A free 7-day flexible 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 check your personal points.
7 Day Healthy Meal Plan
As we head into fall, pumpkin season arrives. Start your mornings with Pumpkin Pie Overnight Oats, add Easy Pumpkin Spiced Granola to yogurt and bake Mini Pumpkin Chocolate Chip Muffins to make your home smell delicious. These seasonal recipes are simple, crowd-pleasing and fit well into a balanced weekly plan.
With grocery prices rising, many households need to adjust and be more creative with meals. One of the best ways to stay on budget and eat well is to plan ahead. Meal planning reduces waste, saves money and time, and makes it easier to stick to healthy habits. If you want additional budget-friendly five-day plans, consider signing up for premium meal plan services that offer extended collections and grocery strategies.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is now available. This 52-week spiral-bound planner includes weekly planning grids you can tear out and stick on the fridge, a 12-week meal plan, 30 recipes (15 new), and removable grocery lists. The planner also provides space for starting your week with gratitude, affirmations and intentions—helpful tools for building consistent routines.
Where to buy: Available through major retailers and bookstores.
A note about WW Personal Points
I no longer publish WW points directly because points vary across the updated WeightWatchers plans. However, each recipe card includes a link to the WW Personal Points recipe builder so you can view and add the recipe to your day from your WW account (U.S. only, you must be logged in). All cookbook recipes in the cookbook index have also been updated to reflect current points tools.
About the Meal Plan
These free 7-day flexible healthy meal plans are intended as a guide with plenty of wiggle room. Feel free to add coffee, extra snacks, fruits, desserts, wine or substitute meals to suit your tastes. Breakfasts and lunches Monday through Friday serve one; dinners and weekend meals serve four. Many recipes yield leftovers, so plan to repurpose them for lunches or a second dinner. Depending on your goals, aim for around 1500 calories per day as a baseline, adjusting for age, activity level and weight goals.
Included is a clear, organized grocery list designed to make shopping faster and less stressful. A good shopping list helps you stick to the plan, waste less food, and reduce dining out by ensuring you have what you need on hand.
If you enjoy community support, join the Skinnytaste Facebook Community to see photos, tips and ideas from others following the recipes. You can also subscribe to the email list to receive meal plans directly to your inbox so you never miss an update.
Meal Plan Overview
Breakfast and lunch Monday–Friday are single servings; dinners and weekend meals serve four. The grocery list covers all ingredients required to follow the plan. Some dinners make enough to provide leftovers for another meal.
MONDAY (9/19)
B: Banana Nut Protein Oats
L: Classic Egg Salad on 1 slice whole grain bread with ½ cup sliced cucumber
D: Kung Pao Tofu with ¾ cup brown rice
Total Calories: 1,119*
TUESDAY (9/20)
B: 15-Minute Protein Chia Seed Pudding
L: Leftover Classic Egg Salad on 1 slice whole grain bread with ½ cup sliced cucumber
D: Chicken Enchilada Stuffed Zucchini Boats with Cilantro Lime Rice
Total Calories: 1,067*
WEDNESDAY (9/21)
B: Banana Nut Protein Oats
L: Leftover Classic Egg Salad on 1 slice whole grain bread with ½ cup sliced cucumber
D: Spaghetti and Meatball Soup with Easy Garlic Knots**
Total Calories: 1,011*
THURSDAY (9/22)
B: 15-Minute Protein Chia Seed Pudding
L: Leftover Spaghetti and Meatball Soup with leftover Easy Garlic Knots
D: Pizza Sausage Rolls with a green salad#
Total Calories: 1,028*
FRIDAY (9/23)
B: Banana Nut Protein Oats
L: Leftover Spaghetti and Meatball Soup with leftover Easy Garlic Knots
D: Cajun Shrimp in Foil with Air Fryer Baked Potato
Total Calories: 1,155*
SATURDAY (9/24)
B: Spinach Ricotta Quiche
L: Open-Faced Tuna Melt Sandwiches (recipe x 2) with an apple
D: Dinner out
Total Calories: 550*
SUNDAY (9/25)
B: Leftover Spinach Ricotta Quiche
L: Warm Salad with Artichoke Hearts, Roasted Peppers and Mozzarella (recipe x 4)
D: Air Fryer Chicken Parmesan with Broccoli and Orzo
Total Calories: 974*
*This plan is a guide. Women should aim for around 1500 calories per day but individual needs vary. Use a reputable calorie calculator to estimate your personal needs. The plan leaves room to add beverages, snacks, fruit, dessert or wine.
