A free, flexible 7-day weight-loss meal plan with breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include macros and links to the WW recipe builder so you can view your personal points.
7-Day Healthy Meal Plan
The year is winding down — Happy Hanukkah and Merry Christmas to everyone celebrating. This season is a reminder to enjoy time with family and friends. If you need appetizer ideas, try an epic charcuterie board. Hosting a holiday breakfast or brunch? Consider recipes like Yogurt Sheet Pan Pancakes with Mixed Berries, Veggie Ham and Cheese Breakfast Casserole, or Baked Oatmeal with Blueberries and Bananas.
With grocery prices higher than ever, meal planning is one of the most effective ways to save money and eat healthier. Planning ahead reduces wasted food, lowers grocery bills and makes it easier to stick to your goals. For more budget-friendly plans, sign up for Relish+ to access additional meal plans and a 14-day free trial.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is available now. This spiral-bound planner covers 52 weeks and includes tear-out weekly planning grids, a 12-week meal plan, 30 recipes (15 new), and grocery lists you can remove and post on your fridge. It also includes space for gratitude, intentions and weekly affirmations — a simple structure to help you start each week intentionally.
Where to buy the meal planner:
- Amazon
- Barnes & Noble
- IndieBound
A note about WW Personal Points
I no longer list static points since WW plans and personal points vary, but every recipe includes a link to the WW Personal Points recipe builder. Look for the orange button in the recipe card — it will open WW where you can view the points and add the recipe to your day (US only; you must be logged into your account). All cookbook recipes in the cookbook index have been updated with this feature.
About this Meal Plan
This is a flexible, free 7-day healthy meal plan designed as a guide with plenty of wiggle room. You can add snacks, drinks, dessert, wine or swap in other recipes from the recipe index. Breakfasts and lunches Monday–Friday are portioned for one; dinners and weekend meals serve a family of four. Some dishes yield leftovers for lunches or second-night dinners.
Aim for at least 1,500 calories per day if you’re following a weight-loss approach, but individual needs vary depending on goals, age and activity level. The plan includes a clear, organized grocery list to make shopping faster and less stressful, reduce dining out, and minimize waste.
Want to share and get ideas from others? Join the Skinnytaste Facebook Community where members post photos and tips. You can also subscribe to the newsletter to receive meal plans directly via email.
Weekly Meal Plan
Breakfast and lunch Monday–Friday serve one; dinners and all weekend meals serve a family of four. The grocery list below includes everything required for the full plan. Some recipes make extra servings for leftovers.
MONDAY (12/19)
B: 1 slice whole-grain bread with 1 tablespoon peanut butter and ½ medium sliced banana
L: Buffalo Chicken Salad (½ recipe)
D: Braised Brisket with Potatoes and Carrots with Waffled Vegetable Latkes (double recipe)
Total Calories: 1,135**
TUESDAY (12/20)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with ¼ cup fresh salsa and 1 oz avocado
L: Leftover Braised Brisket with 1 leftover Waffled Vegetable Latke
D: One-Pot Chicken Fajita Pasta
Total Calories: 1,021**
WEDNESDAY (12/21)
B: Savory Cottage Cheese Bowl
L: Leftover Braised Brisket with 1 leftover Waffled Vegetable Latke
D: Butternut Squash Galette with Fall Brussels Sprout Salad with Apples, Pecans and Blue Cheese
Total Calories: 1,092**
THURSDAY (12/22)
B: Savory Cottage Cheese Bowl
L: Orange and Arugula Salad with Red Onion and Gorgonzola with leftover Butternut Squash Galette
D: Quick Beef Chili topped with 2 tablespoons shredded cheddar and 1 oz avocado
Total Calories: 1,105**
FRIDAY (12/23)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with ¼ cup fresh salsa and 1 oz avocado
L: Orange and Arugula Salad with leftover Butternut Squash Galette
D: Dinner out
Total Calories: 706**
SATURDAY (12/24)
B: Banana Nut Protein Oats (recipe doubled to serve family)
L: Easy Baked Coconut Shrimp and Crustless Spinach and Feta Pie
D: Chilled Calamari Salad, Drunken Mussels and Homemade Manicotti
Total Calories: 1,382**
SUNDAY (12/25)
B: Bacon Spinach Breakfast Casserole with Gruyere
L: Baked Brie Phyllo Tarts with Craisins and Walnuts and Classic Deviled Eggs
D: Apricot-Rum Glazed Spiral Ham with Spinach & Bacon Stuffed Mushrooms and Garlic Mashed Potatoes
Total Calories: 778**
*Set aside two latkes for lunch on Tuesday and Wednesday.
