A free, flexible 7-day weight-loss meal plan featuring breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include macros and Weight Watchers points to help you stay on track.
Free 7 Day Healthy Meal Plan (July 7-13)
Summer is in full swing, and when you don’t feel like turning on the stove, a hearty salad can make a satisfying dinner. Below are some favorite, flavorful options that also work well for meal prep. Try these crowd-pleasers: BBQ Chicken Salad, Taco Salad, and a light Tuna Poke Salad. These recipes focus on fresh ingredients and bold flavors while keeping portions and macros sensible.
If you’re new to these weekly plans, they’re intended as a flexible guide with room to personalize—add coffee, extra snacks, fruit, dessert, wine, or swap meals to suit your tastes. Breakfasts and lunches Monday through Friday are scaled for one person; dinners and all weekend meals are scaled for a family of four. Depending on your goals, a daily target of around 1,500 calories is a reasonable starting point for many women, though individual needs vary by age, activity level and body composition.
A thoughtfully organized grocery list is included to simplify shopping, reduce food waste, and help you save time and money. Stocking up in advance makes it easier to cook at home, avoid last-minute takeout, and stay consistent with healthier meals.
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Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner with weekly meal grids, a 12-week meal plan, 30 recipes (including 15 new), and tear-out grocery lists. It also includes sections for gratitude, affirmations and intentions—helpful tools when planning your week and staying motivated.
Buy the Skinnytaste meal planner here:
- Amazon
- Barnes & Noble
- Indie Bound
With grocery prices rising, meal planning is one of the most reliable ways to eat well on a budget. Planning ahead helps you shop smarter, reduce waste, and stay consistent with healthy meals. Additional budget-friendly 5-day meal plans are available through Relish+, which also provides tools and shopping lists to simplify weekly cooking.
Meal Plan:
This plan includes breakfast and lunch for Monday through Friday sized for one person, while dinners and all weekend meals serve four. Some recipes yield leftovers that work for a second night or next-day lunch. The grocery list below covers everything needed to prepare all recipes on the plan.
MONDAY (7/7)
B: Mushroom Spinach Scrambled Eggs with one slice of whole grain toast
L: Cranberry Chicken Salad on Apple Slices (double the recipe)
D: Cottage Cheese Cacio e Pepe with a portion of Golden Beet Salad
Total Calories: 1,349*
TUESDAY (7/8)
B: Green Smoothie
L: Cranberry Chicken Salad on Apple Slices (leftover)
D: Grilled Shrimp Tacos with Peach Salsa and Mexican Street Corn
Total Calories: 1,125*
WEDNESDAY (7/9)
B: Mushroom Spinach Scrambled Eggs with one slice of whole grain toast
L: Cranberry Chicken Salad on Apple Slices
D: Ground Beef and Broccoli Stir-Fry with ¾ cup brown rice
Total Calories: 1,311*
THURSDAY (7/10)
B: Green Smoothie
L: Cranberry Chicken Salad on Apple Slices
D: Juicy Turkey Burgers with Zucchini on a whole wheat bun with lettuce and tomato, and Air Fryer Sweet Potato Fries (recipe doubled)
Total Calories: 1,212*
FRIDAY (7/11)
B: Mushroom Spinach Scrambled Eggs with one slice of whole grain toast
L: Leftover Turkey Burger on a whole wheat bun with lettuce and tomato
D: Grilled Salmon Bruschetta with Avocado and Houston’s Couscous Salad
Total Calories: 1,234*
SATURDAY (7/12)
B: Spinach Ricotta Quiche with Arugula Salad
L: Turkey Club (recipe multiplied to serve four) with baby carrots
D: Dinner out
Total Calories: 700*
SUNDAY (7/13)
B: Leftover Spinach Ricotta Quiche with a cup of mixed berries
L: Rainbow Quinoa Salad with Lemon Dressing
D: Grilled Chicken Sandwich with Creamy Cucumber Salad
Total Calories: 1,163*
*This plan serves as a guide. Women may aim for roughly 1,500 calories per day, but individual needs vary. You can use a calorie calculator to estimate your specific requirements. The plan leaves room to add beverages, snacks, fruit, dessert or wine as desired.
