A free, flexible 7-day weight loss meal plan featuring breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include nutritional macros and Weight Watchers (WW) points to help you stay on track.
7-Day Healthy Meal Plan
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With grocery costs rising, planning meals is one of the best strategies to save money while eating well. Meal planning reduces food waste, cuts dining-out expenses and helps you shop efficiently. If you want more budget-friendly options, consider the 5-day Budget Friendly Meal Plans available through Relish+ (a 14-day free trial is offered).
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner with tear-out weekly planning pages, a 12-week meal plan, 30 recipes (15 new), and grocery list templates. It also includes space for weekly gratitude, affirmations and intentions to help you start each week positively.
Where to buy the Skinnytaste meal planner:
- Amazon
- Barnes & Noble
- IndieBound
A note about WW Points
All recipe points have been updated to reflect the current WW program; points are shown under each recipe title. The WW button in the recipe card links to Weight Watchers’ recipe builder so you can view how points were calculated and add recipes to your day (US only; you must be logged into your WW account). Cookbook recipes listed in the cookbook index are updated as well.
About This Meal Plan
These free, 7-day flexible meal plans are intended as a guide and include room to adjust portions, add snacks, coffee, beverages, fruit, dessert or wine, and swap recipes as you prefer. You can search the recipe index by course to find alternatives. Depending on your personal goals, aim for at least 1,500 calories per day as a general target; individual needs vary by age, activity level and weight.
This plan also includes a clear grocery list to simplify shopping, save time and reduce food waste. Having the right ingredients on hand makes it easier to stick with healthy meals throughout the week.
If you use Facebook, consider joining the Skinnytaste Facebook Community where members share photos and tips from recipes they try. To receive meal plans by email, subscribe to the Skinnytaste mailing list.
Meal Plan
Breakfast and lunch Monday through Friday are planned for one serving; dinners and all weekend meals are scaled for a family of four. Some recipes yield leftovers that can serve as additional dinners or lunches. The shopping list is comprehensive and covers everything needed for the week.
MONDAY (1/30)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with ¼ cup fresh salsa and 1 oz sliced avocado
L: Turkey Club with 8 baby carrots
D: Pasta Fagioli Soup and 2 cups romaine with Greek Yogurt Caesar Dressing and 2 tablespoons whole-grain croutons
Total Calories: 1,020*
TUESDAY (1/31)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with ¼ cup fresh salsa and 1 oz sliced avocado
L: LEFTOVER Pasta Fagioli and 2 cups romaine with Greek Yogurt Caesar Dressing and 2 tablespoons whole-grain croutons
D: Ground Turkey Skillet with Sweet Potatoes and Black Beans
Total Calories: 1,035*
WEDNESDAY (2/1)
B: Savory Steel-Cut Oats
L: Turkey Club with 8 baby carrots
D: Air Fryer Chicken Breast with Broccoli Salad
Total Calories: 1,048*
THURSDAY (2/2)
B: 15-Minute Protein Chia Seed Cereal
L: 2 cups LEFTOVER Broccoli Salad
D: Unstuffed Cabbage Bowls**
Total Calories: 998*
FRIDAY (2/3)
B: 15-Minute Protein Chia Seed Cereal
L: 2 cups LEFTOVER Broccoli Salad
D: Garlicky Shrimp Stir-Fry with Shiitakes and Bok Choy with ¾ cup brown rice
Total Calories: 1,108*
SATURDAY (2/4)
B: Slow Cooker Steel-Cut Oats
L: Chicken Brown Rice Bowl (recipe × 4)
D: Dinner out
Total Calories: 757*
SUNDAY (2/5)
B: Cottage Cheese, Egg and Sausage Frittata with 1½ cups arugula and 1 tsp light vinaigrette
L: Rainbow Quinoa Salad with Lemon Dressing
D: Crock Pot Italian Turkey Meatballs with Baked Spaghetti Squash and Cheese
Total Calories: 1,018*
*This plan is a guide. Women are often advised to aim for around 1,500 calories per day; individual needs vary. Use a calorie calculator to estimate personal requirements. The plan allows room to add coffee, beverages, fruit, snacks or dessert as desired.
