A free, flexible 7-day weight-loss meal plan that includes breakfast, lunch and dinner ideas plus a complete shopping list. All recipes linked here include macronutrient information and Weight Watchers points for easy tracking.
7-Day Healthy Meal Plan (July 17–23)
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Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner that includes weekly planning grids, a 12-week meal plan, 30 recipes (15 new), and tear-out grocery lists. It also has space for weekly gratitude, affirmations and intentions to help you start the week with focus. It’s designed to simplify meal prep and keep you organized.
Where to buy the Skinnytaste meal planner
- Amazon
- Barnes & Noble
- IndieBound
A note about WW Points
If you follow Weight Watchers, the recipes in this plan have been updated to reflect the current WW program and display the points under each recipe title. The WW button in each recipe card links to the Weight Watchers recipe builder where you can view and add recipes to your day (U.S. users must be logged in). Cookbook recipes listed in the cookbook index have been updated as well.
About this meal plan
These free 7-day flexible meal plans are intended as a guide with plenty of room to customize. You can add snacks, beverages, fruit, dessert or an extra portion if your needs differ. Breakfast and lunch Monday–Friday are portioned for one person, while dinners and weekend meals are scaled for a family of four. Many recipes yield leftovers suitable for lunch the next day. Depending on your goals, aim for at least 1,500 calories per day as a baseline; individual needs vary by age, activity level and body size.
The plan includes a clear, organized grocery list to make shopping fast and efficient. Using a shopping list saves time, reduces food waste and helps keep you on track with healthier choices.
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Meal Plan
Breakfasts and lunches Monday through Friday are single servings. Dinners and all weekend meals are scaled for four people. Where indicated, leftovers are used for subsequent meals. The shopping list below covers every ingredient needed for the full week.
MONDAY (7/17)
B: Avocado Toast with Egg and a peach
L: Spicy Canned Salmon Rice Bowl
D: Summer Cavatelli with Corn, Tomatoes and Zucchini served with 2 cups baby arugula, 1 tablespoon shaved Parmesan and 2 teaspoons light balsamic vinaigrette
Total Calories: 1,020*
TUESDAY (7/18)
B: High-Protein Scrambled Eggs with Cottage Cheese (half recipe) with 1 slice whole-grain toast and 1 cup strawberries
L: Leftover Summer Cavatelli with arugula and shaved Parmesan
D: Chicken Quesadillas
Total Calories: 1,067*
WEDNESDAY (7/19)
B: High-Protein Scrambled Eggs with Cottage Cheese (half recipe) with toast and strawberries
L: Leftover Summer Cavatelli with arugula and shaved Parmesan
D: Crispy Air Fryer Pork Chops with Savory Zucchini Waffles
Total Calories: 1,085*
THURSDAY (7/20)
B: Blueberry Banana PB Smoothie
L: Leftover Crispy Pork Chops with Heirloom Tomato Salad (half recipe)
D: Inside-Out Turkey Cheeseburgers with Potato and Green Bean Salad (half recipe)
Total Calories: 1,212*
FRIDAY (7/21)
B: Blueberry Banana PB Smoothie
L: Leftover Crispy Pork Chops with Heirloom Tomato Salad
D: Foil-Packet Spice-Rubbed Fish with Watermelon Salsa served with Homemade Rice Pilaf and Grilled Asparagus
Total Calories: 1,208*
SATURDAY (7/22)
B: High-Protein Oat Waffles with 1 tablespoon melted peanut butter, ½ cup sliced strawberries and half a banana
L: Air Fryer Burst Tomato Burrata Caprese Salad (double recipe)
D: Dinner out
Total Calories: 592*
SUNDAY (7/23)
B: Three-Cheese Zucchini Quiche
L: BLT with Avocado (recipe scaled for 4)
D: Baked Chicken Breasts with Instant Pot Mashed Potatoes and Garlic Butter Mushrooms
Total Calories: 1,123*
*Calorie totals are estimates and intended as a guide. Many women find a target of around 1,500 calories per day helpful; individual needs will vary. For a personalized estimate of calorie needs, use an online calculator such as MyPlate’s plan. The meal plan allows room to add beverages, snacks, fruit, dessert, or wine as desired.
*Shopping list and detailed notes are available in an editable Google doc for printing and customization.
