A free, flexible 7-day weight loss meal plan—including ideas for breakfast, lunch and dinner—plus a complete shopping list. All recipes include macros and Weight Watchers points to make tracking easier.
Free 7-Day Healthy Meal Plan (Oct 9–15)
First and foremost—THANK YOU for keeping Skinnytaste Simple on the New York Times Bestseller list for a second consecutive week and for every thoughtful review you’ve left. I read them all and I truly appreciate your support. If you haven’t had a chance to leave a review and would like to, it means a lot.
New Jersey friends: I’ll be at a book signing this Sunday, October 8 at Uncle Giuseppe’s Marketplace in Morris Plains, upstairs from 11:00 am–12:30 pm. I’d love to see you—stop by and say hello!
With grocery prices rising, planning meals is one of the most effective ways to save money while still eating well. A simple, consistent meal plan helps reduce food waste, cuts impulse purchases, and keeps you on track with healthy choices. For more budget-friendly ideas, check out the 5-day Budget Friendly Meal Plans—or try Relish+ for additional meal planning tools and a 14-day free trial.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner with weekly grids you can tear out for your fridge, a 12-week meal plan, 30 recipes (15 new), and tear-out grocery lists. It also includes space for weekly intentions, gratitude, and simple meal planning prompts—designed to help you stay organized and intentional about eating well.
Where to Buy the Skinnytaste Meal Planner
- Amazon
- Barnes & Noble
- IndieBound
A note about Weight Watchers (WW) points
All recipes in this plan have updated WW points based on the current Weight Watchers program, and points are displayed under each recipe title. The recipe card’s WW button links to the Weight Watchers recipe builder used to calculate points (US only; you must be logged into your account). Cookbook recipes in the cookbook index have been updated as well.
About This Meal Plan
These free, flexible 7-day meal plans are intended as a helpful guide. They offer plenty of room to customize—add snacks, beverages, fruit, dessert, or extra servings as needed. You can also swap recipes for alternatives you prefer; the recipe index lets you search by course. As a general target, many women aim for about 1500 calories per day, but individual needs vary based on age, activity level, and goals.
This plan includes an organized grocery list to simplify shopping, reduce trips to the store, and help you save both time and money. Having a clear list makes it easier to cook at home, avoid takeout, and minimize food waste.
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Meal Plan Overview
Breakfasts and lunches from Monday through Friday are planned as single servings; dinners and all weekend meals are sized for a family of four. Several recipes yield leftovers that can be used for a second dinner or for lunches the next day. The grocery list below covers everything needed to prepare all the meals shown.
MONDAY (10/9)
B: Savory Cottage Cheese Bowl
L: Autumn Kale Salad with Chicken
D: 1½ cups Easy Black Bean Vegetarian Chili topped with 2 tablespoons shredded Mexican cheese and 1 ounce avocado
Total Calories: 1,216*
TUESDAY (10/10)
B: 2 scrambled eggs + 1 egg white, 1 slice whole-grain toast and 2 ounces avocado
L: Autumn Kale Salad with Chicken
D: Shrimp Scampi Tacos with Caesar Salad Slaw and Roasted Cauliflower Rice with Garlic and Lemon (double batch)
Total Calories: 1,255*
WEDNESDAY (10/11)
B: English Muffin Breakfast Sandwich and an orange
L: Autumn Kale Salad with Chicken
D: Salisbury Steak with Mushroom Gravy and a Perfect Baked Potato
Total Calories: 1,212*
THURSDAY (10/12)
B: English Muffin Breakfast Sandwich and an orange
L: Autumn Kale Salad with Chicken
D: Leftover Salisbury Steak with Roasted Sweet Potatoes
Total Calories: 1,270*
FRIDAY (10/13)
B: Savory Cottage Cheese Bowl
L: Turkey Club and an orange
D: Air Fryer Salmon with Maple Soy Glaze with ¾ cup brown rice and Roasted Broccoli with Smashed Garlic
Total Calories: 1,214*
SATURDAY (10/14)
B: 4-Ingredient Flourless Banana Nut Pancakes (quad batch)
L: Minestrone Soup with 2 ounces multigrain baguette
D: Dinner out
Total Calories: 623*
SUNDAY (10/15)
B: Cottage Cheese, Egg and Sausage Frittata with 1 cup spinach and 1 teaspoon light vinaigrette
L: Leftover Minestrone Soup with 2 ounces multigrain baguette
D: Baked Chicken Breast with Fall Brussels Sprout Salad with Apples, Pecans and Blue Cheese
Total Calories: 1,026*
*This plan is a guide. Many women target roughly 1500 calories per day, but individual calorie needs vary. Use a calorie calculator to estimate your personal needs and adjust portions and snacks accordingly. There’s plenty of room here to add coffee, drinks, fruit, snacks, dessert, or a glass of wine.
