A free, flexible 7-day weight-loss meal plan that includes breakfast, lunch and dinner plus a complete shopping list. Recipes list macros and Weight Watchers (WW) points to help you track meals and make healthier choices.
7-Day Healthy Meal Plan
As temperatures drop in autumn, it’s the perfect time for chili. Prefer chicken, turkey, beef or a vegetarian option? Consider Crock Pot Chicken Taco Chili, White Bean Turkey Chili, Quick Beef Chili, or Hearty Vegetarian Pumpkin Chili — all comforting choices that fit this week’s plan. Tell me which is your favorite!
Why Meal Plan?
Meal planning organizes your week, saves time and reduces grocery costs. Planning in advance helps you meet nutrition and weight-loss goals and minimizes food waste. If you like tools, a printed meal planner can make scheduling and grocery prep even easier.
About This Meal Plan
This is one of a series of free, 7-day flexible healthy meal plans designed as a practical guide. There’s plenty of flexibility to add coffee, beverages, fruit, snacks, dessert or wine, and to swap recipes for meals you prefer. Many recipes make leftovers for the next day. Aim for about 1,500 calories per day as a general target; adjust to your needs.
The included grocery list is organized to simplify shopping and reduce stress. It helps you shop efficiently, waste less food and keep the kitchen stocked with the basics that support the week’s meals.
If you enjoy connecting with others, consider joining an online community where people share photos and tips from these meal plans, or subscribe to updates so you never miss a new plan.
THE DETAILS
Breakfast and lunch Monday–Friday are planned for one serving each, while dinners and all meals on Saturday and Sunday are sized for a family of four. Some dinners yield leftovers for second-night meals or next-day lunches. The plan is not one-size-fits-all, but it is designed to suit a wide range of tastes and lifestyles. Everything is WW-friendly, and updated WW Blue SmartPoints are included for convenience. Swap any recipe to suit allergies, preferences or household size.
The comprehensive grocery list covers everything needed to prepare all meals in this plan. Cross-check your pantry—many seasonings and condiments are used repeatedly, so you may already have items on hand.
This meal plan is practical and realistic, with room for snacks, desserts, cocktails and eating out. Feel free to rearrange meals to match your schedule.
MONDAY (10/18)
B: Easy Pumpkin-Spiced Granola over 1 cup nonfat plain Greek yogurt (Granola: 5B 5G 3P; Yogurt: 0B 3G 0P)
L: Chicken Club Lettuce Wrap Sandwich and an apple (Sandwich: 5B 7G 5P)
D: Easy Black Bean Vegetarian Chili with spiced yogurt, topped with 2 tbsp shredded cheddar and 1 oz avocado (Chili: 2B 5G 2P; Cheddar: 2B 2G 2P; Avocado: 1B 1G 1P)
Totals: WW Points 15B / 23G / 13P — Calories 997*
TUESDAY (10/19)
B: 2 hard-boiled eggs with a pear (Eggs: 0B 4G 0P)
L: Leftover black bean vegetarian chili with shredded cheddar and avocado (see Monday)
D: Shrimp Scampi Tacos with Caesar salad slaw (6B 10G 6P)
Totals: WW Points 11B / 22G / 11P — Calories 913*
WEDNESDAY (10/20)
B: Pumpkin-Spiced Granola over Greek yogurt (as Monday)
L: Leftover black bean vegetarian chili with cheddar and avocado
D: Arroz con Pollo, lightened up, with roasted broccoli rabe (recipes scaled as noted)
Totals: WW Points 21B / 27G / 19P — Calories 1,111*
THURSDAY (10/21)
B: 2 hard-boiled eggs with a pear
L: Chicken Club Lettuce Wrap Sandwich and an apple
D: Leftover Arroz con Pollo with roasted broccoli rabe
Totals: WW Points 16B / 22G / 16P — Calories 1,090*
FRIDAY (10/22)
B: Pumpkin-Spiced Granola over Greek yogurt
L: Egg, Tomato and Scallion Sandwich with an apple
D: Naked Salmon Burgers with sriracha mayo
Totals: WW Points 12B / 21G / 10P — Calories 860*
SATURDAY (10/23)
B: Homemade bagels** with whipped cream cheese, sliced cucumber, tomato and red onion
L: Minestrone soup with Parmesan crisps (crisps recipe doubled as noted)
D: Dinner out or takeout — planned as a flexible night for convenience
Totals: WW Points 9B / 12G / 9P — Calories 494*
SUNDAY (10/24)
B: Bacon, Egg and Avocado Breakfast Sandwich (6B 10G 6P)
L: Leftover minestrone with Parmesan crisps
D: Spaghetti squash with meat ragu and Caesar salad (spaghetti squash: 3B 3G 3P; Caesar: 2B 3G 2P)
Totals: WW Points 15B / 22G / 15P — Calories 897*
*This is a general guide; many adults (women, for example) target around 1,500 calories per day, but individual needs vary. The plan leaves room to add coffee, snacks, fruit, dessert or a glass of wine.
