A free, flexible 7-day weight loss meal plan including breakfast, lunch and dinner, plus a complete shopping list. Recipes include macros and links to recipe builder tools to calculate personal WW points.
7 Day Healthy Meal Plan
Can you believe the first month of 2022 is already over? The year is flying by. If you’re hosting a Super Bowl party or a game-day gathering, consider easy, crowd-pleasing options like Buffalo Chicken Dip, Burger Sliders, or Pepperoni Pizza Bites. For feeding a larger group, dishes like Quick Beef Chili or a slow-cooker beef taco bar make serving simple and satisfying. Enjoy the game and celebrate safely.
Want more meal plans? With Relish+ you can access over 50 specialty plans created for different goals and preferences, with new plans added regularly. Examples include:
- High Protein Meal Plans
- One Pan Dinners
- Timesaving Weeknight Dinners
- Meals For One
- Vegetarian Plans
- Gluten Free & Dairy Free options
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is now available: a 52-week spiral-bound planner with weekly meal grids that can be torn out and displayed on your fridge, a 12-week meal plan, 30 recipes (including 15 new), and tear-out grocery lists. The planner includes space for weekly gratitude, affirmations and intentions to help you start the week with focus and purpose.
Purchase options:
- Amazon (retailer)
- Barnes and Noble (retailer)
- Indie Bound (retailer)
A note about WW Personal Points
Many readers have asked about WW PersonalPoints. On recipe pages there is a button that links to the Weight Watchers recipe builder where you can view points and add recipes to your day—this requires a Weight Watchers account (US only). Cookbook recipes in the index have been updated to reflect the new points system where applicable.
About the Meal Plan
These free, 7-day flexible healthy meal plans are intended as a guide with plenty of wiggle room. You can add coffee, beverages, fruit, snacks, dessert or wine, or swap recipes for meals you prefer. Aim for around 1500 calories per day if that aligns with your personal goals.
The plan includes a precise grocery list designed to make shopping easier, save money and time, reduce food waste, and keep you on track with everything you need for the week.
If you’re on Facebook, consider joining the Skinnytaste community where members share photos and ideas from the recipes. You can also subscribe to the email list to receive meal plans and updates.
THE DETAILS
Breakfast and lunch Monday–Friday are designed to serve one; dinners and all weekend meals are sized for a family of four. Some recipes yield leftovers suitable for a second meal or next-day lunch. The grocery list covers everything needed to prepare all meals in this plan.
MONDAY (2/7)
B: Cream Cheese-Filled Almond Flour Banana Muffins and a pear
L: Hearts of Palm Peanut Noodle Stir Fry
D: Roasted Brussels Sprouts and Cauliflower Soup with a grilled cheese (2 thin slices whole grain bread and 1 oz cheddar)
Total Calories: 1,082
TUESDAY (2/8)
B: Cream Cheese-Filled Almond Flour Banana Muffins and a pear
L: Protein Egg and Quinoa Salad Jars
D: Slow Cooker Chicken Tacos with Best Guacamole
Total Calories: 1,174
WEDNESDAY (2/9)
B: Cream Cheese-Filled Almond Flour Banana Muffins and a pear
L: Protein Egg and Quinoa Salad Jars
D: Crock Pot Italian Sloppy Joe with Easy Garlic Broccolini
Total Calories: 1,011
THURSDAY (2/10)
B: 2 hard-boiled eggs and ½ a grapefruit
L: Leftover Crock Pot Italian Sloppy Joe with 8 baby carrots
D: Shrimp, Peas and Rice
Total Calories: 920
FRIDAY (2/11)
B: 2 hard-boiled eggs and ½ a grapefruit
L: Leftover Crock Pot Italian Sloppy Joe with 8 baby carrots
D: Seattle Smoked Salmon Chowder
Total Calories: 951
SATURDAY (2/12)
B: Spinach Ricotta Quiche and an orange
L: Air Fryer Buffalo Chicken Nuggets with Blue Cheese Dressing
D: Dinner out!
