Free 7-Day Meal Plan for September 1-7: Balanced Weekly Menu

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 so you can track meals easily while staying on a sensible plan.

Free 7-Day Healthy Meal Plan (September 1–7)

Summer is winding down and many of us are squeezing in the last long weekends, soaking up sunshine, and firing up the grill one more time. At the same time, back-to-school routines start to take over—packing lunches, adjusting bedtimes, and coordinating activities. This 7-day healthy meal plan is designed to make those busy days easier with simple breakfast, lunch and dinner recipes, an organized grocery list, and flexible serving ideas that work for individuals and families.

If you lead a busy life, your slow cooker and Instant Pot will be especially helpful. These tools let you prepare hands-off, nutritious dinners while juggling homework, practices and errands. The plan is meant to be flexible: use it as a guide, swap meals to suit your preferences, or scale portions up or down depending on your needs.

I’m excited about my new cookbook, Skinnytaste High Protein, coming out soon—preorders are available now and the book releases October 7th. It focuses on high-protein, flavor-forward recipes to keep you satisfied while supporting lean muscle and weight goals.

If you’re new to these weekly meal plans, they’re free, flexible, and intended to give you structure without strict rules. Aim for at least 1,500 calories per day as a general benchmark, adjusting based on your age, weight, activity level and goals. There’s plenty of wiggle room to include coffee, snacks, fruit, dessert or a glass of wine.

Where to Buy the Skinnytaste Meal Planner

• Amazon
• Barnes & Noble
• Indie Bound

Meal Plan Overview

Breakfast and lunch Monday–Friday are portioned for one person. Dinners and weekend meals are portioned for a family of four. Some dinners yield leftovers that can serve as lunch the next day. The shopping list covers everything needed to prepare the full plan and is organized by category to make grocery shopping efficient.

MONDAY (9/1)
B: Tomato and Zucchini Frittata; Insanely Good Blueberry Oatmeal Muffins
L: Loaded Nachos with Ground Turkey, Beans and Cheese; Best Guacamole
D: Grilled Steak with Tomatoes, Red Onions and Balsamic; Grilled Vegetable Orzo Pasta Salad
Total Calories: 1,243*

TUESDAY (9/2)
B: Savory Cottage Cheese Bowl
L: Deviled Egg Salad on sourdough with 1 cup grapes
D: Chicken Taquitos with Instant Pot Pinto Beans
Total Calories: 1,183*

WEDNESDAY (9/3)
B: Savory Cottage Cheese Bowl
L: Deviled Egg Salad on sourdough with 1 cup grapes
D: Leftover Chicken Taquitos with Instant Pot Pinto Beans
Total Calories: 1,183*

THURSDAY (9/4)
B: Deviled Egg Salad on sourdough with 1 cup grapes
L: Chicken Club Lettuce Wrap Sandwich and an apple
D: Slow-Cooker Banh Mi Bowl
Total Calories: 1,136*

FRIDAY (9/5)
B: Deviled Egg Salad on sourdough with 1 cup grapes
L: Chicken Club Lettuce Wrap Sandwich and an apple
D: Tzatziki Fish Tacos and Chopped Feta Salad
Total Calories: 1,306*

SATURDAY (9/6)
B: Yogurt Sheet Pan Pancakes with Mixed Berries and 1 tablespoon maple syrup
L: Tuna Poke Salad (double batch to serve more)
D: Dinner out
Total Calories: 667*

SUNDAY (9/7)
B: Leftover Yogurt Sheet Pan Pancakes with 1 tablespoon maple syrup and 2 scrambled eggs
L: Spicy California Shrimp Stack with 1 cup steamed edamame
D: Chicken Stroganoff with 1 cup egg noodles and Roasted Broccoli
Total Calories: 1,337*

*This plan is a guide. Women may aim for around 1,500 calories per day depending on individual needs. There is space to add beverages, snacks, fruit or dessert based on personal goals and preferences.

Below is the full shopping list organized by category. Use it to shop efficiently and to check pantry items before you go.

