A free, flexible 7-day weight-loss meal plan including breakfast, lunch and dinner, plus a complete shopping list. Recipes list nutrition details and link to the WW recipe builder so you can view your PersonalPoints (US only; you must be logged into your WW account to view personal points).
7-Day Healthy Meal Plan
Happy New Year! This week’s meal plan includes several favorites from the Top 25 Most Popular Skinnytaste Recipes of 2021. If your favorite didn’t make the list, tell us which one did! If you need to adjust serving sizes for larger or smaller groups, consider using the Relish+ features that let you scale recipes and meal plans.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is now available. This spiral-bound planner includes 52 weekly planning pages (tear-out grids you can place on your fridge), a 12-week sample plan, 30 recipes (15 new), and tear-out grocery lists. It also offers space for gratitude, weekly intentions and simple meal prep notes to help you start each week with purpose.
Where to find the meal planner:
- Amazon
- Barnes & Noble
- Indie Bound
A note about WW PersonalPoints
Many readers ask about the new WW PersonalPoints on recipes. Recipe pages include a link to the WW recipe builder. Click the “My PersonalPoints” button on the recipe page to view points and add the recipe to your day (US only; you must be logged in to your WW account).
About This Meal Plan
These free, 7-day flexible meal plans are designed as a helpful guide with plenty of wiggle room. You can add coffee, drinks, fruit, snacks, dessert, wine, or swap recipes for meals you prefer. Breakfast and lunch Monday through Friday are planned for one serving; dinners and weekend meals are scaled for a family of four. Many recipes yield leftovers suitable for a second meal or lunch the next day. Aim for around 1,500 calories per day as a general target (individual needs vary).
The plan includes an organized grocery list to simplify shopping, reduce waste, and save time and money. If you use social media, consider joining the Skinnytaste Facebook Community to see readers’ photos, tips and recipe variations. You can also sign up for email updates to receive future meal plans.
The Details
Breakfast and lunch Monday–Friday are individual servings. Dinners and all weekend meals are sized for four people. The grocery list covers all ingredients needed to prepare every meal in the plan. Some recipes make enough for leftovers or multiple meals.
MONDAY
B: Savory Cottage Cheese Bowls
L: Chicken Salad with Lemon and Dill on High-Protein Bread with 1 cup grapes
D: Cheesy Eggplant Gnocchi Caprese
Total Calories: 1,104*
TUESDAY
B: Savory Cottage Cheese Bowls
L: Chicken Salad with Lemon and Dill on High-Protein Bread with 1 cup grapes
D: Bisteces a la Mexicana with 2 corn tortillas
Total Calories: 1,011*
WEDNESDAY
B: Overnight Oats in a Jar
L: Chicken Salad with Lemon and Dill on High-Protein Bread with 1 cup grapes
D: Leftover Bisteces a la Mexicana with 2 corn tortillas
Total Calories: 1,026*
THURSDAY
B: Avocado Toast Egg-in-a-Hole and an orange
L: Chickpea Egg Salad (½ recipe)
D: Chicken Romano Meatballs with Broccoli and Orzo
Total Calories: 1,120*
FRIDAY
B: Avocado Toast Egg-in-a-Hole and an orange
L: Leftover Chickpea Egg Salad
D: Drunken Style Noodles with Shrimp
Total Calories: 1,153*
SATURDAY
B: Baked Oatmeal with Blueberries and Bananas
L: Shrimp Dumpling Lettuce Wraps
D: Dinner out
Total Calories: 412*
SUNDAY
B: Baked Sweet Potato Egg Cups with 1 oz avocado and 1½ cups baby spinach dressed with 1 teaspoon light vinaigrette
L: Turkey Club (recipe x4) and an apple
D: Spinach-Stuffed Chicken Breasts with Tomato and Feta with a green salad
Total Calories: 1,156*
*Calorie totals are a guide. Women may aim for about 1,500 calories per day depending on activity and goals. Use an online calculator to estimate your personal calorie needs. The plan leaves room to add coffee, beverages, fruit, snacks, dessert or wine.
# Green salad: 6 cups mixed greens, 2 scallions, and ½ cup each tomatoes, carrots and cucumbers, dressed with ¼ cup light vinaigrette.
Shopping List
Produce
- ¾ lb seedless grapes
- 4 medium apples
- 2 medium oranges
- 2 lemons
- 2 limes
- 3 bananas
- 1 dry pint blueberries (or frozen)
- 2 heads garlic
- 2 shallots
- 1 (2-inch) piece ginger
- 4 small jalapeños
- 1 red bell pepper
- 3 Persian cucumbers (or 1 large English)
- 1 lb eggplant
- 1 large avocado (7 oz)
- 1 sweet potato (8 oz)
- 1 (10-oz) bag shredded carrots
- 1 lb broccoli florets
- 2 small bunches scallions
- Fresh herbs: basil, Thai basil, thyme, dill, oregano, cilantro, Italian parsley
- 1 small head Bibb lettuce or endive
- 1 (5-oz) + 1 (10-oz) container baby spinach
- 1 (5-oz) container mixed baby greens
- 1 dry pint cherry or grape tomatoes
- 1 large beefsteak tomato
- 1 small red onion, 1 small yellow onion, 1 large white onion
Meat, Poultry & Fish
- 1½ lb boneless, skinless chicken breasts
- 1 lb ground chicken
- 1 rotisserie chicken
- ¾ lb sliced deli turkey breast
- 1 package center-cut bacon
- 2 lb large peeled and deveined shrimp
- 2 lb top sirloin
Grains
- 1 loaf thin-sliced whole grain bread
- Large package corn tortillas (need ~16)
- Quick oats
- Oat flour
- Package of gnocchi
- Orzo pasta
- Panko breadcrumbs (or seasoned breadcrumbs as alternative)
- Thick rice noodles
Condiments & Spices
- Extra-virgin olive oil
- Vegetable oil
- Cooking spray
- Salt and black pepper
- Oregano, basil, cinnamon, paprika, garlic powder, onion powder
- Crushed red pepper flakes
- Oyster sauce, soy sauce, fish sauce, sriracha
- Honey or maple syrup
- Rice vinegar, apple cider vinegar
- Sesame oil
- Vanilla extract and liquid sweetener of choice
- Light vinaigrette and light mayonnaise
- Optional toppings for High-Protein Bread: everything bagel seasoning, sesame seeds
Dairy & Refrigerated
- 18 large eggs
- 32-oz container low-fat cottage cheese
- Feta cheese
- Pecorino Romano wedge
- Parmesan wedge
- Pint skim or unsweetened almond milk (or milk of choice)
- 8-oz package small mozzarella balls
Canned & Jarred
- 28-oz crushed tomatoes
- 2 (14.5-oz) cans petite diced tomatoes
- Tomato paste (4–4.5 oz)
- 15-oz can chickpeas
- 14.5-oz can chicken broth
- Sundried tomatoes in oil
Miscellaneous
- Dry Chardonnay (for cooking)
- Chopped pecans or walnuts (about 5 tbsp)
- Roasted shelled pistachios (about 2 tbsp)
- Baking powder
- Dark brown sugar
- Chia seeds (about ½ tbsp)
Notes: You may choose gluten-free alternatives as desired. Quantities are planned to prepare all recipes in the 7-day plan; some items yield leftovers for additional meals.