Enjoy a free, flexible 7-day weight loss meal plan that includes breakfast, lunch and dinner ideas plus a complete shopping list. All recipes provide macronutrient details and updated Weight Watchers points so you can track meals easily.
Free 7-Day Healthy Meal Plan (July 31–August 6)
Late summer is a great time to plan meals, simplify evenings, and save time and money through meal prep. If you enjoy cookbooks, Skinnytaste Meal Prep and the upcoming Skinnytaste Simple offer easy, healthy recipes that make dinnertime faster and more budget-friendly. This weekly plan is designed as a practical, adaptable guide you can customize to your tastes and goals.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner with weekly meal grids, a 12-week plan, tear-out grocery lists and recipes. It includes sections to set intentions and track progress, making weekly planning straightforward and motivating.
Where to Buy the Meal Planner
- Amazon
- Barnes & Noble
- Indie bookstores
Note about Weight Watchers Points
All recipes in this plan have been updated for the current Weight Watchers program and display points under each recipe title. The recipe cards link to the Weight Watchers recipe builder so members can add recipes to their day and review how points were calculated.
About This Meal Plan
These free, flexible 7-day meal plans are intended as an easy-to-follow guide with room for personalization. You can add extra snacks, beverages, fruit, desserts or wine, and swap recipes as needed. Breakfasts and lunches on weekdays are portioned for one person; dinners and all weekend meals are sized for a family of four. Some dinners yield leftovers that work for another night or lunch the next day.
Meal planning helps control food costs, reduce waste, and make healthier choices more convenient. This plan includes a clear, organized grocery list so you have everything on hand to prepare each meal without extra trips to the store.
If you want community support, consider joining the Skinnytaste Facebook community where people share photos and ideas from these meal plans. Signing up for the email list ensures you won’t miss future menus and resources.
Meal Plan
Breakfast and lunch Monday through Friday serve one person; dinners and weekend meals serve four. Calorie totals are provided as a guideline, and individual calorie needs vary by age, activity level and goals. Aim for at least 1,500 calories per day if your goal is sustained weight loss, but adjust as needed.
MONDAY (7/31)
B: Peanut Butter Banana Oat Protein Cookies
L: Food Cart–Style Chicken Salad with White Sauce
D: Giant Zucchini Parmesan with 1 cup whole wheat spaghetti
Total Calories: 1,065*
TUESDAY (8/1)
B: Peanut Butter Banana Oat Protein Cookies
L: Food Cart–Style Chicken Salad with White Sauce
D: Steak Taco Lettuce Wraps with Mexican-Inspired Grilled Corn Salad with Cotija
Total Calories: 1,022*
WEDNESDAY (8/2)
B: Peanut Butter Banana Oat Protein Cookies
L: Food Cart–Style Chicken Salad with White Sauce
D: Air Fryer Asian Meatballs
Total Calories: 1,132*
THURSDAY (8/3)
B: Tropical Chia Pudding Breakfast Bowl
L: Food Cart–Style Chicken Salad with White Sauce
D: Grilled Bourbon Chicken with Quick Spiralized Zucchini and Grape Tomatoes (double batch)
Total Calories: 1,148*
FRIDAY (8/4)
B: Tropical Chia Pudding Breakfast Bowl
L: Tuna Egg Salad over 2 cups mixed greens
D: Air Fryer Cajun Shrimp Dinner with 3/4 cup brown rice**
Total Calories: 1,094*
SATURDAY (8/5)
B: Caramelized Onion, Red Pepper and Zucchini Frittata
L: Tuna Poke Salad (double batch)
D: Dinner out
Total Calories: 590*
SUNDAY (8/6)
B: Roasted Strawberry Almond Flour Muffins with 3/4 cup nonfat plain Greek yogurt, 1 tsp honey and 1/2 cup fresh mango
L: Seattle Asian Salmon Bowl
D: Turkey Burger with Air Fryer French Fries (double batch)
Total Calories: 1,159*
*These calorie totals are estimates. Women often aim for roughly 1,500 calories per day depending on individual needs. Use a calorie calculator to personalize your plan. **Make an extra 2 cups cooked rice if you want additional rice for Sunday lunch.
A printable Google Doc version of this plan is also available for convenience.
Shopping List
Produce
- 2 medium overripe bananas
- 1 medium lemon; 2 medium limes
- 3 small mangoes; 1 medium kiwi
- 1 (12-oz) container strawberries
- 4 small Hass avocados (plus 1 optional for turkey burgers)
- 1 medium English cucumber; 4 Persian cucumbers (or a substitute)
- 3 medium, 2 large and 1 giant zucchini
- 1 medium yellow squash
- 1 small container fresh sprouts (e.g., daikon)
- 2 medium Russet or Yukon Gold potatoes
- 1 medium and 1 large red bell pepper; 1 small jalapeño
- 6 large ears of corn; 1 head garlic; 3-inch piece fresh ginger
- 2 large bunches scallions; small bunches of cilantro, Italian parsley and basil
- 1 large head Romaine; 1 small head Iceberg; 1 (1-lb) container mixed baby greens
- 3 medium vine tomatoes (plus optional extras for burgers); 2 pints grape or cherry tomatoes
- 1 medium white onion; 1 small red onion; 1 medium yellow onion
Meat, Poultry & Fish
- 2 lb 93% lean ground turkey
- 1½ lb boneless skinless chicken thighs; 2 lb boneless skinless chicken breasts
- 1 lb thin sirloin steak; 1 lb sushi-grade tuna; 1 lb wild salmon
- 1 lb jumbo shrimp; 1 small package turkey or chicken Andouille or kielbasa
Grains
- Rolled or quick oats
- Whole wheat spaghetti
- Seasoned whole wheat breadcrumbs and plain panko
- Dry brown rice (or 8 cups pre-cooked)
- Almond flour; oat flour (or make your own)
- Small package of hamburger buns
Condiments, Oils & Spices
- Extra virgin olive oil; canola oil; cooking spray
- Kosher salt and fresh pepper
- Cinnamon; vanilla extract; oregano; paprika; turmeric; cumin
- Mayonnaise; apple cider vinegar; garlic powder; Cajun or Creole seasoning
- Tajin or chili-lime seasoning; sesame oil; sriracha; reduced-sodium soy sauce
- BBQ sauce (or homemade ingredients); crushed red pepper flakes; rice wine vinegar
- Wasabi paste; furikake; honey; toasted sesame seeds; mirin; dried onion flakes
- Ketchup; mustard; Worcestershire sauce
Dairy & Refrigerated
- 1 dozen large eggs
- 15-oz part-skim ricotta; 8-oz shredded part-skim mozzarella
- Small wedges Pecorino Romano and Parmesan; cotija cheese
- Unsalted butter; nonfat plain Greek yogurt (16-oz and 32-oz containers)
- 8-oz whole milk yogurt (optional); unsweetened vanilla almond milk
Canned & Jarred
- Peanut butter; mild harissa (optional)
- Marinara sauce; unsweetened applesauce
- 15-oz low-sodium chicken broth; jarred sliced pickles (optional)
- 2.6-oz packet light tuna in water
Frozen
- Large bag shelled edamame (about 3 cups needed)
Dry Goods & Baking
- Vanilla protein powder; sugar-free chocolate chips
- Granulated sugar; brown sugar
- Chia seeds (¼ cup if buying bulk); monk fruit or other sweetener
- Dried unsweetened shredded coconut (2 tbsp if from bulk); small bottle bourbon
- Baking powder; baking soda; small package nori (roasted seaweed)
You may choose gluten-free alternatives for grains and breadcrumbs if needed.