A free, flexible 7-day weight loss meal plan with breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include macro information and links to the WW recipe builder so you can get your personal points.
7 Day Healthy Meal Plan
All recipes have been updated to reflect the current WW program and the points are shown in blue beneath each recipe title. My recipes are designed to be accessible to everyone—whether you’re following Whole30, searching for vegetarian or high-protein options, need dairy-free or low-carb meals, or simply want family-friendly healthy dinners.
With grocery prices rising, meal planning is one of the best ways to eat well on a budget. Planning ahead saves time, reduces food waste and helps you avoid unnecessary trips to the store. If you prefer additional budget-focused options, you can sign up for Relish+ to access more 5-day Budget Friendly Meal Plans (a free trial is available).
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is now available. This 52-week spiral-bound planner includes weekly tear-out meal planning grids, a 12-week meal plan, 30 recipes (15 new), and grocery list pages you can remove and use on the fridge. Each week also has space for gratitude, affirmations and intentions to help you start the week focused and organized.
Buy the meal planner here:
- Amazon
- Barnes & Noble
- Indie Bound
A note about WW Personal Points:
Recipe points are updated for the current WW program and appear under each recipe title. Use the orange button in the recipe card to open the WW site and view or add the recipe to your day (US only; you must be logged into your WW account). All cookbook recipes in the cookbook index have also been updated.
About The Meal Plan
These free 7-day flexible meal plans are meant as a helpful guide and include plenty of wiggle room—add coffee, extra snacks, fruit, dessert, wine, or swap meals to suit your preferences. Breakfast and lunch on weekdays are scaled for one person, while dinners and weekend meals are sized for a family of four. Some recipes yield leftovers that can serve as lunch or an extra dinner.
A complete, organized shopping list is included to make grocery shopping faster and less stressful, saving you money and time. Meal planning helps you eat at home more often, reduce food waste and stay on track with your goals.
If you want to connect with others, join the Skinnytaste Facebook Community where people share photos and tips, or sign up for 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 serve four. The grocery list covers everything needed for the full plan.
MONDAY (1/16)
B: Mushroom-Spinach Scrambled Eggs
L: Chickpea Tuna Salad over 2 cups baby spinach
D: Instant Pot Baked Ziti with 2 cups baby arugula, 2 tablespoons shaved Parmesan and 2 teaspoons light vinaigrette
Total Calories: 1,086*
TUESDAY (1/17)
B: Mushroom-Spinach Scrambled Eggs
L: Chickpea Tuna Salad over 2 cups baby spinach
D: Bisteces a la Mexicana with ¾ cup brown rice
Total Calories: 950*
WEDNESDAY (1/18)
B: Savory Cottage Cheese Bowl
L: Soba Noodle Veggie Stir-Fry (double batch)
D: LEFTOVER Bisteces a la Mexicana with ¾ cup brown rice
Total Calories: 1,100*
THURSDAY (1/19)
B: Classic Egg Salad (½ recipe) on one thin slice whole grain bread and an orange
L: Soba Noodle Veggie Stir-Fry
D: Skillet French Onion Chicken over Mashed Cauliflower
Total Calories: 1,202*
FRIDAY (1/20)
B: Savory Cottage Cheese Bowl
L: Classic Egg Salad on one thin slice whole grain bread and an orange
D: Salmon Caesar Salad with Easy Garlic Knots**
Total Calories: 989*
SATURDAY (1/21)
B: Bacon, Egg and Avocado Breakfast Sandwich
L: Lebanese Lentil Soup
D: Dinner out
Total Calories: 629*
SUNDAY (1/22)
B: High-Protein Oat Waffles with ½ sliced banana and 1 tablespoon melted peanut butter
L: LEFTOVER Lebanese Lentil Soup
D: Perfect Air Fryer Shrimp with Spinach and Butternut Squash Salad with Gorgonzola
Total Calories: 987*
*This plan is a guide. Many women aim for around 1500 calories per day, but individual needs vary by age, weight, activity level and goals. I left room for extras such as coffee, beverages, snacks and dessert. For a calorie estimate tailored to you, see a trusted online calculator.
