A free, flexible 7-day meal plan with breakfast, lunch and dinner options plus a complete shopping list. Every recipe includes calorie counts and Weight Watchers Freestyle SmartPoints for easy tracking.
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If this is your first time using these meal plans, I publish free, flexible 7-day healthy meal plans that act as a guide. They’re designed with room for customization—add extra servings, coffee, beverages, fruit, snacks, dessert or wine as needed. Aim for roughly 1,500 calories per day as a baseline, adjusting to your personal needs.
Included is a clear, organized grocery list to simplify shopping and help you save time and money. With this list you’ll waste less food, eat at home more often, and have the ingredients you need to stay on track. I also share product and brand recommendations for items I use regularly—be sure to check your pantry first since many condiments are staples you may already own.
Join the Skinnytaste Facebook Community to see what others are cooking, share photos and swap ideas. If you prefer to build your own plan, search recipes by course in the recipe index.
THE DETAILS:
Breakfasts and lunches Monday through Friday are portioned for one person; dinners and all weekend meals are planned to serve a family of four. Several recipes make leftovers suitable for a second meal or for lunch the next day. While there is no one-size-fits-all meal plan, this lineup is intended to appeal broadly and be easy to adapt. All recipe SmartPoints were calculated using the updated Weight Watchers Freestyle system—use them as a helpful guide and feel free to swap any recipe to match your tastes or dietary needs.
The shopping list covers everything needed to prepare the meals on the plan. If you already have pantry staples—spices, oils, vinegars—cross them off so you only buy what’s required. The plan is intentionally flexible: there’s plenty of room for snacks, cocktails, dessert or an occasional meal out. You can also move recipes around to fit your schedule. If you use these plans, please let me know so I can keep creating them.
MONDAY (6/18)
B: Yogurt Chocolate Chip Muffins (7) with 1 cup mixed berries (0)
L: Asparagus, Egg and Bacon Salad with Dijon Vinaigrette (3) and an apple (0)
D: Summer Cavatelli with Corn, Tomatoes and Zucchini (7)
Totals: SmartPoints® 17, Calories 882*
TUESDAY (6/19)
B: Yogurt Chocolate Chip Muffins (7) with 1 cup mixed berries (0)
L: Leftover Summer Cavatelli with Corn, Tomatoes and Zucchini (7)
D: Taco Stuffed Zucchini Boats (5)
Totals: SmartPoints® 19, Calories 855*
WEDNESDAY (6/20)
B: Yogurt Chocolate Chip Muffins (7) with 1 cup cubed cantaloupe (0)
L: Leftover Summer Cavatelli with Corn, Tomatoes and Zucchini (7)
D: Summer Vegetables with Sausage and Potatoes (7)
Totals: SmartPoints® 21, Calories 864*
THURSDAY (6/21)
B: Yogurt Chocolate Chip Muffins (7) with 1 cup cubed cantaloupe (0)
L: Spiralized Greek Cucumber Salad with Lemon and Feta (7)
D: Turkey Burgers with Zucchini (3) and Low Carb Potato Salad (4)
Totals: SmartPoints® 21, Calories 848*
FRIDAY (6/22)
B: 2 hard-boiled eggs (0) with 1 cup cherries (0)
L: Leftover Turkey Burgers with Zucchini (3) and Low Carb Potato Salad (4)
D: Cajun Shrimp in Foil (4)
Totals: SmartPoints® 11, Calories 911*
SATURDAY (6/23)
B: Easy Bagel (3) with 2 strips bacon (2), 1 egg (0), and an orange (0)
L: Summer Pasta Salad with Baby Greens (5)
D: Dinner out (flexible)
Totals: SmartPoints® 10, Calories 515*
SUNDAY (6/24)
B: Leftover Easy Bagel (3) with 2 tablespoons light cream cheese (3) and 1 cup cherries (0)
L: Chopped Salad with Shrimp, Blue Cheese and Bacon (7) — doubled recipe for extra servings
D: General Tso’s Chicken (5) with 1 cup cauliflower “rice” (0)
Totals: SmartPoints® 18, Calories 933*
*Use this as a guide—many women target approximately 1,500 calories per day, but needs vary. A helpful calorie calculator can estimate your individual requirements. The plan leaves room for beverages, snacks and treats. SmartPoints® values were calculated by Skinnytaste and are provided for convenience; they are not an endorsement by Weight Watchers International, Inc.
