A complimentary, flexible 7-day weight-loss meal plan featuring breakfast, lunch and dinner ideas plus a complete shopping list. Each recipe includes macros and Weight Watchers points to help you stay on track while enjoying a variety of flavors and seasonal ingredients.
Free 7 Day Healthy Meal Plan (Sept. 29–Oct. 5)
Welcome to fall! With apple season in full swing, I’m enjoying recipes that highlight crisp, juicy apples. Try favorites like Apple Cobbler or Apple Pie Overnight Oats for simple seasonal treats that fit into this weekly plan.
I’ll be visiting select U.S. cities for book signings, meet & greets, and a preview of my new cookbook. Check the book tour page for dates and locations—tickets include a signed copy of the cookbook.
If you’re new here, these free 7-day flexible meal plans are intended as a guide with plenty of room to customize. Add snacks, beverages, fruit, dessert or a glass of wine, or swap any recipes for meals you prefer. Breakfasts and lunches Monday–Friday are portioned for one; dinners and weekend meals are sized for a family of four. Depending on your personal goals, aim for at least 1,500 calories per day as a starting point—individual needs will vary by age, weight, activity level and goals.
A clear, organized grocery list is included to simplify shopping, reduce waste, and save time and money. Having the right ingredients on hand makes it easier to stick to the plan and avoid last-minute takeout.
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Ultimate Skinnytaste Meal Planner
Consider the Skinnytaste Ultimate Meal Planner: a 52-week spiral-bound planner with tear-out weekly meal grids, a 12-week meal plan, 30 recipes (15 new), and grocery lists. It also includes space for gratitude, affirmations and weekly intentions to help you plan and reflect each week.
Buy the Skinnytaste meal planner here:
- Amazon
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- IndieBound
With grocery prices rising, meal planning is one of the best ways to eat healthfully while sticking to a budget. For more budget-friendly ideas, explore 5-day Budget Friendly Meal Plans available through Relish+ (a 14-day free trial is offered).
Meal Plan:
This plan includes breakfast and lunch Monday–Friday (single servings) and dinners plus all weekend meals sized for four people. Many recipes yield leftovers for another dinner or next-day lunches. The shopping list covers every item needed to prepare the week’s meals.
MONDAY (9/29)
B: Chorizo Egg Bites with 1 cup grapes
L: Spicy Canned Salmon Rice Bowl
D: Green Curry Noodles
Total Calories: 1,119*
TUESDAY (9/30)
B: Chorizo Egg Bites with 1 cup grapes
L: Spicy Canned Salmon Rice Bowl
D: Crock Pot Chicken Taco Chili topped with 2 tbsp shredded Mexican blend cheese, 1 tbsp light sour cream and 1 oz avocado
Total Calories: 1,109*
WEDNESDAY (10/1)
B: Chorizo Egg Bites with 1 cup grapes
L: Crock Pot Chicken Taco Chili with cheese, sour cream and avocado
D: Fall Steak Salad with Sweet Potatoes served with a whole-grain roll and 2 tsp butter
Total Calories: 1,272*
THURSDAY (10/2)
B: Chorizo Egg Bites with 1 cup grapes
L: Crock Pot Chicken Taco Chili with cheese, sour cream and avocado
D: Potsticker Soup with Spicy Edamame
Total Calories: 1,112*
FRIDAY (10/3)
B: Overnight Oats with Figs and Honey
L: Tuna Egg Salad served over 2 cups mixed greens
D: Korean-Inspired Salmon Rice Bowl
Total Calories: 1,013*
SATURDAY (10/4)
B: Bacon, Egg and Avocado Breakfast Sandwich**
L: Asian Chicken Chopped Salad
D: Dinner out (enjoy a flexible evening)
Total Calories: 701*
SUNDAY (10/5)
B: Whole Wheat Pumpkin Pecan Pancakes with 1 tbsp maple syrup and ½ sliced banana
L: Pizza Sausage Rolls with ½ sliced bell pepper
D: Crock Pot Sazon Pork Chops with Peppers, Olives and Potato with ¾ cup brown rice
Total Calories: 1,086*
*These calorie totals are a guide. Many women aim for around 1,500 calories per day, but individual needs vary; use a calorie calculator to estimate your personal needs. The plan leaves room to add beverages, snacks and treats. **Make a double batch of the bagel dough and save half for Sunday lunch.
*Printable shopping list available in the linked Google doc for easy reference.
