A free, flexible 7-day weight-loss meal plan that includes breakfast, lunch and dinner ideas plus a complete shopping list. All recipes list macros and Weight Watchers points to help you track progress and make healthier choices.
Free 7-Day Healthy Meal Plan (April 27–May 3)
Fresh herbs pack big flavor and deliver important health benefits. Low in calories and high in antioxidants and vitamins, they help fight inflammation and support immunity, heart health and digestion. Try basil in Thai Basil Chicken, rosemary with roasted chicken and lemon, or parsley in Lemon-Parsley Foil Packet Potatoes for bright, nutrient-rich flavor.
Many herbs grow easily at home—mint, basil, chives, oregano, thyme and parsley thrive in pots or garden beds with full sun and well-drained soil. Harvest often to keep plants productive and have fresh herbs on hand to enhance weeknight meals.
If you’re new to these meal plans: I publish free, flexible 7-day healthy plans designed as a guide with plenty of room to customize. Add snacks, fruit, beverages, coffee, dessert or wine, or swap meals for recipes you prefer. If you’re monitoring calories, aim for at least 1,500 calories per day as a general guideline—your needs may vary depending on age, activity level and goals.
This plan includes a clear, organized grocery list to simplify shopping and reduce waste. Planning ahead saves time and money, helps you eat at home more often and keeps the ingredients you need on hand so you stay on track.
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Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a spiral-bound planner with weekly meal grids you can tear out, a 12-week meal plan, 30 recipes (including new additions), and tear-out grocery lists. It includes space for gratitude, weekly intentions and meal planning notes—perfect for organizing your grocery shopping and staying consistent with healthy meals.
Buy the Skinnytaste meal planner here:
- Amazon
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- IndieBound
With grocery prices rising, meal planning is one of the best ways to eat well on a budget. Planning reduces trips to the store, cuts waste and keeps costs down. For more budget-friendly plans, check the Budget Friendly Meal Plans series and consider a trial subscription to access additional weekly plans and grocery lists.
Meal Plan:
Breakfast and lunch Monday–Friday are sized to serve one. Dinners and all weekend meals are sized to serve a family of four; many recipes yield leftovers for the next day. The shopping list covers all ingredients needed for the full week.
MONDAY (4/27)
B: Mushroom-Spinach Scrambled Eggs with an orange
L: Pan Bagnat (½ recipe) with 8 baby carrots
D: White Bean Scampi with Linguine
Total Calories: 1,240*
TUESDAY (4/28)
B: Mushroom-Spinach Scrambled Eggs with an orange
L: Pan Bagnat with 8 baby carrots
D: Madison’s Favorite Beef Tacos with Cuban-Style Black Beans (double recipe)
Total Calories: 1,165*
WEDNESDAY (4/29)
B: Greek Yogurt with Berries, Nuts and Honey
L: Pan Bagnat with 8 baby carrots
D: Leftover Madison’s Favorite Beef Tacos with Cuban-Style Black Beans
Total Calories: 1,082*
THURSDAY (4/30)
B: Greek Yogurt with Berries, Nuts and Honey
L: Chicken Club Lettuce Wrap Sandwich with an apple
D: Chicken and Dumplings with Leeks, Mushrooms and Peas with Honey Glazed Carrots
Total Calories: 1,141*
FRIDAY (5/1)
B: Peanut Butter Breakfast Oatmeal Bowl
L: Leftover Chicken and Dumplings with Honey Glazed Carrots
D: Shrimp Stir Fry**
Total Calories: 1,218*
SATURDAY (5/2)
B: 1/8 Healthy Breakfast Casserole with Spinach and Feta
L: Thai Fried Rice
D: Dinner out
Total Calories: 791*
SUNDAY (5/3)
B: Leftover Healthy Breakfast Casserole with Spinach and Feta
L: Chicken Club Lettuce Wrap Sandwich (recipe x 4) with an apple
D: Grilled Jerk Chicken with Mango Avocado Salsa, Homemade Rice Pilaf and Grilled Asparagus
Total Calories: 1,280*
*This is a general guide. Women may aim for around 1,500 calories per day depending on personal needs. I’ve left room in each day to add extra food, drinks or snacks. **Make an extra 2 cups cooked rice for Saturday lunch.