**Double the garlic-knots dough recipe to make enough for Saturday breakfast if desired.
*Google doc
Shopping List
Produce
- 2 medium oranges
- 3 medium lemons
- 2 medium bananas
- 1 small (5-ounce) Hass avocado
- 2 medium heads garlic
- 1 small shallot
- 4 small jalapeños
- 1 (3-inch) piece fresh ginger (optional, for Lentil Soup)
- 2 medium bell peppers (any color)
- 1 (8-ounce) package white or baby bell mushrooms
- 2 Persian cucumbers (can substitute 1 small English cucumber)
- 1 medium head cauliflower
- 1 small crown broccoli florets
- 1 small bunch celery
- 2 large carrots
- 1 large (10-ounce) sweet potato
- 1 (1 ¼-pound) butternut squash
- 1 large bunch Lacinato kale
- 2 medium heads Romaine lettuce
- 1 (1-pound) bag/clamshell fresh baby spinach
- 1 (1-pound) bag/clamshell fresh baby arugula
- 1 small bunch/container fresh chives
- 1 small bunch fresh Italian parsley
- 2 medium bunches fresh cilantro
- 1 dry pint cherry or grape tomatoes
- 1 medium heirloom tomato
- 1 small red onion
- 1 large white onion
- 3 medium yellow onions
Meat, Poultry and Fish
- 2 pounds top sirloin
- 1 to 1 ¼ pounds boneless, skinless chicken breast cutlets
- 1 ½ pounds wild skin-on salmon fillets
- 1 ¼ pounds jumbo peeled and deveined shrimp
- 1 package center-cut bacon
Grains*
- 1 package whole wheat short pasta such as ziti or cavatappi
- 1 small loaf thin-sliced whole grain bread
- 1 small package dry brown rice (or 6 cups pre-cooked)
- 1 package dry soba noodles
- 1 small package unbleached all-purpose flour
- 1 small package oat flour
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray or oil mister
- Kosher salt
- Pepper grinder or fresh peppercorns
- Red wine vinegar
- Light vinaigrette dressing
- Oregano
- Cumin
- Mayonnaise
- Paprika
- Toasted sesame oil
- Ground ginger
- Sriracha sauce
- Coconut aminos or reduced-sodium soy sauce
- Balsamic vinegar
- White balsamic vinegar
- Dijon mustard
- Worcestershire sauce
- Thyme
- Bagel toppings (optional): everything bagel seasoning, sesame seeds, poppy seeds, dried garlic or onion flakes
- Crushed red pepper flakes (optional for the Breakfast Sandwich)
- Vanilla extract
- Honey
- Garlic powder
- Parsley (dried or fresh)
Dairy & Refrigerated
- 2 dozen large eggs
- 1 small box butter
- 1 small tub part-skim ricotta cheese
- 1 (16-ounce) tub nonfat Greek yogurt
- 1 small block Gruyère cheese
- 1 small wedge Pecorino Romano cheese
- 1 large wedge Parmesan cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (16-ounce) tub low-fat cottage cheese
- 1 (6-ounce) container small-curd cottage cheese (4% milk fat)
- 1 pint 1% buttermilk
- 1 small package reduced-fat gorgonzola cheese
Canned and Jarred
- 1 (15-ounce) can chickpeas
- 2 (10-ounce) cans petite diced tomatoes
- 1 (6-ounce) can wild albacore tuna
- 1 small can/jar anchovy fillets
- 1 small jar capers
- 1 jar marinara (or ingredients to make your own)
- 2 (32-ounce) cartons vegetable broth
- 1 (15-ounce) can chicken broth
- 1 small jar peanut butter
Dry Goods & Misc.
- 1 small package roasted shelled pistachios (or 2 tablespoons from bulk)
- 1 small package raw hulled pumpkin seeds (or ¼ cup from bulk)
- 1 small package dried cherries (or 3 tablespoons from bulk)
- Baking powder
- 1 (1-pound) package dry green lentils
- 1 small package granulated sugar (optional, for Yogurt Waffles)
*You can choose gluten-free alternatives if desired.