A free, flexible 7-day meal plan with breakfast, lunch and dinner suggestions plus a complete shopping list. All listed recipes include calories and Weight Watchers Freestyle SmartPoints for easy tracking.
Hello friends — I’m away in Utah this weekend, so I haven’t added the artwork yet. Thank you to everyone who pre-ordered my new cookbook, Skinnytaste One and Done, a collection of 140 easy weeknight dinners prepared in a single pot, pan, slow cooker, or pressure cooker. If you pre-ordered, you’ll receive four recipes right away; details are available through the cookbook announcement. And a special shout-out to all the moms — Happy Mother’s Day!
If you’re new to these meal plans, I share free 7-day flexible healthy meal plans that are intended as a practical guide. They offer ample room to customize—add snacks, coffee, beverages, fruit, dessert, or a glass of wine—while still helping you stay on track. The sample daily target is roughly 1,500 calories for women, though individual needs vary.
The meal plan also includes a clear, organized grocery list to simplify shopping. A good list saves time, limits food waste, helps avoid extra trips to the store, and reduces the temptation to dine out. Many pantry staples appear across several recipes, so check your cupboards before shopping—chances are you already have some items on hand.
If you use Facebook, consider joining the Skinnytaste Facebook Community where members post photos of the recipes they make and share helpful tips and variations. If you prefer to build your own plan, you can search the recipe index by course to mix and match breakfasts, lunches, and dinners that suit your tastes.
THE DETAILS:
Breakfasts and lunches on Monday through Friday are sized to serve one person. Dinners, plus all meals on Saturday and Sunday, are scaled to serve a family of four. Some dinners yield leftovers suitable for a second night or for lunch the next day. While no single plan fits everyone, this menu was created to appeal to a wide range of tastes and schedules. All recipes are Weight Watchers–friendly; updated Freestyle points are included. Feel free to swap recipes, move meals around, or use this plan as inspiration rather than a strict schedule.
The shopping list below covers everything needed to prepare the week’s recipes. Where helpful, I’ve noted favorite brands or simple substitutions. Review your pantry and refrigerator first—many condiments and seasonings will already be available at home.
This plan is intentionally flexible and realistic. There’s plenty of room for snacks, special treats, cocktails, or an evening out. If you try this plan, please let me know — your feedback helps me decide whether to continue sharing weekly menus.
MONDAY (5/14)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Asparagus, Egg and Bacon Salad with Dijon Vinaigrette (3) and an apple (0)
D: Arroz Congri (Cuban Rice and Black Beans) (1) with 2 tablespoons Peruvian Green Sauce (2) and Avocado Salad with Citrus Vinaigrette (4)
Totals: Freestyle Points 15, Calories 1,036*
TUESDAY (5/15)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Leftover Arroz Congri (1) with 2 tablespoons Peruvian Green Sauce (2)
D: Salsa Verde Chicken Tostadas (3) with 1 ounce avocado (1) and Cilantro Lime Cauliflower “Rice” (1)
Totals: Freestyle Points 13, Calories 858*
WEDNESDAY (5/16)
B: 2 sunny-side-up eggs (0), 1 ounce avocado (1) and 1 sliced tomato (0)
L: Leftover Salsa Verde Chicken Tostadas (3), Cilantro Lime Cauliflower “Rice” (1) and an apple (0)
D: Grilled Shrimp and Vegetable Bowl (3)
Totals: Freestyle Points 8, Calories 813*
THURSDAY (5/17)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Fiesta Bean Salad (4)
D: One-Skillet Chicken with Bacon and Green Beans (2) with ½ cup brown rice (3)
Totals: Freestyle Points 14, Calories 905*
FRIDAY (5/18)
B: 2 hard-boiled eggs (0) and 1 cup strawberries (0)
L: Fiesta Bean Salad (4)
D: Grilled Salmon with Avocado Bruschetta (3) with grilled zucchini (0)
Totals: Freestyle Points 7, Calories 885*
SATURDAY (5/19)
B: Tomato and Zucchini Frittata (2) with an orange (0)
L: The Skinny Tuna Melt (4) — recipe doubled — with an apple (0)
D: Dinner out — enjoy a relaxed evening away from the kitchen!
