Enjoy a free, flexible 7-day weight-loss meal plan that includes breakfast, lunch and dinner ideas plus a complete shopping list. All recipes list macros and Weight Watchers points to help you track your progress.
Free 7-Day Healthy Meal Plan (Nov 13–19)
The holidays are approaching, and with them comes a season of gatherings, comfort foods, and family time. If you’re looking for side dishes to bring to a Friendsgiving or Thanksgiving dinner, these recipes make great options: Roasted Sweet Potatoes or Stuffed Mushrooms with Broccoli Rabe and Sausage. For a perfectly seasoned turkey, try Herb and Salt-Rubbed Dry Brine Turkey or a Sheet Pan Thanksgiving Dinner for smaller groups. Finish with a lighter dessert like Pumpkin Roll Lightened Up or Pumpkin Pie Dip.
Rising grocery costs mean many of us are rethinking how we plan meals. One of the best strategies to save money and eat well is to plan your meals in advance. If you want additional budget-focused options, sign up for Relish+ for more meal-plan ideas and extended resources.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner with weekly tear-out meal planning grids, a 12-week plan, 30 recipes (including 15 new ones), and tear-out grocery lists. It also includes sections for weekly gratitude, affirmations, and intentions to help you start each week with purpose.
Where to Buy the Meal Planner
- Amazon
- Barnes & Noble
- Indie Bound
A note about WW Points
If you follow Weight Watchers, the recipes here have been updated to reflect the latest program and show points beneath each recipe title. The WW feature in the recipe card links to the Weight Watchers recipe builder where you can review how points were calculated and add recipes to your day (US only, requires login). Cookbook recipes in the index have been updated as well.
About This Meal Plan
These free 7-day flexible healthy meal plans are designed as a helpful guide with plenty of wiggle room. Feel free to add extra food—coffee, beverages, fruit, snacks, dessert, or wine—or swap recipes for meals you prefer. Use the recipe index to find dishes by course. Depending on your goals, aim for at least 1,500 calories per day as a baseline; individual needs vary by age, weight, activity level, and goals.
This plan also includes a carefully organized grocery list to make shopping quicker, reduce waste, and help you stay on track. Planning ahead saves time and money and minimizes last-minute dining out.
If you’re on Facebook, join the Skinnytaste community to share photos, tips and adaptations—community feedback can provide great inspiration. You can also subscribe to the email list to receive new meal plans directly.
Meal Plan
Breakfast and lunch Monday through Friday are portioned for one person. Dinners and all weekend meals are planned to serve a family of four. Some dishes make extra portions for leftovers or lunches the following day. The grocery list covers everything needed for the week.
MONDAY (11/13)
B: Cinnamon-Raisin Overnight Oats
L: Autumn Kale Salad with Chicken (½ recipe)
D: Cheesy Baked Pumpkin Pasta with a green salad*
Total Calories: 1,297**
TUESDAY (11/14)
B: Cinnamon-Raisin Overnight Oats
L: Autumn Kale Salad with Chicken
D: Enchilada Turkey Meatloaf with Cilantro Lime Cauliflower Rice and 1 ounce avocado
Total Calories: 1,256**
WEDNESDAY (11/15)
B: High-Protein Enchilada Scrambled Eggs with a thin slice of whole-grain toast
L: Leftover Enchilada Turkey Meatloaf with Cilantro Lime Cauliflower Rice and 1 ounce avocado
D: Healing Turmeric Chicken Noodle Soup
Total Calories: 1,200**
THURSDAY (11/16)
B: High-Protein Enchilada Scrambled Eggs with a thin slice of whole-grain toast
L: Leftover Healing Turmeric Chicken Noodle Soup
D: Stuffed Butternut Squash with Wild Rice and Sausage
Total Calories: 1,040**
FRIDAY (11/17)
B: ¾ cup nonfat Greek yogurt with 1 small chopped apple, 1 teaspoon honey and 1 tablespoon walnuts
L: Leftover Healing Turmeric Chicken Noodle Soup
D: Blackened Fish with Key Lime Tartar and Roasted Broccoli with Smashed Garlic
Total Calories: 1,122**
SATURDAY (11/18)
B: Bacon, Spinach Breakfast Casserole with Gruyere Cheese and an orange
L: Meximelt with Black Bean, Avocado, Cucumber and Tomato Salad
D: Dinner out
Total Calories: 656**
SUNDAY (11/19)
B: Leftover Bacon, Spinach Breakfast Casserole with an orange
L: Leftover Meximelt with Black Bean, Avocado, Cucumber and Tomato Salad
D: Garlic Lover’s Roast Beef with Roasted Delicata Squash and Brussels Sprouts
Total Calories: 1,012**
*Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each of tomatoes, carrots and cucumbers, ½ cup chickpeas and ¼ cup light vinaigrette.
