A free, flexible 7-day weight loss meal plan including breakfast, lunch and dinner, plus a complete shopping list. Recipes include macros and WW Points.
7-Day Healthy Meal Plan
My thoughts are with everyone affected by Hurricane Ida. For families and students heading back to school, I wish you a safe and healthy start to the year. If you need quick ideas, try the Banana Bread Muffin in a Mug for breakfast, Bento Box Turkey Roll Ups for lunch, or the Easiest Pasta and Broccoli for a fast weeknight dinner.
Why Meal Plan?
Meal planning helps you organize the week, save time and reduce grocery expenses. It also makes it easier to stay on track with health and weight goals. If you like a structured approach, consider using a meal planner to schedule recipes and shopping lists efficiently.
About This Meal Plan
This free, flexible 7-day plan is provided as a guide. Breakfasts and lunches on weekdays are portioned for one, while dinners and weekend meals are scaled for a family of four. Many recipes yield leftovers that can serve as lunches or additional dinners. Aim for roughly 1500 calories per day as a general target, and adjust portions to suit your needs.
The plan includes a detailed grocery list to streamline shopping and reduce food waste. The list provides quantities and common pantry items so you can cross-check what you already have at home.
If you’re active on social media, there’s a community where people share photos and tips from these recipes. You can also subscribe by email to receive new meal plans and updates.
Details
Breakfast and lunch Monday through Friday are portioned for one person. Dinners and all Saturday–Sunday meals are intended for a family of four. Everything in this plan is Weight Watchers friendly, with updated WW Blue SmartPoints provided. Feel free to swap recipes, add snacks, coffee, dessert or a glass of wine—this plan is designed to be flexible and realistic.
The grocery list is comprehensive and organized by category. Many condiments and staples are used repeatedly across recipes, so check your pantry before shopping.
Weekly Menu
MONDAY (9/6)
B: 1 cup nonfat plain Greek yogurt with ½ a peach, 1 teaspoon honey and 1 tablespoon chopped pecans
L: Chilled Italian Shrimp Tortellini Salad
D: Juicy Turkey Burgers with Zucchini on a whole grain bun with Summer Corn, Tomato and Avocado Salad
Totals: WW Points 18B 23G 18P, Calories 991*
TUESDAY (9/7)
B: 4-Ingredient Flourless Banana-Nut Pancakes
L: Leftover Chilled Italian Shrimp Tortellini Salad
D: Cilantro Lime Chicken Breast tacos on corn tortillas with Best Guacamole, pico de gallo and shredded cheddar
Totals: WW Points 18B 26G 17P, Calories 1,204*
WEDNESDAY (9/8)
B: 1 cup nonfat plain Greek yogurt with ½ a peach, 1 teaspoon honey and 1 tablespoon chopped pecans
L: Open Faced Tuna Sandwich with Avocado and an apple
D: Spicy Sriracha Tofu Rice Bowls (recipe doubled)
Totals: WW Points 13B 20G 10P, Calories 1,101*
THURSDAY (9/9)
B: 4-Ingredient Flourless Banana-Nut Pancakes
L: Open Faced Tuna Sandwich with Avocado and an apple
D: 2 Sausage Stuffed Zucchini Boats with a green salad (6 cups mixed greens and vegetables with light vinaigrette)
Totals: WW Points 18B 20G 15P, Calories 1,029*
FRIDAY (9/10)
B: 1 cup nonfat plain Greek yogurt with ½ a peach, 1 teaspoon honey and 1 tablespoon chopped pecans
L: Open Faced Tuna Sandwich with Avocado and an apple
D: Skillet Fish Fillet with Tomatoes, White Wine and Capers (recipe doubled) with multigrain baguette
Totals: WW Points 12B 16G 12P, Calories 959*
SATURDAY (9/11)
B: Lightened Up Blueberry Scones
L: Classic Egg Salad lettuce wraps
D: Dinner out or takeout—plan according to your choice
Totals: WW Points 10B 14G 10P, Calories 405*
SUNDAY (9/12)
B: Leftover Lightened Up Blueberry Scones
L: Asian Chicken Lettuce Wrap Chopped Salad
D: Fig Balsamic Roasted Pork Tenderloin with Cacio e Pepe Brussels Sprouts
Totals: WW Points 25B 26G 25P, Calories 948*
*This is a guide; women should generally aim for around 1500 calories per day. There is flexibility to add coffee, beverages, fruits, snacks, dessert or wine according to your needs.