**Make a double batch of Easy Bagel dough so you’ll have leftovers on Sunday.
Google Doc
Shopping List:
Produce
- 1 apple (any variety)
- 4 oranges
- 1 small and 1 medium head cauliflower (or about 4 cups riced cauliflower)
- 1 small cantaloupe
- 1 pound baby red potatoes
- 4 medium and 1 large ears of corn
- 1½ pounds cherries
- 3¾ pounds zucchini
- ½ pound asparagus
- 1 large head butter lettuce
- 1 small (4-ounce) Hass avocado
- 1 (1-inch) piece fresh ginger
- 2 medium heads garlic
- 1 small English cucumber
- 1 small bunch scallions
- 1 small bag baby arugula and baby spinach mix
- 1 small bunch fresh Italian parsley
- 1 small container/bunch fresh basil
- 1 small container/bunch fresh oregano (or ½ tsp dill for Greek salad)
- 1 small container/bunch fresh rosemary or thyme
- 2 (6-ounce) containers fresh berries
- 1 small container/bunch fresh dill
- 1 small bunch celery (you need 1 stalk)
- 1 medium lemon
- 2 pints cherry or grape tomatoes
- 1 small green bell pepper
- 1 medium and 1 large red bell pepper
- 1 medium orange or yellow bell pepper
- 1 small and 1 large yellow onion
- 1 small red onion
Meat, Poultry & Fish
- 2 pounds 93% lean ground turkey
- 14 ounces Italian chicken sausage
- 2 pounds large peeled and deveined shrimp
- 1 package turkey/chicken Andouille sausage (Applegate or similar)
- 1 package center-cut bacon
- 1 pound boneless, skinless chicken breast
Grains
- 1 package cake flour*
- 1 pound cavatelli pasta or preferred shape*
- 1 small container seasoned whole wheat breadcrumbs*
- 1 small bag unbleached all-purpose or whole wheat flour*
- 1 small package short pasta (penne, fusilli, etc.)*
- 1 package whole wheat hamburger buns (optional, for turkey burgers)
Condiments & Spices
- Extra virgin olive oil
- Cooking spray
- Olive oil mister (or Misto)
- Kosher salt (e.g., Diamond Crystal)
- Freshly ground black pepper
- Vanilla extract
- Dijon mustard
- Red wine vinegar
- Garlic powder
- Cumin
- Chili powder
- Paprika
- Oregano
- Yellow mustard
- Olive oil mayonnaise (e.g., Sir Kensington)
- Cajun or Creole seasoning
- Optional bagel toppings: everything bagel seasoning, sesame, poppy, dried garlic, dried onion flakes
- Balsamic vinegar
- Reduced sodium soy sauce
- Sriracha
- Hoisin sauce
- Sesame oil
- Sesame seeds
Dairy & Refrigerated
- 1 small box unsalted butter
- 1 small block fresh feta
- 1 small wedge/container blue cheese or gorgonzola
- 1 small container light cream cheese
- 1 small wedge Parmigiano Reggiano
- 1 small wedge Pecorino Romano (or 6 tbsp Parmigiano for the cavatelli)
- 1 18-pack large eggs
- 1 (8-ounce) bag reduced-fat Mexican blend shredded cheese
- 1 (32-ounce) container nonfat Greek yogurt
Canned & Jarred
- 1 small jar mild salsa
- 1 (4-ounce) can tomato sauce
- 1 small jar pitted kalamata olives
- 1 small jar dill pickles
- 1 (14.5-ounce) can reduced sodium chicken broth
- 1 small jar sun-dried tomatoes
- 1 small jar capers
- 1 jar marinara sauce (Delallo Pomodoro or similar)
Dry Goods & Misc.
- Baking soda
- Baking powder
- Cornstarch
- 1 small box granulated sugar
- 1 bag semi-sweet chocolate chips
- 1 bottle dry white wine (Pinot Grigio or similar)
*Substitute gluten-free ingredients if desired.