A free, flexible 7-day weight loss meal plan that includes breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include macronutrient information and links to the WW recipe builder so you can check your personal points.
7-Day Healthy Meal Plan
Apple picking season is nearly here — what are your favorite orchards? Fresh apples are perfect for fall recipes like Crock Pot Applesauce, Crock Pot Apple Butter, or Delightfully Baked Apples. For a seasonal breakfast, try Cinnamon Apple Yogurt Bowls.
With grocery prices rising, many families are tightening budgets and getting creative at the grocery store. One of the best ways to save money while eating well is to meal plan. If you want more budget-friendly weekly menus, consider signing up for Relish+ to receive additional 5-day meal plans and tools to simplify shopping and cooking.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is now available. This spiral-bound planner includes 52 weekly planning pages (tear-out sheets for the fridge), a 12-week meal plan, 30 recipes (15 brand new), and removable grocery lists. It also provides space for weekly gratitude, affirmations and intentions — a helpful way to start each week with focus and positivity.
Where to buy the meal planner:
- Amazon
- Barnes & Noble
- Indie Bound
A note about WW PersonalPoints
I no longer list WW points directly because plans and point values vary. Instead, each recipe includes a link to the WW PersonalPoints recipe builder (look for the orange button in the recipe card). That takes you to the Weight Watchers site where you can view the points and add the recipe to your account (U.S. only — you must be logged in). All cookbook recipes in the cookbook index have been updated as well.
About this Meal Plan
If you’re new here, I publish weekly free, flexible 7-day meal plans designed to guide your meals while leaving plenty of room to customize. The weekday breakfasts and lunches are portioned for one person; dinners and weekend meals serve four. You can swap recipes, add snacks, beverages, fruit, dessert or wine to match your goals. Aim for at least 1,500 calories per day as a starting point — individual needs depend on age, activity level and goals.
This plan includes an organized grocery list to make shopping quicker, reduce food waste and help you stay on track. Meal planning will likely cut down on dining out and impulse buys, saving both time and money.
If you use Facebook, you can join the Skinnytaste Facebook Community where members post photos, tips and variations of the recipes. To receive meal plans and updates by email, subscribe to the mailing list.
Weekly Meal Plan
Breakfasts and lunches Monday through Friday serve one. Dinners and meals on Saturday and Sunday serve four. Some recipes yield leftovers that cover an extra meal or lunch the next day. The shopping list below covers everything needed to make all meals on this plan.
MONDAY
B: Cinnamon Apple Yogurt Bowls
L: Classic Turkey Club Sandwich with 8 baby carrots
D: Butternut Squash Mac and Cheese with a green salad
Estimated calories (guide): 1,045
TUESDAY
B: Leftover Cinnamon Apple Yogurt Bowls
L: Leftover Butternut Squash Mac and Cheese with leftover green salad
D: Crockpot Chicken Taco Chili topped with 2 tablespoons shredded cheddar, 1 oz avocado and 1 tablespoon light sour cream
Estimated calories (guide): 1,004
WEDNESDAY
B: Avocado Toast with Sunny-Side Egg
L: Leftover Butternut Squash Mac and Cheese with leftover green salad
D: Leftover Crockpot Chicken Taco Chili with toppings as listed above
Estimated calories (guide): 950
THURSDAY
B: Peanut Butter Breakfast Oatmeal Bowl
L: Tuna Egg Salad served over 2 cups baby arugula
D: Italian Ground Turkey Meatball Sheet-Pan Dinner with Instant Pot Mashed Potatoes
Estimated calories (guide): 1,130
FRIDAY
B: Peanut Butter Breakfast Oatmeal Bowl
L: Tuna Egg Salad over 2 cups baby arugula
D: Fish Taco Bowls with Cilantro Rice
Estimated calories (guide): 1,194
SATURDAY
B: Bacon, Egg and Avocado Breakfast Sandwich
L: ¾ cup Crock Pot Buffalo Chicken Lettuce Wraps
D: Dinner out
Estimated calories (guide): 590
SUNDAY
B: ¼ portion Baked Oatmeal with Blueberries and Bananas
L: Tomato, Mozzarella and Arugula Tower (double recipe)
D: Beef, Tomato and Acini di Pepe Soup with 2 Easy Garlic Knots
Estimated calories (guide): 1,017
Green salad: 9 cups mixed greens, 3 scallions and ¾ cup each of tomatoes, cucumbers, carrots and chickpeas, dressed with 1/3 cup light vinaigrette. Set aside two servings of this salad for Tuesday and Wednesday lunches.
