A free, flexible 7-day weight-loss meal plan that includes breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include nutrition macros and Weight Watchers points to help you track your intake and stay on target.
Free 7 Day Healthy Meal Plan (Feb 12-18)
A heartfelt thank you to everyone who took time out of their busy schedules to come see me on my book tour. I loved meeting so many of you and felt warmly welcomed everywhere — your support means the world to me. I’m excited for the remaining tour dates and for sharing more recipes and tips with you.
Don’t forget Valentine’s Day is this Wednesday. Celebrate with something special like Linguini with Sautéed Scallops and Peas and finish with a sweet treat such as Mixed Berry Pies or Chocolate Covered Strawberries. Take a moment to tell the people you love how much they mean to you.
With grocery prices rising, many of us are adjusting budgets and getting more creative in the kitchen. One of the best ways to save money while eating well is to meal plan. If you want more budget-friendly options, you can find 5-day Budget Friendly Meal Plans by signing up for Relish+ (a 14-day free trial is available).
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner — a 52-week spiral-bound planner with weekly tear-out meal grids, a 12-week meal plan, 30 recipes (including 15 new ones), and grocery list tear-outs. It also includes space for gratitude, affirmations and weekly intentions so you can start each week focused and organized.
Buy the Skinnytaste meal planner here:
- Amazon
- Barnes & Noble
- IndieBound
A note about WW Points
If you follow Weight Watchers, all recipes here have been updated to reflect the current Weight Watchers program, with points shown under each recipe title. The WW button on recipe cards links to the Weight Watchers recipe builder where you can review how points were calculated and add the recipe to your daily plan (US users must be logged into their account). All cookbook recipes are updated in the cookbook index as well.
About The Meal Plan
These free, flexible 7-day healthy meal plans are offered as a guide and include plenty of wiggle room to add coffee, beverages, fruit, snacks, desserts, wine or extra portions when needed. You can swap any recipe for one you prefer by searching the recipe index. Depending on your goals, aim for at least 1,500 calories per day as a starting point; individual needs vary based on age, activity, and weight.
The plan includes a clear, organized grocery list to make shopping faster, reduce food waste, save money and help you stay on track. Planning meals ahead means fewer last-minute takeout dinners and less food thrown away.
If you’re on Facebook, join the Skinnytaste Facebook Community where members share photos and ideas from the recipes they make. If you’d like to receive the meal plan by email, you can subscribe to the mailing list so you never miss a new plan.
Meal Plan:
Breakfasts and lunches Monday–Friday are portioned for one person; dinners and all weekend meals are sized for a family of four. Many recipes yield leftovers that can serve as a second meal or the next day’s lunch. The grocery list is comprehensive and includes everything needed for the week’s menu.
MONDAY (2/12)
B: Freezer Breakfast Burritos
L: Mayo-less Tuna Pasta Salad with a 1/4 cup of raw almonds (side)
D: Spicy Gochujang Tofu Bowl (double batch)
Total Calories: 1,166*
TUESDAY (2/13)
B: Freezer Breakfast Burritos
L: Mayo-less Tuna Pasta Salad with a 1/4 cup of raw almonds (side)
D: Turkey Taco Spaghetti Squash Boats with 2 tablespoons light sour cream, 1 ounce avocado and Instant Pot Refried Beans
Total Calories: 1,040*
WEDNESDAY (2/14)
B: Freezer Breakfast Burritos
L: Leftover Turkey Taco Spaghetti Squash Boats with 2 tablespoons light sour cream and 1 ounce avocado plus Instant Pot Refried Beans
D: Perfect Filet Mignon for Two (double recipe) with Garlic Shrimp and Perfect Baked Potato
Total Calories: 1,165*
THURSDAY (2/15)
B: Freezer Breakfast Burritos
L: Leftover Turkey Taco Spaghetti Squash Boats with 2 tablespoons light sour cream and 1 ounce avocado plus Instant Pot Refried Beans
D: Penne alla Vodka with Chicken
Total Calories: 1,127*
FRIDAY (2/16)
B: 3/4 cup nonfat plain Greek yogurt with half a chopped apple and 2 tablespoons chopped pecans
L: Leftover Penne alla Vodka with Chicken
D: Broiled Tilapia Oreganata with 3/4 cup brown rice and String Beans with Garlic and Oil
Total Calories: 1,232*
SATURDAY (2/17)
B: Chocolate Oat Flour Banana Bread with 1/2 cup low-fat cottage cheese
L: Pepperoni Pizza Bagel Bites (double recipe) with 8 baby carrots
D: Dinner out
Total Calories: 584*
SUNDAY (2/18)
B: Leftover Chocolate Oat Flour Banana Bread with 1/2 cup low-fat cottage cheese
L: Leftover Pepperoni Pizza Bagel Bites (double recipe) with 8 baby carrots
D: White Chicken Chili with 2 tablespoons light sour cream and 1 ounce avocado
Total Calories: 1,034*
*This plan is a guide. Many women target around 1,500 calories per day, but individual needs vary. Use a calorie calculator to estimate your personal needs and adjust portions accordingly. There’s room to add beverages, snacks, fruit, dessert or extra servings as needed.
