A free, flexible 7-day weight loss meal plan that includes breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include macros and links to the WW Recipe Builder so you can view your personal points.
7 Day Healthy Meal Plan
October is the season for pumpkins, crisp autumn leaves and cooler evenings—perfect for a warm, comforting bowl of soup. If you like a slow-cooker option that’s ready when you get home, try Slow Cooker Butternut Pear Soup. If you prefer a quick dinner after work, the Instant Pot Turkey Meatball and Ditalini Soup is a great pick. For a hearty, popular choice with multiple cooking methods, the Beef, Tomato and Acini di Pepe Soup delivers big flavor. Serve soups with a bright salad or easy garlic knots for a satisfying meal.
With grocery prices rising, meal planning is one of the best ways to save money, reduce waste and keep your eating on track. Planning ahead means fewer last-minute takeout meals and better use of ingredients. For additional budget-conscious plans, consider the 5-day Budget Friendly Meal Plans available through Relish+ (14-day free trial offered).
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is now available as a spiral-bound 52-week planner. It features weekly tear-out planning grids for your fridge, a 12-week meal plan, 30 recipes (15 new), and detachable grocery lists. Each week includes space for gratitude, affirmations and intentions to help you start the week focused and organized.
Where to buy the meal planner
- Amazon
- Barnes & Noble
- Indie Bound
A note about WW Personal Points
Because WW (Weight Watchers) plans change over time, I no longer list fixed points for recipes. Instead, each recipe includes a link to the WW Recipe Builder where you can view WW PersonalPoints for your account (US only; you must be logged in). Look for the orange button in the recipe card to open the WW points in the builder. Cookbook recipes in the cookbook index have been updated as well.
About the Meal Plan
These free 7-day flexible meal plans are meant as a guide and include room for adjustments. You can add extra servings, coffee, beverages, fruit, snacks, dessert or wine, or swap in other recipes from the recipe index. For many women, a target of around 1,500 calories per day is a good baseline, but calorie needs vary by age, activity level and goals—use a reliable calculator to estimate your personal needs.
The plan also includes a well-organized grocery list to make shopping faster and less stressful. Meal planning saves time and money, reduces food waste, and helps you stay consistent with healthier meals.
If you’d like community support, join the Skinnytaste Facebook Community where members share photos and tips. You can also subscribe to the email list to receive meal plans and updates directly to your inbox.
Meal Plan
Breakfasts and lunches Monday–Friday are sized for one person. Dinners and weekend meals are sized for a family of four. Many recipes yield leftovers that can serve as the next day’s lunch. The shopping list below covers everything needed for the full plan.
MONDAY (10/3)
B: Savory Cottage Cheese Bowls
L: Kale and Butternut Squash Salad with Pears and Almonds (prep ahead optional)
D: Sheet Pan Baked Feta with Broccolini, Tomatoes and Chickpeas
Total calories (estimate): 1,021
TUESDAY (10/4)
B: Mushroom-Spinach Scrambled Eggs
L: Leftover Kale and Butternut Squash Salad
D: Ground Turkey Taco Skillet
Total calories (estimate): 1,202
WEDNESDAY (10/5)
B: Savory Cottage Cheese Bowls
L: Spicy Canned Salmon Rice Bowl
D: Chicken Rollatini with Spinach alla Parmigiana with 1 cup whole wheat orzo and a green salad
Total calories (estimate): 1,087
THURSDAY (10/6)
B: Mushroom-Spinach Scrambled Eggs
L: Roast Beef, Arugula and Shaved Parmesan on a Baguette with 8 baby carrots
D: Leftover Chicken Rollatini with whole wheat orzo and leftover green salad
Total calories (estimate): 1,060
FRIDAY (10/7)
B: 2 hard-boiled eggs with 2 oz avocado and ½ cup grape tomatoes
L: Roast Beef, Arugula and Shaved Parmesan on a Baguette with 8 baby carrots
D: Pineapple Shrimp Fried Rice
Total calories (estimate): 990
SATURDAY (10/8)
B: Pumpkin Cream Cheese Muffins with ¾ cup plain Greek yogurt and 1 tsp honey
L: White Bean Turkey Chili with 2 tbsp shredded cheddar and 1 oz avocado
D: Dinner out (flexible)
Total calories (estimate): 690
SUNDAY (10/9)
B: Leftover Pumpkin Cream Cheese Muffins with ¾ cup plain Greek yogurt and 1 tsp honey
L: Leftover White Bean Turkey Chili with cheddar and avocado
D: Ratatouille Baked Chicken
Total calories (estimate): 1,233
*Prep the kale and butternut squash salad Sunday night if you’d like a quicker start to the week.