Shopping list

Produce

• 1 (6-ounce) container blueberries
• 1 ½ pounds grapes
• 2 medium apples
• 2 medium lemons
• 2 medium limes
• 1 large head garlic
• 1 small plus 3 medium jalapeños
• 2 medium red bell peppers
• 1 medium yellow bell pepper
• 1 ½ pounds broccoli florets
• 1 medium plus 1 large zucchini
• 6 Persian cucumbers (or 2 small English)
• 1 small plus 1 medium cucumber
• 1 medium English cucumber
• 1 large container pico de gallo (or ingredients to make your own)
• ½ pound cremini mushrooms
• 8 avocados (mix of small and medium sizes as listed)
• 1 small bunch radishes
• 1 small bag pre-shredded carrots
• ½ small head purple cabbage (or a small bag pre-shredded)
• 1 small head white cabbage
• 1 large head romaine lettuce
• 1 large head iceberg lettuce
• 1 (5-ounce) container mixed greens or arugula
• Fresh herbs: parsley, cilantro, basil, dill, chives, thyme, mint (small bunches/containers)
• 1 large bunch scallions (about 8 scallions)
• 1 (1-pound) container grape or cherry tomatoes
• 10 medium tomatoes
• Red and yellow onions as listed (several small and medium onions)

Meat, Poultry and Fish

• ½ pound 99% lean ground turkey breast
• 2 pounds 93% lean ground chicken
• 6 ounces sliced deli chicken or turkey breast
• 1 package center-cut bacon
• 2 pounds flank or London broil steak
• ½ pound pre-cooked shrimp (fresh or frozen)
• ¾ pound boneless, skinless white fish fillets (cod, halibut, branzino)
• 1 pound sushi-grade tuna
• 1 pound pork tenderloin

Condiments and Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray and olive oil mister (optional)
• Kosher salt and a pepper grinder
• Honey, vanilla extract, mayonnaise, Dijon mustard
• Paprika, pure maple syrup, cumin, garlic powder
• Sesame oil, sriracha, reduced sodium soy sauce, wasabi paste
• Rice wine vinegar, furikake, balsamic and red wine vinegar
• Chili powder, oregano, bay leaves, distilled white vinegar, Worcestershire sauce

Dairy & Refrigerated

• 2 dozen large eggs
• 1 pint liquid egg whites
• 1 pint milk of choice
• 1 small box unsalted butter
• 1 (16-ounce) container low-fat cottage cheese
• 1 (16-ounce) container nonfat plain yogurt
• 1 (6-ounce) container nonfat Greek yogurt
• 1 small container regular or light sour cream
• Shredded reduced-fat Mexican cheese blend (8-ounce bag)
• Queso Oaxaca or mozzarella, Asiago wedge, Parmesan wedge (optional)
• 1 small container feta cheese

Grains

• Egg noodles
• Quick oats
• White whole wheat flour and unbleached all-purpose flour
• Sourdough bread loaf
• Baked tortilla chips or corn tortillas
• 6-inch corn or flour tortillas (about 16)
• Street taco-size flour tortillas
• Brown rice (or pre-cooked rice)
• Dry orzo pasta
• Panko breadcrumbs

Canned & Jarred

• Better than Bouillon (chicken or vegetable)
• Dill pickles
• Spicy black bean dip
• 1 (4.2-ounce) can chopped green chilies
• 1 (8-ounce) can tomato sauce
• 1 (4-ounce) can or tube tomato paste
• Unsweetened applesauce

Frozen

• Shelled edamame
• In-pod edamame
• Mixed berries

Misc. Dry Goods

• 1 (1-pound) bag dry pinto beans
• Brown sugar, granulated sugar
• Baking powder, baking soda
• Shelled pistachios (or a small quantity from bulk)

Non-Food Items

• Parchment paper

You can substitute gluten-free alternatives where noted. Use this plan and shopping list to streamline weekly cooking, minimize food waste, and stay on track with healthy, satisfying meals.

If you’d like to connect with a community, consider joining the Skinnytaste Facebook group where members share photos and tips. For more meal plans and recipe ideas, check the recipe index and previous meal plans for inspiration.