Enjoy a free, flexible 7-day weight-loss meal plan that includes breakfast, lunch and dinner ideas plus a complete shopping list. All recipes on the plan include macros and updated Weight Watchers points to help you track progress more easily.
Free 7-Day Healthy Meal Plan (Jan 15–21)
When the weather turns cold, warm, comforting meals hit the spot. This week’s plan features heartwarming favorites like lasagna soup, a lighter baked macaroni and cheese, and a classic pollo guisado. For something sweet, try a skinny apple cobbler or a mixed berry pie — both satisfy a dessert craving without derailing your meal plan.
I’ll also be doing a mini book tour in early February with stops planned in Atlanta, Dallas, Houston, DC and Philadelphia — more details to come.
With grocery prices rising, meal planning is one of the best strategies for saving money while eating healthier. If you want additional budget-friendly plans, you can sign up for Relish+ to access more 5-day menus and resources.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a spiral-bound, 52-week planner that includes weekly tear-out planning grids, a 12-week sample plan, 30 recipes (15 new), and tear-out grocery lists. It also includes space for weekly gratitude, affirmations and intentions to help you start the week with purpose.
Where to buy the Skinnytaste meal planner
- Amazon
- Barnes & Noble
- Indie Bound
A note about WW Points
All recipes in this plan have been updated to reflect the current Weight Watchers program, and points are displayed with each recipe. If you use the WW recipe builder, you can view how the points were calculated and add recipes to your daily plan (US accounts only).
About the meal plan
These free 7-day flexible healthy meal plans are meant to serve as a guide with plenty of wiggle room. You can add extra food, coffee, snacks, fruit, dessert or wine as needed, or swap in recipes you prefer. Recipes are searchable by course in the recipe index. As a general target, many people should aim for at least 1,500 calories per day depending on goals, age and activity level — this plan leaves room to adjust portions and add snacks if desired.
The plan includes a detailed grocery list to simplify shopping, reduce waste, save money and help you stay on track during the week. Planning meals in advance means fewer last-minute takeout decisions and less food left unused in the fridge.
If you use Facebook, consider joining the Skinnytaste Facebook Community where members share photos, tips and variations of the recipes. You can also subscribe by email to receive future meal plans directly in your inbox.
Meal Plan
Breakfast and lunch Monday–Friday are planned as single servings; dinners and all meals for Saturday and Sunday are sized to serve a family of four. Some dinners yield leftovers that work perfectly for lunch the next day. The shopping list below covers everything needed for the full week.
MONDAY (1/15)
B: Smoked Turkey Sausage Breakfast Skillet and an orange
L: Chickpea Tuna Salad over 2 cups baby arugula with ¼ cup raw almonds
D: Potato Leek Soup and half a grilled cheese sandwich*
Total calories (approx.): 1,150
TUESDAY (1/16)
B: Smoked Turkey Sausage Breakfast Skillet and an orange
L: Chickpea Tuna Salad over 2 cups baby arugula with ¼ cup raw almonds
D: Slow Cooker Chicken Enchiladas with cilantro-lime rice and 1 ounce avocado
Total calories (approx.): 1,343
WEDNESDAY (1/17)
B: Smoked Turkey Sausage Breakfast Skillet and an orange
L: Leftover Slow Cooker Chicken Enchiladas with 1 ounce avocado
D: The Best Lasagna with a green salad
Total calories (approx.): 1,208
THURSDAY (1/18)
B: Smoked Turkey Sausage Breakfast Skillet and an orange
L: Leftover Slow Cooker Chicken Enchiladas with 1 ounce avocado
D: Leftover The Best Lasagna with a green salad
Total calories (approx.): 1,208
FRIDAY (1/19)
B: Peanut Butter & Jelly Smoothie with one scoop unflavored protein powder
L: Chicken Club Lettuce Wrap Sandwich and an apple
D: Honey Sriracha Roasted Salmon Rice Bowls
Total calories (approx.): 1,200
SATURDAY (1/20)
B: Instant Pot Steel Cut Oats
L: Kenyan Braised Collard Greens with ground beef
D: Dinner out
Total calories (approx.): 498
SUNDAY (1/21)
B: Leftover Instant Pot Steel Cut Oats
L: Wild Mushroom and Farro Soup
D: Ropa Vieja with ¾ cup white rice and quick cabbage slaw
Total calories (approx.): 1,158
*Grilled cheese is calculated with one 1.5-ounce slice of sourdough bread and one 1-ounce slice of cheddar cheese. These totals are a guide; many women aim for around 1,500 calories per day and should adjust portions based on individual needs. I’ve left room to add coffee, beverages, fruit, snacks or dessert as desired.
