Enjoy a free, flexible 7-day weight-loss meal plan that includes breakfast, lunch and dinner ideas plus a convenient shopping list. All recipes include nutrition details like macros and Weight Watchers points to help you stay on track.
Free 7-Day Healthy Meal Plan (Oct 16–22)
Skinnytaste Simple has once again appeared on the New York Times bestseller list — three weeks running. I’m deeply grateful to everyone who has supported the book and joined me at signings. Your support makes it possible for me to do what I love: create simple, delicious recipes you can enjoy every day.
With fall in full swing, now is a great time to embrace seasonal favorites—especially pumpkin. Try any of my pumpkin recipes such as Pumpkin Mug Cake, Pumpkin Banana Bread or Pumpkin Pie Dip for cozy, satisfying treats this season.
Rising grocery costs have many of us thinking differently about meals. One of the most effective ways to save money while eating well is to meal plan. If you want more budget-friendly options, sign up for Relish+ to access additional 5-day Budget Friendly Meal Plans and start with a 14-day free trial.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner with weekly tear-out grids, a 12-week meal plan, 30 recipes (including 15 new ones), and grocery list pages. It also includes spaces for gratitude, weekly intentions and meal planning notes—a helpful tool to keep your meal prep organized and intentional.
Where to buy the Skinnytaste meal planner
- Amazon
- Barnes & Noble
- IndieBound
About Weight Watchers (WW) points
All recipes in this plan have updated Weight Watchers points to match the current WW program. Points are shown on each recipe page and the recipe card has a WW button that links to the Weight Watchers recipe builder (US users must be logged into their account to add recipes to their day). Cookbook recipes in the cookbook index have also been updated.
About this meal plan
These free 7-day flexible meal plans are intended as a practical guide. Breakfasts and lunches Monday–Friday are portioned for one person; dinners and weekend meals are sized for a family of four. The plan allows plenty of flexibility to add snacks, coffee, extra fruit, dessert or a glass of wine. You can swap recipes or portion sizes to match your needs; a reasonable baseline is roughly 1,500 calories per day for many women, though individual requirements vary by age, activity and goals.
Following a weekly plan makes grocery shopping quicker and less stressful, reduces food waste, and saves money by helping you avoid last-minute takeout. A clear shopping list is included so you’ll have everything you need on hand.
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Meal Plan
The weekly schedule below lists the suggested breakfasts (B), lunches (L) and dinners (D). Many recipes yield leftovers that work for additional meals. The comprehensive shopping list includes all ingredients needed for the week.
MONDAY (10/16)
B: Broccoli & Cheese Egg Muffins and a pear
L: 5-Ingredient Salmon Salad on one slice sourdough and 8 baby carrots
D: Lasagna Roll-Ups with Cottage Cheese and a green salad*
Estimated total calories: 1,094**
TUESDAY (10/17)
B: Broccoli & Cheese Egg Muffins and a pear
L: 5-Ingredient Salmon Salad on sourdough and 8 baby carrots
D: Madison’s Favorite Beef Tacos with Quick Black Beans (double batch)
Estimated total calories: 1,041**
WEDNESDAY (10/18)
B: Broccoli & Cheese Egg Muffins and 1 cup grapes
L: 5-Ingredient Salmon Salad on sourdough and 8 baby carrots
D: Leftover beef tacos and Quick Black Beans
Estimated total calories: 1,050**
THURSDAY (10/19)
B: Broccoli & Cheese Egg Muffins and 1 cup grapes
L: Buffalo Chicken Salad
D: Garlic-Ginger Chicken Stir-Fry with ¾ cup brown rice
Estimated total calories: 1,244**
FRIDAY (10/20)
B: Air Fryer Breakfast Banana Split
L: Buffalo Chicken Salad
D: Flounder Piccata with ¾ cup brown rice and Roasted Broccoli with Smashed Garlic
Estimated total calories: 1,213**
SATURDAY (10/21)
B: Cinnamon Apple Yogurt Bowls (double batch)
L: Broccoli Cheddar Soup with a small whole-grain roll
D: Dinner out
Estimated total calories: 615**
SUNDAY (10/22)
B: Crustless Potato Jalapeño Quiche with 1 oz avocado
L: Open-Faced Tuna Melt (double batch) and an orange
D: Pork Chops with Dijon Herb Sauce, Instant Pot Mashed Potatoes and Parmesan Brussels Sprouts
Estimated total calories: 1,030**
*Green salad = 6 cups mixed greens, 2 scallions, ½ cup each of tomatoes, carrots and cucumbers, ½ cup chickpeas, and ¼ cup light vinaigrette.