Totals: Freestyle Points 6, Calories 559*
SUNDAY (5/20)
B: Breakfast Pizza (5)
L: Grilled Shrimp, Avocado, Fennel and Orange Salad (4)
D: Giant Turkey Meatball Parmesan (6) with Broccoli and Orzo (4)
Totals: Freestyle Points 19, Calories 988*
*This plan is a guide. Women may aim for roughly 1,500 calories per day, though personal needs vary. For an individualized calorie estimate, use a reputable calorie calculator. The plan allows room for extras such as coffee, beverages, snacks, dessert, and wine.
Google Doc link to the shopping list
Shopping List:
Produce
- ½ pound fresh asparagus
- 3 medium jalapeños
- 1 large bunch fresh cilantro
- 6 apples
- 1 medium cucumber
- 4 small corn cobs
- ½ pound French green beans
- 8 oranges
- 1 medium head (about 24 ounces) cauliflower
- 1 (16-ounce) bag/container mixed greens
- ½ small head red cabbage
- 4 small and 2 medium zucchini
- 1 small fennel bulb
- 6 medium vine-ripened tomatoes
- 2 medium heads garlic
- 1 small green bell pepper
- 1 small and 1 medium red bell pepper
- 1 medium shallot
- 1 pint grape or cherry tomatoes
- 1 (6-ounce) container fresh berries
- 1 (1-pound) container fresh strawberries
- 4 medium limes
- 2 medium lemons
- 2 medium carrots
- 1 small bunch celery (you need 2 stalks)
- 3 small and 3 medium Hass avocados (about 4–6 total)
- 1 large red onion
- 1 small and 1 medium yellow onion
- 1 small bunch scallions
- 1 small container fresh thyme (or 1 tsp dried)
- 1 small container fresh basil
- 1 small bunch fresh parsley
- 1 pound broccoli florets
Meat, Poultry & Fish
- 1 pound boneless, skinless chicken breasts
- 1½ pounds boneless, skinless chicken tenders
- 1 package center-cut bacon
- 4 (6-ounce) wild salmon fillets
- 1¾ pounds large or jumbo peeled and deveined shrimp
- 1 pound 93% lean ground turkey
Grains
- Dry brown rice (or long grain as preferred)
- Tostada shells (6 needed)
- Whole wheat bread (small package)
- All-purpose or white whole wheat flour (1 cup)
- Seasoned breadcrumbs (container)
- Orzo (package)
- Dry long-grain rice (if you don’t substitute brown rice)
Condiments & Spices
- Extra virgin olive oil
- Cooking spray or oil mister
- Kosher salt
- Black pepper (grinder or fresh peppercorns)
- Honey
- Dijon mustard
- Red wine vinegar
- Cumin
- Bay leaves
- Oregano
- Light mayonnaise
- White vinegar
- Garlic powder
- Onion powder
- Smoked paprika
- Cayenne pepper
- Red pepper flakes
- Balsamic vinegar
- Yellow mustard
Dairy & Refrigerated
- 1 (35.3-ounce) container nonfat plain Greek yogurt
- 1 18-pack large eggs
- 1 small wedge Asiago cheese (or preferred substitute)
- 1 (8-ounce) bag reduced-fat Mexican cheese
- 4 slices reduced-fat cheddar or American cheese
- 1 (8-ounce) bag shredded mozzarella cheese
- 1 small wedge Pecorino Romano cheese
Canned & Jarred
- 2 (15-ounce) cans black beans
- 1 (16-ounce) jar salsa verde
- 1 small jar sliced pickled jalapeños (optional)
- 1 jar marinara sauce
- 2 (4.5-ounce) cans tuna in water
- 1 (14-ounce) can low-sodium chicken broth
- 1 (14.5-ounce) can chickpeas
- 1 (6-ounce) can or tube tomato paste
Misc. Dry Goods & Baking
- Baking powder
- 1 small bag chopped or whole walnuts
- 1 small bag brown sugar
- 1 small bottle crisp white wine (optional for cooking)
Items marked with an asterisk in recipes can typically be substituted for gluten-free or other dietary preferences. Cross-check your pantry before shopping to avoid duplicate purchases.