Download 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 Weight Watchers points to help you track your progress.
Free 7 Day Healthy Meal Plan (Oct 2-8)
Thank you to everyone who attended the recent book signings — it was a joy meeting so many of you. I’m grateful for your support that helped Skinnytaste Simple reach top ranks on Amazon this week and land at #2 on the New York Times Best Seller list. I’ll be doing another signing in New Jersey on Sunday, October 8th, 11–12:30 at Uncle Giuseppe’s in Morris Plains — I hope to see you there.
With grocery prices rising, many of us are adjusting budgets and getting creative in the kitchen. One of the best ways to save money and maintain healthy habits is to meal plan. For more budget-friendly plans, consider Relish+ for additional 5-day Budget Friendly Meal Plans — a 14-day free trial is available.
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner — a 52-week spiral-bound planner with weekly grids you can tear out, a 12-week meal plan, 30 recipes (15 new), and tear-out grocery lists. It also includes spaces for gratitude, affirmations and weekly intentions to help you start each week with a clear plan.
Buy the Skinnytaste meal planner here:
- Amazon
- Barnes & Noble
- Indie Bound
A note about WW Points
If you follow Weight Watchers, recipes on this site have been updated to reflect the current Weight Watchers program and show points under each recipe title. The WW button on recipe cards links to the Weight Watchers recipe builder so you can view how points were calculated and add recipes to your day (U.S. users must be logged in to their account). All cookbook recipes in the cookbook index have also been updated.
About The Meal Plan
These free, 7-day flexible healthy meal plans are designed as a guide with plenty of room to customize. You can add coffee and other beverages, fruit, snacks, dessert, or wine, and swap recipes for meals you prefer. Search the recipe index by course to find exactly what you need. Depending on your goals, aim for at least 1,500 calories per day as a starting point — individual needs vary by age, weight and activity level.
The plan includes a detailed, organized grocery list to simplify shopping, reduce waste, save money and keep you on track throughout the week. Planning ahead means fewer last-minute takeout meals and less food wasted.
Join the Skinnytaste Facebook Community to share photos and ideas — it’s a supportive place where members post what they’re cooking. You can also subscribe to the email list to receive future meal plans and updates.
Meal Plan:
Breakfast and lunch Monday–Friday are portioned for one person; dinners and all weekend meals are scaled to serve a family of four. Some recipes yield leftovers suitable for an extra night or for the next day’s lunch. The grocery list covers everything you need for the full plan.
MONDAY (10/2)
B: Pumpkin Overnight Oats
L: Chicken Salad with Lemon and Dill on 1 slice sourdough with an apple
D: Spicy Gochujang Tofu Bowl (double batch)
Total Calories: 1,139*
TUESDAY (10/3)
B: Pumpkin Overnight Oats
L: Chicken Salad with Lemon and Dill on 1 slice sourdough with an apple
D: Turkey Chili Taco Soup with 1 oz avocado and 2 tbsp shredded cheddar, served with 12 tortilla chips
Total Calories: 1,097*
WEDNESDAY (10/4)
B: Huevos Pericos (half recipe)
L: Chicken Salad with Lemon and Dill on 1 slice sourdough with an apple
D: Leftover Turkey Chili Taco Soup with 1 oz avocado and 2 tbsp shredded cheddar, plus 12 tortilla chips
Total Calories: 1,100*
THURSDAY (10/5)
B: Huevos Pericos (half recipe)
L: Chickpea Tuna Salad over 2 cups mixed greens
D: Baked Chicken Thighs with Brussels and Sweet Potato
Total Calories: 1,157*
FRIDAY (10/6)
B: Greek Yogurt with Berries, Nuts and Honey
L: Chickpea Tuna Salad over 2 cups mixed greens
D: Salmon Coconut Curry with Spinach and Chickpeas with ½ piece whole wheat naan
Total Calories: 1,126*
SATURDAY (10/7)
B: Yogurt Sheet Pan Pancakes with Mixed Berries with 1 tbsp maple syrup
L: Classic Egg Salad on 1 slice sourdough and an orange
D: Dinner out
Total Calories: 606*
SUNDAY (10/8)
B: Leftover Yogurt Sheet Pan Pancakes with Mixed Berries with 1 tbsp maple syrup
L: Tuna Poke Salad (double batch)
D: Ropa Vieja with ¾ cup brown rice and 1 oz avocado
Total Calories: 1,227*
*These calorie totals are a guide. Women may aim for around 1,500 calories per day depending on individual needs. Use a trusted calorie calculator to estimate your personal needs. The plan leaves room to add coffee, beverages, fruit, snacks, dessert, or wine as desired.
