A free, flexible 7-day weight-loss meal plan that includes breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include macros and updated Weight Watchers points to help you plan and track your meals.
7 Day Healthy Meal Plan (June 19–25)
Summer officially begins this week, and it’s a great time to enjoy lighter meals, fresh produce and easy grilling. The plan below highlights seasonal recipes — grilling ideas, crisp salads and simple desserts — that make warm-weather eating both satisfying and nutritious. Examples include a Blueberry Galette or Red, White and Blue fruit skewers with a cheesecake yogurt dip for relaxed summer meals.
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 meal plan, 30 recipes (including 15 new recipes) and tear-out grocery lists. It also includes space for weekly gratitude, affirmations and intentions to help you start the week focused and organized.
Where to buy the Skinnytaste meal planner
- Amazon
- Barnes & Noble
- Indie Bound
A note about Weight Watchers (WW) points
All recipes on the plan have been updated to reflect the current Weight Watchers program and display points under each recipe title. Where available, the recipe card provides a WW button linking to the recipe builder so you can view how points were calculated and add recipes to your day (US accounts).
About this meal plan
These free 7-day flexible healthy meal plans are intended as a guide with room to personalize. You can add snacks, extra servings, coffee, beverages, fruit, dessert or wine, or swap meals to suit tastes and dietary needs. If you’re aiming for weight loss, many women will find a target of around 1,500 calories per day helpful, but individual needs vary by age, activity level and goals. Use the plan as a starting point and adjust portions and snacks to meet your calorie and nutrition targets.
Meal planning reduces food waste, saves time and helps you stick to a budget. The grocery list below covers everything needed for the week so you can shop efficiently and avoid last-minute takeout. If you’d like community support, consider joining recipe-focused groups or email lists dedicated to meal-planning tips and recipe sharing.
Meal Plan
Breakfast and lunch Monday–Friday are portioned for one person; dinners and weekend meals are scaled for a family of four. Many recipes produce leftovers that work for lunches or additional dinners. The shopping list is comprehensive and includes the ingredients needed for all meals.
MONDAY (6/19)
B: Avocado Toast with Sunny-Side Egg and an orange
L: Tuna Egg Salad over 2 cups mixed greens
D: Summer Cavatelli with Corn, Tomatoes and Zucchini with a green salad*
Total Calories: 1,038**
TUESDAY (6/20)
B: 15-Minute Protein Chia Seed Cereal
L: Leftover Summer Cavatelli
D: Chipotle Chicken with Cilantro Lime Rice (double batch), Pico de Gallo and Guacamole
Total Calories: 1,156**
WEDNESDAY (6/21)
B: English Muffin Breakfast Sandwich with a peach
L: Buffalo Chicken Salad
D: Steak Kebabs with Chimichurri, leftover Cilantro Lime Rice and Veggie Kabobs
Total Calories: 1,178**
THURSDAY (6/22)
B: English Muffin Breakfast Sandwich with a peach
L: Buffalo Chicken Salad
D: Turkey Stuffed Peppers with 1 cup Black Bean, Avocado, Cucumber and Tomato Salad
Total Calories: 1,069**
FRIDAY (6/23)
B: 15-Minute Protein Chia Seed Cereal
L: Leftover Turkey Stuffed Peppers with Black Bean, Avocado, Cucumber and Tomato Salad (leftover)
D: Air Fryer Salmon with Maple Soy Glaze, ¾ cup brown rice and Roasted Broccoli with Smashed Garlic
Total Calories: 1,309**
SATURDAY (6/24)
B: Protein Bagels with Cottage Cheese and Classic Egg Salad
L: 1½ cups Italian Pasta Salad
D: Dinner out
Total Calories: 705**
SUNDAY (6/25)
B: Green Smoothie Bowl (quadruple batch)
L: Leftover Italian Pasta Salad with Grilled Pesto Shrimp Skewers
D: One-Pot Orzo with Sausage, Spinach and Corn
Total Calories: 1,202**
*Green salad: 6 cups mixed greens, 2 scallions, ½ cup each of tomatoes, carrots and cucumbers, ½ cup chickpeas and ¼ cup light vinaigrette.
**These calorie totals are guidelines. Use a calorie calculator to estimate your needs and adjust portions accordingly. The plan leaves room to add snacks, beverages and small treats.
Below is the full shopping list organized by category to make grocery shopping fast and efficient. Adjust quantities for your household size or to match preferred brands and dietary needs.
