A free, flexible 7-day weight loss meal plan including breakfast, lunch and dinner ideas, plus a complete shopping list. All recipes include macros and links to the WW recipe builder so you can check your PersonalPoints. This plan is designed to be easy to follow, budget-friendly, and adaptable to your tastes and goals.
7-Day Healthy Meal Plan
One of the best things about breakfast is that you can enjoy it any time of day—morning, noon, or night. A savory option like Corned Beef Veggie Hash helps sneak in veggies, while a higher-protein choice like Peach Pie Cottage Cheese Bowls satisfies sweet cravings without derailing your plan. Feeding a crowd? Try the Veggie Ham and Cheese Breakfast Egg Casserole. Want to impress guests? Yogurt Sheet Pan Pancakes with Mixed Berries are always a hit. No matter the occasion, this weekly plan offers variety and flexibility.
With grocery prices on the rise, meal planning is one of the smartest ways to save money while eating healthfully. A well-organized plan reduces trips to the store, cuts food waste, and keeps you on track. If you want additional budget-friendly options, you can find more 5-day Budget Friendly Meal Plans by signing up for Relish+ (14-day free trial available).
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is now available as a 52-week spiral-bound planner. It includes weekly meal planning grids you can tear out and place on your fridge, a 12-week meal plan, 30 recipes (15 new), and tear-out grocery lists. The planner also provides space for weekly gratitude, affirmations, and intentions to help you start the week with focus.
Buy the meal planner here:
- Amazon
- Barnes & Noble
- IndieBound
A note about WW PersonalPoints
Points values vary with WeightWatchers updates, so I no longer publish fixed points for recipes. Instead, each recipe includes a link to the WW PersonalPoints recipe builder—look for the orange button in the recipe card. Clicking it opens the WeightWatchers site (US only; you must be logged in) where you can see the recipe’s points and add it to your day. Cookbook recipes in the cookbook index have been updated as well.
About This Meal Plan
These free, flexible 7-day meal plans are meant to be guides with plenty of wiggle room—add extra food, coffee, beverages, fruits, snacks, dessert, or wine, or swap recipes for preferred meals. Breakfast and lunch Monday–Friday are portioned for one, while dinners and weekend meals serve a family of four. Some recipes yield leftovers that work perfectly for next-day lunches. Depending on your goals, aim for at least 1,500 calories per day as a general guideline; your ideal intake will vary with age, sex, activity level, and personal goals.
The included grocery list is organized to make shopping faster and less stressful. It helps you save money, reduce food waste, and keep everything on hand so you can stick to your plan. If you’re on Facebook, consider joining the Skinnytaste Facebook Community where members share photos and tips. You can also subscribe to the email list to receive meal plans and updates.
Meal Plan
Breakfasts and lunches Monday–Friday serve one; dinners and all weekend meals serve four. The grocery list covers everything needed to prepare all recipes on the plan.
MONDAY
B: Peach Pie Cottage Cheese Bowls
L: Protein Egg and Quinoa Salad Jars
D: Cheesy Vegetarian Zucchini Enchiladas with Quick Cuban-Style Black Beans (double recipe)
Total Calories: 1,085*
TUESDAY
B: Leftover Peach Pie Cottage Cheese Bowls
L: Leftover Protein Egg and Quinoa Salad Jars
D: Shrimp Scampi Tacos with Caesar Salad Slaw and leftover black beans
Total Calories: 1,055*
WEDNESDAY
B: PB+J Smoothie
L: Open-Faced Tuna Sandwich with Avocado and an apple
D: Slow Cooker Pulled Pork on whole wheat buns with Quick Cabbage Slaw (double recipe)
Total Calories: 984*
THURSDAY
B: Mushroom-Spinach Scrambled Eggs
L: Leftover tuna sandwich and an apple
D: Leftover pulled pork on whole wheat buns with leftover slaw
Total Calories: 1,033*
FRIDAY
B: Mushroom-Spinach Scrambled Eggs
L: Leftover tuna sandwich and an apple
D: Flounder Milanese with Arugula and Tomatoes and Homemade Rice Pilaf
Total Calories: 919*
SATURDAY
B: Stuffed Bagel Balls (double recipe) with ½ cup mixed berries
L: Air Fryer Popcorn Chicken with ½ cup sliced cucumbers and Low-Fat Buttermilk Ranch Dressing
D: Dinner out
Total Calories: 559*
SUNDAY
B: Leftover Stuffed Bagel Balls with ½ cup mixed berries
L: Tomato, Fresh Mozzarella, and Roasted Pepper on Whole Wheat Bread (quadruple recipe)
D: Broiled or Grilled Pollo Sabroso with Peruvian Green Sauce, ¾ cup rice, and Corn, Tomato, and Avocado Salad
Total Calories: 1,067*
*This plan is a guide. Women should aim for around 1,500 calories per day as a starting point. Use a calorie calculator to estimate your personal needs; this plan leaves room for coffee, beverages, fruits, snacks, dessert, or a glass of wine.