Shopping List
Produce
- 1 medium peach
- 2 small plus 2 medium bananas
- 1 medium mango
- 1 mini seedless watermelon
- 2 (12-ounce) containers strawberries
- 1 medium lemon
- 5 medium limes
- 1 small (5-ounce) plus 1 medium (6-ounce) Hass avocado
- 4 medium zucchini
- 2 Persian cucumbers (or 1 small English cucumber)
- 1 pound asparagus
- 2 medium ears of corn
- ½ pound green beans
- 1 medium red or green bell pepper
- 2 medium jalapeños
- 1 large head garlic
- 1 ¾ pounds new potatoes
- 2 pounds Russet potatoes
- 1 pound Cremini or Baby Bella mushrooms
- 1 small bunch scallions
- 1 large bunch fresh basil
- 1 small bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 2 (1-pound) bags or clamshells baby arugula
- 1 small head iceberg lettuce
- 1 pint cherry or grape tomatoes
- 2 pints heirloom cherry or grape tomatoes
- 1 medium plum tomato
- 3 medium vine-ripened tomatoes
- 2 medium heirloom tomatoes
- 2 small red onions
- 1 small yellow onion
Meat, Poultry and Fish
- 2½ pounds (about 6) boneless, skinless chicken breasts
- 1 pound 93% lean ground turkey
- 2 pounds (about 6) center-cut boneless pork chops
- 1½ pounds (about 4) skinless fish fillets (striped bass, salmon, cod or halibut)
- 1 package center-cut bacon
Grains
- 1 package seasoned panko breadcrumbs (or plain panko and your own seasoning)
- 1 package plain panko breadcrumbs
- 1 small box cornflakes (or cornflake crumbs)
- 1 small package oat flour
- 1 loaf thin-sliced whole-grain bread
- 1 small rustic loaf of bread
- 1 package 100-calorie whole wheat hamburger buns
- 1 package low-carb whole wheat tortillas
- 1 package angel hair spaghetti
- 1 package 10-minute brown rice
- 1 pound cavatelli pasta (fresh or refrigerated)
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray or oil mister
- Kosher salt
- Freshly ground black pepper
- Regular or light mayonnaise
- Sriracha sauce
- Light balsamic vinaigrette (or ingredients to make your own)
- Cumin, garlic powder, oregano, paprika, smoked paprika, cayenne, onion powder, chili powder
- Dried parsley
- Balsamic vinegar and balsamic glaze
- Ketchup and yellow mustard (optional for burgers)
- Vanilla extract
- Furikake or sesame seeds (for topping spicy salmon bowl)
Dairy & Refrigerated
- 18 large eggs
- 1 pint low-fat buttermilk
- 1 (8-ounce) container unsweetened almond milk
- 1 (8-ounce) container skim milk
- 1 (6-ounce) container low-fat (2%) cottage cheese
- 1 (6-ounce) container whole-milk cottage cheese
- 1 (8-ounce) container nonfat plain Greek yogurt
- 2 (4-ounce) pieces Burrata cheese
- 1 (15-ounce) container part-skim ricotta cheese
- 1 small tub light sour cream
- 1 large wedge fresh Parmesan
- 1 small wedge Pecorino Romano (optional)
- 1 (8-ounce) package shredded part-skim Mexican blend
- 1 (8-ounce) package shredded part-skim mozzarella
- 1 (8-ounce) package shredded sharp cheddar
- 1 small package sliced 2% American or part-skim cheddar
- 1 small container whipped butter and 1 small box unsalted butter
- 1 package (9-inch) pie dough
Canned & Jarred
- 1 (5-ounce) can skinless wild pink or red salmon
- 1 small jar peanut butter
- 1 small jar powdered peanut butter (PB2) or regular peanut butter
- 1 small jar marinara or ingredients to make a quick marinara
- 1 (2.25-ounce) can sliced black olives
- 1 small jar pitted Kalamata olives
- 1 (32-ounce) carton chicken broth
- 1 small jar sliced pickles (optional for burgers)
Frozen
- 1 small bag frozen blueberries
Dry Goods & Baking
- 1 small package granulated sugar (optional for waffles)
- Baking powder
Non-Food Items
- Heavy-duty aluminum foil
*You may substitute gluten-free ingredients where needed.