A free, flexible 7-day meal plan with breakfast, lunch and dinner ideas and a complete shopping list. Each recipe includes calories and Weight Watchers Freestyle™ SmartPoints® for easy tracking.
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If you’re new to my meal plans, I publish free 7-day flexible healthy plans that serve as a practical guide. There’s lots of flexibility to add coffee, extra snacks, fruit, dessert, wine or to swap in favorite recipes. You can search recipes by course in the recipe index. These plans aim for about 1500 calories per day as a general target.
The included grocery list is organized for efficient shopping. It helps you save time and money, reduces food waste, and ensures you have everything on hand to stay on track.
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THE DETAILS:
Breakfasts and lunches Monday through Friday are planned as single servings, while dinners and all weekend meals are scaled for a family of four. Many recipes yield leftovers for an additional dinner or lunch. These plans are not one-size-fits-all, but they’re designed to suit a wide range of tastes. Every recipe is Weight Watchers friendly and includes updated Freestyle Points. Feel free to adapt the plan to your needs or use it for inspiration.
The grocery list is comprehensive and includes brand suggestions for products I often use. Check your pantry first—many items like condiments are used repeatedly across recipes so you may already have them on hand.
This meal plan is intentionally flexible and realistic. There’s plenty of room for a cocktail, healthy snacks, dessert or an evening out. You can easily rearrange meals to fit your schedule. If you’re following these plans, please let me know—your feedback helps me decide whether to keep sharing them.
MONDAY (7/9)
B: 2 scrambled eggs (0) with 2 oz. avocado (3) and a peach (0)
L: Chicken Waldorf Salad (3)
D: Cheesy Zucchini Enchiladas (7) with Mexican Cauliflower “Rice” (1)
Totals: Freestyle Points 14, Calories 923*
TUESDAY (7/10)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Chicken Waldorf Salad (3)
D: Madison’s Favorite Beef Tacos** (9)
Totals: Freestyle Points 17, Calories 896*
WEDNESDAY (7/11)
B: 2 scrambled eggs (0) with 2 oz. avocado (3) and a peach (0)
L: Chicken Waldorf Salad (3)
D: Rosemary Chicken Salad with Avocado and Bacon*** (10) (Make double batch)
Totals: Freestyle Points 16, Calories 909*
THURSDAY (7/12)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: BLT Salad with Avocado (5)
D: Baked Pesto Chicken (2) with Broccoli and Orzo (4)
Totals: Freestyle Points 16, Calories 812*
FRIDAY (7/13)
B: PB + J Smoothie (4)
L: BLT Salad with Avocado (5)
D: Grilled Salmon with Avocado Bruschetta (3) and Grilled Peaches with Honey and Yogurt (2) for dessert
Totals: Freestyle Points 14, Calories 838*
SATURDAY (7/14)
B: Sausage, Cheese and Veggie Egg Bake (4)
L: Cheeseburger Salad (7)
D: Dinner out
Totals: Freestyle Points 11, Calories 544*
SUNDAY (7/15)
B: Leftover Sausage, Cheese and Veggie Egg Bake (4)
L: Tomato Tuna Melts (6) (Make double batch) and an apple (0)
D: BBQ Chicken Salad (2) (Make double batch)
Totals: Freestyle Points 12, Calories 836*
*This is a guideline. Women should aim for about 1500 calories per day; adjust as needed. I’ve left space to add coffee, beverages, fruit, snacks, dessert, wine and other items.
**Freeze any leftover beef for later use.
***Cook extra bacon to use in the Thursday/Friday BLT salads.
Shopping List:
Produce
- 1 medium Granny Smith apple
- 4 medium apples (any variety)
- 5 oz. red seedless grapes
- 2 medium heads garlic
- 1 lb. broccoli florets
- 5 oz. shiitake mushrooms
- 1 small bunch scallions
- 1 small bunch cilantro
- 1 small bunch celery
- 2 medium zucchini
- 1 medium shallot
- 1 small bunch fresh rosemary
- 2 ears of corn
- 4 peaches (2 medium, 2 large)
- 1 large bunch fresh basil
- 1 small red bell pepper
- 1 large bag baby arugula
- 3 large heads romaine lettuce
- 2 small red onions
- 6 small (4-oz.) Hass avocados
- 1 (1-lb.) container fresh strawberries
- 1 small and 1 medium yellow onion
- 1 dry pint cherry or grape tomatoes
- 8 Roma or plum tomatoes
- 11 vine-ripened tomatoes (mixed sizes listed)
- 1 medium head cauliflower (or 4 cups riced cauliflower)
- 1 small jalapeño
- Small bunch fresh Italian parsley (or substitute scallion greens for chives in Ranch dressing)
Meat, Poultry & Fish
- 2½ lb. boneless, skinless chicken breast (about 5 pieces)
- 3 lb. 93% lean ground beef
- 1½ lb. wild salmon fillets (about 4 fillets)
- 7 oz. sweet Italian chicken sausage
- 1 lb. boneless, skinless chicken thighs (about 4 pieces)
- 1 (12-oz.) package center-cut bacon
Grains
- 1 small package 8-inch flour tortillas
- 1 package crunchy corn taco shells (you need 16)
- 1 small box or bag of orzo pasta
Condiments & Spices
- Extra virgin olive oil
- Cooking spray
- Olive oil mister
- Kosher salt (e.g., Diamond Crystal)
- Freshly ground black pepper
- Cinnamon
- Honey
- Light mayonnaise
- Chipotle chili powder
- Cumin
- Paprika
- Cayenne
- Oregano
- Bay leaves
- Balsamic vinegar
- Red wine vinegar
- Dijon mustard
- Liquid stevia or preferred sweetener
- Garlic powder
- Onion powder
- White balsamic vinegar
- BBQ sauce
- Yellow mustard
- Ketchup
- Reduced-sodium Montreal Chicken Seasoning
Dairy & Refrigerated
- 1 (5.3-oz.) container nonfat vanilla Greek yogurt
- 1 (32-oz.) container nonfat Greek yogurt
- 1 (8-oz.) bag reduced-fat shredded cheddar
- 1 (8-oz.) bag reduced-fat Mexican cheese blend
- 8 thin slices (5 oz. total) cheddar cheese
- 1 small carton unsweetened vanilla almond milk (or ¾ cup fat-free milk for the smoothie)
- 1 (8-oz.) container fat-free milk
- 1 pint 1% buttermilk
- 1 (8-oz.) container fat-free sour cream
- 1 18-count carton large eggs
- 1 (8-oz.) bag shredded part-skim mozzarella
- 1 small wedge Parmesan cheese
Frozen
- 1 small bag frozen blueberries
Canned & Jarred
- 1 small jar dill pickle spears
- 1 small jar peanut butter
- 2 (5-oz.) cans solid white tuna in water
- 1 (12-oz.) jar roasted red peppers
- 1 (32-oz.) container low-sodium chicken broth
- 1 (7-oz.) can chipotle chiles in adobo
- 1 (6-oz.) can or 4.5-oz. tube tomato paste
- 1 (15-oz.) and 1 (7.4-oz.) can tomato sauce
- 1 (14.5-oz.) can vegetable broth (or substitute ½ cup chicken broth in enchilada sauce)
Misc. Dry Goods
- 1 small bag pecan or walnut halves