A free 7-day flexible weight-loss meal plan including breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include nutritional macros and Weight Watchers points to help you plan balanced meals and track progress.
Free 7 Day Healthy Meal Plan (Feb 5–11)
This week is extra busy as my book tour begins. I’ll be visiting Atlanta, Dallas, Houston, Bethesda (MD) and the Philadelphia area. I’m excited to meet readers and share recipes from my new book, Skinnytaste Simple.
If you’re hosting or attending a game-day gathering at the end of the week, consider lighter party options like taco dip, fresh guacamole, or a vegetable-forward stromboli. These choices help you enjoy the celebration while staying on track with your meal goals.
With grocery prices rising, meal planning is one of the best ways to control costs while maintaining healthy habits. Planning ahead saves money, reduces food waste and makes weekday cooking faster and less stressful. If you prefer tighter budgets, look for budget-friendly 5-day meal plan options, or sign up for a trial of a meal-planning service that offers customizable plans and shopping lists.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner with weekly meal grids you can tear out and post on the fridge, a 12-week meal plan, 30 recipes (including 15 new recipes), and tear-out grocery lists. It includes space for weekly gratitude, affirmations and intentions so you can start each week focused and organized.
Where to buy the Skinnytaste meal planner
- Amazon
- Barnes & Noble
- Indie Bound
A note about WW Points
If you follow Weight Watchers, recipes in this plan have updated points that reflect the current program; points are shown with each recipe. Many recipes link to the recipe builder used by Weight Watchers to calculate points so you can add them to your day (U.S. accounts only). Cookbook recipes in the full index have been updated to match the current program as well.
About the Meal Plan
These free, flexible 7-day meal plans are intended as a guide with plenty of wiggle room. You can add coffee, extra fruit, snacks, dessert, wine or swap recipes to suit preferences. Breakfast and lunch Monday–Friday are sized for one person; dinners and weekend meals are sized for a family of four. Some recipes yield leftovers suitable for an additional meal or lunch the next day.
Aim for at least 1,500 calories per day depending on your goals, age and activity level; individual needs vary. The grocery list below is comprehensive for the full plan and will make shopping faster, reduce waste and help keep you on track.
Join the Skinnytaste community on Facebook to share photos and ideas, or subscribe to the email list to receive future meal plans directly.
Meal Plan
Breakfast and lunch Monday–Friday are designed to serve one; dinners and weekend meals serve a family of four. The grocery list includes everything needed to prepare the full plan.
MONDAY (2/5)
B: Mushroom-Spinach Scrambled Eggs and an orange
L: Chicken Salad with Lemon and Dill over 2 cups baby spinach with ¼ cup shelled pistachios
D: Lentil Bolognese with a green salad
Total Calories: 1,192 (approx.)
TUESDAY (2/6)
B: Mushroom-Spinach Scrambled Eggs and an orange
L: Chicken Salad with Lemon and Dill over 2 cups baby spinach with ¼ cup shelled pistachios
D: Leftover Lentil Bolognese with a green salad
Total Calories: 1,192 (approx.)
WEDNESDAY (2/7)
B: Air Fryer Breakfast Banana Split
L: Chicken Salad with Lemon and Dill over 2 cups baby spinach with ¼ cup shelled pistachios
D: Beef, Tomato and Acini di Pepe Soup with Easy Garlic Knots
Total Calories: 1,015 (approx.)
THURSDAY (2/8)
B: English Muffin Breakfast Sandwich (½ recipe) and ½ grapefruit
L: Leftover Beef, Tomato and Acini di Pepe Soup with Easy Garlic Knots
D: Spinach, Prosciutto and Mozzarella Stuffed Pork Tenderloin with Garlic Mashed Potatoes and Roasted Mushrooms with Parmesan
Total Calories: 1,112 (approx.)
FRIDAY (2/9)
B: English Muffin Breakfast Sandwich (½ recipe) and ½ grapefruit
L: Leftover Beef, Tomato and Acini di Pepe Soup with Easy Garlic Knots
D: Korean-Inspired Salmon Rice Bowl with Spicy Garlic Edamame
Total Calories: 1,202 (approx.)
SATURDAY (2/10)
B: Peanut Butter Oatmeal Protein Cookies
L: Pastrami Reuben Egg Rolls with 1 cup sliced cucumbers
D: Dinner out
Total Calories: 680 (approx.)
SUNDAY (2/11)
B: Tropical Chia Pudding Breakfast Bowl (double batch)
L: Lighter Buffalo Chicken Dip with 12 tortilla chips, Everything Bagel Pigs in a Blanket and Baked Jalapeño Poppers
D: Instant Pot Chicken Taco Chili with 2 tablespoons shredded cheddar, 2 tablespoons light sour cream and 1 ounce avocado
Total Calories: 1,124 (approx.)
