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 links to the WW Recipe Builder so you can calculate your PersonalPoints for each recipe.
7-Day Healthy Meal Plan
We’re excited to share a new, easy-to-follow 7-day healthy meal plan designed to help you save time, reduce waste and stay on track with your weight-loss or healthy-eating goals. This flexible plan includes simple breakfasts and lunches for weekdays (single-serve), family-size dinners for weekends, and a comprehensive shopping list to streamline grocery trips. The recipes are intended as a guide with room to customize portions, snacks, drinks and treats based on your individual calorie needs.
Meal planning is one of the most effective ways to control food costs and maintain consistent, healthy eating. When you plan ahead you shop smarter, cook more efficiently and are less likely to dine out or toss unused ingredients. If you want additional budget-focused plans, consider signing up for Relish+ for more options and printable weekly plans.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is now available as a 52-week spiral-bound book with tear-out weekly planning grids, a 12-week sample plan, 30 recipes (including 15 new recipes), and removable grocery lists. It also includes sections for weekly intentions, gratitude and goals so you can start each week focused and organized.
Purchase options:
- Amazon
- Barnes & Noble
- IndieBound
A note about WW PersonalPoints
All recipe PersonalPoints have been updated to reflect the current WW program; points appear under each recipe title. Use the recipe card button that links to the Weight Watchers site (US only; you must be logged in) to view PersonalPoints and add recipes to your daily plan. All cookbook recipes in the cookbook index have been updated as well.
About this Meal Plan
If you’re new to these meal plans, this 7-day plan is meant as a flexible guide. You can easily swap recipes, increase portion sizes, or add snacks, fruit, coffee and beverages to match your calorie goals and lifestyle. For many women the plan provides a baseline, but a typical target to aim for is around 1,500 calories per day — individual needs vary based on age, weight and activity. Use a calorie calculator to estimate your personal needs and adjust accordingly.
The plan includes a practical, organized grocery list so shopping is faster and less stressful. Planning ahead helps you save money, reduce food waste, and keep everything on hand so you stay consistent with home-cooked meals.
If you’d like community support, join the Skinnytaste Facebook Community to share photos, get tips and swap recipe ideas. To receive future meal plans and updates by email, subscribe to the mailing list.
Weekly Meal Plan
Breakfast and lunch Monday through Friday are portioned for one, while dinners and all weekend meals are sized to feed a family of four. Many recipes provide leftovers that work for the next day’s lunch or an additional dinner.
MONDAY
B: Freezer Breakfast Burritos*
L: Tuna Egg Salad over 2 cups mixed greens
D: Borscht with Lemony Hearts of Palm Salad with Avocado and one slice rye bread
Total Calories (approx): 984
TUESDAY
B: Freezer Breakfast Burritos
L: Tuna Egg Salad over 2 cups mixed greens
D: Turkey Chili Taco Soup with 2 Tbsp shredded cheddar and 1 oz avocado
Total Calories (approx): 929
WEDNESDAY
B: Freezer Breakfast Burritos
L: Leftover Turkey Chili Taco Soup with 2 Tbsp shredded cheddar and 1 oz avocado
D: Crispy Breaded Air Fryer Pork Chops with Roasted Brussels Sprouts and Shallots with Balsamic Glaze
Total Calories (approx): 1,092
THURSDAY
B: Zucchini Oats
L: Leftover Turkey Chili Taco Soup with cheddar and avocado
D: Chicken Stuffed Peppers with White Beans and Cilantro Lime Cauliflower Rice
Total Calories (approx): 1,133
FRIDAY
B: Zucchini Oats
L: Leftover Chicken Stuffed Peppers with White Beans
D: Blackened Fish with Key Lime Tartar with Quick Cabbage Slaw
Total Calories (approx): 1,207
SATURDAY
B: Blueberry Oatmeal Muffins with one scrambled egg
L: Chicken, Shiitake and Wild Rice Soup with Everything Parmesan Crisps (double batch)
D: Dinner out
Total Calories (approx): 465
SUNDAY
B: Leftover Blueberry Oatmeal Muffins with 3/4 cup nonfat plain Greek yogurt and 1 tsp honey
L: Leftover Chicken, Shiitake and Wild Rice Soup with Everything Parmesan Crisps
D: Giant Turkey Meatball Parmesan with Broccoli and Orzo
Total Calories (approx): 937
*Prep the freezer breakfast burritos on Sunday night if preferred.
