A free, flexible 7-day weight-loss meal plan with breakfast, lunch, and dinner ideas plus a complete shopping list. All recipes include nutrition macros and Weight Watchers points to help you stay on track.
Free 7 Day Healthy Meal Plan (May 25-31)
Artichokes, which are in season in May, are an excellent source of fiber and potassium — and they’re delicious. They shine in salads like Warm Salad with Artichoke Hearts, Roasted Peppers and Mozzarella, in a creamy Spinach Artichoke Dip, or simply stuffed. Their versatility makes them an easy way to add flavor and nutrients to many dishes.
If you’re new to these meal plans, I publish free, flexible 7-day healthy meal plans regularly; they’re designed as a practical guide with plenty of wiggle room. You can add extra food—coffee, beverages, fruit, snacks, dessert, wine—or swap recipes for meals you prefer. Search the recipe index by course to find alternatives. Depending on your goals, aim for at least 1,500 calories per day as a general starting point; individual needs vary with age, weight and activity level.
A clear, organized grocery list is included to make shopping faster and less stressful. Planning ahead saves time and money, reduces food waste, and ensures you have the ingredients you need to stick with your meals for the week.
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Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner — a 52-week spiral-bound planner with weekly tear-out grids for the fridge, a 12-week meal plan, 30 recipes (15 new), and tear-out grocery lists. It includes space for gratitude, affirmations and intentions to help you start each week with clarity. This planner helps make weekly meal planning simple and consistent.
Buy the Skinnytaste meal planner here:
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With grocery prices rising, meal planning is one of the best strategies to save money while eating well. Meal planning reduces trips to the store, lowers food waste, and helps you cook more at home. For more budget-friendly options, consider the 5-day Budget Friendly Meal Plans available through Relish+ (a free trial may be available).
Meal Plan:
Breakfast and lunch Monday–Friday are planned for one serving; dinners and all meals on Saturday and Sunday are planned for a family of four. Some recipes make leftovers sufficient for an extra dinner or a lunch the next day. The shopping list is comprehensive and covers every ingredient needed for the week.
MONDAY (5/25)
B: Protein PB & J Smoothie Bowl with 1 tablespoon drizzled peanut butter
L: Asian Chicken Salad with Chili Crisp Dressing
D: Pesto Pasta with Arugula, Asparagus, Peas and Pistachios
Total Calories: 1,114*
TUESDAY (5/26)
B: Protein PB & J Smoothie Bowl with 1 tablespoon drizzled peanut butter
L: Asian Chicken Salad with Chili Crisp Dressing
D: Shrimp Tacos with Spicy Sauce and Latin Yellow Rice
Total Calories: 1,221*
WEDNESDAY (5/27)
B: Mushroom-Spinach Scrambled Eggs
L: Asian Chicken Salad with Chili Crisp Dressing
D: Steak Kebabs with Chimichurri with leftover Latin Yellow Rice and Perfectly Grilled Zucchini
Total Calories: 1,108*
THURSDAY (5/28)
B: Peach Pie Cottage Cheese Bowls
L: Asian Chicken Salad with Chili Crisp Dressing
D: Turkey Stuffed Peppers with 1 cup Black Bean, Avocado, Cucumber and Tomato Salad
Total Calories: 1,052*
FRIDAY (5/29)
B: Peach Pie Cottage Cheese Bowls
L: Leftover Turkey Stuffed Peppers with 1 cup Black Bean, Avocado, Cucumber and Tomato Salad
D: Mediterranean Fish Foil Packets (double batch) with ½ recipe of Greek Orzo Salad
Total Calories: 1,121*
SATURDAY (5/30)
B: Lemon Blueberry Buttermilk Sheet Pan Pancakes with 1 tablespoon maple syrup, 2 strips bacon and 1 cup mixed berries
L: Perfect Air Fryer Shrimp with leftover Greek Orzo Salad
D: Dinner out
Total Calories: 740*
SUNDAY (5/31)
B: Leftover Lemon Blueberry Buttermilk Sheet Pan Pancakes with 1 tablespoon maple syrup, 2 strips bacon and ½ banana (sliced)
L: Italian Sub Broccoli Salad
D: Chicken Tzatziki Bowls
Total Calories: 1,160*
*This plan is a guide. Women may aim for around 1,500 calories per day depending on personal goals. Here’s a helpful calculator to estimate calorie needs. The plan allows room to add foods like coffee, snacks, fruit, desserts or a glass of wine.
