A complimentary, flexible 7-day meal plan with breakfast, lunch and dinner options plus a complete shopping list. All recipes include calorie counts and Weight Watchers Freestyle™ SmartPoints® values for easy tracking.
I hope everyone is enjoying the weekend. With colder, stormy weather settling in, this week’s plan includes several of my favorite comforting and satisfying recipes while still focusing on balance and portion control.
If you’re new here, I regularly publish these free 7-day flexible healthy meal plans (see previous meal plans in the recipe index). They’re intended as a flexible guide—plenty of room to add coffee, beverages, fruit, snacks, dessert or wine, or to swap in your preferred recipes. You can search the recipe index by course to find alternatives. The daily target in this plan is roughly 1,500 calories, but adjust as needed for your individual goals.
This plan also includes a clear, organized grocery list to simplify shopping, save time and money, reduce food waste and ensure you have everything on hand to stay on track. Many common pantry items are used across recipes, so check your cupboards before shopping. If you’re on social media, join the Skinnytaste community to see photos and ideas from others following the meal plans.
THE DETAILS:
Breakfasts and lunches from Monday through Friday are portioned for one person; dinners and all weekend meals are scaled to serve a family of four. Several recipes yield leftovers suitable for an additional dinner or next-day lunch. While no single meal plan fits everyone, these selections are Weight Watchers–friendly and include updated Freestyle SmartPoints® values. Feel free to swap meals to match your preferences and dietary needs.
The grocery list below is comprehensive and organized by category. Brand suggestions are included for items I use frequently. Many condiments and pantry staples appear throughout the plan, so you may already have several ingredients at home.
This meal plan is intentionally realistic and flexible—there’s ample room for snacks, cocktails, dessert and dining out. You can move recipes around to better fit your schedule. If you’re using these plans, please let me know—your feedback helps shape future menus.
MONDAY (10/29)
B: 2 hard-boiled eggs (0) and a pear (0)
L: Chicken Salad with Lemon and Dill (1) on 1 slice whole grain bread (3) and an apple (0)
D: Veggie Lasagna–Stuffed Portobello Mushrooms (6) with a green salad (0) and light Italian dressing (2)*
Totals: Freestyle™ SP 12, Calories 1,017**
TUESDAY (10/30)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Chicken Salad with Lemon and Dill (1) on 1 slice whole grain bread (3) and an apple (0)
D: Slow-Cooker Salsa Chicken with Black Beans and Corn (3)
Totals: Freestyle™ SP 12, Calories 1,076**
WEDNESDAY (10/31)
B: 2 hard-boiled eggs (0) and a pear (0)
L: Chicken Salad with Lemon and Dill (1) on 1 slice whole grain bread (3) and an apple (0)
D: Turkey Pumpkin Chili (4)
Totals: Freestyle™ SP 8, Calories 951**
THURSDAY (11/1)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Leftover Turkey Pumpkin Chili (4)
D: Turkey Cutlets with Parmesan Crust (3) with Broccoli and Orzo (4)
Totals: Freestyle™ SP 16, Calories 906**
FRIDAY (11/2)
B: 2 hard-boiled eggs (0) and a pear (0)
L: Leftover Turkey Pumpkin Chili (4)
D: Honey–Teriyaki Salmon with Cauliflower Rice (4)
Totals: Freestyle™ SP 8, Calories 864**
SATURDAY (11/3)
B: Banana Nut Bread*** (4) with an orange (0)
L: Chunky Beef, Cabbage and Tomato Soup*** (3) with 2 ounces multigrain baguette (3)
D: Dinner out (enjoy!)
Totals: Freestyle™ SP 10, Calories 477**
SUNDAY (11/4)
B: Leftover Banana Nut Bread (4) with an orange (0)
L: Harvest Kale Salad with Roasted Winter Squash (5) (double recipe)
D: Chicken Cacciatore (3) with 1 cup whole wheat spaghetti (5)
Totals: Freestyle™ SP 17, Calories 802**
*Salad: 6 cups mixed greens plus ½ cup each of carrots, tomatoes and chickpeas.
**These totals are a guide. Women may aim for about 1,500 calories per day, but individual needs vary—use a calorie calculator to estimate personal requirements. The plan leaves room to add beverages, snacks and treats as desired.
***Freeze any leftovers you or your family won’t eat within a few days.
Shopping List
Produce
- 3 medium pears
- 3 medium apples
- 8 medium navel oranges
- 4 large portobello mushrooms
- 12 ounces asparagus
- 1 medium head or 4 cups riced cauliflower
- 7 ripe bananas
- 2 bunches Lacinato kale
- 2 medium acorn squash
- 1 pomegranate or a small container of seeds
- 1 small head green cabbage
- 2 heads garlic
- 1 small and 1 medium red bell pepper
- 1 small green bell pepper
- 1 (5-oz) container baby spinach
- 1 (5-oz) container mixed greens
- 1 (6-oz) container fresh berries
- 2 medium carrots
- 2 celery stalks
- 2 vine-ripened tomatoes
- 1 small bunch cilantro
- 1 small bunch fresh basil
- 2 medium lemons
- 1 small bunch fresh dill
- 1 small (4-oz) and 1 large (6-oz) avocado (optional)
- 2 large yellow onions
- ½ pound broccoli florets
Meat, Poultry & Fish
- 1 rotisserie chicken
- 1 lb boneless, skinless chicken breasts
- 1 1/3 lb 93% lean ground turkey or chicken
- 1 lb turkey breast cutlets
- 1 lb wild salmon fillet
- 1 lb 90% lean ground beef
- 4 bone-in chicken thighs
Grains
- Small loaf sliced whole grain bread*
- Seasoned breadcrumbs*
- Small bag all-purpose flour*
- 8-oz multigrain baguette
- Package whole wheat spaghetti
- Package orzo pasta*
Condiments & Spices
- Extra virgin olive oil
- Cooking spray or olive oil spray
- Kosher salt (Diamond Crystal recommended)
- Pepper grinder or fresh peppercorns
- Honey
- Adobo seasoning
- Cumin
- Garlic powder
- Chili powder
- Cocoa powder
- Cinnamon
- Cayenne pepper (optional)
- Reduced sodium soy sauce*
- Mirin
- Sesame seeds (optional)
- Vanilla extract
- Bay leaves
- Balsamic vinegar
- Dijon mustard
- Maple syrup
- Oregano
- Light Italian dressing (or ingredients to make your own)
Dairy & Refrigerated
- 18 large eggs
- Small box butter
- Wedge fresh Parmesan cheese
- 17.5-oz container nonfat plain Greek yogurt
- 15-oz part-skim ricotta (Polly-O suggested)
- 8-oz part-skim shredded mozzarella (Polly-O suggested)
- 8-oz reduced-fat shredded cheddar (Sargento suggested)
Frozen
- 16-oz bag frozen corn
Canned & Jarred
- 14-oz can pumpkin puree
- 15-oz can chickpeas
- 15-oz can reduced-sodium black beans
- 15-oz can white beans
- 15-oz and 28-oz cans crushed tomatoes
- 28-oz can diced tomatoes
- 32-oz carton beef stock
- Small jar chunky mild salsa
- 15-oz can reduced-sodium chicken or vegetable broth
- Small jar unsweetened applesauce
- 4.5-oz tube or 8-oz can no-salt-added tomato paste
- Small jar marinara sauce
Miscellaneous Dry Goods
- Bag chopped walnuts or pecans (about 5 ounces)
- Baking soda
- Light brown sugar
Notes: Many pantry items are used across multiple recipes—check your cupboards before shopping. Items marked with an asterisk (*) are common staples you may already have on hand.