion Sauce, Instant Pot Jasmine Rice, and Grilled Asparagus
Total Calories: 1,051*
*These calorie totals are a guide. Many women aim for around 1,500 calories per day, but individual needs vary—use a calorie calculator or a registered dietitian to personalize your intake. This plan leaves room to add beverages, snacks, fruit, desserts, or wine as desired.
Shopping list for the week
Produce
- 1 (12-ounce) container strawberries
- 2 dry pints blueberries
- 1 medium kiwi
- 3 small mangoes
- 1 large peach
- 2 large bananas
- 4 medium lemons
- 9 medium limes
- 2 small avocados
- 1 small container pre-made guacamole or ingredients to make your own
- 1 head garlic
- 1 (1-inch) piece fresh ginger or ginger paste
- 1 medium jalapeño
- 1 medium bell pepper
- 3 mini (Persian) cucumbers
- 1½ lb zucchini
- 1 small bunch celery
- 1 small head broccoli florets
- 1 large bunch broccoli rabe
- 1 lb asparagus
- 1 small bag baby carrots
- 4 ears of corn
- 5 bunches scallions
- 1 small head iceberg lettuce
- 2 medium plus 1 large heads romaine lettuce
- 1 (5-ounce) clamshell mixed greens
- 1 bunch fresh cilantro
- 1 small bunch fresh basil
- 1 dry pint cherry or grape tomatoes
- 4 medium plus 1 large vine-ripe tomatoes
- 1 small plum or Campari tomato
- 1 container fresh pico de gallo or ingredients to make your own
- 1 small plus 1 medium red onion
Meat, Poultry & Fish
- 1 lb boneless, skinless chicken breasts
- 1½ lb (4) boneless, skinless chicken thighs
- 1 lb 93% lean ground chicken
- 1 lb Italian chicken sausage
- 1 package center-cut bacon
- ¾ lb sliced deli turkey breast
- 1½ lb (2) boneless strip steaks
- 1½ lb jumbo shelled and deveined shrimp
Condiments & Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray or oil mister
- Kosher salt
- Pepper (freshly ground)
- Vanilla extract
- Ground cinnamon
- Pure maple syrup
- Mayonnaise (regular or light)
- Red wine vinegar
- Dried oregano
- Cumin
- Hot sauce
- Chili powder
- Onion powder
- Crushed red pepper flakes (optional)
- Dijon mustard
- Tajín
- Cayenne pepper
- Toasted sesame oil
- Rice vinegar
- Reduced-sodium soy sauce
- Toasted sesame seeds
- Balsamic vinegar
Dairy & Refrigerated
- ½ dozen large eggs
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (5.3-ounce) container whole-milk plain Greek yogurt
- 1 (5.3-ounce) container low-fat cottage cheese
- 1 small vanilla protein shake (optional)
- 1 (8-ounce) container unsweetened vanilla almond milk
- 1 pint low-fat buttermilk
- 1 small canister light whipped topping
- 1 small box unsalted butter
- 1 package cotija cheese
- 1 (8-ounce) bag shredded Monterey Jack cheese
- 1 large wedge fresh Parmesan
Grains*
- 1 small package corn tortillas
- 1 loaf sliced whole-grain bread
- 1 small package quick oats
- 1 small package unbleached all-purpose flour
- 1 small package white whole-wheat flour
- 1 package whole-wheat 100-calorie hamburger buns
- 1 package dry orzo pasta
- 1 package orecchiette pasta
- 1 small bag dry jasmine rice
Canned & Jarred
- 1 small can sweetened condensed milk
- 1 small can evaporated reduced-fat milk
- 2 (5-ounce) cans light tuna in water
- 1 small can or jar anchovy fillets
- 1 small jar pickled jalapeños
- 1 small jar dill pickles
- 1 small jar or can chipotle peppers in adobo
- 1 small jar banana peppers or pepperoncini
- 2 (16-ounce) cans black beans
- 1 (15-ounce) can low-sodium cannellini beans
- 1 (14-ounce) can low-sodium chicken broth
Misc. Dry Goods
- 1 small package chia seeds
- 1 small package unsweetened shredded coconut
- 1 small package granulated sugar
- Baking powder
- Baking soda
- Monk fruit sweetener (optional)
*Choose gluten-free grains if necessary for dietary needs.