Total Calories: 519
SUNDAY (2/13)
B: Leftover Spinach Ricotta Quiche with ½ a grapefruit
L: 3 Buffalo Chicken Meatballs and Hot Spinach Dip with 12 tortilla chips
D: Slow Cooker French Dip Sandwiches
Total Calories: 909
*Make the muffins Sunday night and freeze any extras. Grilled cheese as noted above. Calories are a general guide—women should aim for around 1500 calories per day depending on individual needs. There is room in this plan to add coffee, beverages, fruit, snacks, dessert or wine.
*Reference Google document available for the printable plan (link removed).
Shopping List
Produce
- 3 medium pears
- 4 medium oranges
- 3 medium grapefruits
- 1 large lemon
- 2 medium limes
- 3 very ripe bananas
- 2 heads garlic
- 2 shallots
- 1 (2-inch) piece fresh ginger
- 4 Hass avocados (various sizes as needed)
- 2 bell peppers (red), 1 green bell pepper, 1 yellow bell pepper
- 2 heads cauliflower
- 2 bunches broccolini
- 1 lb Brussels sprouts
- 3 medium carrots plus a small bag of baby carrots
- 1 small bunch celery
- 3 small red potatoes
- 1 large bunch scallions
- Fresh cilantro, fresh Italian parsley, fresh basil (small bunches)
- ½ small head red cabbage or pre-shredded bag
- 1 (5-ounce) container baby spinach, small arugula clamshell
- 1 pint cherry or grape tomatoes
- 5 yellow onions (various sizes) and 1 small red onion
Meat, Poultry & Fish
- 2½ lb boneless, skinless chicken breasts
- 1¼ lb ground chicken
- 1 lb Italian chicken or turkey sausage
- 1¼ lb peeled and deveined shrimp
- ½ lb hot smoked salmon
- 1 beef round roast (3–4 lb)
Grains
- Package of corn tortillas (12 needed)
- Thin-sliced whole grain bread loaf
- Small package dry quinoa or ½ cup pre-cooked quinoa
- Small package unbleached all-purpose flour
- Plain and seasoned panko breadcrumbs as needed
- Par-cooked brown rice
- Whole wheat baguette or small rolls; large loaf Italian bread
- Tortilla chips
Condiments & Spices
- Extra virgin olive oil, canola oil, cooking spray
- Olive oil mister (optional)
- Kosher salt, black pepper
- Vanilla extract, reduced sodium soy sauce, sriracha
- Sesame seeds, sesame oil, adobo seasoning, garlic powder
- Cumin, rosemary, Italian seasoning, thyme, paprika, chili powder
- Crushed red pepper flakes (optional), Frank’s RedHot Sauce
- Light mayonnaise, white wine vinegar, Worcestershire sauce, bay leaves
Dairy & Refrigerated
- 18-pack large eggs
- Unsalted and salted butter (small boxes)
- Shredded part-skim mozzarella, sliced provolone or mozzarella
- Cheddar cheese block, reduced-fat cream cheese
- Pecorino Romano and Parmesan wedges
- Whole milk, skim milk, part-skim ricotta, small blue cheese package
- Light sour cream, nonfat plain Greek yogurt
- Refrigerated deep-dish pie crust (9-inch)
Canned & Jarred
- Peanut butter, chunky salsa
- Vegetable broth (32 oz), low-sodium beef broth (32 oz)
- Reduced-sodium chicken broth (32 oz and 15.5 oz)
- Crushed tomatoes (28 oz)
Frozen
- Chopped spinach (10 oz)
- Frozen peas and corn kernels
Dry Goods & Baking
- Almond flour, coconut flour, brown sugar
- Baking powder, baking soda
- Dry lentils (or pre-cooked)
- Palmini (hearts of palm) linguini (12 oz)
- A bottle of white wine such as Sauvignon Blanc (optional)
Note: Many items can be purchased gluten-free if preferred.