**Green salad: 6 cups mixed greens, 2 scallions, and ½ cup each tomatoes, cucumbers, carrots and chickpeas with ¼ cup light vinaigrette.
# Double the dough recipe for Thursday dinner.
Shopping List
Produce
- 4 medium apples
- 3 medium bananas
- 1 medium lime
- 1 (6-ounce) container berries (your choice)
- 2 medium heads garlic
- 1 (2-inch) piece fresh ginger
- 2 large cucumbers
- 7 medium zucchini
- 2 medium ears of corn or a small bag of frozen kernels
- 2 medium plus 1 large red bell pepper
- 1 medium green bell pepper
- 2–4 medium Russet or Idaho potatoes (about 2 pounds)
- ½ pound broccoli florets
- 1 small bunch celery
- 2 medium carrots
- 2 bunches scallions
- 1 bunch fresh cilantro
- 1 large bunch fresh Italian parsley
- 1 small bunch fresh basil
- 1 large head Romaine lettuce
- 1 (5-ounce) bag baby spinach
- 1 (5-ounce) bag mixed greens
- 1 pint cherry or grape tomatoes
- 1 medium vine-ripened tomato
- 1 large red onion
- 1 medium yellow onion
Meat, Poultry and Fish
- 1¾ pounds boneless, skinless chicken breasts
- 1 small package turkey or chicken andouille sausage
- 2 Italian chicken sausage links
- 1 pound lean ground turkey
- 1 pound large shrimp
Grains
- Quick oats
- Spaghetti
- Orzo pasta
- Dry brown rice or pre-cooked equivalent
- Extra-long grain or basmati rice
- Seasoned breadcrumbs
- Loaf of sliced whole grain bread
- All-purpose unbleached flour
Condiments and Spices
- Extra virgin olive oil and canola oil
- Cooking spray
- Kosher salt and pepper
- Balsamic and red wine vinegar
- Regular or light mayonnaise
- Cajun or Creole seasoning
- Light vinaigrette or ingredients to make your own
- Crushed red pepper flakes (optional)
- Chipotle chili powder, oregano, cumin
- Sesame oil and optional sesame seeds
- Sambal Oelek, rice vinegar, reduced sodium soy sauce
- Paprika and pure maple syrup
Dairy & Refrigerated
- 18 large eggs
- Liquid egg whites
- Refrigerated deep dish pie dough (for a 9-inch deep dish pie)
- Extra-firm tofu
- Nonfat plain Greek yogurt
- Unsweetened almond milk or skim milk
- Skim milk (small container)
- Shredded reduced-fat sharp cheddar
- Part-skim mozzarella and fresh mozzarella
- Sliced provolone or mozzarella
- Sliced reduced-fat cheddar or American cheese
- Fresh Parmesan wedge
- Part-skim ricotta
- Butter
Canned and Jarred
- Jar of marinara or ingredients to make quick marinara
- Can of tomato sauce
- Can or tube of tomato paste
- Low-sodium chicken broth (2 cartons)
- Jar roasted red peppers
- Jar or can artichoke hearts
- Small jar capers
- Can chickpeas
- Canned tuna in water (2 cans)
- Small can or jar chipotle peppers in adobo
Dry Goods & Misc.
- Chopped walnuts and lightly salted peanuts (small packages)
- Brown sugar
- Chia seeds
- Dry sherry and dry white wine (small bottles)
- Vanilla protein powder and ready-to-drink protein shakes
- Cornstarch and baking powder
You can purchase gluten-free alternatives where needed.