*Google doc with detailed notes and measurements is available for reference.
Shopping list
Produce
- 3 medium bananas
- 1 medium apple
- 1 medium lemon
- 4 medium limes
- 1 small (5-ounce) plus 1 large (7-ounce) Hass avocado
- 2 medium heads garlic
- 1 medium shallot
- 1 (2-inch) piece fresh ginger
- 1 medium jalapeño
- 1 medium red bell pepper
- 2 small poblano peppers
- 1 pound string beans
- 3 small spaghetti squash (about 1½ pounds each)
- 1¾ pounds (4 medium) Russet or Idaho potatoes
- 2 small zucchini
- 2 medium bunches scallions
- 1 large bag tri-color coleslaw mix (you need 6 cups)
- 1 (5-ounce) clamshell/bag arugula
- 1 small bag baby carrots
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh basil
- 2 medium vine-ripened tomatoes
- 1 medium sweet onion
- 1 small plus 1 medium yellow onion
Meat, Poultry and Fish
- 1 package center-cut bacon
- 1 small package turkey pepperoni
- 1½ pounds (4) beef tenderloin filet mignon steaks
- 1¼ pounds peeled and deveined shrimp
- 1 pound 93% lean ground turkey
- 1½ pounds (4) tilapia fillets
- 1½ pounds (6) thin-sliced chicken breast cutlets
- 1½ pounds boneless, skinless chicken breasts or thighs
Grains*
- 1 package (8-inch) low-carb flour tortillas (such as Ole Xtreme Wellness)
- 1 small package (6-inch) corn tortillas
- 1 package whole wheat short pasta (penne or rotini)
- 1 (1-pound) package penne pasta
- 1 medium package dry brown rice (or 5 cups pre-cooked)
- 1 small package oat flour
- 1 small package unbleached all-purpose flour
- 1 package whole wheat seasoned breadcrumbs
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or an oil mister)
- Kosher salt (Diamond Crystal recommended)
- Pepper grinder or fresh peppercorns
- Hot sauce (optional, for Breakfast Burritos)
- Red wine vinegar
- Gochujang sauce
- Reduced sodium soy sauce*
- Unseasoned rice vinegar
- Sesame oil
- Honey
- Cumin
- Garlic powder
- Chili powder
- Spanish paprika
- Oregano
- Cayenne (optional, for Refried Beans)
- Crushed red pepper flakes
- Italian seasoning
- Pure maple syrup
- Vanilla extract
- Bay leaves
Dairy & Refrigerated Items
- 1 dozen large eggs
- 2 (14-ounce) packages extra-firm tofu
- 1 (16-ounce) container light sour cream
- 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield recommended)
- 1 (32-ounce) container low-fat cottage cheese (Good Culture recommended)
- 1 (8-ounce) bag shredded cheddar or pepper jack cheese
- 1 (8-ounce) bag shredded reduced-fat Mexican cheese blend
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 small wedge fresh Parmesan cheese
Canned and Jarred
- 1 (5-ounce) can albacore tuna in water
- 1 (24-ounce) jar marinara or pizza sauce
- 1 (15-ounce) can crushed tomatoes
- 1 (8-ounce) can tomato sauce
- 1 (4-ounce) can or 4.5-ounce tube tomato paste
- 1 (15-ounce) can Great Northern or navy beans
- 1 (32-ounce) carton low-sodium chicken broth
- 1 (14-ounce) can chicken or vegetable broth
- 1 small jar capers
Frozen
- 1 small package corn kernels
Misc. Dry Goods
- 1 small package raw almonds (or 1/2 cup from bulk bin)
- 1 small package pecan halves (or 2 tablespoons from bulk bin)
- 1 package dry pinto beans
- 1 (50 ml) bottle good-quality vodka
- 1 small container cocoa powder
- Baking powder
- Baking soda
- 1 small package sugar-free semi-sweet chocolate chips (such as Lily’s)
Non-Food Items
- Heavy-duty aluminum foil