Enjoy a free, flexible 7-day weight-loss meal plan that includes breakfast, lunch and dinner ideas plus a complete shopping list to simplify your week. All recipes include macros and Weight Watchers points so you can track nutrition and stay on target.
Free 7 Day Healthy Meal Plan (August 7-13)
As summer winds down, now is a great time to use up fresh garden produce and keep meals light and satisfying. Try seasonal recipes like a Late Summer Enchilada Pie or a simple Tomato and Zucchini Frittata for breakfast or dinner. For a cool treat, Coconut Mango Ice Pops or Peaches and Cream Popsicles are easy to prepare and perfect for warm days.
With grocery prices rising, thoughtful meal planning is one of the most effective ways to save money and eat well. Planning your meals reduces waste, shortens shopping trips, and helps you avoid last-minute takeout. If you’d like more budget-focused plans, consider signing up for a meal planning service that offers multi-day, budget-friendly menus and shopping lists.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a spiral-bound weekly planner with tear-out meal grids, a 12-week plan, 30 recipes (including 15 new ones), and grocery lists. It’s designed to help you organize weekly meals, set intentions, and stick to healthy habits.
Buy the Skinnytaste meal planner here:
- Amazon
- Barnes & Noble
- Indie Bound
A note about WW Points
If you follow Weight Watchers, the recipes in this plan have updated SmartPoints and show points under each recipe title. Use the recipe builder on the Weight Watchers site to confirm points and add recipes to your day if you’re logged into your account. Cookbook recipes in the index are updated as well.
About The Meal Plan
These free 7-day flexible meal plans are offered as a guide with room to customize. You can add extra snacks, beverages, fruit, dessert or swap meals to suit your tastes. Breakfasts and lunches Monday through Friday are sized for one person, while dinners and weekend meals are for a family of four, with some recipes yielding leftovers for additional meals.
Aim for at least 1,500 calories daily as a general starting point, adjusting for your age, activity level and goals. The grocery list below is organized to make shopping faster and help you prepare balanced, budget-friendly meals throughout the week.
Join the Skinnytaste community on Facebook to share photos and ideas from the menu, or subscribe to the email list to receive meal plans and updates directly to your inbox.
Meal Plan:
Breakfast and lunch Monday–Friday are planned for one serving; dinners and all weekend meals are sized for four. Some dinners provide leftovers that work for a second night or next-day lunch. The shopping list covers everything you need for every recipe in the plan.
MONDAY (8/7)
B: Peach Pie Cottage Cheese Bowls
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls
D: Ratatouille with Farro and a green salad*
Total Calories: 1,051**
TUESDAY (8/8)
B: Peach Pie Cottage Cheese Bowls
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls
D: Shrimp Quesadilla with Best Guacamole
Total Calories: 1,092**
WEDNESDAY (8/9)
B: High-Protein Zucchini Omelet for One
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls
D: Slow Cooker Pulled Pork on a whole wheat bun with Quick Cabbage Slaw (double recipe) and ½ corn on the cob
Total Calories: 1,189**
THURSDAY (8/10)
B: Blueberry Banana PB Smoothie
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls
D: Slow Cooker Pulled Pork on a whole wheat bun with Quick Cabbage Slaw and ½ corn on the cob
Total Calories: 1,167**
FRIDAY (8/11)
B: Blueberry Banana PB Smoothie
L: Italian Chopped Salad (half recipe) with ¼ cup raw almonds
D: Air Fryer Shrimp Sandwich with Tartar Sauce and Summer Tomato Salad
Total Calories: 1,131**
SATURDAY (8/12)
B: Three Czech Crepes filled with Berries and Cream
L: Italian Chopped Salad (double recipe)
D: Dinner out
Total Calories (day): 541**
SUNDAY (8/13)
B: Three-Cheese Zucchini Quiche
L: Rainbow Quinoa Salad with Lemon Dressing
D: Chicken Tenders Parmesan with Eggplant Sticks
Total Calories: 1,164**
*Green salad: 6 cups mixed greens, 2 scallions, ½ cup each tomatoes, carrots, cucumbers and chickpeas, plus ¼ cup light vinaigrette.
