A free, flexible 7-day meal plan with breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include calorie counts and Weight Watchers Freestyle SmartPoints for easy tracking.
Skinnytaste Meal Plan (Feb 19-25)
I hope you’re having a great week. I’m always thrilled to hear success stories from people using these meal plans to reach their goals — that’s precisely why I share them. If this is your first time here, I publish a free, flexible 7-day meal plan each week as a practical guide. These plans give you structure while allowing room for personal adjustments: extra snacks, coffee, fruit, dessert, wine, or an occasional meal out. Aim for roughly 1,500 calories per day as a general guideline, and adjust to your personal needs.
Each plan includes a clear, organized grocery list so shopping is faster, less stressful and more cost-effective. With a good plan you’ll dine out less, waste less food and have the ingredients you need on hand to stay on track throughout the week.
If you’d like to connect with others who are using these recipes, there’s an active community sharing photos, tips and adaptations. The group is a great place to find inspiration and see how others customize the plan.
THE DETAILS:
Breakfast and lunch Monday through Friday are portioned for one person. Dinner recipes and all meals on Saturday and Sunday are scaled for a family of four. Many recipes yield leftovers suitable for a second night or for lunch the following day.
We know there is no one-size-fits-all meal plan, so the layout is flexible and designed to appeal to a wide range of tastes and schedules. Everything listed is Weight Watchers friendly and includes updated Freestyle SmartPoints to simplify tracking. Swap recipes as needed, double servings for extra hands, or use this plan as inspiration to build meals that work for you.
The shopping list is comprehensive and includes common pantry items and my favorite product suggestions. Check what you already have on hand — many condiments and spices are used repeatedly across recipes, so you may not need to buy everything.
This plan is realistic and forgiving. There’s plenty of room for a cocktail, a small dessert, healthy snacks or a dinner out. You can move meals around during the week to suit your schedule. Please share if you try these plans — your feedback helps decide whether to continue posting them.
MONDAY (2/19)
B: Meal Prep Breakfast Taco Scramble (5)
L: Chickpea Avocado Salad (3)
D: Best Skinny Eggplant Rollatini with Spinach (5) with an arugula salad (3)**
Totals: Freestyle Points 16, Calories 1,000*
TUESDAY (2/20)
B: Meal Prep Breakfast Taco Scramble (5)
L: Chickpea Avocado Salad (3)
D: One Pot Cheesy Turkey Taco Chili Mac (6)
Totals: Freestyle Points 14, Calories 1,034*
WEDNESDAY (2/21)
B: Meal Prep Breakfast Taco Scramble (5)
L: Leftover Best Skinny Eggplant Rollatini with Spinach (5) with 1 cup arugula salad (3)*
D: Leftover One Pot Cheesy Turkey Taco Chili Mac (6)
Totals: Freestyle Points 19, Calories 1,098*
THURSDAY (2/22)
B: Meal Prep Breakfast Taco Scramble (5)
L: 1 cup Avocado Egg Salad (4) over 2 cups Romaine lettuce (0)
D: Slow Cooker Chicken and Sausage Creole (4) with ½ cup brown rice (3)*
Totals: Freestyle Points 16, Calories 1,129*
FRIDAY (2/23)
B: 6 ounces nonfat Greek yogurt (0) with ½ cup mixed berries (0) and 1 teaspoon honey (1)
L: 1 cup Avocado Egg Salad (4) over 2 cups Romaine lettuce (0)
D: Indian Shrimp Curry (2) with ¾ cup brown rice (5) and 8 cucumber slices (0)
Totals: Freestyle Points 12, Calories 891*
SATURDAY (2/24)
B: Stuffed Bagel Balls (5) with ½ cup mixed berries (0)
L: Zesty Lime Shrimp and Avocado Salad (2)
D: Dinner out! (use your meal allowance for points)
Totals: Freestyle Points 7, Calories 412*
SUNDAY (2/25)
B: Roasted Strawberry Banana Bread (3) with 1 cup cubed cantaloupe (0)
L: The Skinny Tuna Melt (4) — recipe x 2 — with 10 baby carrots (0)
D: Crock Pot Maple Dijon Chicken Drumsticks (8) with Sautéed Brussels Sprouts (1)
Totals: Freestyle Points 16, Calories 713*
NOTES: A standard green salad is defined here as 5 cups chopped Romaine plus ½ cup each of carrots, tomatoes, cucumber and chickpeas, with 2 scallions and ½ ounce shaved Parmesan.