Shopping list
Produce
- 2 medium oranges
- 5 medium apples
- 1 medium banana
- 1 (5-ounce) container fresh raspberries
- 1 (5-ounce) container fresh blueberries
- 1 large mango
- 2 medium lemons
- 2 medium limes
- 1 medium Hass avocado (about 6 ounces)
- 2 medium heads garlic
- 3 medium shallots
- 1 (2-inch) piece fresh ginger
- 1 medium jalapeño
- 2–3 Thai chili peppers (optional, for Thai Fried Rice)
- 1 small and 1 large red bell pepper
- 1 (8-ounce) container sliced mushrooms
- 5 ounces baby bella mushrooms
- 1 Persian (mini) cucumber
- 1½ pounds asparagus
- 2 pounds carrots
- 1 small bag baby carrots
- 1 small package fresh peas (or frozen)
- 1 small bunch leeks
- 1 large bunch scallions (you need 9)
- 1 medium bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 1 small bunch/container fresh chives
- 1 small bunch/container fresh thyme
- 1 (1-pound) clamshell baby spinach
- 1 (5-ounce) clamshell baby arugula
- 1 large head Iceberg lettuce
- 1 small head Romaine lettuce (or substitute Iceberg for tacos)
- 5 medium plum tomatoes
- 5 medium vine-ripened tomatoes
- 1 (10-ounce) container cherry tomatoes
- 1 small red onion
- 1 small, 1 medium and 1 large yellow onion
Meat, Poultry & Fish
- 1 pound sliced deli chicken or turkey breast
- 1 package center-cut bacon
- 3 pounds boneless, skinless chicken thighs
- 1¾ pounds large peeled and deveined shrimp
- 2 pounds 93% lean ground beef
Condiments & Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray or kitchen oil mister
- Kosher salt
- Fresh ground black pepper
- Honey
- Red wine vinegar
- Dijon mustard
- Mayonnaise
- Soy sauce (regular or reduced sodium)
- Balsamic vinegar
- Fish sauce
- Crushed red pepper flakes
- Cumin
- Chili powder
- Paprika
- Dried oregano
- Bay leaves
- Rice vinegar
- Sriracha sauce (optional)
- Toasted sesame seeds
- Jerk seasoning
Dairy & Refrigerated
- 3 dozen large eggs
- 1 pint liquid egg whites
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (6-ounce) container nonfat plain yogurt (not Greek)
- Butter (small box)
- 1 (8-ounce) bag shredded cheddar cheese
- 1 pint 2% milk
- 1 (8-ounce) container heavy cream
- 12 ounces feta cheese
- Small wedge fresh Parmesan (optional for serving)
Grains
- 1 package angel hair spaghetti
- 1 package whole wheat linguine
- 1 package instant brown rice (10-minute)
- 1 large package crunchy corn taco shells (about 16 shells)
- 1 (7-ounce) loaf French or ciabatta bread
- 1 small package oats (quick or old-fashioned)
- 1 small package self-rising flour
Canned & Jarred
- 1 (32-ounce) carton chicken broth
- 1 (32-ounce) carton low-sodium chicken broth
- 2 (15-ounce) cans cannellini or navy beans
- 2 (15-ounce) cans black beans
- 1 (8-ounce) can tomato sauce
- 1 small jar creamy peanut butter
- 1 (5-ounce) can tuna in water
- 1 small jar pitted olives
- 1 small jar capers
- 1 small jar or can anchovy fillets (optional)
Misc. Dry Goods
- Small package walnut halves (or buy from bulk)
- Small package almonds
- Small package chia seeds
- 1 bottle dry white wine (for cooking)
- 1 jar concentrated chicken base or bouillon
- Small package brown sugar
- Cornstarch
Non-Food Items
- Parchment paper
You can substitute gluten-free options where noted.