A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include macros and links to the WW recipe builder so you can look up your personal points.
7 Day Healthy Meal Plan
If you enjoy watching sports with family and friends, these easy and crowd-pleasing options make great game-day fare. Try Loaded Nachos with Ground Turkey, Beans and Cheese, a lighter Buffalo Chicken Dip, or Pastrami Reuben Egg Rolls (cut in half for smaller servings). Need to feed a larger crowd? Skinny Sloppy Joes or Quick Beef Chili are simple, satisfying choices that scale up easily.
With grocery prices on the rise, meal planning is one of the best ways to save money, reduce food waste and maintain healthy eating habits. Planning your week in advance helps you shop efficiently, avoid last-minute takeout, and keep portions and calories more consistent. For even more budget-friendly plans and extended weekly menus, consider signing up for meal-planning services that offer multi-week guides and printable shopping lists.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a spiral-bound planner designed to simplify weekly meal planning. It includes a 52-week layout with tear-out weekly grids, a 12-week meal plan, 30 recipes (including 15 new ones), and tear-out grocery lists. The planner also has space for gratitude, affirmations and weekly intentions to help you set a positive tone for the week.
Retail availability includes Amazon, Barnes & Noble and IndieBound (check your preferred retailer for current stock).
A note about WW Personal Points
WW PersonalPoints can vary with changes to WeightWatchers plans, so specific point values are no longer listed in posts. Instead, each recipe includes a link to the WW recipe builder where you can view and add the PersonalPoints value to your account (you must be logged in to see values). Cookbook recipes in the recipe index have been updated to reflect current recipe details.
About This Meal Plan
This free, flexible 7-day meal plan is intended as a guide with plenty of wiggle room. Breakfasts and lunches Monday through Friday are portioned for one person, while dinners and weekend meals are sized to serve a family of four. Many recipes yield leftovers that work well for lunches or another dinner. Feel free to swap recipes, add snacks, fruit, beverages or a dessert and adjust portions based on your goals.
Aim for at least 1,500 calories per day as a general reference for women, but recognize calorie needs vary by age, activity level and weight goals. Use an online calorie calculator if you want a personalized target. This plan leaves room for coffee, snacks, and treats while providing structure for balanced meals.
Joining community groups and following recipe-sharing forums can provide support and inspiration. Signing up for an email list or social community ensures you won’t miss future meal plans and recipe updates.
Meal Plan
Breakfast and lunch Monday–Friday are designed to serve one person. Dinners and all weekend meals serve four. Some recipes make enough for leftovers the next day. The shopping list below is comprehensive and covers everything needed for the full seven-day plan.
MONDAY
B: Peanut Butter Oatmeal Protein Cookies
L: Turkey Club with an apple
D: Crustless Potato Jalapeño Quiche topped with 1 oz sliced avocado, served with 2 cups mixed greens, 6 grape tomatoes and 1 tbsp light vinaigrette
Total Calories: 1,067*
TUESDAY
B: Leftover Peanut Butter Oatmeal Protein Cookies
L: Leftover Crustless Potato Jalapeño Quiche topped with 1 oz sliced avocado, served with 2 cups mixed greens, 6 grape tomatoes and 1 tbsp light vinaigrette
D: Turkey Enchilada Meatloaf with Instant Pot Cilantro Lime Rice
Total Calories: 1,084*
WEDNESDAY
B: Leftover Peanut Butter Oatmeal Protein Cookies
L: Leftover Turkey Enchilada Meatloaf with 1 oz sliced avocado and ½ cup cherry tomatoes
D: Sticky Baked Chicken with Apricot, Sage and Lemon Zest with Brussels Sprouts Gratin
Total Calories: 991*
THURSDAY
B: 1 scrambled egg, 3 strips turkey bacon and leftover Brussels Sprouts Gratin
L: Soba Noodle Veggie Stir-Fry (double batch)
D: One-Pan Roasted Potatoes, Sausage and Peppers
Total Calories: 1,100*
FRIDAY
B: 1 scrambled egg, 3 strips turkey bacon and leftover Brussels Sprouts Gratin
L: Leftover Soba Noodle Veggie Stir-Fry
D: Air Fryer Salmon Sandwich with ½ cup sliced cucumbers
Total Calories: 1,276*
SATURDAY
B: 4-Ingredient Flourless Banana-Nut Pancakes (quadruple batch)
L: Chicken Noodle Soup with two Easy Garlic Knots**
D: Dinner out
Total Calories: 716*
SUNDAY
B: Lox and Eggs with Onions (double batch) with an orange
L: Pepperoni Pizza Bites with 8 baby carrots
D: ¼ of Shepherd’s Pie (lightened up)
Total Calories: 1,068*
*This is a general guide. Women are encouraged to aim for around 1,500 calories per day, adjusted to individual needs. Use a calorie calculator to estimate your specific targets. The plan leaves room to add beverages, snacks or dessert. **Double the dough recipe for Pizza Bites if needed.