Calorie guidance: These totals are a guide. Women should generally aim for around 1,500 calories per day, but needs vary by individual. Use a calorie calculator to estimate your personal needs. The plan leaves room to add coffee, beverages, fruit, snacks, dessert or wine.
# Use the bagel dough recipe from the Garlic Knots recipe for the Sunday knots.
*Printable shopping list available as a Google Doc.
Open the Google Doc shopping list
Shopping List
Produce
- 1 medium apple (Honeycrisp or Gala recommended)
- 4 medium bananas
- 1 dry pint fresh blueberries
- 1 (6-ounce) container fresh raspberries
- 5 medium limes
- 2 small (5-ounce) + 1 medium (6-ounce) Hass avocados
- 1 medium cucumber
- 1 small habanero pepper
- 1 large red bell pepper
- 2 lbs Russet potatoes
- 1 lb butternut squash
- 1 lb broccoli florets (or 10 oz pre-cut)
- 1 lb cauliflower (or 10 oz pre-cut)
- 1 small head garlic
- 1 medium shallot
- 1 medium bunch scallions
- 1 small bunch celery
- 1 small bag baby carrots
- 1 small bag shredded carrots
- 1 (14-oz) bag tri-color coleslaw mix
- 1 small head iceberg lettuce
- 1 (1-lb) clamshell mixed greens
- 1 (1-lb) clamshell baby arugula
- 1 large bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 medium container fresh basil
- 6 medium vine-ripened tomatoes
- 1 medium heirloom tomato
- 1 small red onion
- 1 small + 1 medium yellow onion
Meat, Poultry & Fish
- 1 package center-cut bacon
- 3 oz sliced deli turkey breast
- 3 lbs boneless, skinless chicken breasts
- 1 lb 93% lean ground turkey
- 1 lb 90% lean ground beef
- 1½ lbs (about 4 fillets) boneless, skinless fish (blackfish, cod or mahi mahi)
Grains
- 1 loaf sliced whole grain bread
- 1 package whole wheat elbow pasta
- 1 package small pasta (acini di pepe or small elbows)
- 1 package panko breadcrumbs
- 1 package plain or seasoned breadcrumbs
- 1 small package quick or old-fashioned oats
- 1 medium package unbleached all-purpose flour
- 1 small package dry long-grain rice
Condiments & Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray or oil mister
- Kosher salt
- Pepper grinder or fresh peppercorns
- Cinnamon
- Nutmeg
- Regular or light mayonnaise
- Onion powder
- Garlic powder
- Light vinaigrette (or ingredients to make your own)
- Cumin
- Chili powder
- Dried oregano
- Paprika
- Crushed red pepper flakes
- Fennel seeds
- Cajun seasoning
- Sriracha
- Frank’s RedHot Sauce
- Honey or maple syrup
- Balsamic vinegar
- Vanilla extract
- Bay leaves
Dairy & Refrigerated
- 1 (18-pack) large eggs
- 1 (16-oz) tub nonfat plain yogurt
- 1 (16-oz) tub nonfat plain Greek yogurt
- 1 (8-oz) tub light sour cream
- 1 (8-oz) bag shredded cheddar
- 1 small wedge Parmesan
- 1 small block gruyere
- 1 small box unsalted butter
- 1 small tub whipped butter (or use unsalted butter plus salt)
- 1 quart skim milk
- 1 pint low-fat buttermilk
- 1 (6-oz) chunk part-skim mozzarella
Canned & Jarred
- 1 (15.5-oz) can black beans
- 1 (15.5-oz) can kidney beans
- 1 (15-oz) can chickpeas
- 1 (8-oz) can tomato sauce
- 1 (28-oz) can crushed or diced tomatoes
- 2 (10-oz) cans diced tomatoes with chilies
- 1 (4-oz) can chopped green chilies
- 1 (32-oz) carton low-sodium vegetable broth
- 1 (32-oz) carton low-sodium chicken broth
- 1 (32-oz) carton beef stock
- 1 small jar creamy peanut butter
- 2 (2.6-oz) packets light tuna in water
Frozen
- 1 (10-oz) package corn kernels
Misc. Dry Goods
- 1 small package raw sugar
- 1 small package golden raisins (you need 1 tablespoon if buying from bulk bin)
- 1 small package chopped walnuts or pecans (½ cup if buying from bulk)
- 1 small package chopped almonds (2 tablespoons if buying from bulk)
- 1 small package chia seeds (2 teaspoons if buying from bulk)
- Baking powder
You may choose gluten-free alternatives where indicated.