This free, flexible 7-day weight loss meal plan includes breakfast, lunch and dinner ideas plus a complete shopping list to make healthy eating easier. All recipes linked include nutrition information, macros and Weight Watchers points where applicable.
7-Day Healthy Meal Plan (April 17–23)
If you need quick lunch ideas, try the Tuna Sandwich with Avocado or the Air Fryer Salmon Sandwich. For easy meal prep, the Honey Sriracha Chicken and Broccoli Meal Prep Bowls and the Tofu Poke Bowl are simple, make-ahead options. These plans are designed to be adaptable—swap meals, add snacks, or scale portions to meet your goals.
Skinnytaste Ultimate Meal Planner
The Skinnytaste Ultimate Meal Planner is a 52-week, spiral-bound planner that includes weekly tear-out planning grids, a 12-week meal plan, 30 recipes (15 new), and grocery lists. It also offers space for gratitude, intentions and weekly goals—useful if you like to plan your week with intention.
Where to Buy the Skinnytaste Meal Planner
- Amazon
- Barnes & Noble
- IndieBound
A note about WW Points
All recipes are updated to reflect the current Weight Watchers program and display WW points under the recipe title. The recipe card includes a WW button that links to the Weight Watchers recipe builder (US only; you must be logged in to your account to add recipes to your day). Cookbook recipes in the cookbook index are updated as well.
About This Meal Plan
These free, flexible 7-day meal plans are intended as a guide with plenty of room to customize. You can add coffee, beverages, fruits, snacks, dessert or wine, and swap recipes to suit your tastes. If you’re aiming for weight loss, women should generally target around 1,500 calories per day, though individual needs vary by age, activity level and goals. Use the recipes index to search by course and find alternatives.
Meal planning helps reduce grocery costs, decrease food waste and simplifies weeknight cooking. The included grocery list is organized to make shopping quicker and less stressful so you’ll have everything on hand to stay on track.
Join the Skinnytaste Facebook community to see photos of recipes others are making, swap ideas, and stay motivated. If you prefer email updates, you can subscribe to receive new meal plans and recipes directly in your inbox.
This Week’s Meal Plan
Breakfast and lunch Monday through Friday are planned as single servings; dinners and all weekend meals are sized to serve a family of four. Some recipes yield leftovers that work for additional dinners or lunches. The shopping list below includes everything needed for the week.
MONDAY (4/17)
B: Overnight Oats
L: Tuna Sandwich with Avocado and 8 baby carrots
D: Spicy Gochujang Tofu Bowls (double batch)
Total Calories: 984*
TUESDAY (4/18)
B: Overnight Oats
L: Tuna Sandwich with Avocado and 8 baby carrots
D: Slow Cooker Chicken Tacos with Cilantro Lime Cauliflower Rice
Total Calories: 1,046*
WEDNESDAY (4/19)
B: Scrambled Eggs with Cottage Cheese (½ recipe) with 1 oz avocado and an orange
L: Tuna Sandwich with Avocado and 8 baby carrots
D: Skinny Sloppy Joes on a whole-wheat bun with a green salad**
Total Calories: 915*
THURSDAY (4/20)
B: Scrambled Eggs with Cottage Cheese (½ recipe) with 1 oz avocado and an orange
L: Leftover Sloppy Joe on a whole-wheat bun with a green salad
D: One-Pan Roasted Potatoes, Sausage and Peppers
Total Calories: 965*
FRIDAY (4/21)
B: Green Smoothie Bowl
L: Leftover Sloppy Joe on a whole-wheat bun with a green salad
D: Gochujang-Glazed Salmon with ¾ cup brown rice and Wilted Baby Spinach with Garlic and Oil
Total Calories: 1,195*
SATURDAY (4/22)
B: Asparagus and Swiss Frittata with 1 cup mixed berries
L: Chicken and Lentil Soup with a whole-grain roll
D: Dinner out
Total Calories: 680*
SUNDAY (4/23)
B: Banana Nut Protein Oats (quadruple batch)
L: Leftover Chicken and Lentil Soup with a whole-grain roll
D: The Best Turkey Meatloaf with Garlic Roasted Cauliflower
Total Calories: 1,130*
*Calorie totals are a guide. Women aiming for weight loss should generally target around 1,500 calories per day, but individual needs vary. Use a trusted calorie calculator to estimate your personal needs. The plan allows room to add coffee, beverages, fruits, snacks, dessert or wine.
**Green salad: 9 cups mixed greens, 3 scallions, ¾ cup each tomatoes, carrots, cucumbers and chickpeas, plus 6 tablespoons light vinaigrette. Set aside two servings (dressing on the side) for Thursday/Friday lunch.
