A free, flexible 7-day weight-loss meal plan with breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include macros and Weight Watchers points to help you stay on track.
Free 7 Day Healthy Meal Plan (July 20–26)
Beat the summer heat with crisp, lettuce-free salads and easy-to-assemble meals that travel well for picnics, barbecues, and pool days. These recipes don’t rely on delicate leafy greens, so they stay fresh longer and require minimal hands-on cooking.
Favorites this week include Cucumber Melon Salad, White Bean Salad and Grilled Chicken with Mango Black Bean Salad. They require little or no stovetop time, are easy to clean up, and deliver bright, fresh flavors for lunch, dinner, or sharing with friends.
If you’re new to these weekly guides, these free 7-day meal plans are designed as flexible templates. There’s plenty of room to add snacks, coffee, extra portions, fruit, dessert or a glass of wine, and you can swap in other recipes from the recipe index if you prefer. As a general target, consider aiming for at least 1,500 calories per day depending on your goals, age, and activity level; individual needs will vary.
This plan also includes a detailed grocery list to simplify shopping, save money, and reduce food waste by ensuring you have everything on hand. Planning your meals ahead will help you dine out less frequently and stick to healthier choices.
Join the community on Facebook to see photos and variations of these recipes and to share your results. If you prefer email updates, subscribe to receive future meal plans directly to your inbox.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a spiral-bound weekly planner featuring tear-out meal planning grids, a 12-week plan, 30 recipes (15 new ones), and grocery lists you can remove and use on the fridge. It also includes space for gratitude, intentions, and weekly goals—handy for anyone who likes to start the week with a plan.
Buy the Skinnytaste meal planner here:
- Amazon
- Barnes & Noble
- Indie Bound
With grocery prices rising, meal planning is one of the best ways to stick to a budget while eating well. Meal planning reduces impulse purchases, minimizes food waste, and helps you prepare balanced meals faster. For additional budget-friendly plans, consider the 5-day meal plan options available through Relish+ with a trial period.
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 useful for second-night dinners or next-day lunches. The grocery list below covers all ingredients needed for the full week.
MONDAY (7/20)
B: Feta Eggs with Zucchini
L: Chicken Egg Roll Bowl
D: Spicy Gochujang Tofu Bowls (make two batches)
Total Calories: 1,199*
TUESDAY (7/21)
B: Feta Eggs with Zucchini
L: Chicken Egg Roll Bowl
D: One-Pot Cheesy Turkey Taco Chili Mac with Best Guacamole
Total Calories: 1,160*
WEDNESDAY (7/22)
B: Avocado Toast with Sunny-Side Egg**
L: Chicken Egg Roll Bowl
D: Leftover One-Pot Cheesy Turkey Taco Chili Mac with Guacamole
Total Calories: 1,105*
THURSDAY (7/23)
B: Air Fryer Breakfast Banana Split
L: Tuna Egg Salad with 12 small whole-grain crackers
D: Grilled Sausage and Peppers served with Red Potato Salad
Total Calories: 1,262*
FRIDAY (7/24)
B: Air Fryer Breakfast Banana Split
L: Tuna Egg Salad with 12 small whole-grain crackers
D: Smashed Salmon Broccoli Rice Bowl
Total Calories: 1,191*
SATURDAY (7/25)
B: Protein PB & J Smoothie Bowl (make recipe times four), topped with 1 tablespoon melted peanut butter
L: Zesty Lime Shrimp and Avocado Salad with 12 tortilla chips
D: Dinner out
Total Calories: 699*
SUNDAY (7/26)
B: Tex-Mex Migas
L: Tomato, Mozzarella, and Roasted Pepper on Whole Wheat Bread (make recipe times four)
D: Feta-Brined Chicken Bowls with Salad Shirazi
Total Calories: 1,094*
*Calorie estimates are a guide. Many women aim for around 1,500 calories per day depending on personal needs. Use a calorie calculator to determine your individual goal. This plan leaves room for beverages, snacks, fruit, and treats. **For the Avocado Toast with Egg, make a hard-boiled egg and prepare four extra eggs for lunches on Thursday and Friday as noted.