**Calories are estimates and intended as a guide. Many women aim for ~1,500 calories per day depending on individual needs. These meals leave room to add coffee, snacks, fruit, dessert or wine. For a personalized estimate, use a reputable calorie calculator.
Note: Make an extra 3 cups of cooked rice for Friday dinner if you want larger portions or extra servings.
A printable Google Doc version of this shopping list is available for easy editing and printing.
Shopping List
Produce
- 4 medium oranges
- 2 medium pears
- ¾ lb seedless grapes
- 2 medium sweet apples
- 3½ lbs broccoli florets
- 1 lb baby bok choy
- 1 small avocado (about 5 oz)
- 3 medium lemons
- 1 medium banana
- 2 large heads garlic
- 1-inch piece fresh ginger
- 1 medium jalapeño
- Red, cubanelle and bell peppers as listed below
- 1 lb Brussels sprouts
- 1 medium Yukon Gold potato and 2 lbs Russets
- Celery, carrots, baby carrots, cucumber, scallions
- Fresh herbs: Italian parsley, cilantro, basil (plus culantro if available)
- Romaine and a 10-oz package mixed greens
- Tomatoes and onions as needed
Meat, Poultry & Fish
- 8-oz skinless salmon fillet
- 1¼ lb flounder fillets (about 4 pieces)
- 8-oz boneless skinless chicken breast
- 1½ lb thinly sliced chicken cutlets
- 2 lbs 93% lean ground beef
- 1½ lbs bone-in pork chops (about 4)
Grains
- Sliced sourdough bread and whole grain bread
- Small package whole grain rolls
- Lasagna noodles
- Crunchy corn taco shells (about 16)
- All-purpose flour
- Dry brown rice (or 6 cups pre-cooked)
- Seasoned breadcrumbs
Condiments & Spices
- Extra virgin olive oil, canola oil, cooking spray
- Olive oil mister (optional)
- Kosher salt and fresh ground pepper
- Mayonnaise (regular or light), light vinaigrette
- Cumin, chili powder, paprika, smoked paprika, oregano
- Bay leaves, sazón, Frank’s RedHot, rice vinegar
- Toasted sesame oil, chili paste, reduced sodium soy sauce
- Pure maple syrup, cinnamon, nutmeg, red wine vinegar
- Dijon mustard, garlic powder, Italian seasoning
Dairy & Refrigerated
- Low-fat buttermilk, half-and-half
- Small containers of 2% and nonfat milk
- Light sour cream, low-fat cottage cheese, nonfat plain yogurt
- Nonfat Greek yogurt, butter and optional whipped butter
- 1 dozen large eggs and liquid egg whites
- Light blue cheese dressing or ingredients to make your own
- Parmesan wedge, shredded part-skim mozzarella
- Shredded sharp cheddar, reduced-fat cheddar, shredded pepper jack
Canned & Jarred
- Jarred marinara or ingredients for quick marinara
- Small jar pesto or ingredients for homemade pesto
- 8-oz can tomato sauce, tomato paste (4–4.5 oz)
- Chicken bouillon or Better Than Bouillon
- 32-oz carton reduced sodium chicken broth
- 14-oz can chicken stock, 15-oz can chickpeas
- Two 15-oz cans black beans and a jar of capers
- Two 4.5–oz cans of tuna in water
Dry Goods & Misc.
- Granulated sugar or monk fruit, raw sugar (optional)
- Small bottle dry white wine
- Golden raisins (2 tbsp if from bulk), pecan halves (¾ cup if bulk)
- Dry-roasted crushed peanuts, colored sprinkles (optional)
- Cornstarch
You may choose gluten-free substitutions where indicated.
If you prefer a printable version of the shopping list, a Google Doc is available to download or print.