Free 7-Day Balanced Meal Plan: Sept 11–17

Enjoy a free, flexible 7-day weight-loss meal plan that includes breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include macros and Weight Watchers points to help you stay on track while enjoying satisfying, nutritious meals.

Free 7-Day Healthy Meal Plan (Sept 11–17)

Thank you to everyone who preordered the new cookbook Skinnytaste Simple, featuring healthy, delicious recipes with seven ingredients or fewer. I’ll be signing copies at Williams Sonoma in Short Hills, NJ on Monday, September 18 at 6pm. I’m excited to share these simple, flavorful recipes that make healthy cooking easy.

With grocery prices rising, planning meals is one of the best ways to save money and maintain healthy eating. Meal planning reduces waste, limits impulse purchases, and keeps you prepared for the week. If you’d like additional budget-minded ideas, you can find more 5-day Budget Friendly Meal Plans through Relish+ (they often offer a free trial).

Where to buy the Skinnytaste meal planner

• Amazon
• Barnes & Noble
• IndieBound

About this meal plan

These free 7-day flexible meal plans are intended as a helpful guide and include plenty of wiggle room for additional items like coffee, beverages, fruit, snacks, dessert or a glass of wine. You can swap meals to suit preferences and dietary needs—search the recipe index by course to find alternatives. Depending on personal goals, aim for a daily target that works for you; many women aim for around 1,500 calories a day, but individual needs vary with age, activity and goals.

This meal plan includes a carefully organized shopping list to make grocery trips faster and less stressful. Planning meals ahead reduces food waste and helps keep you on track with healthy choices. If you’re on Facebook, consider joining the Skinnytaste community to see photos and ideas from others making these recipes. You can also subscribe to the email list to receive meal plans directly to your inbox.

Meal Plan

Breakfast and lunch Monday through Friday are sized for one serving; dinners and all meals on Saturday and Sunday are sized for a family of four. Some recipes yield leftovers suitable for another night or for lunch the next day. The grocery list below covers everything needed for the week.

MONDAY (9/11)
B: High Protein Egg White Muffins with Turkey Bacon and 1 cup diced pineapple
L: Grilled Chicken, Strawberry & Avocado Salad with Citrus Dressing
D: Pasta with Creamy Zucchini Sauce and Summer Tomato Salad
Total Calories: 1,103*

TUESDAY (9/12)
B: High Protein Egg White Muffins with Turkey Bacon and 1 cup diced pineapple
L: Grilled Chicken, Strawberry & Avocado Salad with Citrus Dressing
D: Barbacoa Beef tacos (2 corn tortillas) with Pico de Gallo and 2 oz avocado
Total Calories: 1,021*

WEDNESDAY (9/13)
B: High Protein Egg White Muffins and a pear
L: Rainbow Quinoa Salad with Lemon Dressing
D: Leftover Barbacoa Beef with Cilantro Lime Rice and Corn Salsa
Total Calories: 1,037*

THURSDAY (9/14)
B: High Protein Egg White Muffins and a pear
L: Rainbow Quinoa Salad with Lemon Dressing
D: Sheet Pan Turkey Meatloaf with Broccoli and Paprika Smashed Potatoes
Total Calories: 1,103*

FRIDAY (9/15)
B: Cinnamon-Raisin Overnight Oats
L: Rainbow Quinoa Salad with Lemon Dressing
D: Chili-Lime Air Fryer Salmon with Avocado Mango Salsa and Skillet Mexican Zucchini
Total Calories: 1,232*

SATURDAY (9/16)
B: Berry Cottage Cheese Breakfast Bowls (recipe x 4)
L: Spicy California Shrimp Stack with 1 cup edamame (in pod)
D: Dinner out
Total Calories: 586*

SUNDAY (9/17)
B: Huevos Rancheros (recipe x 2)
L: Cheeseburger Salad
D: Grilled Chicken Sandwich and Creamy Cucumber Salad
Total Calories: 1,191*

*These calorie totals are a guide. Women often aim for about 1,500 calories per day, but individual needs vary. Use a calorie calculator to estimate your personal needs and add snacks, beverages, or extra portions as needed.

