A free, flexible 7-day weight-loss meal plan featuring breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include macros and Weight Watchers points to help you plan meals that support your goals.
Free 7 Day Healthy Meal Plan (April 28–May 4)
This week’s plan celebrates spring produce—think tender asparagus, hearty kale, fresh spinach and crisp radishes. Early May ushers in vibrant green vegetables that brighten meals and add seasonally fresh flavor. What’s your favorite spring vegetable to cook with or grow at home?
Update on the WW Points Plan
Weight Watchers has updated its list of zero-point foods (oatmeal is now zero points for many plans). I’m gradually updating recipe point values across the site. In the meantime, every recipe links to the WW recipe builder, which will reflect the new points when accessed from a mobile device. If you see updated points on a recipe, leaving a comment on that recipe helps me update it more quickly—thank you!
If this is your first time using these meal plans, I publish weekly, flexible 7-day plans that are meant to be a guide. There’s plenty of room to adjust portion sizes or swap in your favorite recipes. You can add extra snacks, fruit, coffee, beverages, dessert or wine depending on your calorie goals. As a general recommendation, aim for at least 1,500 calories per day as a starting point, but individual needs vary by age, activity level and goals.
A clear, organized grocery list is included to simplify shopping, help you reduce food waste and keep you on track throughout the week.
If you like community support, consider joining the Skinnytaste Facebook group where members share photos, tips and variations. You can also subscribe by email to receive these meal plans directly.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a spiral-bound, 52-week planner with weekly grids, a 12-week meal plan, 30 recipes (including new options), tear-out grocery lists and prompts for gratitude and intentions. It’s a helpful tool for organizing your meals and staying consistent week after week.
Where to buy the Skinnytaste meal planner
- Amazon
- Barnes & Noble
- IndieBound
With grocery prices rising, meal planning is one of the best ways to stay on budget while maintaining healthy eating. If you need more budget-friendly options, check the series of 5-day Budget-Friendly Meal Plans available through Relish+, which offers additional plans and resources.
Meal Plan
Breakfasts and lunches Monday through Friday are portioned for one person; dinners and all meals on Saturday and Sunday are sized to serve a family of four. Several dinners yield leftovers suitable for lunch the next day. The shopping list below includes everything needed to prepare all meals on the plan.
MONDAY (4/28)
B: Spinach Feta Frittata with a mango
L: Antipasto Salad with a whole-grain roll and 2 teaspoons butter
D: Balsamic Roasted Vegetables with White Bean Fusilli
Total Calories: 1,087*
TUESDAY (4/29)
B: Spinach Feta Frittata with a mango
L: Leftover Balsamic Roasted Veggies and White Bean Pasta
D: Chicken Pozole Verde with 1 oz avocado, 1 tbsp light sour cream and 12 tortilla chips
Total Calories: 1,116*
WEDNESDAY (4/30)
B: Spinach Feta Frittata with 1 cup mixed berries
L: Leftover Chicken Pozole Verde with 1 oz avocado, 1 tbsp light sour cream and 12 tortilla chips
D: Turkey Burgers with Air-Fryer Sweet Potato Fries (double batch for leftovers)
Total Calories: 1,240*
THURSDAY (5/1)
B: Spinach Feta Frittata with 1 cup mixed berries
L: Leftover Chicken Pozole Verde with avocado and light sour cream
D: Carne en Bistec with ¾ cup rice and Green Beans with Mushrooms
Total Calories: 1,125*
FRIDAY (5/2)
B: Greek Yogurt with Berries, Nuts and Honey
L: Leftover Carne en Bistec with rice and Green Beans with Mushrooms
D: Cioppino with sourdough bread and Kale & Brussels Sprout Salad**
Total Calories: 1,209*
SATURDAY (5/3)
B: Easy Bagel with 2 tbsp light cream cheese, 2 oz lox and red onion rings; 1 cup pineapple
L: Air-Fryer Shrimp with leftover Kale & Brussels Sprout Salad
D: Dinner out
Total Calories: 700*
SUNDAY (5/4)
B: Green Smoothie Bowls (makes 4 servings)
L: Pepperoni Pizza Bites with 8 baby carrots
D: Southwest Chicken Skillet with Cilantro Lime Rice
Total Calories: 1,215*
*These calorie totals are a general guide. Women often aim for around 1,500 calories per day, but individual needs will vary. I’ve left room to add beverages, snacks or extras to suit your personal plan.
