A complimentary, flexible 7-day weight-loss meal plan including breakfast, lunch, dinner and a complete shopping list. All recipes include nutrition information and links to WW recipe builder so you can find your PersonalPoints.
7 Day Healthy Meal Plan
Summer is almost here — and with longer, warmer days, fewer of us want to spend hours in the kitchen. This 7 Day Healthy Meal Plan focuses on simple, fresh meals you can prepare quickly or make ahead. When you fire up the grill, pair entrees with easy sides like Farro Salad with Feta, Cucumber and Sun-Dried Tomatoes; Lemon-Parsley Potato Packets; perfectly grilled zucchini; or a simple salad with Basil Green Goddess Dressing.
With grocery prices rising, meal planning is one of the best ways to save money, reduce food waste and keep eating healthy. This plan includes budget-friendly options, flexible swaps for dietary preferences, and ideas for meal prep and quick weeknight dinners. If you want more customized meal plans, consider signing up for premium meal-planning services that offer extended series and additional plans.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is now available as a 52-week spiral-bound planner. It includes weekly meal planning grids that can be torn out and posted on the fridge, a 12-week meal plan, 30 recipes (15 new), and tear-out grocery lists. The planner also offers space for gratitude, affirmations and weekly intentions to help you start the week focused and organized.
Purchase options:
- Amazon
- Barnes & Noble
- Indie Bound
WW PersonalPoints
I no longer list specific WW points because plans change frequently, but each recipe includes a link to the WW recipe builder so you can view its PersonalPoints. Look for the orange button in recipe cards that links to the Weight Watchers site (US only — you must be logged in to view and add points to your day). All cookbook recipes in the cookbook index are updated with these links.
About This Meal Plan
These free 7-day, flexible healthy meal plans are intended as a practical guide with plenty of wiggle room — add coffee, beverages, fruit, snacks, dessert or wine, and swap recipes to suit your preferences. If you’re targeting weight loss, many women should aim for roughly 1500 calories per day as a starting point, though individual needs vary by age, weight and activity level.
The plan includes a clear, organized grocery list to streamline shopping and reduce stress. Meal planning saves money, reduces waste, and keeps ingredients on hand for quick, healthy meals.
Join the Skinnytaste Facebook community to share photos, ask questions and get ideas from others following the recipes. You can also subscribe to the email list to receive meal plans and updates directly to your inbox.
How the Plan Works
Breakfast and lunch Monday through Friday are portioned for one person. Dinners and all weekend meals are scaled to serve a family of four. Many recipes yield leftovers suitable for additional dinners or next-day lunches. The shopping list covers all ingredients needed for the full week.
Meal Plan
MONDAY
B: Avocado Toast with Sunny Side Egg
L: Spicy Canned Salmon Rice Bowls
D: Easy Inside-Out Turkey Cheeseburgers and Macaroni Salad with Tomatoes
Total Calories: 1,052*
TUESDAY
B: Protein PB & J Smoothie Bowl
L: Spicy Canned Salmon Rice Bowls
D: Cuban Picadillo with ¾ cup brown rice and Quick Cabbage Slaw (double recipe)
Total Calories: 1,116*
WEDNESDAY
B: Avocado Toast with Sunny Side Egg
L: Leftover Cuban Picadillo with Quick Cabbage Slaw
D: Baked Chicken Parmesan over 1 cup whole wheat spaghetti and Roasted Asparagus (double recipe)
Total Calories: 1,063*
THURSDAY
B: Protein PB & J Smoothie Bowl
L: Leftover Cuban Picadillo with Quick Cabbage Slaw
D: Leftover Baked Chicken Parmesan over leftover spaghetti and roasted asparagus
Total Calories: 1,102*
FRIDAY
B: Avocado Toast with Sunny Side Egg
L: Chicken Club Lettuce Wrap Sandwich with 1 oz baked potato chips
D: Blackened Shrimp and Grits
Total Calories: 975*
SATURDAY
B: Easy Bagel with 2 Tbsp whipped cream cheese, 2 oz smoked salmon, and red onion rings
L: Arugula Pasta Salad with Chickpeas and Sun-Dried Tomatoes
D: Dinner out
Total Calories: 585*
SUNDAY
B: Tex-Mex Migas
L: Pepperoni Pizza Bites with 8 baby carrots
D: Soy-Marinated Flank Steak with Asian Chopped Salad and Sesame-Soy Vinaigrette
Total Calories: 1,150*
*Guideline only — women should aim around 1500 calories per day. Use an online calorie calculator to estimate individual needs. This plan leaves room to add snacks, drinks and extras.