*Full nutrition and recipe notes are available in the linked Google document (recipe and nutrition details are provided with each recipe).
Shopping List
Produce
- 1 small plus 1 medium Honeycrisp apple
- 3 medium oranges
- 3 medium lemons
- 4 medium bananas
- 1 large (7-ounce) Hass avocado
- 2 large heads garlic
- 1 small shallot
- 1 medium jalapeño
- 2 Persian (mini) cucumbers (or 1 small English cucumber)
- 1 medium zucchini
- 2 medium red bell peppers
- 1½ pounds broccoli florets
- 2 (16-ounce) packages riced cauliflower
- 1 small butternut squash (or ¾ pound pre-cut)
- ½ pound sliced mushrooms
- 4 medium (about 2 lb) Russet or Idaho potatoes
- 4 medium (about 2 lb) sweet potatoes
- 2 medium carrots
- 1 small bunch celery
- ¾ pound Brussels sprouts (or pre-shredded)
- 1 (1-pound) bag baby spinach
- 1 large bunch Lacinato kale
- 1 small head romaine lettuce
- 1 small bunch scallions
- 1 small container fresh basil
- 1 small container fresh rosemary (or 1 tsp dried for Minestrone)
- 1 medium bunch fresh Italian parsley
- 1 dry pint cherry or grape tomatoes
- 1 small vine-ripened tomato
- 2 medium yellow onions
Meat, Poultry & Fish
- 1 rotisserie chicken
- 1½ pounds (4) boneless skinless chicken breasts
- 1 pound 93% lean ground turkey
- 1 pound 93% lean ground beef
- 1 link Italian chicken sausage
- 1½ pounds (4) skinless wild salmon fillets
- 1 pound peeled & deveined jumbo shrimp
- 1 package turkey bacon
- 1 package center-cut bacon (optional)
- 3 ounces sliced deli turkey
Grains*
- 1 loaf thin-sliced whole-grain bread
- 1 small package corn tortillas (need 8)
- 1 package light whole-wheat English muffins
- 1 small package all-purpose flour
- 1 small package quick oats
- 1 (16-ounce) package small pasta (ditalini or orzo)
- 1 package plain breadcrumbs
- 1 package seasoned panko breadcrumbs
- 1 large or 2 small multigrain baguettes
- 1 small package dry brown rice (or 3 cups pre-cooked)
Condiments & Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (optional)
- Kosher salt
- Black pepper or pepper grinder
- Pure maple syrup
- Dijon mustard
- Cumin
- Chili powder
- Garlic powder
- Onion powder
- Smoked paprika
- Paprika
- Rosemary
- Crushed red pepper flakes
- Apple cider vinegar
- Red wine vinegar
- Balsamic vinegar
- Worcestershire sauce
- Ground mustard powder
- Reduced sodium soy sauce
- Sriracha
- Regular or light mayonnaise
- Bay leaves
- Light vinaigrette (or ingredients to make your own)
- Parsley
Dairy & Refrigerated
- 2 dozen large eggs
- 1 (16-ounce) container low-fat cottage cheese
- 1 (6-ounce) container whole-milk plain yogurt
- 1 (6-ounce) container nonfat plain Greek yogurt
- 1 small box unsalted butter
- 1 (4-ounce) package goat cheese
- 1 small package blue or Gorgonzola cheese
- 1 large wedge fresh Parmesan
- 1 (8-ounce) bag shredded Mexican cheese blend
- 1 (8-ounce) package sliced cheddar or American cheese
Canned & Jarred
- 1 (28-ounce) can petite diced tomatoes
- 1 (10-ounce) can RoTel 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 cannellini or navy beans
- 2 (15-ounce) cans black beans
- 1 (32-ounce) carton reduced sodium chicken broth
- 1 (14-ounce) can reduced sodium vegetable broth
- 1 (32-ounce) carton beef broth
- 1 small can or jar anchovy fillets
Frozen
- 1 (8-ounce) package corn kernels
Misc. Dry Goods
- 1 small package shelled pistachios (or 2 tbsp from bulk)
- 1 (8-ounce) package pecan halves
- 1 small package unsweetened craisins or golden raisins (or ¼ cup from bulk)
*Gluten-free substitutions are fine where indicated (for bread, pasta, or flour).