**Calories listed are approximate and intended as a guide. For a personalized estimate of calorie needs, use a reputable calculator such as MyPlate’s MyPlate Plan. Adjust portion sizes, snacks and beverages to meet your individual goals.
*Printable Google doc with the plan and shopping list is available: Google doc
Shopping List
Produce
- 1 medium lemon
- 2 medium limes
- 1 key lime (or substitute a regular lime)
- 1 medium ripe banana
- 1 pint fresh blueberries (or frozen)
- 1 medium (6-oz) + 1 large (7-oz) Hass avocado
- 2 medium heads garlic
- 2 large shallots
- 2 medium red bell peppers
- 6 medium bell peppers (any color)
- 14 oz zucchini (about 2 medium)
- 1 lb beets
- 1 lb Russet potatoes
- 1 lb Brussels sprouts
- 1/2 lb broccoli florets
- 1 medium head cauliflower
- 4 oz shiitake mushrooms
- 2 medium carrots
- 1 small bunch celery
- 1 medium bunch scallions
- 1/2 small head white cabbage
- 1 (5-oz) container baby arugula
- 1 (5-oz) container mixed greens
- 1 small bunch fresh Italian parsley
- 1 medium bunch fresh cilantro
- 1 small bunch/container fresh dill
- 1 medium heirloom tomato
- 1 small red onion
- 1 small + 2 medium + 1 large yellow onion
Meat, Poultry & Fish
- 1 package center-cut bacon
- 1 1/3 lb 99% lean ground turkey
- 1 lb 93% lean ground turkey
- 2 lb center-cut boneless pork chops (about 6)
- 1 rotisserie chicken
- 1 lb boneless, skinless chicken thighs
- 1 1/2 lb (about 4) white fish fillets (mahi mahi, grouper, snapper or tilapia)
Grains
- Seasoned breadcrumbs
- Panko breadcrumbs
- Cornflake crumbs
- Dry long-grain & wild rice mix
- Dry brown rice
- Unbleached all-purpose flour
- White whole wheat flour
- Quick oats
- 8-inch low-carb flour tortillas
- 1 small loaf rye bread
- Orzo pasta
Condiments & Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil sprayer or mister
- Kosher salt
- Black pepper
- Mayonnaise (regular or light)
- Smoked paprika, paprika
- Garlic powder, onion powder
- Chili powder, cumin, cayenne
- Celery seeds, thyme, oregano
- Red wine vinegar, apple cider vinegar
- Balsamic glaze
- Hot sauce (optional)
- Low-sodium taco seasoning
- Adobo seasoning (optional)
- Honey, vanilla extract
- Everything bagel seasoning (or ingredients to make your own)
Dairy & Refrigerated
- 2 dozen eggs
- 1 pint liquid egg whites
- 8-oz shredded cheddar
- 8-oz reduced-fat cheddar or small block
- 8-oz shredded part-skim mozzarella
- Fresh Parmesan wedge
- Small wedge Pecorino Romano (optional)
- 1 pint nonfat milk or unsweetened almond milk
- Light sour cream
- 32-oz tub nonfat plain Greek yogurt
- 1 small box butter
Canned & Jarred
- 2 (2.6-oz) packets light tuna in water
- 1 (15-oz) can no-salt-added kidney beans
- 1 (16-oz) can fat-free refried beans
- 1 (15.5-oz) can white beans
- 1 (15-oz) can corn kernels (or frozen)
- 1 (4-oz) can or tube tomato paste
- 1 (8-oz) can tomato sauce
- 1 (10-oz) can RoTel tomatoes with green chilies
- Small jar marinara
- 1 (14-oz) can/jar hearts of palm
- Small jar dill pickles
- Small jar unsweetened applesauce
- 1 (32-oz) + 1 (48-oz) cartons reduced-sodium chicken broth
- 1 (32-oz) carton chicken, beef or vegetable broth (for borscht)
Dry Goods & Misc.
- Slivered almonds (about 1/4 cup)
- Brown sugar
- Baking powder
- Baking soda
- Heavy-duty aluminum foil
Notes: Buy gluten-free alternatives where noted if needed. The shopping list is comprehensive to make all recipes in the week’s plan; you can scale quantities up or down based on household size and leftovers. Plan prep time by cooking or assembling ingredients on Sunday night for a smoother week of meals.