**Make an extra 4 cups of spaghetti for Thursday leftovers.
# Double the dough recipe for Sunday lunch.
*Google doc with printable notes and extras.
Shopping List
Produce
- 1 medium lime
- 1 medium lemon
- 1 small head garlic
- 1 (2-inch) piece fresh ginger
- 2 small (5-ounce) Hass avocados
- 1 small jalapeno
- 3 medium red bell peppers
- 1 medium yellow bell pepper
- 2 pounds asparagus
- 2 Persian cucumbers (or 1 small English)
- 1 small package snow peas (or 1 cup if buying bulk)
- 1 medium package baby carrots
- 2 small carrots (or 1 small package shredded)
- 2 medium bunches scallions
- 1 small head cilantro
- 1 medium head Iceberg lettuce
- 1 small head Romaine lettuce
- ½ small head purple cabbage (or 1 small bag pre-shredded)
- 1 small head white cabbage (or 1 small bag pre-shredded)
- 1 (5-ounce) bag baby arugula
- 6 medium vine-ripened tomatoes
- 2 small red onions
- 1 large yellow onion
Meat, Poultry & Fish
- 1 lb 93% lean ground turkey
- 1 ½ lb 93% lean ground beef
- 2 lb boneless, skinless chicken breasts
- 2 lb flank steak
- 1 lb peeled & deveined jumbo shrimp
- 1 small package center-cut bacon
- 3 oz (6 slices) organic deli chicken or turkey breast
- 1 small package turkey pepperoni
- 1 (8-ounce) package smoked salmon (lox)
Grains
- Small package corn tortillas
- Small package unbleached all-purpose or white whole wheat flour
- 1 (16-ounce) package whole wheat spaghetti
- 1 (16-ounce) package penne or rotini pasta
- 1 (16-ounce) package elbow pasta
- Small package whole wheat or seasoned breadcrumbs
- Small package dry brown rice (or 4 ½ cups pre-cooked)
- Small package quick-cooking grits (not instant)
- Loaf sliced whole grain bread
- Package 100-calorie whole wheat hamburger buns
Condiments & Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil mister (optional)
- Kosher salt
- Pepper grinder or fresh peppercorns
- Light mayonnaise
- Sriracha sauce
- Ketchup (optional)
- Yellow mustard (optional)
- Furikake or substitute (toasted seaweed & sesame seeds)
- White vinegar
- Apple cider vinegar
- Balsamic vinegar
- Rice vinegar
- Garlic powder, oregano, cumin, bay leaves, paprika, cayenne, thyme
- Everything bagel seasoning or other bagel toppings (optional)
- Crushed red pepper flakes, honey, sesame oil, soy sauce
- Sesame seeds
Dairy & Refrigerated
- 1 18-pack large eggs
- 1 (8-ounce) bag shredded part-skim mozzarella
- Small package sliced 2% American or reduced-fat cheddar
- Small block sharp cheddar
- Small wedge fresh Parmesan
- Small package queso fresco
- Small tub whipped cream cheese
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 small box butter
- 1 (12-ounce) container skim milk
- 1 (8-ounce) container almond, oat, soy or other non-dairy milk (optional)
Canned & Jarred
- 1 jar marinara sauce
- 1 small jar sun-dried tomatoes
- 1 (15-ounce) can chickpeas
- 2 (5-ounce) cans wild pink or red salmon
- 1 (8-ounce) can tomato sauce
- 1 (2.5-ounce) can sliced black olives
- Small jar pitted green olives, alcaparrado or capers
- Small jar sliced pickles (optional)
- Small jar peanut butter
- 1 (32-ounce) carton low-sodium chicken broth
Frozen
- Medium package blueberries
- Medium package strawberries
- Medium package shelled edamame
Dry Goods & Misc.
- Baking powder
- Snack-size bag (1 oz) baked potato chips
- Vanilla protein powder
- Chia seeds (optional)
Non-Food
- Parchment paper
*You can buy gluten-free substitutes where needed.