*Google doc with printable details is available for reference.
Shopping list
Produce
- 2 medium bananas
- 4 medium limes
- 2 medium plus 1 large lemon
- 5 medium (6-ounce) Hass avocados
- 1 large head garlic
- 1 (2-inch) piece fresh ginger
- 2 medium jalapeños (plus 1 optional for guacamole)
- 2 medium red bell peppers
- 1 medium yellow bell pepper
- 1 medium green bell pepper
- 4 mini (Persian) cucumbers or 1 large English cucumber
- 1 large zucchini
- 2 heads baby bok choy
- 1 pound broccoli florets (or a 12-ounce bag pre-cut)
- 1½ pounds baby red potatoes
- 2 medium packages tri-color coleslaw or broccoli slaw
- 1 large bunch scallions (about 12)
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh mint
- 1 small bunch/container fresh basil
- 4 medium vine-ripened tomatoes
- 2 large Roma tomatoes
- 2 medium red onions
- 3 medium yellow onions
Meat, Poultry and Fish
- 1 pound 93% lean ground chicken
- 1 1/3 pound 93% lean ground turkey
- 1 pound thin-sliced chicken breast cutlets
- 14 ounces Italian chicken sausage (mild or hot)
- 1 pound jumbo peeled and cooked shrimp
- 1¼ pounds (4) skinless salmon fillets
Condiments and Spices
- Extra-virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray or oil mister
- Kosher salt
- Pepper grinder or fresh peppercorns
- Crushed red pepper flakes
- Pure maple syrup
- Cinnamon
- Reduced-sodium soy sauce*
- Mirin or dry sherry
- Sesame oil
- Regular or light mayonnaise
- Balsamic vinegar
- Gochujang
- Unseasoned rice vinegar
- Honey
- Garlic powder
- Onion powder
- Cumin
- Chili powder
- Paprika
- Oregano
- Dijon mustard
- Sriracha sauce
- Red wine vinegar
- Black and white sesame seeds
- Turmeric
Dairy & Refrigerated
- 1 18-pack large eggs
- 1 package feta in brine
- 1 (16-ounce) container nonfat plain Greek yogurt
- 2 (14-ounce) packages extra-firm tofu
- 1 (8-ounce) carton unsweetened almond or oat milk (or milk of choice)
- 1 (4-ounce) chunk fresh mozzarella
- 1 small package queso fresco (optional sub for feta)
- 1 (8-ounce) bag shredded reduced-fat sharp cheddar cheese
Grains*
- 1 package small pasta shells, whole wheat or white
- 1 (8-ounce) plus 1 (13-ounce) loaf Italian bread (or sliced bread as a substitute)
- 1 small loaf sliced sourdough or whole-grain bread
- 1 small package dry jasmine or basmati rice (or 7 cups pre-cooked)
- 1 small package dry brown rice (or 2 cups pre-cooked)
- 1 small box whole-grain or seeded crackers
- 1 small package corn tortillas
- 1 medium bag tortilla chips
Canned & Jarred
- 2 (2.6-ounce) packets light tuna in water
- 1 small jar roasted red peppers
- 1 small jar salsa
- 1 (10-ounce) can RoTel tomatoes with green chiles
- 1 (8-ounce) can tomato sauce
- 1 (16-ounce) can fat-free refried beans
- 1 (14.5-ounce) can pink or red beans
- 1 (15-ounce) can reduced-sodium chicken broth
- 1 small jar peanut butter
Frozen
- 1 large bag blueberries
- 1 large bag strawberries
Misc. Dry Goods
- 1 small package pecan halves (or ¼ cup from bulk)
- 1 small package vanilla protein powder
- Colored sprinkles (optional for Breakfast Banana Split)
*You can choose gluten-free alternatives if desired.