**Calorie totals are a guide; many people should aim for around 1,500 calories per day depending on goals and needs. Adjust portion sizes and snacks to meet your personal targets.
Shopping List
Produce
- 2 medium peaches
- 2 medium bananas
- 1 (6-ounce) package fresh blackberries
- 1 (6-ounce) package fresh raspberries
- 1 (12-ounce) package fresh strawberries
- 3 medium lemons
- 2 medium limes
- 1 small (5-ounce) plus 3 medium (6-ounce) Hass avocados
- 2 large English cucumbers
- 4 medium zucchini
- 1 large eggplant (about 1½ pounds)
- 1 medium head broccoli florets
- 1 medium red bell pepper
- 2 medium yellow bell peppers
- 1 medium jalapeño (plus 1 optional for guacamole)
- 1 small head garlic
- 4 ears of corn
- ¼ pound Brussels sprouts (or small bag shredded)
- 1 small bag shredded carrots
- 1 small bunch scallions
- ½ small head red cabbage (or small bag pre-shredded)
- 1 small head white cabbage
- 1 medium head Butter or Bibb lettuce
- 2 medium heads Romaine lettuce
- 1 (10-ounce) bag mixed greens
- Fresh herbs: dill, thyme, basil, cilantro (small bunches)
- 3 medium plus 2 large vine-ripened tomatoes
- 5 large beefsteak or heirloom tomatoes
- 1 (1-pound) container grape or cherry tomatoes
- 1 small plus 2 medium red onions
- 1 small yellow onion
Meat, Poultry and Fish
- 1½ pounds (3) boneless, skinless chicken breasts
- 1¼ pounds boneless, skinless chicken tenders
- 1¾ pounds jumbo peeled and deveined shrimp
- 2½ pounds boneless center-cut pork loin roast
- 1 small package sliced Genoa salami
Grains
- Small package dry brown rice (or 2 cups pre-cooked)
- Small package pearled farro
- Small package dry quinoa (or 4 cups pre-cooked)
- Seasoned breadcrumbs and panko
- High-fiber tortillas
- Whole wheat hamburger buns (8-pack)
- Small package potato rolls (for shrimp sandwich)
- All-purpose or white whole wheat flour
Condiments and Spices
- Extra virgin olive oil, canola oil, cooking spray
- Olive oil mister (optional)
- Kosher salt and fresh ground pepper
- Cinnamon, honey, sesame oil, sriracha
- Seasoned rice vinegar, red wine vinegar, apple cider vinegar
- Black and white sesame seeds
- Light vinaigrette dressing (or ingredients to make your own)
- Hickory liquid smoke, garlic powder, onion powder
- Cayenne pepper, paprika, chili powder
- Light mayonnaise
Dairy & Refrigerated
- 1 dozen large eggs and 1 pint liquid egg whites
- 1 (16-ounce) tub low-fat cottage cheese
- 1 (16-ounce) tub nonfat plain Greek yogurt
- Part-skim shredded mozzarella and shredded Monterey or Pepper Jack
- Fresh Parmesan wedge
- Skim milk and 1% milk as needed
- Light whipped cream (optional for crepes), unsweetened almond milk
- Part-skim ricotta, light sour cream
- 9-inch pie dough
Canned and Jarred
- Marinara or ingredients to make your own
- Roasted red peppers
- PB2 powdered peanut butter
- 15-ounce can chickpeas
- 8-ounce can tomato paste, 15-ounce can tomato sauce
- Dill pickles, unsulfured molasses
Frozen
- Medium package frozen blueberries
Misc. Dry Goods
- Small packages brown sugar and powdered sugar
- Shelled pistachios and raw almonds (or buy from bulk)
- Cornstarch
You can choose gluten-free options for grains if desired. The shopping list is designed to cover all recipes in the plan and make weeknight cooking and meal prep straightforward.