Shopping List
Produce
- 3 medium apples
- 2 ripe peaches
- 4 medium and 1 large lemon
- 1 (1‑lb) container fresh strawberries
- 1 pint fresh blueberries
- 2 (6‑oz) containers mixed berries (your choice)
- 1 medium and 1 large Hass avocado
- 1 large English cucumber
- 3 Persian cucumbers (or 1 medium English cucumber)
- 2 medium zucchini
- 1 ear of corn
- 1 small and 1 medium red bell pepper
- 3 jalapeños
- 1 head garlic
- 8 oz white mushrooms
- ½ oz alfalfa sprouts
- 1 small bunch celery
- 1 small carrot
- 1 large bunch scallions
- 1 medium and 1 large bunch fresh cilantro
- 1 small bunch Italian parsley
- 1 small bunch chives (or substitute)
- 1 small bunch basil
- 1 small head white cabbage
- 1 small head Romaine
- 1 (10‑oz) bag baby arugula
- 1 (5‑oz) bag baby spinach
- 1 pint cherry or grape tomatoes
- 1 medium and 3 large vine tomatoes
- 2 small red onions
- 1 small and 1 medium yellow onion
Meat, Poultry & Fish
- 1 lb peeled, deveined jumbo shrimp
- 1 lb flounder fillets (about 4)
- 1 lb boneless, skinless chicken breast
- 6 bone‑in, skin‑on chicken thighs
- 2½ lb boneless center‑cut pork loin roast
Grains
- 8-inch flour tortillas
- 6-inch corn tortillas
- 1 loaf whole grain bread
- Whole wheat hamburger buns
- Whole wheat Italian or French bread (approx. 13 oz)
- Unbleached all‑purpose flour
- Dry quinoa (or ½ cup pre‑cooked)
- Instant brown rice (10‑minute)
- Angel hair spaghetti
- Seasoned breadcrumbs
- Panko breadcrumbs
Condiments & Spices
- Extra virgin olive oil, canola oil
- Cooking spray or oil mister
- Kosher salt, freshly ground pepper
- Ground cinnamon, honey (optional)
- Bay leaves, cumin, oregano
- Garlic powder, onion powder
- Red wine, apple cider, white, and balsamic vinegars
- Crushed red pepper, cayenne (optional)
- Chipotle powder, adobo seasoning, sazon
- Hickory liquid smoke
- Sweetener of choice (optional)
- Kansas City BBQ sauce (or ingredients to make your own)
- Yellow mustard, light mayonnaise, Dijon mustard
- Soy sauce
- Optional bagel toppings: everything seasoning, sesame, poppy, dried garlic/onion
Dairy & Refrigerated
- 1 dozen large eggs
- 16 oz low‑fat cottage cheese
- Salted or unsalted butter
- 8 oz unsweetened vanilla almond milk
- 1 pint low‑fat buttermilk
- Nonfat sour cream
- 32 oz nonfat plain Greek yogurt
- Fresh Parmesan wedge
- 8 oz shredded reduced‑fat Mexican cheese blend
- 8 oz 1/3 less fat cream cheese
- 4 oz fresh mozzarella
Canned & Jarred
- Roasted red peppers
- Anchovy fillets (small jar/can)
- 5‑oz can albacore tuna in water
- Chipotle peppers in adobo
- 8‑oz tomato sauce
- 14.5‑oz can vegetable broth
- 32‑oz carton chicken broth
- 2 (15‑oz) cans black beans
- Peanut butter (small jar)
Misc. Dry Goods
- Brown sugar
- Shelled pistachios (or bulk, 2 tbsp needed)
- Dry or pre‑cooked lentils
- Baking powder
*You can substitute gluten‑free ingredients where needed.