*Google document with details and notes is available for reference.
Shopping List
Produce
- 3 medium apples
- 4 medium oranges
- 1 (6-ounce) container blueberries
- 1 (6-ounce) container raspberries or blackberries
- 1 (12-ounce) container strawberries
- 1 medium banana
- 1 medium lemon
- 1 medium lime
- 2 medium (6-ounce) plus 1 large (7-ounce) Hass avocados
- 1 large head garlic
- 1 (4-inch) piece fresh ginger
- 1 large Fresno chili
- 1 medium green bell pepper
- 2 medium red bell peppers
- 1 pound Brussels sprouts
- 1 pound (2 medium) sweet potatoes
- 1 large carrot
- 2 Persian (mini) cucumbers or 1 small English cucumber
- 2 large bunches scallions
- 1 small bunch fresh dill
- 1 small bunch fresh cilantro
- 1 small bunch fresh chives (or substitute scallion greens)
- 1 (5-ounce) bag baby spinach
- 1 (1-pound) bag mixed greens
- 1 large or 2 small bags tri-color coleslaw mix (you need 6 cups)
- 1 medium vine-ripened tomato
- 1 small red onion
- 1 small, 1 medium and 1 large yellow onion
Meat, Poultry and Fish
- 1 rotisserie chicken
- 2 pounds (4 large) bone-in chicken thighs
- 1.3 pounds 99% lean ground turkey
- 1½ pounds (4) skin-on salmon fillets
- 2 pounds flank steak
- 1 pound sushi-grade tuna
Grains*
- 1 small package dry brown rice (or 5 cups pre-cooked)
- 1 small package quick oats
- 1 small package unbleached all-purpose flour
- 1 small package white whole wheat flour
- 1 large bag tortilla chips
- 1 loaf sliced sourdough bread
- 1 package whole wheat naan (you need 2 pieces)
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray or oil mister
- Kosher salt (Diamond Crystal recommended)
- Pepper grinder or fresh peppercorns
- Cinnamon
- Pumpkin pie spice
- Gochujang sauce
- Reduced-sodium soy sauce
- Unseasoned rice vinegar
- Sesame oil
- Honey
- Pure maple syrup
- Taco seasoning or ingredients to make your own
- Adobo seasoning
- Red wine vinegar
- Rice wine vinegar
- Garlic powder
- Rosemary
- Madras curry powder
- Vanilla extract
- Mayonnaise
- Paprika
- Sriracha
- Wasabi (tube)
- Furikake (Eden Shake recommended)
- Sazon
- Oregano
- Cumin
- Bay leaves
Dairy & Refrigerated Items
- 1 pint milk (dairy or non-dairy)
- 1 18-pack large eggs
- 1 (6-ounce) container nonfat plain Greek yogurt
- 1 (16-ounce) container nonfat plain yogurt
- 1 small package unsalted butter
- 2 (14-ounce) packages extra-firm tofu
- 1 (8-ounce) bag shredded cheddar cheese
Canned and Jarred
- 1 (8-ounce) can tomato paste
- 1 (8-ounce) can tomato sauce
- 1 (10-ounce) can RoTel tomatoes with green chilies
- 1 small jar pitted green olives
- 1 small jar capers
- 1 (15-ounce) can no-salt-added kidney beans
- 1 (16-ounce) can fat-free refried beans
- 2 (15-ounce) cans chickpeas
- 1 (15-ounce) can corn (or frozen corn)
- 1 (32-ounce) carton reduced-sodium chicken broth
- 1 (32-ounce) carton chicken broth
- 1 (14-ounce) can light coconut milk
- 1 (6-ounce) can wild albacore tuna in water
- 1 small jar pumpkin butter or ingredients to make your own
Frozen
- 1 small package shelled edamame
Misc. Dry Goods
- 1 small package chia seeds (or 2 tsp from bulk)
- 1 small package walnuts (or 3 tbsp from bulk)
- Baking powder
- Baking soda
- 1 small package granulated sugar
- 1 bottle dry white wine (optional; can substitute extra chicken broth in recipes)
*You can choose gluten-free substitutes if desired.