Below is the full shopping list organized by category to help you move quickly through the store and ensure you have everything needed for the week’s recipes.

Shopping List

Produce

• 1 small pineapple
• 2 medium pears
• 1 medium navel orange
• 4 medium lemons
• 8 medium limes
• 1 small banana
• 1 medium mango
• 1 (12-ounce) container fresh strawberries
• 1 (6-ounce) container fresh blackberries
• 1 (6-ounce) container fresh blueberries
• 1 (6-ounce) container fresh raspberries
• 2 small + 2 medium + 1 large Hass avocados (approx)
• 2 medium heads garlic
• 1 small shallot
• 4 small jalapeños
• 1 large red bell pepper
• 1 medium yellow bell pepper
• 3 cucumbers (mix of sizes as desired)
• 2 Persian (mini) cucumbers
• 2½ lbs zucchini
• 3 ears corn
• ¼ lb Brussels sprouts or small bag pre-shredded
• 1¾ lb broccoli florets
• 1 lb baby gold potatoes
• 4 medium carrots or small bag pre-shredded
• ½ small head red cabbage (or pre-shredded)
• ½ small head green cabbage (or pre-shredded)
• 1 head Romaine lettuce
• 1 head butter or Bibb lettuce
• 1 bunch scallions
• Fresh herbs: basil, dill, chives, cilantro, Italian parsley
• 6 large heirloom or beefsteak tomatoes
• 1 medium plum tomato
• 10 vine-ripened tomatoes (mixed sizes)
• 1 dry pint cherry or grape tomatoes
• 2 red onions, 1 white onion, 2 yellow onions (mix of small/medium)

Meat, Poultry & Fish

• 1 package uncured turkey bacon
• 2 lbs boneless, skinless chicken breasts
• 1¼ lbs 93% lean ground turkey
• 1 lb 93% lean ground beef
• 3 lbs beef eye/round/bottom round roast
• ½ lb cooked peeled shrimp
• 1½ lbs skin-on wild salmon fillets (about 4 fillets)

Grains

• 1 large package (6-inch) corn tortillas (you need 16)
• 1 package small whole wheat hamburger buns
• 1 container quick-cooking oats
• Dry quinoa or pre-cooked equivalent (about 4 cups cooked)
• Dry brown rice or pre-cooked equivalent
• Extra-long grain white or basmati rice (or substitute brown rice where noted)
• 1 (16-ounce) package short pasta (cavatappi, fusilli, or rigatoni)

Condiments & Spices

• Extra virgin olive oil, canola oil, cooking spray
• Kosher salt and fresh pepper
• Garlic powder, onion powder, cumin, oregano, paprika, smoked paprika, cayenne
• Seasoning salt or adobo, bay leaves, thyme, cinnamon, ground cloves
• Ketchup, yellow mustard, Dijon mustard, Worcestershire sauce
• Red wine vinegar, seasoned rice vinegar
• Reduced sodium soy sauce, mayonnaise (regular or light), Sriracha
• Tajin or chili-lime seasoning, honey or maple syrup (optional)
• Furikake or sesame seeds
• Chipotle peppers in adobo (small can)
• Chicken or vegetable broth (14.5-ounce can)

Dairy & Refrigerated

• 1 dozen large eggs
• 1 pint liquid egg whites
• 2 (16-ounce) containers low-fat cottage cheese
• 6-ounce container plain whole-milk Greek yogurt
• Cotija or queso blanco (medium package)
• 8-ounce package shredded cheddar (regular or reduced fat)
• Small wedge fresh Parmesan
• 8-ounce unsweetened almond milk or milk of choice

Canned, Frozen & Dry Goods

• 4-ounce can diced green chiles
• Pickles: dill spears and dill chips as desired
• Pickled jalapeños (small jar)
• Large bag frozen edamame (in pod)
• Raw slivered almonds, ground flax, chia seeds, raisins, chopped walnuts
• Monk fruit sweetener, stevia, or preferred sweetener

Non-Food Items

• Aluminum foil

You can choose gluten-free options where noted or as needed. This list covers the week and is organized to help you shop efficiently and cook with confidence.