**Green salad example: 6 cups mixed greens, 2 scallions, ½ cup each tomatoes, cucumber and carrots, plus ¼ cup light vinaigrette.
Shopping List
Produce
- 2 medium peaches
- 2 very ripe bananas
- 3 medium apples
- 1 (6-ounce) container fresh blueberries
- 5 Hass avocados
- 3 lemons and 5 limes
- 1 head garlic, 1 small shallot, 1 piece fresh ginger
- 2 small jalapeños or serrano chiles
- 1 ear of corn
- 5 zucchinis (1 small + 4 medium)
- 1 small cucumber, 1 small bunch celery
- 4 carrots (1 small + 3 medium)
- 1 large red bell pepper
- 1 pound Brussels sprouts (or pre-shredded)
- 1 small bunch scallions, 1 small container alfalfa sprouts
- Fresh cilantro, Italian parsley and basil (small bunches)
- 1 (5-ounce) bag mixed greens, 1 small and 1 large head Romaine
- 1 head butter lettuce
- 1 dry pint cherry or grape tomatoes, 5 vine-ripened tomatoes
- 2 small red onions, 1 medium white onion
Meat, Poultry & Fish
- 2 lb jumbo peeled and deveined shrimp
- 1 lb 93% lean ground turkey
- 1 lb ground chicken
- 1½ lb boneless skinless chicken breasts (about 4)
- 1½ lb fluke, flounder or halibut fillets (about 4)
- 14 oz raw Italian chicken sausage
- 1¼ lb pork tenderloin
Grains & Baking
- Seasoned whole wheat breadcrumbs
- Quick oats
- Whole grain hamburger buns (100-calorie options if preferred)
- Sliced whole grain bread
- 8-oz multigrain baguette
- Unbleached all-purpose flour
- Corn tortillas
- Dry brown rice or 2 cups pre-cooked rice
Condiments & Spices
- Extra virgin olive oil, canola oil and cooking spray
- Olive oil mister (optional)
- Kosher salt, fresh ground pepper
- Honey, red wine vinegar, white wine vinegar, balsamic vinegar
- Dijon mustard, crushed red pepper flakes, garlic powder, paprika
- Mayonnaise (regular or light), reduced-sodium soy sauce or tamari
- Sriracha, sesame oil, sesame seeds, Thai sweet chili sauce
- Rice vinegar, hoisin sauce, light vinaigrette
- Vanilla extract
Dairy & Refrigerated
- Large wedge Parmesan
- 8-oz bag shredded part-skim mozzarella
- 8-oz bag shredded cheddar or Mexican blend
- Butter
- 1 pint 1% buttermilk
- 1 dozen large eggs
- Two 14-oz packages extra-firm tofu
- 32-oz container nonfat plain Greek yogurt
Canned & Jarred
- Small jar capers, small can sliced black olives
- 5-oz can albacore tuna in water
- Jar marinara (or ingredients to make your own)
- 8-oz can water chestnuts, small jar fig butter
Frozen & Dry Goods
- Small bag shelled edamame
- 8.5-oz package dry ricotta-spinach tortellini
- 6-oz package pecan halves, small package unsalted cashews (or buy from bulk)
- Bottle dry white wine, granulated sugar, baking soda and baking powder
*Gluten-free substitutions can be used where preferred.