A free, flexible 7-day weight-loss meal plan with breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include macros and Weight Watchers points where applicable.
Free 7-Day Healthy Meal Plan (August 5–11)
Whether you’re preparing for back-to-school or simply need quick, kid-friendly dinners, this plan is designed to make the week easier. Family favorites like baked chicken nuggets and air-fryer French fries are included, along with simple crowd-pleasers such as pepperoni pizza bites. The meals are approachable, mostly quick to prepare, and adaptable to fit your tastes or dietary preferences.
If you’re new to these meal plans, I publish a weekly, flexible 7-day healthy plan intended as a helpful guide. There’s plenty of room to add snacks, fruit, coffee, beverages, dessert or wine, and you can swap any recipe for another you prefer. Aim for roughly 1,500 calories per day as a general target, but adjust based on your individual needs, goals, age and activity level.
This plan also includes a detailed, organized grocery list to simplify shopping, save money and reduce waste. With a complete list on hand you’ll spend less time wondering what to cook, dine out less and have what you need to stay on track.
Ultimate Meal Planner
Consider adding a weekly meal planner to your routine. A physical planner helps you map out menus, track grocery needs, and set intentions for the week. It can include tear-out grocery lists and weekly grids for easy display on the fridge.
Where to buy the meal planner
- Amazon
- Barnes & Noble
- Indie Bound
Note about WW Points
Recipes in this plan include updated Weight Watchers (WW) points where applicable. Use your WW account and recipe builder tools to verify points for your personal plan and to add meals to your day if you follow the program.
With grocery prices rising, meal planning is one of the best strategies to stay on budget while eating well. Planning ahead reduces impulse purchases, minimizes food waste and makes it easier to eat healthy through the week.
Current favorite deals
Seasonal sales and product deals can help you stock up on pantry staples and tools that make meal prep easier. Look for discounts on kitchen gadgets, cookware and pantry essentials when planning a shopping trip.
Meal Plan
Breakfast and lunch Monday–Friday are sized for one person; dinners and all weekend meals are sized for a family of four. Some dinners yield leftovers for another night or for lunch the next day. The shopping list below includes everything needed to prepare these meals.
MONDAY (8/5)
B: Goat Cheese Herb Omelet with Lox
L: ¾ cup Classic Chicken Salad on an Easy Bagel* with 1 cup cherries
D: Bruschetta Pasta Salad with Arugula Salad
Total Calories: 1,135 (approx.)
TUESDAY (8/6)
B: Greek Cottage Cheese Bowl
L: ¾ cup Classic Chicken Salad on an Easy Bagel with 1 cup cherries
D: Slow Cooker Pulled Pork tacos (2 corn tortillas) with Quick Cabbage Slaw (double recipe) and Corn–Tomato–Avocado Salad
Total Calories: 1,156 (approx.)
WEDNESDAY (8/7)
B: Goat Cheese Herb Omelet with Lox
L: ¾ cup Classic Chicken Salad on an Easy Bagel with 1 cup cherries
D: Leftover Slow Cooker Pulled Pork on a whole-wheat bun with Quick Cabbage Slaw and Broccoli Salad (½ recipe)
Total Calories: 1,267 (approx.)
THURSDAY (8/8)
B: Greek Cottage Cheese Bowl
L: ¾ cup Classic Chicken Salad on an Easy Bagel with 1 cup cherries
D: Beef, Tomato and Acini de Pepe Soup with one whole-grain roll and Lemony Hearts of Palm Salad with Avocado
Total Calories: 1,106 (approx.)
FRIDAY (8/9)
B: Goat Cheese Herb Omelet with Lox and 1 cup strawberries
L: Leftover Beef, Tomato and Acini de Pepe Soup with one whole-grain roll
D: Sheet Pan Shrimp with Corn and Tomatoes and Lemon–Parsley Foil Packet Potatoes
Total Calories: 1,032 (approx.)
SATURDAY (8/10)
B: Zucchini Bread with ½ tablespoon butter and 1 cup mixed berries
L: Sesame-Crusted Tuna Steak over arugula
D: Dinner out
Total Calories: 542 (approx.)
