A free, flexible 7-day meal plan with breakfast, lunch and dinner plus a complete shopping list. Every recipe includes calories and Weight Watchers Freestyle™ SmartPoints® to help you stay on track with healthier eating.
Summer is here—if you’re enjoying warm days and visits from friends, this plan is intended to simplify meal decisions so you can spend more time outdoors. Sign up for the email subscription to receive new recipes and meal plans by email (it’s free). If you’ve pre-ordered the cookbook Skinnytaste One and Done, remember you can access several bonus recipes with your pre-order.
If this is your first time using these meal plans, I offer free 7-day flexible healthy plans designed as a guide with room to personalize. Swap recipes, add snacks, coffee or wine, or adjust portions to match your needs. Aim for around 1,500 calories per day as a general target.
Included is a detailed, organized grocery list to make shopping faster and easier. Following the list helps reduce food waste, saves money, and ensures you have everything on hand to prepare the week’s meals. Check your pantry first—many common condiments and staples may already be in your kitchen.
Join the Skinnytaste Facebook Community to share photos, ask questions, and see what others are cooking. The group is full of ideas and support if you want inspiration or tips from fellow home cooks.
THE DETAILS:
Breakfasts and lunches Monday through Friday are sized for one person; dinners and all weekend meals are sized to serve a family of four. Many recipes produce leftovers that can be enjoyed for a second night or taken for lunch the next day. Everything on this plan is Weight Watchers friendly and includes updated Freestyle Points. Use the plan as written or adapt recipes and servings to suit your preferences and schedule.
The grocery list that follows covers all ingredients needed for the week and includes brand recommendations for items commonly used. This plan is designed to be flexible—there’s ample room for healthy snacks, cocktails, dessert, or dining out. Feel free to move meals around to fit your calendar.
MONDAY
B: Avocado Toast Egg-in-a-Hole (4)
L: Antipasto Salad (6)
D: Creamy Corn Soup with Queso Fresco and Cilantro (7) plus a green salad (2)*
Totals: Freestyle Points 19, Calories 815**
TUESDAY
B: Avocado Toast Egg-in-a-Hole (4)
L: Leftover Creamy Corn Soup (7)
D: Scallop Tostadas (7) — make two recipes — with Cuban-Style Black Beans (1)
Totals: Freestyle Points 19, Calories 896**
WEDNESDAY
B: 6 ounces plain nonfat Greek yogurt (0) with sliced peach (0), 2 tablespoons chopped walnuts (3) and 1 teaspoon honey (1)
L: Leftover Creamy Corn Soup (7)
D: Sheetpan Italian Chicken and Veggie Dinner (8)
Totals: Freestyle Points 19, Calories 962**
THURSDAY
B: 2 scrambled eggs (0), 1 slice whole-grain toast (3) and a plum (0)
L: Italian Chopped Salad (8)
D: Half batch of Grilled Hawaiian Teriyaki Burger (7) with Quick Cabbage Slaw (2)
Totals: Freestyle Points 21, Calories 993**
FRIDAY
B: 6 ounces plain nonfat Greek yogurt (0) with sliced peach (0), 2 tablespoons chopped walnuts (3) and 1 teaspoon honey (1)
L: Italian Chopped Salad (8)
D: Skillet Fish Fillets with Tomatoes, White Wine and Capers (2) — make two batches — with Easy Garlic Broccolini (1) and 2 ounces multigrain baguette (3)
Totals: Freestyle Points 18, Calories 991**
SATURDAY
B: Eggs and Tomato Breakfast Melt (3) with fruit salad*** (0)
L: Mexican Shrimp Cobb Salad (3)
D: Dinner out
Totals: Freestyle Points 6, Calories 523**
SUNDAY
B: Chocolate Zucchini Bread (7) with leftover fruit salad (0)
L: Loaded “Nacho” Chicken Tostada (5)
D: Stuffed Baked Pork Chops with Prosciutto and Mozzarella (7) with Roasted Parmesan Green Beans (1)
Totals: Freestyle Points 20, Calories 875**
*Green salad: 4 cups romaine, 2 scallions, ½ cup each tomatoes and cucumber, dressed with a light vinaigrette.
**Calorie guidance only: women should aim for around 1,500 calories per day as a general target. This plan leaves room to add coffee, beverages, fruit, snacks, dessert or wine. Use a calorie calculator if you want a more personalized estimate.