**Calories are a guide; women are generally encouraged to aim for around 1,500 calories per day. This plan allows room to add snacks, beverages and extras as needed for your personal calorie target.
Tip: Make an extra 3 cups of rice on Friday if you’d like additional leftovers for the week.
A downloadable Google Doc version of the plan and shopping list is available for easy printing and editing.
Shopping List
Produce
- 2 small bananas
- 1 small and 1 medium apple
- 6 medium limes and 1 key lime
- 1 medium lemon (optional)
- 8 medium oranges
- 6 Hass avocados (1 small + 5 medium)
- 2 heads garlic, 2 shallots, 1 (2-inch) piece fresh ginger
- 2 small jalapeños, 2 cucumbers (one English)
- 1 lb Brussels sprouts, 1 small and 1 large butternut squash
- 2 Delicata squash, 1 zucchini, 3 carrots, 1 bunch celery
- 1 head cauliflower, 2½ lb broccoli florets
- 5 oz mushrooms (button, shiitake or baby bella)
- 1 red bell pepper, 4 vine tomatoes
- 4 bunches scallions (about 20 scallions), 1 bunch cilantro
- Small bunches of rosemary, thyme and dill (or dried substitutes)
- 1 large bunch Lacinato kale, 1 (1-lb) bag baby spinach
- 1 (10-oz) mixed greens, 1 pint grape or cherry tomatoes
- 1 large red onion, 1 small yellow onion
Meat, Poultry & Fish
- 1 beef roast (2–3 lb) or eye of round
- 1 rotisserie chicken breast
- 1 package center-cut bacon
- ½ lb sweet Italian chicken or turkey sausage
- 2½ lb 93% lean ground turkey
- 4 boneless skinless chicken thighs or breasts
- 1½ lb white fish fillets (mahi-mahi, grouper, red snapper or tilapia)
Grains
- Quick oats
- Whole wheat short pasta (16 oz)
- Vermicelli rice noodles (12 oz)
- Thin-sliced whole-grain bread
- Dry wild rice
- Low-carb taco-size flour tortillas (optional)
Condiments & Spices
- Extra virgin olive oil, canola oil, cooking spray
- Kosher salt, fresh-ground pepper, cinnamon
- Apple cider vinegar, pure maple syrup, Dijon mustard
- Light vinaigrette (or ingredients to make your own), cumin, onion powder
- Turmeric, adobo, honey, cayenne, garlic powder
- Thyme, oregano, light mayonnaise, taco seasoning
- Paprika, rosemary, balsamic glaze, hot chili powder
Dairy & Refrigerated
- 18 large eggs, 1 pint liquid egg whites
- Unsweetened almond milk or milk of choice
- Skim milk, nonfat Greek yogurt, reduced-fat sour cream
- Goat cheese, Pecorino Romano, Parmesan (optional)
- Gruyere, Monterey Jack or Colby Jack, shredded Mexican blend
- Part-skim mozzarella and shredded cheddar
Canned & Jarred
- Black beans (two cans), chickpeas (one can)
- Pumpkin puree (15 oz) or ingredients to make your own
- Tomato sauce (multiple cans as noted in recipes)
- Reduced-sodium chicken broth, chicken bone broth
- Mild chopped green chiles, chipotle peppers in adobo, jarred dill pickles
Frozen & Dry Goods
- Small bag frozen corn kernels
- Ground flax, chia seeds, walnuts, pecans, raisins, dried cranberries
- Bouillon cubes, monk fruit or preferred sweetener
You can substitute gluten-free products if desired. Quantities are planned to cover the recipes in this 7-day plan and to help reduce food waste while keeping shopping streamlined.