**Double the bagel dough recipe if you want extra for the week.
Shopping list (organized by section) — everything you need to make the recipes in this plan:
Produce
- 3 apples
- 2 pears
- 3 medium lemons
- 3 avocados (two small and one large, or equivalent)
- 2 medium red bell peppers
- 1 medium yellow bell pepper
- 2 large heads garlic
- 1 medium jalapeño
- 1 medium cucumber
- 1 medium zucchini
- 2 medium spaghetti squash
- 1 small bunch celery
- 2 medium carrots
- 2 bunches broccoli rabe (rapini)
- 1 large bunch scallions
- 1 bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 1 small container fresh basil
- 1 small bunch fresh rosemary (or substitute 1 tsp dried in recipes)
- 1 medium head iceberg lettuce
- 1 small and 1 large head romaine lettuce
- 1 (5 oz) container baby arugula
- 1 (5 oz) container baby spinach
- 5 medium vine tomatoes
- 1 medium heirloom tomato
- 1 small red onion
- 3 medium yellow onions
Meat, Poultry & Fish
- 6 oz sliced chicken or deli turkey breast
- 1 package center-cut bacon
- 1 lb peeled and deveined jumbo shrimp
- 1 lb salmon (wild or preferred)
- 8 boneless, skinless chicken thighs
- 1 lb very lean ground beef (95% lean or similar)
Grains & Baking
- Small package dry quinoa
- Old-fashioned rolled oats
- Small bag long-grain white rice
- 1 small sandwich roll
- All-purpose flour (unbleached)
- Corn tortillas
- Short pasta (ditalini or elbows)
- Panko breadcrumbs
Condiments & Spices
- Extra-virgin olive oil
- Canola oil
- Cooking spray
- Kosher salt
- Freshly ground black pepper
- Pure maple syrup or honey
- Pumpkin pie spice, cinnamon and vanilla extract
- Mayonnaise (regular or light)
- Cumin, chili powder, garlic powder, onion powder
- Smoked paprika and red pepper flakes
- Dijon mustard and white vinegar
- Sazon or adobo seasoning as preferred
- Chicken bouillon cubes or granules
- Sriracha and reduced-sodium soy sauce
- Everything bagel seasoning or the individual seeds and flakes
- Bay leaves, sesame seeds, dried onion flakes, dried garlic flakes, poppy seeds
Dairy & Refrigerated
- 1 dozen large eggs (or 18-pack if you prefer)
- Wedge of fresh Parmesan cheese
- Unsalted butter
- 8 oz shredded cheddar or Mexican blend
- Tub of whipped cream cheese
- Two 32-oz tubs nonfat plain Greek yogurt
- 6-oz container whole-milk plain yogurt
Canned & Jarred
- 15-oz can cannellini or navy beans
- Two 15-oz cans black beans
- 32-oz container reduced-sodium chicken or vegetable broth
- 14-oz can reduced-sodium vegetable broth
- 28-oz can petite diced tomatoes
- 28-oz can crushed tomatoes
- 8-oz can tomato sauce
- 10-oz can tomatoes with green chilies (Rotel-style)
- 15-oz can pumpkin puree
- Small can or jar anchovy fillets (for Caesar dressing)
Frozen
- 8-oz package frozen corn kernels
Dry Goods & Misc.
- Baking powder
- 1 bottle dry white wine (for cooking)
- Small packages ground flaxseed, pepitas, chopped pecans and dried cranberries (or buy bulk quantities as needed)
Non-Food
- Parchment paper
You can buy gluten-free versions of grains and flours if desired. This shopping list covers everything needed to prepare the week’s recipes and makes it easy to get started.