A free, flexible 7-day meal plan that includes breakfast, lunch and dinner plus a complete shopping list. Each recipe lists calories and Weight Watchers Freestyle SmartPoints for easy tracking and planning.
This week’s meal prep centers on Embarrassingly Easy Crock Pot Salsa Chicken Thighs. It’s a simple, flavorful base you can use for lunches all week—pack the lettuce and tomatoes separately to keep everything fresh. If you prefer, swap chicken thighs for chicken breasts without changing the overall plan.
If you’re new to these meal plans, I create free, flexible 7-day plans designed as a practical guide. They leave room for extras—coffee, beverages, snacks, dessert, a glass of wine, and so on—while offering structure to help you stay on track. As a general target, aim for about 1,500 calories per day, adjusting up or down based on your individual needs.
The included grocery list is organized to make shopping faster and less stressful. Buying with a plan saves time and money, reduces food waste, and makes it easier to prepare meals at home instead of dining out. Check your pantry first—many common condiments and staples are reused across recipes, so you may already have several items on hand.
If you’d like community support, consider joining the Skinnytaste Facebook Community, where members share photos, tips and variations on these recipes. Seeing how others adapt the plan can spark fresh ideas for your own week.
THE DETAILS:
Breakfasts and lunches Monday through Friday are portioned for one person; dinners and all weekend meals are sized for a family of four. Some recipes yield leftovers that can serve for a second dinner or a next-day lunch. There’s no single “perfect” meal plan, so this one aims to suit a wide range of tastes while remaining Weight Watchers–friendly. Updated Freestyle SmartPoints are included for convenience. Swap recipes as you like—use this plan as inspiration and tailor it to your schedule and preferences.
The grocery list below is comprehensive and covers everything needed for the week. It also includes optional product suggestions and simple substitutions where appropriate. The plan is designed to be flexible: there’s ample room for snacks, treats, cocktails, and nights out, and you can rearrange meals to suit your calendar.
MONDAY (3/12)
B: 1 slice whole grain toast (3) with 1 tablespoon peanut butter (3) and 1 banana (0)
L: Embarrassingly Easy Crock Pot Salsa Chicken Thighs (2) with ½ cup brown rice (3), 1 cup chopped romaine (0), ¼ cup tomatoes (0) and 2 tbsp reduced-fat cheese (1)
D: Spaghetti Squash Enchilada Boats (3) with black beans and corn (0)
Totals: Freestyle Points 15, Calories 1,034*
TUESDAY (3/13)
B: 2 hard-boiled eggs (0) and an orange (0)
L: Embarrassingly Easy Crock Pot Salsa Chicken Thighs (2) with ½ cup brown rice (3), romaine (0), tomatoes (0) and 2 tbsp reduced-fat cheese (1)
D: Sheet Pan Italian Chicken and Veggie Dinner (8)
Totals: Freestyle Points 14, Calories 987*
WEDNESDAY (3/14)
B: 2 hard-boiled eggs (0) and an orange (0)
L: Embarrassingly Easy Crock Pot Salsa Chicken Thighs (2) with ½ cup brown rice (3), romaine (0), tomatoes (0) and 2 tbsp reduced-fat cheese (1)
D: Asian Lettuce Wrap Chicken Chopped Salad (8)
Totals: Freestyle Points 14, Calories 890*
THURSDAY (3/15)
B: 6 oz nonfat Greek yogurt (0) with ½ cup sliced strawberries (0), 1 tsp honey (1) and 2 tbsp cashews (3)
L: Embarrassingly Easy Crock Pot Salsa Chicken Thighs (2) with ½ cup brown rice (3), romaine (0), tomatoes (0) and 2 tbsp reduced-fat cheese (1)
D: Lasagna Soup (8)
Totals: Freestyle Points 18, Calories 885*
FRIDAY (3/16)
B: 6 oz nonfat Greek yogurt (0) with ½ cup sliced strawberries (0), 1 tsp honey (1) and 2 tbsp cashews (3)
L: 1 whole wheat pita (4) with ¼ cup hummus (3) and carrot sticks (0)
D: Dinner out—use your discretion for portions and choices
Totals: Freestyle Points 11, Calories 540*
SATURDAY (3/17)
B: Bell Pepper and Potato Frittata (1) with orange wedges (0)
L: Zesty Lime Shrimp and Avocado Salad (2)
D: Corned Beef and Cabbage Soup (8) with Whole Wheat Irish Soda Bread Muffins (6)
Totals: Freestyle Points 17, Calories 832*
SUNDAY (3/18)
B: Easy Bagel (3) with 1 egg (0), 2 oz avocado (3) and fruit salad** (0)
L: Greek Nachos (5) — recipe twice — with ½ cup sliced strawberries (0)
D: Shepherd’s Pie Lightened Up (5)
Totals: Freestyle Points 16, Calories 877*
*This plan is a guideline; many women aim for about 1,500 calories per day, but individual needs vary. Use a reputable calorie calculator to estimate your personal needs and adjust portion sizes or snacks accordingly. The plan still allows flexibility for coffee, beverages, fruit, snacks, dessert and occasional wine.