#Green salad: 12 cups mixed greens, 4 scallions, 1 cup each tomatoes, carrots, cucumbers and chickpeas, plus ½ cup light vinaigrette. Reserve half (with dressing on the side) for Thursday’s dinner.
A downloadable Google Doc version of the shopping list is available for easy editing and printing.
Shopping list
Produce
- 4 medium oranges
- 4 medium bananas
- 1 medium apple
- 1 (12-ounce) container strawberries
- 1 medium lime
- 1 small lemon
- 1 small (5-ounce) plus 1 large (7-ounce) Hass avocado
- 2 medium heads garlic
- 1 (2-inch) piece fresh ginger
- 2 medium jalapeño peppers
- 1 (4-ounce) package white mushrooms
- 1 (1-pound) package sliced cremini mushrooms
- 1 medium red bell pepper
- 1 medium green bell pepper
- 2 medium Russet potatoes
- 5 Persian cucumbers (or 1 large English cucumber)
- 1 medium bunch carrots
- 1 small bunch celery
- 4 medium leeks
- 1 medium bunch scallions
- 1 (5-ounce) container baby arugula
- 1 (5-ounce) container baby spinach
- 1 (1-pound) container mixed greens
- 1 medium bunch collard greens
- 1 small head iceberg lettuce
- 1 small head cabbage (or 1 bag pre-shredded; you need about 5 cups)
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 dry pint grape or cherry tomatoes
- 1 medium vine-ripened tomato
- 1 small red onion
- 3 medium yellow onions
- 1 medium plus 2 large white onions
Meat, Poultry and Fish
- 10 ounces smoked turkey sausage (such as kielbasa)
- 1 (4-ounce) package Canadian bacon or pancetta
- 1 small package center-cut bacon
- 3 ounces sliced deli chicken or turkey breast
- 1 pound boneless, skinless chicken thighs or breasts
- 1 pound 93% lean ground beef
- 1 pound 90% lean ground beef
- 2 pounds flank steak
- 1½ pounds skinless salmon fillets
Grains
- 1 small loaf sourdough bread
- 1 small package corn tortillas (about 4)
- 1 small package steel-cut oats
- 1 package no-boil lasagna noodles
- 1 small package long-grain white or basmati rice
- 1 small package unbleached all-purpose flour
- 1 small package pearled farro
- 1 small package dry brown rice (or 3 cups pre-cooked)
Condiments and Spices
- Extra virgin olive oil
- Vegetable oil
- Olive oil spray or mister
- Kosher salt
- Black pepper
- Red wine vinegar
- Cumin
- Light vinaigrette (or ingredients to make your own)
- Mayonnaise
- Honey
- Sriracha sauce
- Soy sauce
- Rice vinegar
- Toasted sesame oil
- Furikake or sesame seeds
- Cinnamon sticks and ground cinnamon
- Ground ginger
- Turmeric, coriander, thyme, sazon, oregano, garlic powder, bay leaves, apple cider vinegar
Dairy & Refrigerated
- 1 dozen large eggs
- Butter
- 1 (32-ounce) carton 2% cottage cheese
- 8 ounces shredded part-skim mozzarella
- 8 ounces shredded cheddar cheese
- 8 ounces shredded Mexican blend or Monterey Jack
- 8-ounce package sliced cheddar cheese (or 1 cup shredded)
- Small wedge Pecorino Romano
- 1 (8-ounce) container 2% milk
- 1 pint unsweetened vanilla almond milk
- 1 (8-ounce) container sour cream
Canned & Jarred
- 1 (32-ounce) carton beef broth
- 2 (32-ounce) cartons chicken broth
- 1 (16-ounce) jar enchilada sauce or ingredients to make your own
- 1 (15-ounce) can low-sodium black beans
- 2 (15-ounce) cans chickpeas
- 1 (4-ounce) can tomato paste
- 1 (28-ounce) can crushed tomatoes
- Small jar pitted green olives
- Small jar capers
- 1 (6-ounce) can wild albacore tuna
- Small jar peanut butter
Frozen
- 1 medium package frozen blueberries (about 2 ¾ cups)
Dry Goods & Misc.
- 1 (1-ounce) package dried porcini mushrooms
- Small bottle marsala wine
- Small bottle dry white wine
- Small package raw almonds (½ cup if from bulk)
- Liquid stevia or preferred sweetener
- Unflavored protein powder
Non-Food Items
- Parchment paper