A free 7-day flexible meal plan that includes breakfast, lunch and dinner plus a complete shopping list. All recipes list calories and Weight Watchers Freestyle™ SmartPoints® for easy tracking.
Sending well wishes to everyone on the East Coast—stay safe. Tomorrow I’ll share a free 40-page bonus pack for readers who pre-order my new cookbook Skinnytaste One and Done, so keep an eye out if you pre-ordered.
If you’re new to these meal plans, I regularly share free 7-day flexible healthy meal plans that serve as a practical guide. They’re intentionally adaptable, allowing you room to add coffee, beverages, fruit, snacks, dessert, wine or to swap recipes for meals you prefer. You can search the recipe index for ideas by course. For general guidance, aim for around 1500 calories per day, though individual needs vary.
This plan comes with a clear, organized grocery list designed to make shopping easier and more efficient. A thoughtful grocery list saves time and money, reduces food waste and helps you keep the ingredients on hand so you’re less likely to eat out or make last-minute choices that don’t support your goals.
If you use Facebook, consider joining the Skinnytaste Facebook Community to share photos, ask questions and get inspiration from others cooking the same recipes. It’s a helpful place to see how others adapt the plan and to find new ideas.
THE DETAILS:
Breakfast and lunch Monday through Friday are designed to serve one person. Dinners and all meals on Saturday and Sunday are sized to serve a family of four. Several recipes yield leftovers that can be enjoyed for a second night or packed for lunch the next day. While no single meal plan fits everyone perfectly, this one is designed to appeal to a wide range of tastes and schedules.
All recipes are Weight Watchers friendly and include updated Freestyle™ SmartPoints® values for convenience. Feel free to swap recipes or adjust portion sizes to better suit your needs. The grocery list is comprehensive and includes suggested brands and pantry staples I use often—check your cupboards first, since many condiments are reusable across several recipes.
This plan is deliberately flexible and realistic. There’s plenty of space for cocktails, healthy snacks, dessert and meals out. If needed, move recipes around to match your week. If you try these plans, please let me know—your feedback helps decide whether to continue sharing them.
MONDAY (9/17)
B: 2 hard-boiled eggs (0) and a pear (0)
L: Chicken Club Lettuce Wrap (5) and an apple (0)
D: Baked Broccoli Macaroni and Cheese (8)
Totals: Freestyle™ SP 13, Calories 923*
TUESDAY (9/18)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: LEFTOVER Baked Broccoli Macaroni and Cheese (8)
D: Zucchini Chicken Enchilada Roll Ups (5) with 1 tablespoon light sour cream (1)
Totals: Freestyle™ SP 19, Calories 807*
WEDNESDAY (9/19)
B: 2 hard-boiled eggs (0) and a pear (0)
L: LEFTOVER Baked Broccoli Macaroni and Cheese (8)
D: Turkey Pumpkin White Bean Chili (0) with 1 tablespoon light sour cream (1)
Totals: Freestyle™ SP 9, Calories 844*
THURSDAY (9/20)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: LEFTOVER Baked Broccoli Macaroni and Cheese (8)
D: LEFTOVER Turkey Pumpkin White Bean Chili (0) with 1 tablespoon light sour cream (1)
Totals: Freestyle™ SP 14, Calories 855*
FRIDAY (9/21)
B: 2 hard-boiled eggs (0) and a pear (0)
L: Chicken Club Lettuce Wrap (5) and an apple (0)
D: Sheet Pan Teriyaki Salmon and Vegetables (4) (Recipe x 2)
Totals: Freestyle™ SP 9, Calories 934*
SATURDAY (9/22)
B: Easy Bagel Recipe** (3) with 2 tablespoons light cream cheese (3), sliced tomato (0) and sliced red onion (0)
L: Chicken Salad with Avocado (4)
D: DINNER OUT!