SUNDAY (8/11)
B: Leftover Zucchini Bread with ½ tablespoon butter and a peach
L: Chicken Nuggets with Air-Fryer French Fries (recipe x 4)
D: Skinny Sloppy Joes on a whole-wheat bun with Chopped Wedge Salad and ½ ear of corn
Total Calories: 1,151 (approx.)
*Tip: Prep bagels and salads Sunday night if you want an easier start to the week. These calorie totals are guidelines; women are often advised to aim for around 1,500 calories per day depending on personal needs. Adjust portions and add snacks or beverages as needed.
Shopping List
Produce
- 1¼ lb cherries
- 1 (12-oz) container strawberries
- 3 (6-oz) containers mixed berries
- 4 medium peaches
- 5 medium plus 1 large lemon
- 2 medium Hass avocados
- 4 mini Persian cucumbers (or 1 large English cucumber)
- 2 medium zucchini
- 1 small head garlic
- 1 medium shallot
- 1 (2-inch) piece fresh ginger
- 1 small yellow or orange bell pepper
- 1 small and 1 medium red bell pepper
- 1 small bunch celery
- 2 medium carrots
- 7 ears corn (total: 4 medium + 3 large)
- 4 oz white mushrooms
- 1 lb baby Yukon Gold or red potatoes
- 1¼ lb Russet or Yukon Gold potatoes
- 1 medium head broccoli
- 1 small bunch scallions
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh basil
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh chives
- 1 (1-lb) clamshell baby arugula
- 1 medium head Romaine, Butter or Iceberg lettuce
- 1 small head white cabbage
- 2 dry pints cherry or grape tomatoes
- 2 medium heirloom tomatoes
- 4 medium plum tomatoes
- 2 small vine-ripened tomatoes
- 1 small and 1 medium red onion
- 2 medium yellow onions
Meat, Poultry & Fish
- 1 (3-oz) package sliced Nova lox (smoked salmon)
- 1¼ lb sushi-grade tuna steaks
- 1½ lb peeled, deveined jumbo shrimp
- 1 rotisserie chicken
- 1½ lb 93% lean ground chicken
- 2½ lb boneless center-cut pork loin roast
- 1¼ lb 93% lean ground beef sirloin
- 1 lb 90% lean ground beef
- 1 package center-cut bacon
Condiments & Spices
- Extra virgin olive oil, canola oil
- Cooking spray or oil mister
- Kosher salt and ground pepper
- Mayonnaise, Dijon mustard
- Seasoned salt (e.g., Lawry’s)
- Everything bagel seasoning (optional)
- Red wine vinegar, balsamic and white wine vinegar
- Liquid hickory smoke, garlic powder, onion powder
- BBQ sauce or ingredients to make your own
- Apple cider vinegar, Old Bay seasoning, cinnamon, vanilla
- Soy sauce, honey, toasted sesame oil, sesame seeds
- Ketchup, honey mustard, Worcestershire sauce, bay leaves
Dairy & Refrigerated
- 1 dozen large eggs
- Blue cheese
- 4-oz log goat cheese
- Feta cheese
- 4-oz fresh mozzarella or mozzarella pearls
- 16-oz low-fat cottage cheese
- 32-oz nonfat plain Greek yogurt
- Parmesan wedge, butter
Grains
- All-purpose unbleached flour
- White whole wheat flour
- Rigatoni or bowtie pasta
- Acini di pepe pasta
- Whole grain rolls
- Whole wheat hamburger buns (8 total)
- Corn tortillas (8 total)
- Seasoned breadcrumbs
Canned & Jarred
- Capers, pitted Kalamata olives
- 14-oz can hearts of palm
- Tomato paste (4–4.5 oz)
- 28-oz can tomato sauce and 28-oz can crushed/diced tomatoes
- 14-oz can chicken broth (optional)
- 32-oz carton beef stock
- Unsweetened applesauce
Frozen
- Cauliflower rice
Dry Goods & Baking
- Brown sugar, baking soda, baking powder
- Walnut halves (about 1 cup)
- Dried unsweetened cranberries (¼ cup)
- Shelled raw sunflower seeds (¼ cup)
Non-Food
- Heavy-duty aluminum foil
You can choose gluten-free substitutes where indicated. The shopping list is comprehensive to cover all recipes in this plan; feel free to adjust quantities to match the number of people you’re feeding.