*Printable shopping list and additional notes are available in the shared Google Doc linked in the original plan.
Shopping list
Produce
- 4 medium apples (any sweet variety)
- 1 (12-ounce) container fresh strawberries
- 2 (6-ounce) containers fresh berries (your choice)
- 2 small bananas
- 1 large peach
- 4 medium plus 1 large lemon
- 4 medium limes
- 2 small (5-ounce) Hass avocados
- 1 medium head garlic
- 1 (1-inch) piece fresh ginger
- 1 medium yellow bell pepper
- 2 medium cucumbers
- 2 mini (Persian) cucumbers (or 1 small English cucumber)
- 1 medium zucchini
- ¾ pound sliced mushrooms
- 1 small bunch celery
- 1 small bag baby carrots
- 3 small carrots (or 1 small bag pre-shredded)
- ¼ pound Brussels sprouts (or 1 small bag pre-shredded)
- 4 medium or 3 large golden beets
- 1 small bunch radishes
- 4 medium sweet potatoes
- 1 large head broccoli florets
- 2½ ounces (1 cup) snap peas
- 4 medium ears of corn
- ½ small head purple cabbage (or 1 small bag pre-shredded)
- ½ small head green cabbage (or 1 small bag pre-shredded)
- 1 small head Iceberg lettuce
- 1 (1-pound) clamshell/bag baby spinach
- 1 (1-pound) clamshell/bag baby arugula
- 1 small bunch scallions
- 1 small bunch fresh basil
- 1 small bunch fresh dill
- 1 small bunch fresh mint
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 (1-pound) container cherry or grape tomatoes
- 4 medium plus 2 large vine-ripened tomatoes
- 1 medium red onion
- 1 small plus 1 medium yellow onion
Meat, Poultry and Fish
- 1 rotisserie chicken
- 1½ pounds (4) boneless, skinless chicken breasts
- 1 pound 93% lean ground turkey
- 1 pound 93% lean ground beef
- 1 package center-cut bacon
- ¾ pound sliced deli turkey
- 1½ pounds jumbo peeled and deveined shrimp
- 1½ pounds (4) wild salmon fillets
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray or oil mister
- Kosher salt
- Pepper grinder or fresh peppercorns
- Regular or light mayonnaise
- Dijon mustard
- Rice vinegar
- Tajin
- Chili powder
- Cayenne pepper
- Reduced sodium soy sauce
- Sesame oil
- Toasted sesame seeds
- Honey
- Balsamic vinegar
- Garlic powder
- Paprika
- Sriracha sauce
- Red wine vinegar
Dairy & Refrigerated Items
- 1 18-pack large eggs
- 1 (9-inch) deep dish pie crust
- 1 (15-ounce) container part-skim ricotta cheese
- 1 (16-ounce) container low-fat cottage cheese
- 1 (6-ounce) container whole milk plain Greek yogurt
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (8-ounce) container skim milk
- 1 pint unsweetened vanilla almond milk (or milk of choice)
- 1 small package cotija cheese
- 1 small package goat cheese
- 1 medium wedge fresh Parmesan cheese
- 1 small wedge Pecorino Romano (or extra Parmesan)
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
Grains
- 1 loaf sliced whole grain bread
- 1 small package corn tortillas (you need 8)
- 1 package whole wheat hamburger buns or rolls (you need 9)
- 1 small package dry quinoa (or 4 cups pre-cooked)
- 1 small package dry brown rice (or 3 cups pre-cooked)
- 1 package protein spaghetti (optional)
- 1 small package dry whole wheat couscous
- 1 package seasoned whole wheat breadcrumbs
Canned and Jarred
- 1 small jar peanut butter or powdered peanut butter
- 1 (32-ounce) carton reduced sodium chicken broth
- 1 large jar dill pickle chips
Misc. Dry Goods
- 1 small package unflavored protein powder (optional for smoothies)
- Cornstarch
- 1 small package dried cranberries (or 2 tablespoons from bulk)
- 1 small package raisins (or ½ cup from bulk)
- 1 small package shelled pistachios (or ¼ cup from bulk)
- 1 small package sliced almonds (or 1/3 cup from bulk)
Non-Food Items
- Wooden or metal skewers
*You can buy gluten-free alternatives where indicated.