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 updated Weight Watchers points to help you track meals more easily.
Free 7 Day Healthy Meal Plan (July 29–August 4)
Summer is a great time for bright, seasonal salads—whether as a side, a light lunch or the main course for dinner. Favorites this season include an Italian Sub Salad, a festive Mexican Shrimp Cobb Salad ideal for entertaining, and Air Fryer Chicken Milanese served with a Mediterranean salad. What’s your go-to summer salad?
If you’re new to these weekly meal plans, I publish a free, flexible 7-day plan each week that’s intended as a guideline with room for personalization. Feel free to add snacks, coffee, fruit, dessert or a glass of wine and swap out recipes to suit your tastes. You can browse the full recipe index by course if you want alternatives. Aim for at least 1,500 calories per day as a general target depending on your goals, age and activity level, and adjust as needed.
This plan includes a clear, organized grocery list to simplify shopping, reduce food waste and save time and money. Having a plan helps you eat at home more, avoid last-minute takeout and stay on track with your health goals.
Join the Skinnytaste Facebook Community to share photos, ask questions and get ideas from others cooking these recipes. You can also subscribe by email to receive future meal plans directly.
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner: a 52-week spiral-bound planner with weekly meal grids you can tear out for the fridge, a 12-week meal plan, 30 recipes (including 15 new ones) and tear-out grocery lists. It also includes spaces for weekly gratitude, affirmations and intentions to help you start the week with purpose.
Where to buy the Skinnytaste meal planner
- Amazon
- Barnes & Noble
- IndieBound
A note about WW Points
All recipes in this plan have updated Weight Watchers points according to the latest program, with points displayed on each recipe card. Use the recipe builder on the Weight Watchers site to view how points were calculated and to add recipes to your daily plan (US accounts only, you must be logged in). All cookbook recipes in the index have been updated as well.
With grocery prices on the rise, meal planning is one of the best strategies to keep costs down while maintaining healthy eating habits. Planning ahead helps you buy only what you need, reduce food waste and prepare quick meals through the week. For more budget-friendly five-day plans, consider the Relish+ collection for additional options and shopping savings.
My 5 favorite sales right now
Here are five sales and deals I’m watching this weekend—good opportunities to pick up kitchen tools, cozy bedding and useful organizers at a discount.
- Nordstrom Anniversary Sale: Great deals on blankets, leggings and sleepwear.
- BISSELL Little Green Multi-Purpose Cleaner – a helpful spot-cleaner for home maintenance.
- Ninja 4-Quart Air Fryer – a well-priced option if you’re looking to add an air fryer to your kitchen.
- West Elm Clearance – extra savings on clearance items with seasonal promotions.
- SONGMICS Cabinet Organizer Shelf – an affordable organizer to help declutter kitchen cabinets.
Meal Plan
Breakfast and lunch Monday–Friday are planned to serve one person, while dinners and weekend meals serve four. Some recipes produce leftovers suitable for a second dinner or next-day lunch. The grocery list below covers everything you’ll need to prepare all meals on the plan.
MONDAY (7/29)
B: Mushroom-Spinach Scrambled Eggs with 1/4 cup fresh salsa
L: Crockpot Chicken & Black Bean Taco Salad with 12 tortilla chips
D: Cheesy Vegetarian Zucchini Enchiladas with 1 ounce avocado and Cuban-Style Black Beans
Total Calories: 1,217**
TUESDAY (7/30)
B: Protein PB&J Smoothie Bowl
L: Leftover Crockpot Chicken & Black Bean Taco Salad with 12 tortilla chips
D: Thai Chicken Peanut Lettuce Tacos with Asian Edamame Fried Rice
Total Calories: 1,151**
WEDNESDAY (7/31)
B: Mushroom-Spinach Scrambled Eggs with 1/4 cup fresh salsa
L: Crockpot Chicken & Black Bean Taco Salad with 12 tortilla chips
D: One-Pot Orzo with Sausage, Spinach & Corn
Total Calories: 1,102**
THURSDAY (8/1)
B: Protein PB&J Smoothie Bowl
L: Crockpot Chicken & Black Bean Taco Salad with 12 tortilla chips
D: Grilled Flank Steak with Chimichurri, Grilled Corn on the Cob and Southwestern Black Bean, Quinoa & Mango Salad
Total Calories: 1,170**
FRIDAY (8/2)
B: Mushroom-Spinach Scrambled Eggs with 1/4 cup fresh salsa
L: Leftover Grilled Flank Steak and Southwestern Black Bean, Quinoa & Mango Salad
D: Baked Tilapia with Instant Pot Rice and Broccoli & Cauliflower Salad
Total Calories: 1,164**
SATURDAY (8/3)
B: Peach Banana Green Smoothie (double batch)
L: Korean Salmon Rice Bowls
D: Dinner out
Total Calories: 636**
SUNDAY (8/4)
B: Huevos Rancheros (double batch)
L: Bang Bang Chicken Salad
D: Juicy Grilled Pork Chops with Greek Orzo Salad (half recipe)
Total Calories: 1,104**
*Prep Sunday night if you like: keep dressings separate until serving and cook brown rice ahead for Tuesday dinner. **These calorie totals are estimates; women may aim for about 1,500 calories per day depending on personal needs. Use a calorie calculator to estimate your specific requirements and add snacks, drinks or extra portions as desired.
