A free, flexible 7-day weight loss meal plan that includes breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include nutrition details such as macros and Weight Watchers points where available. This plan is designed to be adaptable—swap meals, add snacks or adjust portions to meet your goals.
7 Day Healthy Meal Plan (May 29–June 4)
Fire up the grill this weekend and plan a crowd-pleasing menu with simple, seasonal sides. Try grilled potatoes or a Mexican-style grilled corn salad, and top a hot dog with caramelized onions. Finish with festive Red, White & Blue fruit skewers with a light cheesecake yogurt dip. This weekly plan balances convenience, flavor and calorie control while giving you flexibility for substitutions and extras.
With grocery prices high, meal planning is one of the best strategies to save money and eat well. Planning meals reduces waste, limits last-minute takeout and makes shopping faster and more economical. If you want additional budget-minded options, there are 5-day budget-friendly meal plans available through the meal-planning service referenced in this plan.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a spiral-bound planner with weekly planning grids, a 12-week meal plan, 30 recipes and tear-out grocery lists. It also includes spaces for gratitude, weekly intentions and meal prep notes—handy for anyone who wants to plan ahead and stay organized.
Where to buy the Skinnytaste meal planner
- Amazon
- Barnes & Noble
- IndieBound
A note about WW Points
Recipes in this plan include updated Weight Watchers (WW) points reflecting the current WW program; points are shown on individual recipe pages. If you use the WW recipe builder on the official site, you can review how points were calculated and add recipes to your day when logged into your account.
About this meal plan
These free, 7-day flexible meal plans are intended as a guide. They include plenty of wiggle room so you can add coffee, drinks, extra fruit, snacks, wine or dessert, or swap recipes to suit preferences. Breakfasts and lunches Monday through Friday are portioned for one person; dinners and weekend meals are sized for a family of four. Many recipes yield leftovers that work well for next-day lunches.
Aim for at least 1,500 calories per day if you are a woman and your goal is weight loss, but individual needs vary by age, activity level and goals. The totals shown are a guide; adjust portions and add snacks according to your needs. A clear grocery list is included to simplify shopping and keep you organized for the week.
Join community groups or mailing lists associated with the plan to share photos, swap ideas and get support from others following similar meal plans.
Meal Plan
Breakfast and lunch Monday–Friday serve one person; dinners and all weekend meals serve four. The full shopping list covers all ingredients needed for the week. Swap or scale recipes as needed.
MONDAY (5/29)
B: Crustless Quiche Lorraine with 1 cup mixed berries
L: Portobello Burger with Mozzarella and Pesto Mayo with Grilled Vegetable Orzo Pasta Salad and Watermelon Caprese Salad
D: Soy-Marinated Flank Steak with Grilled Zucchini and Asian Cabbage Mango Slaw
Total Calories: 1,294*
TUESDAY (5/30)
B: Leftover Crustless Quiche Lorraine with an orange
L: 5-Ingredient Salmon Salad on sourdough toast with an apple
D: Tofu Tacos with Potatoes and Jalapeños with Quick Black Beans
Total Calories: 1,175*
WEDNESDAY (5/31)
B: Leftover Crustless Quiche Lorraine with an orange
L: 5-Ingredient Salmon Salad on sourdough toast with an apple
D: Filipino Adobo Chicken with 3/4 cup white rice and 1/2 cup sliced cucumbers
Total Calories: 933*
THURSDAY (6/1)
B: Protein PB & J Smoothie Bowl
L: 5-Ingredient Salmon Salad on sourdough toast with an apple
D: Orecchiette Pasta with Chicken Sausage and Broccoli with a green salad**
Total Calories: 1,111*
FRIDAY (6/2)
B: Protein PB & J Smoothie Bowl
L: Leftover Orecchiette Pasta with Chicken Sausage and Broccoli
D: Shrimp Fajita Bowls
Total Calories: 1,119*
SATURDAY (6/3)
B: Yogurt Sheet Pan Pancakes with Mixed Berries with 1 tablespoon maple syrup and 1/2 a banana (sliced)
L: 3/4 cup Classic Chicken Salad over 2 cups mixed greens
D: Dinner out
Total Calories: 546*
SUNDAY (6/4)
B: Leftover Yogurt Sheet Pan Pancakes with 1 tablespoon maple syrup and 1/2 a banana (sliced)
L: Greek Turkey Burgers with Creamy Cucumber Salad
D: Air Fryer Steak with Buttermilk Mashed Potatoes with Chives and Roasted Asparagus
Total Calories: 1,036*
*The calorie totals are a guide. Women aiming for weight loss should generally target about 1,500 calories per day, but individual needs vary. Use a calorie calculator to estimate your specific requirements and adjust portions accordingly. **Green salad includes 6 cups mixed greens, 2 scallions, 1/2 cup each: tomatoes, carrots, cucumbers, chickpeas and 1/4 cup light vinaigrette.