**Reserve half the Kale & Brussels Sprout Salad, dressing on the side, for Saturday lunch.
Note: Double the bagel dough recipe if you want extra bagels for Sunday lunch.
Shopping List
Produce
- 2 medium plus 1 large mango
- 1 large pineapple
- 4 medium bananas
- 1 (12-oz) container strawberries
- 3 (6-oz) containers mixed berries
- 1 large Hass avocado (about 7 oz)
- 3 limes (2 small, 1 medium)
- 1 medium lemon
- 2 small heads garlic
- 1 small cucumber
- 2 red bell peppers (1 medium, 1 large)
- 1 medium poblano pepper
- 3 medium zucchini
- 1 medium yellow squash
- ½ lb whole cremini mushrooms
- ½ lb sliced white mushrooms
- 1½ lb sweet potatoes (about 4 medium)
- 1 large head broccoli florets
- ¾ lb tomatillos
- 1½ lb fresh green beans
- ½ lb Brussels sprouts
- 1 medium package baby carrots
- 1 small fennel bulb
- 1 small bunch scallions
- 1 large bunch fresh cilantro
- 1 (5-oz) package baby kale
- 1 (1-lb) package baby spinach
- 1 small head romaine lettuce
- 1 (1-lb) container cherry or grape tomatoes
- 2 medium vine-ripened tomatoes (plus 2 optional for burgers)
- 1 small plus 2 medium red onions
- 4 medium yellow onions
Meat, Poultry & Fish
- 8-oz package lox (smoked salmon)
- Package turkey pepperoni
- Small package sliced prosciutto
- 2 lb peeled and deveined jumbo shrimp
- 12 littleneck clams
- ½ lb mussels
- ¾ lb halibut or other white fish fillets (2 pieces)
- 1 lb 93% lean ground turkey
- 3 lb boneless, skinless chicken thighs
- 1½ lb sirloin tip steak
Condiments & Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Kosher salt
- Fine sea salt
- Freshly ground black pepper
- Honey
- Everything bagel seasoning (optional for bagels)
- Red wine vinegar
- Garlic powder
- Paprika and smoked paprika
- Dried parsley
- Crushed red pepper flakes
- Balsamic vinegar
- Dijon mustard
- Italian seasoning
- Bay leaves
- Cumin
- Dried onion flakes
- Ketchup, mustard and Worcestershire sauce
- Apple cider vinegar
- Pure maple syrup
- Chili powder, cayenne and oregano
Dairy & Refrigerated
- ½ dozen large eggs
- 1 pint liquid egg whites
- 1 small tub light cream cheese
- 1 small tub light sour cream
- Small box butter
- Small package feta cheese
- Wedge Parmesan cheese
- 8-oz bag shredded part-skim mozzarella
- 32-oz container nonfat plain Greek yogurt
- 1 pint milk (your choice)
- 8-oz package sliced cheese (optional for burgers)
Grains
- Small package all-purpose or whole wheat flour
- Small package bread flour
- Whole grain roll
- Package hamburger buns
- Large bag tortilla chips
- Whole wheat breadcrumbs
- Fusilli pasta
- Small package dry long-grain white rice
Canned & Jarred
- Jar pitted green or black olives
- Jar pepperoncini
- Jar roasted red peppers
- Jar giardiniera
- Jar sliced pickles (optional for burgers)
- 8-oz can tomato paste
- Jar or can marinara or pizza sauce
- 28-oz can crushed tomatoes
- Jar pesto or ingredients to make your own
- 15-oz can cannellini beans
- Two 15.5-oz cans hominy
- Two 32-oz cartons low-sodium chicken broth or stock
Frozen
- Small bag frozen corn kernels
- Large bag frozen mango (about 4 cups)
Dry Goods & Misc.
- Walnut halves (about 2/3 cup)
- Unsweetened coconut flakes (about ½ cup)
- Small bottle white wine (for cooking)
- Active sourdough starter (if making sourdough bread)
- Baking powder
You can substitute gluten-free versions of grains if desired.