A free, flexible 7-day weight loss meal plan including breakfast, lunch and dinner, plus a complete shopping list. Recipes list macros and provide links to the WW recipe builder so you can view your personal WW points.
7 Day Healthy Meal Plan
If you’re observing Ash Wednesday or looking for meatless options, explore Lenten-friendly recipes like Garlic Shrimp, Broccoli and Cheese Twice-Baked Potatoes, or Baby Pasta Shells with Asparagus and Marinara Sauce. These and many other meatless dishes are easy to prepare and adapt for a healthy week.
Planning and prepping your meals in advance is one of the best ways to stay on track with healthy, home-cooked eating. These weekday meal-prep plans gather recipes that are straightforward, portable, and delicious. You’ll find ideas for five days of breakfasts, lunches and dinners, plus clear guidance on how to prep ahead, what to make first, and how to store leftovers.
About Relish+
I’ve partnered with Relish+ to offer Skinnytaste meal plans you can customize. With Relish+ you can save and edit meal plans, add recipes from many sources (including cookbooks), generate shopping lists and order groceries. If you want a more streamlined way to plan and shop, Relish+ makes it easier to personalize these meal plans.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner with tear-out weekly planning grids, a 12-week meal plan, 30 recipes (15 new), and tear-out grocery lists. It includes space for gratitude, weekly intentions and meal planning notes — a practical tool for organizing your week and staying consistent with healthy meals.
Where to buy the meal planner:
- Amazon
- Barnes & Noble
- IndieBound
A note about WW PersonalPoints
Many readers ask about the new WW PersonalPoints. I include links to the recipe builder—look for the option labeled “my personal points” near the print recipe button. That link takes you to the Weight Watchers site (US only; you must be logged into your account) where you can view WW points and add the recipe to your day. Cookbook recipes in the index have been updated to include this functionality.
About This Meal Plan
These free 7-day flexible meal plans are intended as a guide with plenty of wiggle room: add more food, coffee, beverages, fruit, snacks, dessert or wine as desired, or swap in other recipes you prefer. You can search the recipe index by course to find suitable alternatives. The sample plan aims for roughly 1,500 calories per day for most women, but individual needs will vary.
The plan also includes an organized grocery list to simplify shopping, reduce waste and save time and money. With the list in hand you’ll be better prepared to cook at home, dine out less often, and avoid last-minute trips to the store.
Join the Skinnytaste Facebook Community to share photos and ideas from the meal plans, or subscribe to the Skinnytaste email list to receive meal plans directly to your inbox.
Plan Details
Breakfast and lunch Monday–Friday are portioned to serve one person, while dinners and all weekend meals are scaled to serve a family of four. Some recipes yield leftovers suitable for an extra dinner or next-day lunch. The grocery list below covers everything you need to prepare all the meals in this plan.
MONDAY (2/28)
B: 4-Ingredient Flourless Banana-Nut Pancakes
L: Tuna Egg Salad over 1½ cups mixed greens
D: Cheesy Eggplant Gnocchi Caprese with a green salad*
Total Calories: 1,197**
TUESDAY (3/1)
B: 2 hard-boiled eggs and a kiwi
L: Tuna Egg Salad on 1 slice whole grain bread
D: Slow Cooker Salsa Verde Chicken over ¾ cup brown rice and Black Bean, Avocado, Cucumber and Tomato Salad (½ recipe)
Total Calories: 1,061**
WEDNESDAY (3/2)
B: 4-Ingredient Flourless Banana-Nut Pancakes
L: Leftover Slow Cooker Salsa Verde Chicken over ¾ cup brown rice with Black Bean, Avocado, Cucumber and Tomato Salad (½ recipe)
D: Stuffed Pepper Soup with 2 ounces multigrain baguette
Total Calories: 1,162**
THURSDAY (3/3)
B: 2 hard-boiled eggs and a kiwi
L: Leftover Stuffed Pepper Soup with 2 ounces multigrain baguette
D: One Pan Roasted Potatoes, Sausage and Peppers
Total Calories: 926**
FRIDAY (3/4)
B: 4-Ingredient Flourless Banana-Nut Pancakes
L: Leftover Stuffed Pepper Soup
D: Cajun Fried Rice
Total Calories: 1,104**
SATURDAY (3/5)
B: Sausage, Cheese and Veggie Breakfast Casserole
L: Cilantro Chicken Salad (double batch) on 1 slice whole grain bread with 1 ounce avocado and an orange
D: Dinner out
Total Calories: 628**
SUNDAY (3/6)
B: Leftover Sausage, Cheese and Veggie Breakfast Casserole
L: BLT Salad with Avocado
D: Easy Turkey Meatloaf with Instant Pot Mashed Potatoes and Easy Garlic Broccolini
Total Calories: 871**
*Green salad: 6 cups mixed greens, 2 scallions, ½ cup each tomatoes, carrots, cucumbers, chickpeas, and ¼ cup light vinaigrette.