Shopping List
Produce
- 1 (6-ounce) container fresh berries (your choice)
- 1 (12-ounce) container fresh strawberries
- 4 medium bananas
- 1 medium orange
- 2 medium mangoes
- 2 medium peaches
- 7 medium limes
- 2 medium heads garlic
- 5 Hass avocados (four medium, one large)
- 2 medium plus 2 large ears of corn
- 2 medium zucchini
- 1 small and 1 large cucumber
- 3 mini cucumbers (or 1 small English cucumber)
- 4 red bell peppers (1 medium, 3 large)
- 1 medium yellow bell pepper
- 1 large jalapeño
- 1 small bunch celery
- 1 small package baby carrots
- 2½ pounds broccoli florets
- 1 small bunch scallions
- 1 large bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 large bunch/container fresh basil
- 1 (1-pound) bag baby spinach
- 1 (1-pound) bag mixed greens
- 1 package baby romaine leaves or 1 small head butter lettuce
- 3 pints cherry or grape tomatoes
- 7 medium vine-ripened tomatoes
- 4 red onions (3 large, 1 medium)
- 1 medium yellow onion
- 1 small white onion
Meat, Poultry and Fish
- 1½ pounds boneless, skinless chicken thighs (about 8 thighs)
- 1 pound mild Italian chicken sausage
- 1 package turkey bacon
- 4 ounces sliced Genoa salami
- ½ pound boneless, skinless chicken breast (or 6½ ounces pre-cooked/canned)
- 1 pound 93% lean ground turkey
- 1¼ pounds sirloin or Angus beef
- 1½ pounds peeled and deveined jumbo shrimp
- 1½ pounds wild salmon fillets (about 4 fillets)
Grains
- 1 (1-pound) package dry orzo
- 1 (1-pound) package fusilli pasta
- 1 (1-pound) package cavatelli (fresh or frozen OK)
- 1 small bag dry brown rice (or 4½ cups pre-cooked)
- 1 small bag long-grain white or basmati rice
- 1 small package unbleached all-purpose flour
- 1 package light whole wheat English muffins
- 1 small loaf sliced whole-grain bread
Condiments & Spices
- Extra virgin olive oil
- Vegetable oil
- Cooking spray
- Kosher salt
- Mayonnaise
- Light vinaigrette dressing (or ingredients to make your own)
- Ancho chile powder
- Cumin
- Dried oregano
- Hot sauce (Frank’s or preferred brand)
- Apple cider vinegar
- Crushed red pepper flakes
- BBQ sauce
- Garlic powder
- Pure maple syrup
- Reduced sodium soy sauce
- Sriracha sauce
- Ketchup (optional)
- Optional bagel toppings: everything bagel seasoning, sesame seeds, poppy seeds, dried garlic and onion flakes
- Paprika
- Red wine vinegar
- Dried parsley
Dairy & Refrigerated
- 1 dozen large eggs
- 1 pint unsweetened almond milk
- 1 pint protein milk (or preferred milk)
- 1 (8-ounce) container plain yogurt
- 1 (8-ounce) package shredded reduced-fat cheddar
- 1 small package sliced cheddar or American cheese
- 1 small block reduced-fat provolone or mozzarella
- 1 small wedge Parmesan
- 1 small wedge Pecorino Romano (or 6 tbsp Parmesan for Summer Cavatelli)
- 1 (16-ounce) container low-fat cottage cheese
- 1 small container light blue cheese dressing (optional)
Canned & Jarred
- 1 small jar pepperoncini
- 1 small can sliced black olives
- 1 small can/jar chipotle peppers in adobo
- 1 (15-ounce) can chickpeas
- 1 (15.5-ounce) can black beans
- 1 (32-ounce) carton low-sodium chicken broth
- 1 small jar marinara (or ingredients to make your own)
- 1 (8-ounce) can tomato sauce
- 1 (2.6-ounce) pouch light tuna in water
Frozen
- 1 small package corn kernels (or fresh corn)
- 1 large package diced mango
Dry Goods & Misc.
- 1 small container vanilla protein powder
- 1 small package chia seeds (¼ cup if buying bulk)
- 1 small package unsweetened dried coconut flakes (½ cup if buying bulk)
- Baking powder
Non-Food Items
- Metal or wooden skewers
You can choose gluten-free or dairy-free alternatives where needed. Use this list to shop once and streamline meal prep for the full week.
Tip: Print or save this page and check off items as you shop. Planning ahead saves time, money and stress while making it easier to eat well all week long.