*Google Doc
Shopping list
Produce
- 2 large bananas
- 2 medium peaches
- 1 dry pint fresh blueberries
- 1 (12-ounce) container fresh strawberries
- 1 (6-ounce) container fresh raspberries
- 1 (6-ounce) container fresh blackberries
- 1 small plus 4 medium lemons
- 4 medium limes
- 3 small mandarin or clementine oranges
- 3 medium (6-ounce) Hass avocados
- 1 medium head garlic
- 1 small jalapeño
- 1 medium orange bell pepper
- 3 large red bell peppers
- 1 small package sweet mini peppers
- ½ pound asparagus
- 1 small cucumber
- 1 medium plus 1 large English cucumber
- 3 mini (Persian) cucumbers (or another small English cucumber)
- 2 medium zucchini
- 1 pound broccoli florets
- 1 (4-ounce) package mushrooms
- 1 large bunch scallions (about 8)
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh basil
- 1 small bunch/container fresh oregano (optional)
- 1 small bunch/container fresh chives (or 1 tbsp scallion greens)
- 1 medium bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 (5-ounce) clamshell baby spinach
- 1 (5-ounce) clamshell baby arugula
- ½ small head green or red cabbage (or 1 small bag pre-shredded)
- 1 small head Napa cabbage
- 1 dry pint plus 1 (1-pound) container cherry or grape tomatoes
- 3 medium vine-ripened tomatoes
- 2 small plus 1 large red onion
- 1 medium yellow onion
Meat, Poultry and Fish
- 1 large package center-cut bacon (about 16 strips)
- 1 rotisserie chicken
- 1 small package sliced Genoa salami
- 1 small package sliced deli turkey (about 3 ounces)
- 1 small package sliced deli ham (about 3 ounces)
- 1¼ pounds sirloin or Angus beef
- 1 pound 93% lean ground turkey
- 2¼ pounds peeled and deveined jumbo shrimp
- 1½ pounds skinless white fish (flounder, porgy, cod or bass)
- 1 pound boneless, skinless chicken thighs
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray or oil mister
- Kosher salt
- Pepper grinder or fresh peppercorns
- Cinnamon
- Honey
- Vanilla extract
- Maple syrup
- Crushed red pepper flakes
- Sesame seeds
- Dried minced garlic
- Sesame oil
- Rice vinegar
- Garlic powder
- Paprika
- Parsley
- Red wine vinegar
- Oregano
- Tajin or Old Bay (for Shrimp Tacos)
- Sriracha or Louisiana-style hot sauce
- Mayonnaise
- Sazon seasoning or ingredients to make your own
- Apple cider vinegar
- Basil
- Cumin
- Turmeric
Dairy & Misc. Refrigerated Items
- ½ dozen large eggs
- 1 (8-ounce) container milk of your choice
- 1 pint low-fat buttermilk
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (5.3-ounce) container low-fat plain Greek yogurt
- 1 (16-ounce) container low-fat cottage cheese
- 1 small box unsalted butter
- 1 container feta in brine
- 1 (4-ounce) chunk fresh mozzarella
- 1 small block reduced-fat provolone
- 1 small wedge fresh Parmesan
- 1 (8-ounce) bag shredded reduced-fat cheddar
- 1 small package wonton wrappers (or pre-made wonton strips)
Grains*
- 1 small package white whole wheat flour
- 1 small package unbleached all-purpose flour
- 1 package whole wheat fusilli pasta
- 1 package orzo pasta
- 1 small package corn tortillas
- 1 small package dry long-grain rice
- 1 small package dry brown rice (or 1½ cups pre-cooked)
- 1 small package dry quinoa (or 2 cups pre-cooked)
Canned and Jarred
- 1 small jar Castelvetrano olives
- 1 small jar pitted kalamata olives
- 1 small jar pepperoncini
- 1 small jar capers
- 1 (4-ounce) jar tomato sauce
- 1 (15.5-ounce) can black beans
- 1 (15-ounce) can chickpeas
- 1 (14-ounce) can reduced-sodium chicken broth
- 1 small jar peanut butter
Frozen
- 1 small package blueberries
- 1 small package strawberries
- 1 small package peas
Misc. Dry Goods
- 1 package chicken or vegetable bouillon cubes
- 1 small package brown sugar
- 1 small package granulated sugar
- Baking powder
- Baking soda
- 1 small package vanilla protein powder
- 1 small package roasted shelled pistachios (about 1/3 cup)
- 1 small package slivered almonds
Non-Food Items
- Metal or bamboo skewers
*You can buy gluten-free alternatives if desired.