**If desired, make an extra 5 cups of cooked rice for Friday dinner and Saturday lunch.
*Google doc with printable plan and notes is available for personal use.
Shopping List
Produce
- 4 medium lemons
- 1 medium lime
- 1 medium banana
- 3 (6-ounce) containers fresh berries (your choice)
- 1 small (6-ounce) plus 1 large (7-ounce) Hass avocado
- 1 large head garlic
- 1 (1-inch) piece fresh ginger
- 1 small jalapeño
- 2 small Persian cucumbers (or 1 small English)
- 1 lb (2 medium) sweet potatoes
- 1 large head broccoli florets
- 1 lb shiitake mushrooms
- 1 small package baby bella (or crimini) mushrooms
- 1 small bunch celery
- 3 medium carrots
- 1 small package baby carrots
- 1 large yellow bell pepper
- 2 small spaghetti squash
- ¼ lb Brussels sprouts
- 4 baby bok choy
- 1 large head green cabbage
- ½ small head red cabbage
- 1 (1-pound) bag or clamshell baby arugula
- 1 (5-ounce) bag or clamshell baby spinach
- 2 medium heads romaine lettuce
- 1 small bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 1 small plus 1 large vine-ripened tomato
- 1 (1-pound) container cherry or grape tomatoes
- 1 small red onion
- 2 medium yellow onions
Meat, Poultry & Fish
- 1 package center-cut bacon
- 6 oz sliced deli turkey breast
- 1 small package raw chicken breakfast sausage
- 1 link Italian chicken sausage
- 2 1/3 lb 93% lean ground turkey
- 2 ¾ lb boneless, skinless chicken breasts
- 1 lb 93% lean ground beef
- 1 ½ lb peeled and deveined shrimp
Grains
- 1 small loaf sliced whole-grain bread
- 1 package ditalini or small pasta
- 1 package whole-grain croutons
- 1 medium bag dry brown rice (or 6 cups pre-cooked)
- 1 small package all-purpose flour
- 1 package quick-cooking steel-cut oats
- 1 small package dry quinoa (or 4 cups pre-cooked)
- 1 package whole-wheat seasoned breadcrumbs
Condiments & Spices
- Extra-virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray or oil mister
- Kosher salt
- Pepper grinder or fresh peppercorns
- Light mayonnaise
- Dijon mustard
- Bay leaves
- Dried basil, parsley and oregano
- Cumin, garlic powder and onion powder
- Smoked and Hungarian paprika
- Marjoram, cayenne and crushed red pepper flakes
- Mirin, sesame oil and Sriracha
- Pure maple syrup
- Cinnamon
- Light vinaigrette dressing
Dairy & Refrigerated
- 1 18-pack large eggs
- 1 pint liquid egg whites
- Fresh Parmesan wedge
- Pecorino Romano wedge
- 1 (16-oz) tub low-fat cottage cheese
- 1 (6-oz) container nonfat plain Greek yogurt
- 1 (6-oz) container whole-milk plain Greek yogurt
- 1 (8-oz) bag shredded reduced-fat cheddar
- 1 small block Gruyère cheese
- 1 small package goat cheese
- 1 small box butter
- 1 pint skim milk
- 1 pint unsweetened almond milk
Canned & Jarred
- 1 small jar salsa
- 1 (28-oz) can crushed tomatoes
- 1 (8-oz) and 1 (15-oz) can tomato sauce
- 1 (4-oz) can or 1 (4.5-oz) tube tomato paste
- 1 (15-oz) can cannellini beans
- 1 (15-oz) can black beans
- 1 (48-oz) carton chicken broth
- 1 (14-oz) can reduced-sodium beef broth
- 1 small can or jar anchovy fillets
Frozen
- 1 small package corn kernels
Dry Goods & Misc.
- Raw shelled sunflower seeds (about ½ cup)
- Dried unsweetened cranberries (about ½ cup)
- Chia seeds (about ¼ cup)
- Raisins (about 2 tbsp)
- Chopped pecans or walnuts (about ¼ cup)
- Vanilla protein powder
- Cornstarch
*You may choose gluten-free alternatives where desired.