A free, flexible 7-day weight-loss meal plan with breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include nutrition details and Weight Watchers points where available, and the plan is designed to be adaptable to your preferences and goals.
Free 7-Day Healthy Meal Plan (Feb 16–22)
When winter is unpredictable, warm, comforting meals that are simple to prepare make eating well easier. Slow cooker dishes like Slow Cooker Salsa Chicken with Black Beans and Corn let you set it and forget it until dinner, while Instant Pot recipes such as Italian Pulled Pork Ragu cook faster, are versatile, and often yield leftovers for another meal.
If you’re new to these weekly plans, they’re intended as a flexible guide with plenty of room to add snacks, beverages, fruit, dessert, coffee, or wine, and you can swap in recipes you prefer. Aim for at least 1,500 calories per day depending on your goals and personal needs—age, weight and activity level will affect the right target for you. The plan includes a detailed grocery list to simplify shopping, reduce waste, save money and help keep you on track.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner that includes weekly meal grids, a 12-week meal plan, 30 recipes (15 new), and tear-out grocery lists. It also provides space for gratitude, intentions and weekly planning—designed to help you organize meals and stay consistent with healthy cooking.
Meal Plan Overview
Breakfast and lunch Monday through Friday are portioned for one person; dinners and all weekend meals are planned to serve four. Some recipes yield leftovers useful for lunches or additional dinners. The shopping list below is comprehensive and includes everything required to prepare the meals in this plan.
MONDAY (2/16)
B: Breakfast Burritos with an orange
L: Tuna and White Bean Salad
D: Kung Pao Tofu with 3/4 cup brown rice
Total Calories: 1,166*
TUESDAY (2/17)
B: Breakfast Burritos with an orange
L: Tuna and White Bean Salad
D: Slow Cooker Chicken Enchilada Stuffed Sweet Potatoes with Black Bean, Avocado, Cucumber Salad
Total Calories: 1,266*
WEDNESDAY (2/18)
B: Breakfast Burritos with 1/2 grapefruit
L: Turkey Club and an apple
D: Baked Pasta with Sausage and Spinach with Massaged Raw Kale Salad
Total Calories: 1,237*
THURSDAY (2/19)
B: Breakfast Burritos with 1/2 grapefruit
L: Leftover Baked Pasta with Sausage and Spinach
D: Chicken and Broccoli with 3/4 cup brown rice**
Total Calories: 1,124*
FRIDAY (2/20)
B: Air Fryer Breakfast Banana Split
L: Leftover Baked Pasta with Sausage and Spinach
D: Skillet Cajun-Spiced Fish with Tomatoes, 3/4 cup rice and String Beans with Garlic and Oil
Total Calories: 1,152*
SATURDAY (2/21)
B: Instant Pot Steel Cut Oats
L: Tuna Melt (recipe x 2) with an apple
D: Dinner out
Total Calories: 560*
SUNDAY (2/22)
B: Potato Cheddar Chive Bake with a kiwi
L: Italian Sub Broccoli Salad
D: Korean Beef Rice Bowls
Total Calories: 1,119*
*This plan is a guide. Women are often recommended to target approximately 1,500 calories per day depending on individual needs—use a calorie calculator to estimate your personalized requirements. The menus leave room for extra food or drinks such as coffee, snacks, fruit, dessert or wine. **Make an extra 3 cups of rice for Friday dinner if desired.
Shopping List
The list below covers produce, proteins, pantry items, dairy, grains and frozen goods required for the full 7-day plan. It’s organized to make grocery shopping efficient and budget-friendly.