Shopping list
Produce
- 1½ pounds red or green seedless grapes
- 1 medium fresh fig
- 2 medium bananas
- 1 small orange
- 2 medium limes
- 1 medium lemon
- 1 small (5-ounce) plus 1 large (7-ounce) Hass avocados
- 2 small heads garlic
- 1 (3-inch) piece fresh ginger
- 6 mini (Persian) cucumbers (or 2 small English cucumbers)
- 4 medium red bell peppers
- ¾ pound baby bok choy
- 6 ounces white mushrooms
- 1 small plus 2 medium carrots
- 1 large sweet potato
- 1 medium Yukon Gold potato
- 2 large bunches scallions (about 16)
- 1 medium bunch fresh cilantro
- 1 medium bunch fresh Italian parsley
- 1 small bunch/container fresh basil
- 1 (5-ounce) clamshell baby arugula
- 1 (5-ounce) clamshell baby spinach
- 1 medium head Boston/Bibb lettuce
- 1 medium head Romaine lettuce
- 1 medium heirloom tomato
- 1 small red onion
- 1 small yellow onion
Meat, Poultry and Fish
- 1 package center-cut bacon
- 2 raw Italian chicken sausages
- 1 pound ground chicken
- 1½ pounds (3) boneless, skinless chicken breasts
- 1¼ pounds sirloin steak
- 2 pounds (4) center-cut bone-in pork chops
- 1¼ pounds (4) skinless salmon fillets
Condiments and Spices
- Extra virgin olive oil
- Canola or avocado oil
- Olive oil spray or mister
- Kosher salt
- Pepper or pepper grinder
- Raw honey
- Red pepper flakes (optional)
- Optional bagel toppings (everything bagel seasoning, poppy seeds, dried garlic/onion flakes)
- Cinnamon
- Pumpkin pie spice
- Black or white sesame seeds
- Vanilla extract
- Pure maple syrup
- Regular or light mayonnaise
- Sriracha sauce
- Rice vinegar
- Toasted sesame oil
- Furikake (or sesame seeds)
- Hoisin sauce
- Reduced sodium soy sauce
- Fish sauce
- Reduced sodium taco seasoning
- Cumin
- Chili powder
- Red wine vinegar
- Cayenne pepper
- Gochujang
- Mirin
- Sazon seasoning
- Bay leaves
- Thai green curry paste
Dairy & Refrigerated
- 1 (12-ounce) package soy chorizo (or turkey/chicken chorizo)
- 1 (16-ounce) package firm tofu
- 2 dozen large eggs
- 1 pint liquid egg whites
- 1 small box butter
- 1 pint low-fat buttermilk
- 1 (8-ounce) container unsweetened almond milk or preferred milk
- 1 (16-ounce) container low-fat cottage cheese
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (16-ounce) bag shredded Mexican cheese blend
- 1 package sliced provolone or mozzarella
- 1 small container light sour cream
Grains*
- 1 small package quick oats
- 1 medium package unbleached all-purpose flour
- 1 small package whole wheat or whole white wheat flour
- 1 small package dry brown rice (or 7½ cups pre-cooked)
- 1 small package whole grain rolls
- 1 package flat rice noodles (e.g., rice linguine)
Canned & Jarred
- 1 small jar pickled jalapeños
- 1 (15-ounce) can pumpkin
- 1 (13.5-ounce) can light coconut milk
- 1 (15.5-ounce) can black beans
- 1 (15.5-ounce) can kidney beans
- 1 (4-ounce) can chopped green chiles
- 2 (10-ounce) cans diced tomatoes with chiles
- 2 (8-ounce) cans tomato sauce
- 1 small jar alcaparrado or green pimento olives
- 1 (8-ounce) can water chestnuts
- 1 small jar pizza sauce or marinara
- 1 (32-ounce) carton chicken bone broth
- 1 (14-ounce) can reduced sodium chicken broth
- 2 (5-ounce) cans skinless wild pink or red salmon
- 1 (2.6-ounce) packet light tuna in water
- 1 jar chili crisp (optional)
Frozen
- 1 package chicken potstickers
- 1 large package edamame in pod
- 1 (10-ounce) package corn kernels
Misc. Dry Goods
- 1 small package unsalted cashews (or 2 tbsp if buying from bulk)
- 1 small package pecan halves (or ¼ cup from bulk)
- 1 small package chia seeds
- 1 small package light brown sugar
- 1 small package granulated sugar
- Baking powder
*Gluten-free options can be substituted where desired.