Shopping List
Produce
- 6 medium ripe bananas
- 1 medium apple
- 4 medium oranges
- 1 medium lime
- 2 medium lemons
- 2 small jalapeños (1 optional for meatloaf)
- 1 large head garlic
- 1 medium shallot
- 1 medium (6-ounce) Hass avocado
- 2 lb Yukon Gold potatoes (about 4 medium)
- 1½ lb Russet or New potatoes (about 3 large)
- 1 lb Brussels sprouts
- 2 medium cucumbers
- 3 medium red bell peppers
- ¼ lb broccoli florets
- ½ lb mushrooms
- 1 small bunch celery
- 1 large bag baby carrots
- 1 small head butter lettuce (use 2 leaves in Turkey Club)
- 1 (1-lb) clamshell mixed greens
- 1 large bunch scallions
- Fresh herbs: rosemary, thyme, sage, cilantro, Italian parsley (small bunches)
- 1 dry pint cherry or grape tomatoes
- 4 small plus 2 medium yellow onions
Meat, Poultry & Fish
- 3 oz sliced deli turkey breast
- 1 package turkey bacon
- 1 small package turkey pepperoni
- 1½ lb 93% lean ground turkey
- 1 lb 95% lean ground beef
- 1 lb Italian chicken sausage
- 8 chicken drumsticks
- 1 lb boneless, skinless chicken thighs
- 1 (1-lb) salmon fillet
- 6 oz sliced Nova lox
Grains
- Quick oats
- Whole grain sliced bread (or whole wheat buns)
- Unbleached all-purpose flour
- Egg noodles
- Dry soba noodles
- Long-grain white or jasmine rice
- Seasoned panko
Condiments & Spices
- Extra virgin olive oil, canola oil
- Cooking spray or oil mister
- Kosher salt and black pepper
- Cinnamon, vanilla extract
- Light or regular mayonnaise
- Chili powder, smoked paprika, paprika, ground ginger
- Light vinaigrette dressing
- Onion powder, garlic powder, cumin
- Worcestershire sauce, toasted sesame oil, coconut aminos, sriracha
- Bay leaves, crushed red pepper flakes (optional)
Dairy & Refrigerated
- 2 dozen large eggs
- 32-oz tub nonfat plain Greek yogurt
- Light sour cream
- Butter
- Fresh Parmesan
- 8-oz shredded Pepper Jack or Colby Jack
- 8-oz shredded Mexican cheese blend
- 8-oz shredded part-skim mozzarella
- Small block gruyere
- 8-oz containers: 2% milk, half-and-half, nonfat milk
Canned & Jarred
- Peanut or other nut butter
- Mild enchilada sauce (or ingredients to make your own)
- 15-oz reduced sodium black beans
- 4-oz mild chopped green chilies
- Marinara or pizza sauce
- Tomato paste (4.5 oz tube or 4 oz can)
- 32-oz low-sodium chicken broth
- 14.5-oz cans: chicken broth and beef broth
- Capers
- Apricot preserves
Frozen
- 10-oz frozen mixed vegetables
- Frozen corn kernels
Misc. Dry Goods
- Vanilla protein powder
- Sugar-free chocolate chips
- Chopped pecans (or ½ cup from bulk bin)
- Baking powder
Notes: You can substitute gluten-free or dairy-free items as needed. The shopping list is designed to cover the full week and many items are used across multiple recipes to help reduce waste and expense.