A free 7-day flexible weight loss meal plan featuring breakfast, lunch and dinner recipes plus a complete shopping list. All recipes display macros and include links to the WW recipe builder so you can check your personal points.
7 Day Healthy Meal Plan
If you’ve seen my posts on Instagram and TikTok, you may have noticed many of my new high-protein meals — quick dinners, easy lunches and many recipes designed for meal prep or under 30 minutes. This 7-day plan is intended to make healthy eating simple, affordable and adaptable to your lifestyle.
With grocery prices rising, meal planning is one of the best tools to save money and eat healthier. If you’d like more budget-focused options, I offer 5-day Budget Friendly Meal Plans through Relish+. Relish+ also offers flexible 7-day plans you can adjust for dietary restrictions, meal prep, or quick weekday dinners — over 100 Skinnytaste meal plans are available there to simplify weekly cooking.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner designed to help you stay organized. It includes tear-out weekly meal planning grids, a 12-week meal plan, 30 recipes (15 of them new), and grocery list pages you can remove and take to the store. There’s also space for weekly gratitude, affirmations and intentions — a small practice that helps me start each week focused and calm.
Where to buy the meal planner:
- Amazon
- Barnes & Noble
- IndieBound
About WW Personal Points
I don’t provide WW points directly because points vary across Weight Watchers plans, but every recipe includes a link to the WW Personal Points recipe builder. Look for the orange button in recipe cards that shows my WW personal points; it links to the Weight Watchers site so you can view and add the recipe to your day (US only; you must be logged in). All cookbook recipes in the cookbook index are updated as well.
About This Meal Plan
These free 7-day flexible meal plans are meant as a guide with plenty of wiggle room — you can add coffee, beverages, fruit, snacks, dessert or wine, and swap recipes to suit your tastes. If you’re aiming for weight loss, many women will target about 1500 calories per day, but your needs will vary based on age, activity level and goals. Use the recipes index to search by course and find alternatives that fit your plan.
The included grocery list is organized and precise to make shopping faster, reduce waste and help you stay on track. Planning in advance saves time and money and reduces the temptation to dine out.
If you use social media, join the Skinnytaste Facebook community to see what others are cooking and to share your photos and tips. You can also sign up for the email list to receive meal plans and updates directly.
Meal Plan Overview
Breakfasts and lunches Monday–Friday are portioned for one serving, while dinners and weekend meals serve four. Some dinners produce leftovers that work for another night or for lunch the next day. The grocery list covers all items needed to prepare each meal in the plan.
MONDAY
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 1 oz avocado
L: Coconut Chicken Salad with Warm Honey Mustard Vinaigrette*
D: Spinach Artichoke Lasagna Roll-Up with a green salad
Estimated calories (guide): ~973
TUESDAY
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 1 oz avocado
L: Leftover Coconut Chicken Salad
D: Leftover Spinach Artichoke Lasagna Roll-Up with salad
Estimated calories (guide): ~973
WEDNESDAY
B: PB + J Smoothie
L: Leftover Coconut Chicken Salad
D: Italian Turkey Meatballs with Broccoli and Orzo
Estimated calories (guide): ~1,058
THURSDAY
B: Savory Cottage Cheese Bowl
L: Buffalo Chicken Salad
D: Slow-Cooker Banh Mi Rice Bowls
Estimated calories (guide): ~933
FRIDAY
B: Savory Cottage Cheese Bowl
L: Leftover Buffalo Chicken Salad
D: Grilled Shrimp and Vegetable Bowls with Cilantro Lime Rice
Estimated calories (guide): ~1,021
SATURDAY
B: Strawberry Scones
L: Pastrami Reuben Egg Rolls
D: Dinner out
Estimated calories (guide): ~561
SUNDAY
B: Leftover Strawberry Scones
L: Classic Egg Salad on 1 slice whole-grain bread with 8 baby carrots
D: Grilled Bourbon Chicken with Asian Edamame Fried Rice
Estimated calories (guide): ~1,127
*Green salad: 12 cups mixed greens, 4 scallions and 1 cup each of tomatoes, cucumbers, carrots and chickpeas with ½ cup light vinaigrette. Set aside half the salad with dressing on the side for Tuesday dinner. For the Coconut Chicken Salad: prep the chicken and dressing separately and combine just before serving if desired.