Full grocery list is below and organized by section for easy shopping. Quantities reflect the recipes in this week’s plan.
Shopping List
Produce
- 7 medium bananas
- 1 (12-ounce) container fresh strawberries
- 1 pint fresh blueberries
- 1 (6-ounce) container fresh raspberries
- 1 (6-ounce) container fresh blackberries
- 2 small mangos (dice and freeze 1 cup)
- 3 medium limes
- 2 medium oranges
- 1 medium + 1 large Hass avocado
- 2 medium heads garlic
- 1 large shallot
- 1 (2-inch) piece fresh ginger
- 1 small package alfalfa or broccoli sprouts
- 4 ounces mushrooms
- 1½ pounds (3 large) Russet or new potatoes
- 2 medium heads cauliflower
- ½ pound asparagus
- 1 small cucumber
- 1 medium + 1 large red bell pepper
- 1 small bunch celery
- 1 small + 2 large carrots
- 1 (1-pound) bag baby carrots
- 1 small bag tri-color coleslaw mix
- ½ small head purple cabbage (or 1 cup chopped romaine for tacos)
- 2 medium bunches scallions
- 1 (1-pound) + 1 (5-ounce) bag/clamshell fresh baby spinach
- 1 (10-ounce) bag/clamshell mixed greens
- 1 small head romaine lettuce
- 1 large bunch fresh cilantro
- 1 small bunch/container fresh thyme
- 2 medium + 1 large tomato
- 1 small red onion
- 3 small + 2 medium yellow onions
Meat, Poultry & Fish
- 1½ pounds boneless skinless chicken breasts
- ¾ pound boneless skinless chicken thighs
- 1⅓ pounds 93% or 99% lean ground turkey
- 1¼ pound 93% lean ground beef sirloin
- 1 pound Italian chicken sausage
- 1 pound (4 filets) wild salmon
Grains
- 1 small package quick oats
- 1 small loaf sliced whole-grain or sourdough bread
- 1 package whole-wheat hamburger buns
- 1 package small whole-grain rolls
- 1 medium package corn tortillas (you need 12)
- 1 small package dry brown rice (or 5 cups pre-cooked)
- 1 package seasoned white or whole-wheat breadcrumbs
Condiments & Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray or oil mister
- Kosher salt
- Pepper (grinder or fresh peppercorns)
- Cinnamon
- Light mayonnaise
- Red wine vinegar
- Gochujang
- Reduced sodium soy sauce
- Unseasoned rice vinegar
- Toasted sesame oil
- Black sesame seeds
- Honey
- Adobo seasoning
- Garlic powder
- Cumin
- Steak seasoning or seasoned salt
- Worcestershire sauce
- Light vinaigrette (or ingredients to make your own)
- Rosemary or 1 tsp oregano (sub)
- Mirin
- Oregano
- Ground annatto or Spanish paprika
- Maple syrup
- Ketchup
- Marjoram
Dairy & Refrigerated
- 1 dozen large eggs
- 1 pint liquid egg whites
- 2 (14-ounce) packages extra-firm tofu
- 1 (6-ounce) container 2% cottage cheese
- 1 (6-ounce) container plain yogurt
- 1 small bottle non-dairy protein milk (such as Ripple). Can substitute ¼ cup of any milk you like for the Smoothie Bowl, if desired.
- 1 (8-ounce) bottle unsweetened almond milk
- 1 small box butter
- 1 small wedge Pecorino Romano
- 1 small wedge Asiago
- 1 small block or bag shredded part-skim Swiss cheese
Canned & Jarred
- 1 (5-ounce) can albacore or chunk light tuna in water
- 1 small jar chunky mild or medium salsa
- 1 (15-ounce) can chickpeas
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (29-ounce) can tomato sauce
- 1 jar Better Than Bouillon chicken base
Dry Goods & Pantry
- 1 small package chia seeds (or 1 tbsp from bulk)
- 1 small package pecan halves (or 2 tbsp from bulk)
- 1 small package walnuts (about ¼ cup if from bulk)
- 1 small package unsweetened coconut flakes (or 2 tbsp from bulk)
- 1 small package granulated sugar
- 1 small package monk fruit sweetener or stevia (or honey/maple syrup)
- 1 (1-pound) package dry green lentils
- 4 (11-ounce) cartons liquid vanilla protein shake (such as Orgain)
*You can buy gluten-free alternatives if desired.
A printable Google Doc version of this plan and shopping list is available for personal use if you prefer a formatted printout.