Totals: Freestyle™ SP 10, Calories 485*
SUNDAY (9/23)
B: Bacon Egg and Avocado Breakfast Sandwich (6)
L: Greek Turkey Meatballs (5) with Tzatziki (0) and Heirloom Tomato Salad (2)
D: Slow Cooker Pork Carnitas ***(3) with 2 corn tortillas (3) and 1 ounce sliced avocado (1)
Totals: Freestyle™ SP 20, Calories 1,074*
*This is a guide—many women aim for about 1500 calories per day. I’ve left room for additional items like coffee, drinks, fruit, snacks, dessert or wine. Use a calorie calculator to estimate your individual needs. Adjust portions and swaps based on your goals and activity level.
**Double the bagel recipe to have enough for Sunday breakfast.
***Freeze any leftovers your family won’t eat within a few days to preserve quality and reduce waste.
Shopping List:
Produce
- 1 medium head iceberg lettuce
- 2 medium apples (any variety)
- 3 medium pears (any variety)
- 1 (6-ounce) container fresh berries (your choice)
- 20 mini sweet rainbow peppers
- 2 medium heads garlic
- 2 pounds broccoli florets
- 2 small (4-ounce) and 1 medium (5-ounce) Hass avocado
- 1 small and 1 medium lemon
- 1 (2-inch) piece fresh ginger
- 1 medium and 2 large zucchini
- 1 small bunch scallions
- 1 large bunch or container fresh basil
- 1 small cucumber
- 1 small bunch fresh Italian parsley
- 1 small bunch or container fresh dill
- 1 small bunch fresh spearmint (or sub extra fresh parsley)
- 1 small red onion
- 2 small yellow onions
- 5 small and 3 large vine-ripened tomatoes
- 5 medium heirloom tomatoes
- 1 small bunch cilantro
Meat, Poultry and Fish
- 6 ounces (about 12 slices) organic chicken or turkey breast
- 1 package center-cut bacon
- 2½ pounds trimmed, boneless pork shoulder blade roast
- 4 (4-ounce) wild salmon fillets
- 2 pounds 99% lean ground turkey
- 1¼ pounds 93% lean ground turkey
- 2 rotisserie chickens* (or 2 pounds raw chicken breast to cook yourself)
*Only the breast meat is needed for some recipes. Reserve dark meat for broth or freeze for later.
Grains
- 1 package unbleached all-purpose or whole wheat flour**
- 1 package high-fiber elbow pasta (e.g., Ronzoni Smart Taste)**
- 1 container seasoned whole wheat breadcrumbs**
- 1 package (8) corn tortillas
- ½ loaf whole grain bread**
Condiments and Spices
- Extra virgin olive oil
- Cooking spray
- Olive oil spray or mister
- Kosher salt (Diamond Crystal preferred)
- Pepper grinder or fresh peppercorns
- Mayonnaise (I like Sir Kensington)
- Honey
- Chili powder
- Bay leaves
- Cumin
- Oregano
- Sesame oil
- Reduced sodium soy sauce**
- Unseasoned rice vinegar
- Hot chili powder
- Chipotle chili powder
- Toasted sesame seeds
- Optional bagel toppings: everything bagel seasoning, poppy seeds, dried garlic flakes, dried onion flakes
- Red pepper flakes (optional)
- Sazon
- Dry Adobo seasoning (Goya recommended)
Dairy & Refrigerated
- 1 18-pack large eggs
- 1 small wedge fresh Parmesan
- 1 (8-ounce) bag shredded reduced-fat sharp cheddar
- 1 small tub light cream cheese
- 1 small box butter
- 1 pint skim milk
- 1 (8-ounce) bag shredded Mexican cheese blend
- 1 small tub light sour cream
- 1 (6-ounce) and 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield recommended)
Canned and Jarred
- 2 (15-ounce) cans white northern or navy beans
- 1 (15-ounce) can pumpkin puree
- 1 small jar Kalamata olives
- 1 (7-ounce) can chipotle chilis in adobo
- 1 (4.5-ounce) can chopped green chilies
- 1 (32-ounce) carton plus 1 (15-ounce) can reduced sodium chicken or vegetable broth
- 1 (28-ounce) can tomato sauce
Misc. Dry Goods
- 1 small bag crushed walnuts
- 1 small bag or box brown sugar
- Baking powder
**Gluten-free substitutions are acceptable where noted.