A free, flexible 7-day meal plan with breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include calorie counts and Weight Watchers Freestyle SmartPoints to help you stay on track.
To get the most from these plans, subscribe to the email list so you won’t miss new recipes and future meal plans. If you’ve pre-ordered the cookbook Skinnytaste One and Done, you can download four bonus recipes now with your pre-order. If you prefer to create your own menu, search the recipe index by course to mix and match breakfasts, lunches and dinners that suit your tastes.
These weekly plans are intended as a guide and are deliberately flexible—there’s room to add snacks, coffee, dessert, wine or extra portions if needed. Daily targets are built around roughly 1500 calories for guidance, but you can adjust portion sizes and swaps to match your personal calorie needs.
Meal plan overview
Breakfasts and lunches Monday through Friday are scaled for one person. Dinner recipes and all weekend meals are sized for a family of four. Many main dishes yield leftovers that work well for a second dinner or the next day’s lunch. The plan is Weight Watchers friendly and lists the updated Freestyle SmartPoints for convenience. Feel free to swap any recipe or use the menu as inspiration.
A clear, organized grocery list is included so shopping is quicker and less stressful. It helps reduce food waste, saves money and makes it easier to follow the plan without last-minute runs to the store. Cross-check your pantry—many staple condiments and spices are used repeatedly, so you may already own several items on the list.
If you’d like community support and recipe photos from others using these menus, join the Skinnytaste Facebook community where readers share what they’ve made and offer tips and ideas.
THE DETAILS:
Below is the daily plan with breakfasts (B), lunches (L) and dinners (D). Freestyle Points and estimated calorie totals are listed for each day. Use them as a guideline and adjust according to your preferences and nutritional needs.
MONDAY (6/4)
B: Avocado Toast with Sunny Side Egg (4)
L: Spiralized Raw Zucchini Salad with Avocado and Edamame (5)
D: Best Skinny Eggplant Rollatini (5) with an arugula salad* (4)
Totals: Freestyle Points 18, Calories 822**
TUESDAY (6/5)
B: Avocado Toast with Sunny Side Egg (4)
L: Leftover Best Skinny Eggplant Rollatini (5) with arugula salad (4)
D: Easy Crock Pot Chicken and Black Bean Taco Salad (6)
Totals: Freestyle Points 19, Calories 858**
WEDNESDAY (6/6)
B: Skinny Green Monster Smoothie (7)
L: Mayo-less Tuna Macaroni Salad (6)
D: Chicken and Broccoli Stir-Fry (4) with Cauliflower “Fried Rice” (1)
Totals: Freestyle Points 18, Calories 882**
THURSDAY (6/7)
B: 2 eggs (0) with 1 slice whole-grain toast (3) and a grapefruit (0)
L: Mayo-less Tuna Macaroni Salad (6)
D: Turkey Cutlets with Parmesan Crust (3) with Roasted Parmesan Green Beans (1)
Totals: Freestyle Points 13, Calories 859**
FRIDAY (6/8)
B: Skinny Green Monster Smoothie (7)
L: Egg, Tomato and Scallion Sandwich (4) and an apple (0)
D: Broiled Salmon with Rosemary (0) with Potato and Broccoli Cakes (4)
Totals: Freestyle Points 15, Calories 940**
SATURDAY (6/9)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (7) — recipe doubled to serve 4
L: Quinoa, Chickpea and Avocado Salad (3)
D: Dinner out — enjoy a meal away from home
Totals: Freestyle Points 10, Calories 508**
SUNDAY (6/10)
B: Tomato and Zucchini Frittata (2) with an orange (0)
L: French Bread Pizza Caprese (7)
D: Grilled Rosemary Lamb Chops (6) with Grilled Corn Salad with Feta (3)
Totals: Freestyle Points 18, Calories 874**
*Arugula salad: 7½ cups arugula, 2½ ounces shaved Parmesan and 10 tablespoons balsamic vinaigrette. Recipe serves 4 plus an extra portion used for Tuesday lunch.
**Calorie guidance: this plan is a sample menu. Women are often advised to aim for roughly 1500 calories per day, but individual needs vary. Use a calorie calculator to estimate your personal requirements and adjust portions or snacks accordingly. The plan leaves room for coffee, beverages, fresh fruit, snacks, dessert and occasional wine.