**These calorie totals are estimates and meant as a guide. Use a trusted calorie calculator to determine your own needs. The plan allows room for coffee, beverages, fruit, snacks, dessert and wine.
# Green salad = 12 cups mixed greens, 4 scallions, and 1 cup each of tomatoes, cucumbers, carrots and chickpeas with ½ cup light vinaigrette. Reserve half the salad with dressing on the side for Thursday’s dinner.
Shopping List
Produce
- 1 medium lemon
- 1 medium lime
- 1 small pear
- 2 small pineapples
- 1 small (5-ounce) and 1 large (7-ounce) Hass avocado
- 2 small jalapeños
- 4 Persian cucumbers (or 1 large English)
- 2 medium zucchini
- 1 medium red bell pepper
- 1 medium yellow bell pepper
- 2 bunches broccolini
- 1 medium ear of corn (or frozen kernels)
- 1 small butternut squash (or 10 oz pre-cut)
- 1 large eggplant
- ½ lb sliced mushrooms
- 1 large head garlic
- 1 small bag baby carrots
- 1 small bunch fresh cilantro
- 1 large bunch/container fresh basil
- 1 small bunch fresh thyme (or 1 tsp dried for ratatouille)
- 2 medium bunches scallions
- 1 (5-oz) container baby arugula
- 1 (1-lb) container mixed greens
- 1 small bunch spinach
- ½ small head or a small bag pre-shredded purple cabbage
- 1 small bunch kale
- 1 dry pint heirloom cherry tomatoes
- 1 lb container grape or cherry tomatoes
- 6 vine-ripened tomatoes (mixed sizes)
- 1 small red onion
- 5 small plus 1 medium yellow onion
Meat, Poultry & Fish
- 8 bone-in chicken thighs
- 1½ lb thin boneless, skinless chicken breast cutlets (about 8)
- 4 lb 93% lean ground turkey
- 4 oz sliced lean deli roast beef
- 1¼ lb large peeled and deveined shrimp
Grains
- 1 small bag tortilla chips
- 1 (1-lb) package whole wheat orzo
- 1 small baguette or French bread (about 6 oz)
- Whole white wheat flour (small package)
- Unbleached all-purpose flour (small package)
- Dry brown rice (small package) or 3¾ cups pre-cooked rice
- Whole wheat seasoned breadcrumbs
Condiments & Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil mister or spray
- Kosher salt
- Freshly ground black pepper
- Coconut oil
- Balsamic vinegar
- Honey
- Dijon mustard
- Crushed red pepper flakes
- Chili powder
- Smoked paprika
- Cumin
- Cayenne
- Light mayonnaise
- Light vinaigrette
- Soy sauce
- Fish sauce
- Pumpkin pie spice
- Nutmeg
- Cinnamon
- Vanilla extract
- Oregano
- Bay leaves
- Furikake (or sesame seeds)
- Sriracha
Dairy & Refrigerated
- 1 dozen large eggs
- 1 pint liquid egg whites
- 1 (8-oz) block reduced-fat cream cheese
- Small container part-skim ricotta cheese
- Small tub light sour cream
- 1 (16-oz) tub low-fat cottage cheese
- Small package bleu cheese
- 1 (8-oz) chunk feta cheese
- 1 (8-oz) bag shredded cheddar
- 1 (8-oz) bag shredded reduced-fat Mexican blend
- Small wedge fresh Parmesan
- 1 (16-oz) plus 1 (32-oz) tubs nonfat plain Greek yogurt
Canned & Jarred
- 2 (15-oz) cans chickpeas
- 1 (15-oz) can pinto beans
- 4 (15.5-oz) cans cannellini or navy beans
- 1 (4.5-oz) can diced green chilies
- 1 (4-oz) can or tube tomato paste
- 1 (15-oz) can pumpkin puree
- 1 (32-oz) carton chicken broth
- 1 (12-oz) jar salsa
- 1 small jar marinara (or ingredients to make your own)
- 1 (5-oz) can skinless wild pink or red salmon
Frozen
- 1 small package chopped spinach
Dry Goods & Snacks
- Shelled pistachios (or 2 tbsp from bulk)
- Sliced almonds (or 2 tbsp from bulk)
- Small package raw sugar
- Baking soda
You can substitute gluten-free products where indicated if desired.
Printable shopping list and detailed plan are available as a Google Doc for easy printing and customization.