Printable Google Doc of the shopping list
Shopping List
Produce
- 1 (1‑lb) container fresh strawberries
- 3 (6‑oz) containers fresh berries (mixed)
- 1 medium mango
- 2 medium oranges
- 3 medium apples
- 4 large bananas
- 3 medium limes
- 1 medium lemon
- 1 small seedless watermelon
- 2 small Hass avocados
- 3 medium + 1 large red bell peppers
- 1 medium yellow bell pepper
- 2 medium cubanelle peppers
- 1 small + 2 large jalapeños (small optional)
- 3 medium cucumbers
- 1 large English cucumber
- 2 medium + 1 large zucchini
- 1 lb asparagus
- 4 large portobello mushroom caps
- 2 lbs Yukon Gold potatoes
- 1 medium Russet potato
- 1½ lbs broccoli florets (1 lb if pre-cut)
- 1 small + 2 medium heads garlic
- 1 (2‑inch) piece fresh ginger
- 1 small bag shredded carrots
- 1 small bunch celery
- 1 medium bunch scallions
- 1 small bunch chives
- 1 small bunch dill
- 1 small bunch basil
- 1 small + 1 large bunch cilantro
- 1 small bunch culantro (optional)
- 1 (1‑lb) bag baby arugula
- 1 (1‑lb) bag baby spinach
- 1/2 small head cabbage (or pre-shredded)
- 2 medium vine-ripened tomatoes
- 1 pint cherry or grape tomatoes
- 1 small + 1 medium + 1 large red onion
- 1 small white onion
- 1 small + 1 medium yellow onion
Meat, Poultry & Fish
- 1 package center-cut bacon
- 2 lbs flank steak
- 4 (6‑oz) sirloin steaks, 1‑inch thick
- 1½ lbs lean ground turkey
- 8 medium chicken drumsticks
- 1 lb Italian chicken sausage
- 1/2 lb skinless salmon fillet
- 1 lb large peeled and deveined shrimp
- 1 rotisserie chicken (or 1 lb raw chicken breast)
Grains*
- Whole wheat lower-calorie hamburger buns
- Small loaf sourdough bread
- Corn tortillas (about 8)
- Orzo pasta
- Orecchiette pasta
- Unbleached all-purpose flour
- White whole wheat flour
- Dry white rice (or pre-cooked)
- Dry brown rice (or pre-cooked)
Condiments & Spices
- Extra virgin olive oil
- Vegetable oil
- Cooking spray
- Olive oil mister (optional)
- Kosher salt
- Ground pepper or peppercorn grinder
- Nutmeg
- Mayonnaise (regular or light)
- Balsamic vinegar and glaze
- Reduced-sodium soy sauce
- Steak seasoning
- Red wine vinegar
- Apple cider vinegar
- Honey and pure maple syrup
- Sesame oil and sesame seeds (black & white)
- Crushed red pepper flakes
- Rice vinegar
- Dried herbs and common spices (parsley, basil, oregano, garlic powder, onion powder, chili powder, smoked paprika, paprika, cumin, sazón, bay leaves)
- Light vinaigrette or ingredients to make your own
- Vanilla extract
- Dijon mustard
- Seasoned salt
Dairy & Refrigerated
- 1 dozen large eggs
- 1 pint low-fat buttermilk
- 1 pint 2% milk
- 1 pint half-and-half
- 1 (8‑oz) container almond, oat or other non-dairy milk
- Unsalted butter
- 1 (6‑oz) container whole-milk Greek yogurt
- 1 (16‑oz) container nonfat plain yogurt
- 12 oz fresh mozzarella (chunk)
- Small package feta
- Small wedge Pecorino Romano or Parmesan
- Small block Gruyère
- 8‑oz shredded cheddar or Mexican cheese blend (optional)
- 1 (14‑oz) package extra-firm tofu
Canned & Jarred
- Small jar pesto (or ingredients to make your own)
- Roasted red peppers
- Kalamata olives
- Salsa
- Tomato paste (4‑oz can or tube)
- 15‑oz can black beans
- 15‑oz can chickpeas
- Chicken bouillon or Better Than Bouillon
- 14.5‑oz can chicken broth (optional)
- Small jar peanut butter
Frozen
- Small package frozen blueberries
- Small package frozen sliced strawberries
Misc. Dry Goods
- Vanilla protein powder (small container)
- Granulated sugar
- Baking powder
- Baking soda
- Chia seeds (optional)
*Gluten-free alternatives can be used where preferred.