Google Doc
Shopping list
Below is a comprehensive grocery list organized by category. Quantities are provided to cover the week’s recipes; adjust based on household size and what you already have on hand.
Produce
- 2 medium Italian eggplants
- 2 medium heads garlic
- 1 medium grapefruit
- 1 small jalapeño
- 1 (2-inch) piece fresh ginger
- 1 small and 2 medium heads broccoli florets
- 1 medium head (about 24 ounces) cauliflower
- ¾ pound green beans
- 1 medium leek
- 1 (8-ounce) Russet potato
- 2 medium zucchini
- 1 small cucumber
- 4 oranges
- 1 apple (any variety)
- 1 small bunch/container fresh rosemary
- 1 small bunch fresh cilantro
- 1 large bunch scallions
- 1 small bunch/container fresh basil
- 7 medium or 6 large ears of corn
- 1 small and 4 medium vine-ripened tomatoes
- 1 dry pint cherry or grape tomatoes
- 3 medium limes
- 4 medium lemons
- 1 small red onion
- 2 medium yellow onions
- 1 small bag/bunch baby spinach (about 4 cups)
- 4 small bananas
- 2 clamshells baby arugula
- 1 large head Romaine or red leaf lettuce
- 2 small (4-ounce) and 1 medium (5-ounce) Hass avocados
Meat, poultry & fish
- 2 pounds boneless, skinless chicken breasts (approx. 4 pieces)
- 1 pound turkey breast cutlets (approx. 4 pieces)
- 1½ pounds salmon fillets (approx. 4 fillets)
- 28 ounces bone-in lamb loin chops (about 8 chops)
Grains
- 1 small loaf whole-grain sliced bread*
- 1 package small pasta (macaroni or shells)*
- 1 container seasoned breadcrumbs*
- 1 small package dry quinoa
- 1 (8-ounce) whole wheat baguette*
Condiments & spices
- Extra virgin olive oil
- Cooking spray or olive oil mister
- Kosher salt (Diamond Crystal recommended)
- Freshly ground black pepper
- Hot sauce (optional)
- Light balsamic vinaigrette
- Cumin
- Bay leaves
- Oregano
- Red wine vinegar
- Reduced-sodium soy sauce*
- Mirin
- Sesame oil
- White pepper (or black pepper for stir-fries)
- Canola oil
- Sesame seeds (optional)
- Garlic powder
- Light mayonnaise
- Ground ginger or fresh ginger
- Cinnamon
- Pure maple syrup
- Balsamic glaze
- Reduced-sodium taco seasoning
Dairy & refrigerated
- 2 dozen large eggs
- 1 small container part-skim ricotta cheese
- 1 wedge fresh Pecorino Romano
- 1 wedge fresh Parmesan
- 1 wedge fresh Asiago (or substitute ¼ cup Parmesan in frittata)
- 1 (8-ounce) bag shredded part-skim mozzarella
- 1 (8-ounce) container nonfat Greek yogurt
- 1 small ball fresh mozzarella (or 4 ounces part-skim mozzarella for pizzas)
- 1 small container/block feta cheese
- 1 quart unsweetened vanilla almond milk
- 1 small box butter
- 1 pint 1% buttermilk
- 1 (8-ounce) bag reduced-fat Mexican cheese blend
Frozen
- 1 small bag shelled edamame
- 1 (8-ounce) bag chopped spinach
- 1 small bag peas and carrots
- 1 small bag strawberries
Canned & jarred
- 1 small jar peanut or almond butter
- 1 jar Better’n Peanut Butter (or regular peanut butter)
- 1 (15-ounce) can garbanzo beans (chickpeas)
- 1 (15-ounce) can black beans
- 1 (5-ounce) can albacore tuna in water
- 1 small jar capers
- 1 (14.5-ounce) can chicken broth
- 1 small jar chunky salsa
- 1 (28-ounce) can crushed tomatoes
Miscellaneous dry goods
- 1 small bag granulated sugar
- 1 small container corn starch
- 1 small bag sliced almonds (optional)
- *Can substitute gluten-free ingredients where noted