**Calorie notes: These totals are a guide. Many women aim for around 1500 calories per day for weight loss, but individual needs vary. Use a calorie calculator to estimate your personal needs and adjust portions accordingly. I’ve built in plenty of flexibility so you can add snacks, fruit, beverages or a modest dessert.
Printable Shopping List
The shopping list below is organized by category to streamline shopping and reduce waste. It contains everything needed to make all meals in the 7-day plan.
Produce
- 1 medium lemon
- 1 medium lime
- 1 (12-ounce) container fresh strawberries
- 1 large Hass avocado (about 7 oz)
- 2 Persian cucumbers (or 1 small English cucumber)
- 1 medium zucchini
- 2 heads garlic
- 1 (2-inch) piece fresh ginger
- 2 small jalapeños
- 2 medium red bell peppers
- ½ lb broccoli florets
- 2 radishes
- 1 large bag shredded carrots
- 1 medium bag baby carrots
- 1 small bunch celery
- 4 small ears corn
- 2 medium bunches scallions
- 1 small bunch fresh Italian parsley
- 1 medium bunch fresh cilantro
- 1 small bunch/container fresh basil
- 1 (5-ounce) + 1 (1-lb) clamshell/bag mixed baby greens
- 1 small head romaine
- ½ small head red cabbage (or pre-shredded)
- 1 pint cherry or grape tomatoes
- 2 vine-ripened tomatoes
- 1 small red onion
- 1 small + 1 medium yellow onion
Meat, Poultry & Fish
- ¾ lb chicken tenderloins (about 6 pieces)
- 2½ lbs boneless, skinless chicken breasts (about 5 breasts)
- 20 oz 93% lean ground turkey
- 1 lb pork tenderloin
- ¾ lb large peeled & deveined shrimp
- 6 oz pastrami or corned beef
Grains
- 1 small loaf sliced whole-grain bread
- Small packages all-purpose and whole wheat flour
- Panko and whole-wheat seasoned breadcrumbs
- Orzo pasta
- Lasagna noodles
- Small box cornflakes
- Dry long-grain white or jasmine rice
- Dry brown rice (or 6 cups pre-cooked)
Condiments & Spices
- Extra virgin olive oil & canola oil
- Cooking spray or olive oil mister
- Kosher salt & black pepper
- Honey, distilled white vinegar, Dijon mustard
- Stevia or sweetener of choice
- Bay leaves, oregano, onion & garlic powder
- Smoked paprika, paprika, cayenne pepper, crushed red pepper
- Vanilla extract, ketchup, Worcestershire sauce, BBQ sauce
- Apple cider vinegar, reduced-sodium soy sauce
- Light vinaigrette (or ingredients to make your own)
- Frank’s RedHot Sauce
Dairy & Refrigerated
- 1 18-pack large eggs
- 32 oz tub 2% cottage cheese
- 15 oz part-skim ricotta
- Fresh Parmesan wedge
- 8 oz shredded part-skim mozzarella
- Small block reduced-fat Swiss
- Butter, 1 pint 1% buttermilk
- 8 oz unsweetened vanilla almond milk
- Egg roll wrappers and sauerkraut
- Optional: light blue cheese dressing (or ingredients to make your own)
Canned & Jarred
- 14.5 oz low-sodium chicken broth
- Prepared horseradish, unsweetened applesauce, peanut butter
- 2 x 28 oz cans crushed tomatoes
- 5 oz canned artichoke hearts
- 15 oz can chickpeas
- 2 jars marinara (or ingredients to make quick marinara)
Frozen
- 5 oz chopped spinach
- Small package blueberries
- Small package shelled edamame
Misc. Dry Goods
- Shredded sweetened coconut
- Roasted shelled pistachios (or 2 tbsp from bulk)
- Brown sugar, granulated sugar, baking powder
- Small bottle bourbon
Tip: You can buy gluten-free substitutes where noted.
For a downloadable and printable version of the shopping list, there is a Google Doc available for reference.