A complimentary, flexible 7-day weight-loss meal plan with breakfast, lunch and dinner suggestions plus a complete shopping list. Each recipe includes macro information and Weight Watchers points to help you stay on track while enjoying satisfying, balanced meals.
Free 7-Day Healthy Meal Plan (March 30–April 5)
Wishing everyone who celebrates this season a joyful Passover and a happy Easter. Whatever your traditions, I hope your days are filled with warmth, good company and delicious food shared around the table.
If you need menu ideas for holiday gatherings or weeknight dinners, this plan includes crowd-pleasing options such as Spiral Ham, Green Goddess Garden Dip, Fish Cakes and more to make your meals memorable without complicating your schedule.
These weekly meal plans are offered as a flexible guide. Breakfasts and lunches Monday through Friday are portioned for one person; dinners and weekend meals are scaled for a family of four. There’s plenty of flexibility to add snacks, fruit, coffee, dessert or wine, or to swap in recipes you prefer. Aim for at least 1,500 calories per day if weight loss is your goal, but adjust based on your individual needs, age and activity level.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a spiral-bound, 52-week planner with weekly tear-out meal grids, a 12-week plan, 30 recipes (15 new) and tear-out grocery lists. It also includes spaces for gratitude, intentions and weekly goals — a helpful tool for planning meals, saving time and reducing food waste.
Where to Buy the Meal Planner
- Amazon
- Barnes & Noble
- IndieBound
With grocery prices rising, planning meals is one of the best ways to save money and maintain healthy eating. Consider using a meal-planning service or a simple weekly planner to build a budget-friendly routine and reduce trips to the store.
How this Meal Plan Works
Breakfast and lunch on weekdays are single servings so they’re easy to prep for one person, while dinners and weekend meals serve a family of four. Some dinners produce leftovers that make convenient lunches the next day. The shopping list below is comprehensive and organized by category to simplify grocery shopping and minimize food waste.
Meal Plan
MONDAY (3/30)
B: Breakfast Burrito with an orange
L: Chicken Club Lettuce Wrap Sandwich and an apple
D: Balsamic Roasted Veggies and White Bean Pasta
Total Calories: 1,070*
TUESDAY (3/31)
B: Breakfast Burrito with an orange
L: Leftover Balsamic Roasted Veggies and White Bean Pasta
D: Ground Turkey Taco Skillet with 1 oz avocado
Total Calories: 1,249*
WEDNESDAY (4/1)
B: Breakfast Burrito with a kiwi
L: Leftover Balsamic Roasted Veggies and White Bean Pasta
D: Creamy Lemon Chicken with Asparagus and Instant Pot Mashed Potatoes
Total Calories: 1,135*
THURSDAY (4/2)
B: Breakfast Burrito with a kiwi
L: Half recipe Chickpea “Tuna” Salad on one slice sourdough
D: Ground Beef and Broccoli Stir Fry with 3/4 cup brown rice
Total Calories: 1,145*
FRIDAY (4/3)
B: Green Smoothie Bowl
L: Chickpea “Tuna” Salad on one slice sourdough
D: Baked Salmon with Mediterranean Quinoa Salad
Total Calories: 1,135*
SATURDAY (4/4)
B: Pancake Muffins
L: Chicken Club Lettuce Wrap Sandwich (recipe x 4) and an apple
D: Dinner out
Total Calories: 617*
SUNDAY (4/5)
B: Artichoke Pie and Navel Orange Salad with Avocado
L: Bloody Mary Deviled Eggs, White Bean Caprese Salad and Flaugnarde of Mixed Berries
D: Baked Honey Mustard Ham with Scalloped Potato Gratin and Asparagus with Dijon Vinaigrette
Total Calories: 1,254*
*Calorie totals are a guide. Women aiming for weight loss should generally target around 1,500 calories per day, but individual needs vary. Use a calorie calculator to estimate your needs and add snacks, beverages or a light dessert as desired.
Shopping List
The list below covers produce, proteins, pantry staples, dairy and everything you’ll need to prepare the week’s meals. Quantities reflect the plan’s serving sizes; adjust up or down based on how many people you’re feeding and which recipes you choose to make.
Produce
- 7 medium navel oranges
- 1 medium lime
- 5 medium lemons
- 2 kiwis
- 5 apples
- 1 banana
- 1 small mango
- 3 containers fresh berries (6 oz each) and 1 container strawberries (12 oz)
- 1 small and 1 large Hass avocado
- 1 English cucumber
- 1 zucchini and 1 yellow squash
- 2 red bell peppers and 1 jalapeño
- 1 head garlic and 1-inch piece fresh ginger
- 1 package sliced mushrooms
- 2 lbs thin asparagus and 2 heads broccoli florets
- Russet and Yukon Gold potatoes (quantities listed in originals)
- Celery, scallions, cilantro, parsley, dill, chives, thyme and basil as needed
- 1 head iceberg lettuce, baby spinach and mixed greens
- Grape or cherry tomatoes plus several vine-ripened tomatoes
- Red and yellow onions (assorted sizes)
Meat, Poultry & Fish
- 1 lb 93% lean ground turkey
- 1 lb boneless, skinless chicken breasts (about 2 pieces)
- 1 lb 93% lean ground beef
- 2 lb whole skin-on side wild salmon fillet
- 6–8 lb fully cooked bone-in spiral ham
- Center-cut bacon (about 18 slices) and a package of turkey bacon
- 1 lb sliced deli chicken or turkey breast
Condiments & Spices
- Extra virgin olive oil, canola oil and oil mister or spray
- Kosher salt and freshly ground pepper
- Hot sauce (optional), vanilla extract
- Red wine vinegar, balsamic vinegar and balsamic glaze
- Dijon mustard, honey and mayonnaise (regular or light)
- Old Bay seasoning, Italian seasoning, crushed red pepper, chili powder
- Smoked paprika, cumin, cayenne, apple cider vinegar and bay leaves
- Garlic powder, onion powder, reduced sodium soy sauce, sesame oil and toasted sesame seeds
- Nutmeg
Dairy & Refrigerated
- 2 dozen large eggs
- 1 carton 1% milk and 1 quart nonfat or plant milk
- Buttermilk, half-and-half and single-serve plain yogurt
- Butter or light butter, light sour cream, feta, fresh mozzarella and shredded cheeses (part-skim mozzarella, Mexican blend, cheddar, pepper jack)
- Fresh Parmesan wedge
Grains
- All-purpose flour, sourdough bread, low-carb flour tortillas (8-inch)
- Tortilla chips, fusilli pasta, dry quinoa and dry brown rice (or pre-cooked rice)
Canned & Jarred
- Artichoke hearts (15 oz), pepperoncini, capers and cornichons
- Pitted Kalamata olives, canned chickpeas, Great Northern beans, cannellini beans and pinto beans
- Pesto or ingredients to make your own, salsa and chicken bone broth (16 oz)
Frozen & Misc.
- Frozen corn, frozen mango and a 9-inch pie crust (not deep dish)
- Unsweetened coconut flakes, monk fruit sweetener or sugar, granulated sugar, brown sugar and powdered sugar
- Baking powder, cornstarch and other baking essentials
- Heavy-duty aluminum foil and parchment paper
Notes: You can choose gluten-free or dairy-free alternatives where indicated. Quantities are suggested for the full plan; adjust based on household size and preferences.