**This 7-day plan is a guide. Women may aim for around 1,500 calories per day depending on individual needs. I’ve left room to add beverages, snacks, fruit, dessert or wine as you wish. Double recipes where noted for a family of four. For oatmeal, cook oats with water according to package instructions and then stir in milk, a pinch of salt and berries.
Shopping List:
Produce
- 1 pound baby gold or red potatoes
- 2 small onions and 1 medium onion
- 1 small and 2 medium red bell peppers
- 2 medium Italian eggplants
- 2 limes
- 1 jalapeño
- 1 small and 1 medium vine‑ripened tomato
- 1 green bell pepper
- 1 large head Romaine lettuce (about 6 cups chopped)
- 1 small and 2 medium cucumbers
- 1 medium cantaloupe
- 1 pint cherry tomatoes
- 1 small and 3 medium Hass avocados
- 1 large bag baby carrots
- 3 ripe medium bananas
- 1 container or bag baby arugula
- 1 (12-ounce) container fresh strawberries
- 2 (6-ounce) containers fresh berries (blueberries, raspberries or mixed)
- 1 small bunch celery
- 1 small shallot
- 1 pound Brussels sprouts
- 1 large head garlic
- 1 small bunch cilantro
- 1 medium bunch scallions
- 1 small container or bunch chives (or substitute scallion greens)
- 1 small red onion
Meat, Poultry and Fish
- 1 pound 99% lean ground turkey
- 1 1/3 pounds 93% lean ground turkey
- 1 1/2 pounds boneless, skinless chicken thighs
- 9 ounces Andouille chicken sausage
- 1 pound raw peeled and deveined shrimp
- 1 pound cooked jumbo peeled shrimp
- 8 skinless chicken drumsticks (about 28 ounces)
Grains
- Whole wheat pasta shells (one package)
- Dry brown rice (enough for about 5 cups cooked)
- All-purpose or white whole wheat flour (small bag)
- Sliced whole wheat bread
Condiments & Spices (check your pantry; many are used often)
- Extra virgin olive oil
- Cooking spray or oil mister
- Kosher salt
- Freshly ground pepper
- Honey
- Adobo seasoning
- Garlic powder
- Cumin
- Chili powder
- Paprika
- Dried oregano
- Apple cider vinegar or lemon
- Red wine vinegar
- Creole seasoning
- Cayenne pepper
- Balsamic vinaigrette or ingredients to make your own
- Canola oil
- Ground ginger
- Ground coriander
- Turmeric
- Curry powder
- Optional bagel toppings: everything bagel seasoning, sesame seeds, poppy seeds, dried garlic/onion flakes
- Vanilla extract
- Light mayonnaise
- Pure maple syrup
- Balsamic vinegar
- Dijon mustard
- Garlic salt
Dairy & Refrigerated
- 2 dozen large eggs
- 8-ounce bag shredded reduced-fat Mexican blend cheese
- Small container part-skim ricotta cheese
- Small wedge Pecorino Romano
- 8-ounce bag shredded part-skim mozzarella
- 6-ounce container nonfat plain yogurt
- Sliced reduced-fat cheddar
- 8-ounce package 1/3 less fat cream cheese
- 17.6-ounce container nonfat Greek yogurt
- Small wedge fresh Parmesan
- Small box of butter
Frozen
- 8-ounce package frozen chopped spinach
Canned & Jarred
- Salsa (your preferred variety)
- 15-ounce can chickpeas
- 10-ounce can diced tomatoes with green chilies
- 14.5-ounce can pink or red beans
- 16-ounce can fat-free refried beans
- 6-ounce can tomato paste
- 13.5-ounce can lite coconut milk
- 32-ounce box reduced- or low-sodium chicken broth
- 14.5-ounce can diced tomatoes
- Two 4.5-ounce cans tuna in water
- Small jar unsweetened applesauce
- One 8-ounce and two 15-ounce cans tomato sauce
- Jarred marinara (optional)
Miscellaneous Dry Goods
- Small box light brown sugar
- Baking soda
- Baking powder
*Gluten-free substitutions are fine where needed.
**If you prefer to make a quick marinara from scratch, omit the jarred sauce and add a 28-ounce can crushed tomatoes, fresh basil and bay leaves to your list.