*Green salad includes 12 cups mixed greens, 4 scallions, 1 cup each tomatoes, carrots and cucumbers, 1 cup chickpeas and ½ cup light vinaigrette.
**This plan is a guide; women are often advised to aim for around 1,500 calories per day depending on individual needs. Plenty of wiggle room is included to add snacks or beverages as desired.
Shopping list (comprehensive for the full 7-day plan)
Produce
- 1 small plus 2 medium oranges
- 1 small plus 2 medium lemons
- 1 medium grapefruit
- 3 medium bananas
- 2 medium kiwifruit
- 2 small mangoes
- 1 small (5-oz) Hass avocado
- 1 large head garlic
- 1 (3-inch) piece fresh ginger
- 12 medium jalapeño peppers
- 14 mini (Persian) cucumbers (or 3 medium English)
- 1 (8-oz) package baby bella mushrooms
- 1 (4-oz) package white mushrooms
- 1½ pounds mixed mushrooms
- 1 small bunch carrots
- 1 small bunch celery
- 2 pounds (4 medium) Yukon Gold potatoes
- 2 medium bunches scallions
- 1 small bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh thyme
- 1 small bunch/container fresh basil (optional)
- 1 (1-lb) bag baby spinach
- 1 (1-lb) bag mixed greens
- 1 dry pint cherry or grape tomatoes
- 1 small plus 2 medium yellow onions
Meat, Poultry & Fish
- 1 rotisserie chicken
- 2½ lb (5) boneless, skinless chicken breasts
- 1 package turkey bacon
- 1 small package sliced prosciutto
- 1 package turkey hot dogs
- 6 oz pastrami or corned beef
- 1 lb 90% lean ground beef
- 1 lb pork tenderloin
- 1¼ lb (4) skinless salmon fillets
Grains
- 1 (1-lb) package high-protein pasta
- 1 package acini di pepe or small-shape pasta
- 1 small package dry white or brown rice (or 3 cups pre-cooked)
- 1 small package old-fashioned or quick oats
- 1 large bag tortilla chips
- 1 package light whole-wheat English muffins
- 1 small package unbleached all-purpose flour
- 1 package plain panko breadcrumbs
Condiments & Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Kosher salt
- Pepper
- Red wine vinegar
- Italian seasoning (or oregano)
- Light vinaigrette dressing (or ingredients to make your own)
- Pure maple syrup
- Ground cinnamon
- Bay leaves
- Dijon mustard
- Soy sauce (regular or reduced sodium)
- Gochujang (Korean chili paste)
- Balsamic vinegar
- Mirin
- Toasted sesame oil
- Black sesame seeds
- Honey
- Cayenne pepper
- Vanilla extract
- Light mayonnaise
- Ketchup
- Worcestershire sauce
- Hot sauce
- Onion powder
- White vinegar
- Everything Bagel seasoning
- Paprika, chili powder, garlic powder, oregano, cumin
Dairy & Refrigerated
- ½ dozen large eggs
- 1 pint liquid egg whites
- 1 (16-oz) plus 1 (32-oz) containers nonfat plain Greek yogurt
- 1 medium container light sour cream
- 1 small container fat-free sour cream
- 2 (8-oz) packages reduced-fat cream cheese
- 1 small box butter
- 1 (8-oz) container nonfat milk
- 1 pint unsweetened vanilla almond milk
- Cheddar, reduced-fat Swiss and part-skim mozzarella as listed
- Fresh Parmesan wedge
- 1 small package blue cheese
- 1 package or jar sauerkraut
- 1 package egg roll wrappers
Canned & Jarred
- 2 (10-oz) cans diced tomatoes with chilies
- 1 (4-oz) can chopped green chilies
- 1 (15.5-oz) can black beans
- 1 (15.5-oz) can kidney beans
- 1 (15-oz) can chickpeas
- 1 (8-oz) can tomato sauce
- 1 (8-oz) can tomato paste
- 1 (15-oz) plus 1 (28-oz) cans crushed or diced tomatoes
- 1 (32-oz) carton beef stock
- 1 (32-oz) carton vegetable broth
- 1 small jar peanut or other nut/seed butter
- 1 small jar sun-dried tomatoes
- 1 small jar prepared horseradish
Frozen
- 1 (10-oz) package corn kernels
- 1 large package edamame in pod
Dry Goods & Misc.
- 1 small package shelled pistachios (¾ cup if from bulk)
- 1 small package dry lentils (brown, green or red)
- 1 small package pecan halves (2 tbsp if from bulk)
- 1 small package chia seeds (½ cup if from bulk)
- 1 small package granulated sugar
- 1 package sugar-free chocolate chips
- Colored sprinkles (optional)
- Baking powder
- Monk fruit or preferred sweetener
- 1 small package dried unsweetened shredded coconut
- 1 small package vanilla protein powder
- 1 bottle red wine (optional)
Notes: You can buy gluten-free versions of grains if desired. A printable shopping list was available for convenience.