**Fruit salad: 2 chopped oranges, 2 sliced bananas, 1 cup sliced strawberries.
Shopping List
Produce
- 1 (8-ounce) container white mushrooms
- 2 small spaghetti squash
- 1 head Boston or Bibb lettuce
- 1 small head green cabbage
- 3 limes
- 3 bananas
- 2 lb Yukon Gold potatoes
- 1 large Russet potato
- 2 medium yellow bell peppers
- 1 medium red bell pepper
- 1 small green bell pepper
- 2 small zucchinis
- 1 jalapeño
- 1 medium cucumber
- 2 small (4 oz) and 1 medium (5 oz) Hass avocados
- 1 bunch fresh Italian parsley
- 1 bunch fresh cilantro
- 8 oranges
- 1 small bunch leeks
- 1 large bunch carrots
- 1 small bunch celery
- 1 small bunch scallions
- 2 (16-ounce) containers fresh strawberries
- 2 heads romaine lettuce
- 1 small and 1 medium red onion
- 1 (2-inch) piece fresh ginger
- 1 medium head garlic
- 1 medium shallot
- 1 medium and 2 large vine-ripened tomatoes
- 1 small and 1 medium yellow onion
- 1 small container/bunch fresh rosemary (or ½ tsp dried)
- 1 small container/bunch fresh thyme (or ½ tsp dried)
- 1 small container/bunch fresh basil
Meat, Poultry & Fish
- 3½ lb boneless, skinless chicken thighs
- 1 lb ground chicken
- 14 oz sweet Italian chicken sausage
- 1 lb cooked, peeled jumbo shrimp
- 1 lb lean corned beef brisket
- 1 lb 95% lean ground beef
Grains
- Whole grain sliced bread (small package)
- Dry brown rice (small package)
- Lasagna noodles
- White whole wheat flour (small bag)
- Whole wheat pita bread
- All-purpose flour (small bag)
Condiments & Spices
- Extra virgin olive oil
- Cooking spray
- Olive oil spray or oil mister
- Kosher salt
- Freshly ground pepper
- Adobo seasoning
- Garlic powder
- Cumin
- Onion powder
- Dried oregano, basil, thyme
- Red wine vinegar
- Rice vinegar
- Grapeseed or canola oil
- Sesame oil
- Honey
- Hoisin sauce
- Reduced-sodium soy sauce
- Sriracha
- Paprika
- Bay leaves
- Optional bagel toppings: everything bagel seasoning, sesame seeds, poppy seeds, dried garlic or onion flakes
- Worcestershire sauce
- Chipotle chili powder
Dairy & Refrigerated
- Hummus (tub)
- 8-ounce bag reduced-fat Mexican cheese blend
- 17.5-ounce and 6-ounce containers plain nonfat Greek yogurt
- Butter (small box)
- 1 pint 1% buttermilk
- Crumbled feta (small container)
- Light sour cream (small container)
- 1½ dozen large eggs
- 15-ounce container part-skim ricotta cheese
- 8-ounce bag part-skim mozzarella cheese
- Wedge fresh Parmesan cheese
Frozen
- 10-ounce bag frozen mixed vegetables
- 10-ounce bag frozen corn
Canned & Jarred
- Peanut butter (small jar)
- Chunky salsa
- 15.5-ounce can black beans
- 8-ounce can water chestnuts
- 32-ounce box low-sodium chicken broth
- Marinara sauce
- 14.5-ounce can beef broth
- 14.5-ounce can reduced-sodium chicken broth
- Tomato paste (8-ounce can or 4.5-ounce tube)
- 7-ounce can chipotle peppers in adobo
- 15-ounce can tomato sauce
Dry Goods & Baking
- Granulated sugar (small bag)
- Cashews (small bag; you’ll need about 6 tbsp)
- Baking powder
- Baking soda
- Raisins (small container; you’ll need about 2/3 cup)
Notes: Many items are pantry staples and can be substituted as needed. Gluten-free substitutes work for several recipes if required.