Produce
- 2 medium oranges
- 1 large grapefruit
- 2 medium limes
- 1 medium lemon
- 5 ripe bananas
- 4 kiwis
- 1 pint blueberries (or small bag frozen)
- 5 apples
- 2 Hass avocados (about 6 oz each)
- 1 small and 2 medium red bell peppers
- 1 small green bell pepper
- 2 heads garlic
- Piece of fresh ginger (about 4 inches)
- 1 small and 1 medium English cucumber
- 2 medium zucchini
- 1 small bunch celery
- 1 large carrot
- 1 lb green beans
- 1 medium russet potato
- 4 medium sweet potatoes
- 1½ lbs broccoli florets
- 2 bunches scallions
- Small container fresh chives
- Small container fresh dill
- Small container fresh basil
- Small bunch fresh cilantro
- 1 head iceberg lettuce
- 5 oz clamshell baby arugula or spinach
- 1 bunch Lacinato kale
- 1 pint cherry or grape tomatoes
- 5 medium plus 1 large vine-ripened tomatoes
- 1 small red onion
- 1 medium yellow onion
Meat, Poultry & Fish
- 1 lb 93% lean ground beef
- 1 lb boneless skinless chicken breasts
- 1 lb thin-sliced boneless skinless chicken cutlets
- 1 lb raw sweet Italian chicken sausage
- 1 package center-cut bacon
- Small package Genoa salami (or 3 oz from the deli)
- Small package sliced deli ham (or 3 oz from the deli)
- Sliced deli turkey (about 6 oz)
- 1½ lbs white fish fillets (flounder, fluke or tilapia)
Condiments & Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Kosher salt
- Black pepper (or a pepper grinder)
- Pure maple syrup
- Ground cinnamon and cinnamon sticks
- Hot sauce (optional)
- Garlic powder
- Dijon mustard
- Paprika
- Light mayonnaise
- Red wine vinegar
- Oregano
- Rice vinegar
- Dry sherry
- Reduced sodium soy sauce
- Sambal Oelek (ground chili paste)
- Toasted sesame oil
- Bay leaves
- Crushed red pepper flakes
- Mirin
- White pepper (optional)
- Sesame seeds
- Cajun seasoning
- Gochujang sauce
Dairy & Refrigerated
- 14-oz extra-firm tofu
- 18-pack large eggs
- Pint liquid egg whites
- 5.3-oz low-fat cottage cheese
- 5.3-oz nonfat plain Greek yogurt
- Small container light sour cream
- 15-oz fat-free ricotta
- 8-oz 2% milk
- 8-oz skim, soy or unsweetened almond milk
- 16-oz bag shredded sharp cheddar
- 8-oz bag shredded part-skim mozzarella
- Small fresh mozzarella
- Reduced-fat provolone
- Sliced reduced-fat cheddar or American cheese
- Small wedge fresh Parmesan
- Small wedge Pecorino Romano (or substitute 1/2 cup Parmesan for baked pasta)
Grains
- 8-inch low-carb flour tortillas
- Loaf whole grain bread
- Small package steel cut oats
- Medium package dry brown rice (or pre-cooked equivalent)
- Package rigatoni pasta
Canned & Jarred
- 28-oz can crushed tomatoes
- 10-oz can enchilada sauce (or ingredients to make your own)
- Two 3-oz packets tuna in water
- Two 4.5-oz cans tuna in water
- Small jar sliced pepperoncini
- Small jar capers
- 14.5-oz can chicken broth
- 15.5-oz can black beans
- 15.5-oz can navy beans
- 15-oz can chickpeas
Frozen
- 10-oz package chopped spinach
Miscellaneous
- Small package light brown sugar
- Small package granulated sugar
- Small package pecan halves (or 2 Tbsp from bulk)
- Small package lightly salted peanuts (or 2 Tbsp from bulk)
- Cornstarch
- Colored sprinkles (optional)
- Heavy-duty aluminum foil
You can choose gluten-free substitutes where noted. This shopping list is arranged so you can shop efficiently and stick to the weekly plan, reducing impulse buys and meal-time stress.
Note: calorie totals are estimates intended as a guide. Adjust portion sizes or add snacks and drinks to meet your daily calorie and nutrient needs.