**These calorie totals are a guide. Women should generally aim for about 1,500 calories per day, but needs differ by individual. I’ve left room for extras like coffee, beverages, fruit, snacks, dessert and an occasional glass of wine.
*Google doc with additional notes: View the planning notes
Shopping List
Produce
- 3 medium, very ripe bananas
- 2 medium kiwis
- 4 medium oranges
- 3 medium limes
- 2 small (5 oz) plus 1 medium (6 oz) Hass avocados
- 1 English cucumber
- 1 small plus 2 medium red bell peppers
- 1 small green bell pepper
- 1 large head garlic
- 1 medium shallot
- 1 (1-lb) eggplant
- 3½ lb Russet potatoes
- ½ lb broccoli florets
- 2 bunches broccolini
- 5 oz shiitake mushrooms
- 1 medium carrot
- 1 medium bunch scallions
- 1 (10-oz) clamshell mixed greens
- 1 (5-oz) clamshell baby spinach
- 1 large head Romaine lettuce
- 1 small bunch fresh cilantro
- 1 small bunch/container fresh basil
- 4 medium Roma tomatoes
- 2 medium vine-ripened tomatoes
- 1 small red onion
- 2 small plus 2 medium yellow onions
Meat, Poultry & Fish
- 2¾ lb boneless, skinless chicken breasts
- 1 package chicken andouille sausage
- 1½ lb Italian chicken sausage
- 1⅓ lb 93% lean ground turkey
- 1 lb 95% lean ground beef
- ½ lb peeled and deveined shrimp
- 1 package center-cut bacon
Grains
- 1 package quick oats
- 1 loaf sliced whole grain bread
- 1 (1-lb) package gnocchi
- 1 medium package dry brown rice (or ~9¾ cups pre-cooked)
- 1 (10-oz) multigrain baguette
- 1 package seasoned whole wheat breadcrumbs
Condiments & Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray or oil mister
- Kosher salt
- Black pepper or pepper grinder
- Light or regular mayonnaise
- Light vinaigrette dressing
- Garlic powder, oregano, cumin, marjoram, rosemary
- Reduced sodium soy sauce
- Sriracha or Louisiana-style hot sauce (optional)
- Chili powder, ketchup, Worcestershire sauce
- Crushed red pepper flakes (optional)
- Low-sodium Cajun seasoning
Dairy & Refrigerated
- 2 dozen large eggs
- 1 container small mozzarella cheese balls
- 1 (8-oz) container part-skim mozzarella
- 1 small tub whipped butter
- 1 pint low-fat buttermilk
- 1 small tub light sour cream
- 1 (8-oz) bottle skim milk
- 1 small wedge fresh Parmesan
Canned & Jarred
- 1 (5-oz) can light tuna in water
- 1 (15-oz) can tomato sauce
- 1 (4-oz) can or 4.5-oz tube tomato paste
- 1 (28-oz) can crushed tomatoes (San Marzano style)
- 2 (14.5-oz) cans petite diced tomatoes
- 1 (15-oz) can chickpeas
- 1 (15-oz) can black beans
- 1 (16-oz) container roasted salsa verde
- 1 (12-oz) jar roasted red peppers
- 1 (32-oz) carton reduced sodium chicken broth
Frozen
- 1 small package riced cauliflower
Misc. Dry Goods
- 1 small package chopped pecans (or buy from bulk and measure 6 tablespoons)
Notes: You can choose gluten-free alternatives if needed.