***Fruit salad: 2 peaches, 1 pound sliced strawberries, 2 mangos, 6 ounces blueberries.
Below is a complete shopping list organized by category to make your grocery run efficient. Quantities are written to cover the week’s recipes; adjust as needed for your household size or preferences.
Shopping List:
Produce
- 1 (6-ounce) Russet potato
- 1 small pineapple
- ½ small head white cabbage
- 1 (1-pound) container fresh strawberries
- 1 (6-ounce) container fresh blueberries
- 1 medium plum
- 2 medium mangos
- 2 medium heads garlic
- 1 small jalapeño
- 1 small and 5 medium ears of corn
- 1 medium and 1 large zucchini
- ¾ pound green beans
- 1 medium bunch cilantro
- 2 large heads romaine lettuce
- 1 small bunch baby spinach
- 2 medium and 1 large lime
- 3 small (4-ounce) and 1 medium (5-ounce) Hass avocados
- 2 large bunches of scallions
- 4 medium peaches
- 4 medium carrots
- 1 small and 1 medium red bell pepper
- 1 medium yellow bell pepper
- 1 small white onion
- 1 (2-inch) piece fresh ginger
- 2 medium English cucumbers
- 2 medium red onions
- 1 small bunch parsley (or substitute scallion greens for garnish)
- 1 ½ pounds vine-ripened tomatoes
- 1 dry pint cherry or grape tomatoes
- 1 small lemon
- 2 bunches broccolini
Meat, Poultry and Fish
- 2 ounces (4 slices) prosciutto
- ½ pound boneless, skinless chicken breast
- 1 pound cooked tail-off large shrimp (or raw to cook yourself)
- 1 pound 93% lean ground beef
- 2 pounds (8) boneless, skinless chicken thighs
- 1 pound (12) large sea scallops
- 20 ounces (4) center-cut boneless pork chops
- 1 small bag turkey pepperoni (or substitute extra salami/prosciutto)
- 1 ounce sliced Genoa salami
- 4 (6-ounce) fish fillets (Fluke, Flounder, or Halibut recommended, skin removed)
Grains
- 1 small bag whole wheat or whole grain bread*
- 1 bag corn tostada shells (need 8)
- 4 whole wheat 100-calorie buns
- 1 package whole grain English muffins
- 1 small bag all-purpose flour
- 1 small bag whole-wheat flour
- 1 small container seasoned breadcrumbs
- 1 (8-ounce) multi-grain baguette
Condiments and Spices
- Extra virgin olive oil
- Cooking spray
- Olive oil mister (optional)
- Kosher salt
- Pepper grinder or fresh peppercorns
- Chicken or vegetable bouillon
- Light vinaigrette (or ingredients to make your own)
- Bay leaves
- Cumin
- Oregano
- Red wine vinegar
- Honey
- Onion powder
- Basil
- Thyme
- Reduced sodium soy sauce
- Sriracha sauce
- Apple cider vinegar
- Chipotle chili powder
- Vanilla extract
- Garlic powder
- Canola oil
- Red pepper flakes (optional)
Dairy & Refrigerated
- 1 (8-ounce) bag reduced-fat shredded Mexican blend cheese
- 1 (8-ounce) bag part-skim shredded mozzarella
- 2 (6-ounce) containers plain nonfat Greek yogurt
- 1 small package queso fresco or cotija
- 1 (8-ounce) tub reduced-fat sour cream
- 1 18-pack large eggs
- 1 small wedge Parmesan cheese
- 1 small box unsalted butter
- 1 (½-gallon) container 1% milk
Canned and Jarred
- 1 small jar unsweetened applesauce
- 3 (15-ounce) cans black beans
- 1 small can pineapple juice
- 1 small jar roasted red peppers
- 1 small can/jar black olives
- 1 small jar pepperoncini
- 1 jar giardiniera
- 1 small jar capers
- 1 small jar marinara
Misc. Dry Goods
- 1 small bag chopped walnuts (need ¾ cup)
- 1 ounce unsweetened chocolate
- Granulated sugar
- Baking soda
- Baking powder
- Unsweetened cocoa (preferably Dutch-processed)
- Brown sugar
- Corn starch
- 1 bottle white wine (for cooking and drinking)
*Grain items can be substituted with gluten-free alternatives if desired.