*Shopping list and full printable plan are available in the linked Google document for easy printing and reference.
Shopping list
Produce
- 3 medium limes
- 2 medium lemons
- 2 medium bananas (freeze when ripe)
- 4 large peaches
- 1 medium mango
- 1 (6-ounce) container fresh blueberries (optional)
- 1 small (5-ounce) plus 1 medium (6-ounce) Hass avocado
- 2 large heads garlic
- 1 small shallot
- 1 (3-inch) piece fresh ginger
- 2 small jalapeños
- 1 medium red bell pepper
- 1 medium orange bell pepper
- 2 medium zucchini
- 1 small English cucumber
- 4 mini cucumbers (or substitute another English cucumber)
- 4 ears of corn
- 1 (13-ounce) bag broccoli florets
- 1 (13-ounce) head cauliflower
- 3/4 pound sliced mushrooms
- 1 bag pre-shredded carrots
- 2 large bunches scallions (about 20 total)
- 2 large bunches cilantro
- 1 small bunch Italian parsley
- 1 small bunch/container fresh oregano (optional)
- 1 (1-pound) bag baby spinach
- 1 large head iceberg lettuce
- 1 small and 1 large head Romaine lettuce
- 1/2 small head red cabbage (or 1 bag pre-shredded)
- 4 medium vine-ripened tomatoes
- 1 pint grape or cherry tomatoes
- 3 small plus 3 medium yellow onions
- 1 small red onion
Meat, Poultry & Fish
- 2 pounds boneless, skinless chicken breasts (about 4)
- 1 pound ground chicken
- 1 pound mild Italian chicken sausage
- 1 1/2 pounds flank steak
- 2 1/4 pounds (6) tilapia fillets
- 1 1/4 pounds (4) skinless salmon fillets
- 4 center-cut, bone-in pork chops (about 1 1/2 pounds total)
Condiments & Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray or mister
- Kosher salt
- Freshly ground black pepper
- Taco seasoning or ingredients to make your own
- Cumin, bay leaves, oregano
- Red wine vinegar, sriracha, honey
- Soy sauce (regular or reduced sodium)
- Garlic powder, crushed red pepper flakes, chili powder
- Chipotle chili powder, turmeric, gochujang, mirin
- Toasted sesame oil, black sesame seeds
- Light mayonnaise, Thai sweet chili sauce
- Paprika, onion powder, thyme, sage
Dairy & Refrigerated
- 1 (18-pack) large eggs
- 1 pint liquid egg whites
- 1 (8-ounce) bag shredded reduced-fat Mexican blend cheese
- 1 small package feta cheese
- 1 wedge fresh Parmesan cheese
- 1 package cotija or queso blanco
- 1 pint low-fat buttermilk
- 1 quart unsweetened almond milk
- 1 small box butter
Grains
- 1 (16-ounce) package orzo pasta
- 1 large bag tortilla chips
- 8-inch flour tortillas (small package)
- 6-inch corn tortillas (small package)
- Dry brown rice (or 3 cups pre-cooked)
- Dry long-grain white rice
- Dry quinoa (or 1 cup pre-cooked)
- Whole wheat Italian-seasoned breadcrumbs
- Plain panko
Canned & Jarred
- 1 (4-ounce) can chopped green chiles
- 1 small jar pitted kalamata olives
- 2 (15-ounce) cans black beans (no-salt-added if preferred)
- 1 small jar capers
- 1 (32-ounce) carton low-sodium chicken broth
- 1 small jar peanut butter
- 1 small can or jar chipotle peppers in adobo
- 1 (8-ounce) can tomato sauce
- 1 (14-ounce) can vegetable broth
- 1 small jar chunky salsa (or fresh from refrigerated section)
Frozen
- Medium package blueberries
- Medium package strawberries
- Small package shelled edamame
- Medium package corn kernels
Misc. Dry Goods
- Small package raw hemp seeds (or 1/4 cup from bulk)
- Small package peanuts (or 2 tablespoons from bulk)
- Small package granulated sugar
- Liquid stevia or sweetener of choice
- Small container vanilla protein powder
*Grains can be substituted for gluten-free options if desired.