**These calorie totals are a guide. Women aiming for weight loss should target around 1,500 calories per day, though your specific needs may vary. Use a calorie calculator to estimate your personal requirement. The plan leaves room to add coffee, beverages, fruit, snacks, dessert or wine as desired.
*Google doc with printable plan: Printable version
Shopping List (complete)
Produce
- 5 medium bananas
- 1 small sweet apple (such as Honey Crisp)
- 2 small oranges
- 2 medium lemons
- 1 small (5-ounce) and 1 large (7-ounce) Hass avocados
- 2 medium heads garlic
- 1 small and 1 large shallot
- 4 medium and 1 large red bell pepper
- 2 large yellow bell pepper
- 1 butternut squash (about 1 ¼ lb) or ¾ lb pre-cut
- ¾ lb Brussels sprouts
- 1 lb (2 large) zucchini
- 2 Persian cucumbers (or 1 small English)
- 2 lb (4 medium) Yukon Gold potatoes
- 2 lb (8 medium) red potatoes
- 2 lb (4 large) Russet potatoes
- 1 (14-ounce) package baby bella (crimini) mushrooms
- 1 small and 7 large carrots
- 1 small bunch celery
- 1 medium bunch scallions
- 1 small container/bunch fresh chives
- 1 small container/bunch fresh dill
- 1 large bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 1 small bunch fresh thyme
- 1 small head Romaine or Butter lettuce
- 1 (5-ounce) container mixed greens (baby arugula and spinach)
- 1 (1-pound) container baby spinach
- 1 dry pint cherry or grape tomatoes
- 1 small red onion
- 5 large white onions
- 1 small, 2 medium and 2 large yellow onions
Meat, Poultry & Fish
- 1 package center-cut bacon
- 1 (6–8 lb) fully cooked spiral-cut ham (Hickory smoked)
- 1 large (about 5 lb) beef brisket
- 1 lb 93% lean ground beef
- 1¼ lb boneless, skinless chicken breasts (or 1 lb + small can/pre-cooked chicken)
- 1 lb large peeled, deveined shrimp
- 1 lb fresh squid
- 2 lb live mussels
Grains
- 1 small loaf sliced whole-grain bread
- 1 package small pasta (cavatappi or penne)
- 1 package matzo meal (or substitute flour for latkes)
- 1 small package whole wheat flour
- 1 small package all-purpose flour
- 1 small package quick oats
- 1 package panko breadcrumbs
- 1 package Italian seasoned breadcrumbs
Condiments & Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray or oil mister
- Kosher salt
- Pepper grinder or fresh peppercorns
- Regular or light mayonnaise
- Frank’s RedHot sauce
- Cumin, paprika, chili powder, garlic powder
- Dijon mustard
- Balsamic vinegar, red wine vinegar, rice wine vinegar
- Honey, pure maple syrup
- Crushed red pepper flakes
Dairy & Refrigerated
- 3 dozen eggs
- 1 pint liquid egg whites
- 1 quart nonfat milk
- 1 pint 1% milk
- 1 small container whipped butter
- 1 large wedge fresh Parmesan
- 1 small wheel light Brie
- 1 (8-ounce) block Gruyere
- 1 small package gorgonzola or blue cheese
- 1 small package crumbled feta
- 1 (8-ounce) package shredded part-skim mozzarella
- 1 (8-ounce) package shredded cheddar
- 1 small tub light sour cream
- 1 (15-ounce) tub part-skim ricotta
- 1 (32-ounce) container low-fat cottage cheese
- 1 refrigerated pie crust
- 1 small container light blue cheese dressing (or ingredients to make your own)
Canned & Jarred
- 1 small jar peanut butter
- 1 (32-ounce) carton reduced-sodium chicken broth
- 1 (32-ounce) carton beef broth
- 1 (14-ounce) can vegetable broth
- 1 jar marinara (or ingredients to make your own)
- 2 (10-ounce) cans RoTel diced tomatoes with green chilies
- 1 (8-ounce) can tomato sauce
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (15-ounce) can reduced-sodium black beans
- 1 small jar salsa
- 1 small jar roasted red peppers
- 1 can/jar anchovies
- 1 jar apricot preserves
- 1 small jar unsweetened applesauce (optional)
- 1 small jar capers (optional)
Frozen
- 1 package mini phyllo shells
- 2 (10-ounce) packages frozen chopped spinach
Misc. Dry Goods & Drinks
- Baking powder
- 1 small bottle white wine
- 1 small bottle dark rum
- 1 bottle light beer (optional)
- 2 (11-ounce) cartons liquid vanilla protein shake
- 1 small package craisins
- 1 small package shelled pistachios
- 1 small package chopped pecans
- 1 small package chopped walnuts
- 1 small package shredded sweetened coconut
*You may choose gluten-free alternatives where preferred.