A complimentary, flexible 7-day weight-loss meal plan that includes breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include macro information and Weight Watchers points where applicable.
Free 7 Day Healthy Meal Plan (August 12–18)
As the back-to-school season begins, don’t forget to plan for the most important meal of the day: breakfast. Options like Protein Waffles or an easy homemade bagel can jump-start the morning and simplify weekly meal prep. This plan provides simple, high-protein breakfasts alongside balanced lunches and dinners to help you stay on track.
If you’re new to these weekly meal plans, I publish free, flexible 7-day healthy meal plans on a regular basis that are intended as a practical guide. There’s plenty of flexibility to add more food, coffee, snacks, fruit, dessert or a glass of wine, and you can swap any recipe for another you prefer. Depending on your goals and current needs, aim for at least 1,500 calories per day as a baseline; individual requirements will vary by age, sex, activity level and weight goals.
This plan includes a clear grocery list to make shopping quicker and less stressful. Meal planning saves time and money, reduces food waste, and ensures you have the ingredients on hand to prepare healthy meals at home.
Join the community to share photos and tips, and consider subscribing to receive future meal plans directly by email so you never miss an update.
Ultimate Skinnytaste Meal Planner
Consider the Skinnytaste Ultimate Meal Planner: a spiral-bound, 52-week planner with weekly tear-out meal grids, a 12-week meal plan, 30 recipes (including new additions), and grocery lists. It also includes space for gratitude, intentions and weekly planning to help you start each week with focus. It’s designed to support home cooking and consistent meal planning.
Where to buy the Skinnytaste meal planner
- Amazon
- Barnes & Noble
- Indie bookstores
About Weight Watchers Points
Recipes in this plan display updated Weight Watchers points based on the current program. Where recipes include a WW button in their original format, that information was intended to help members add recipes to their daily tracking. All cookbook recipes in the recipe index have also been updated to reflect the latest point calculations.
With grocery prices rising, meal planning is one of the most effective ways to stay on budget and keep healthy eating consistent. Planning ahead helps you buy only what you need, reduces dining out, and minimizes food waste.
Featured Weekend Deals
Here are a few popular items and sales that readers have been asking about recently:
- First Aid Beauty skincare sale — a seasonal discount on best-selling moisturizers.
- Budget-friendly air fryer — a popular option for quick, crispy meals at home.
- Single-serve espresso and coffee machines — convenient for morning routines.
- Home and patio seasonal sales — good for outdoor furniture and summer styles.
- Portable carpet and upholstery cleaners — useful for pet owners and spot cleaning.
Meal Plan:
Breakfast and lunch Monday through Friday are portioned for one person, while dinners and weekend meals are planned for a family of four. Several recipes yield leftovers suitable for a second night or packed lunch. The shopping list that follows covers everything needed to prepare all meals in the plan.
MONDAY (8/12)
B: High Protein Egg White Muffins with Turkey Bacon and 1 cup cantaloupe
L: Open-Faced Tuna Sandwich with Avocado and an apple
D: Tofu Poke Bowl (double batch)
Total Calories: 1,059*
TUESDAY (8/13)
B: High Protein Egg White Muffins with Turkey Bacon and 1 cup cantaloupe
L: Open-Faced Tuna Sandwich with Avocado and an apple
D: Chicken Enchilada Stuffed Zucchini Boats with Instant Pot Pinto Beans and Cilantro Lime Cauliflower Rice
Total Calories: 1,126*
WEDNESDAY (8/14)
B: High Protein Egg White Muffins with Turkey Bacon and 1 cup mixed berries
L: Open-Faced Tuna Sandwich with Avocado and an apple
D: Pollo Sabroso with Peruvian Green Sauce, leftover Instant Pot Pinto Beans and Veggie Kabobs
Total Calories: 1,145*
THURSDAY (8/15)
B: High Protein Egg White Muffins with Turkey Bacon and 1 cup mixed berries
L: Leftover Pollo Sabroso with Peruvian Green Sauce and Veggie Kabobs
D: Juicy Turkey Burgers with Zucchini topped with 1 ounce avocado on a whole-grain bun, served with Skinny Garlic Parmesan Fries and Watermelon, Jicama and Cucumber Salad (dinner portions for four)
Total Calories: 1,151*
FRIDAY (8/16)
B: Carrot Banana Protein Smoothie
L: Leftover Juicy Turkey Burger on a whole-grain bun with Watermelon, Jicama and Cucumber Salad
D: Shrimp and Rice (Arroz con Camarones) with a green salad**
Total Calories: 1,187*
SATURDAY (8/17)
B: Peach Pie Cottage Cheese Bowls (double batch)
L: BLT with Avocado (family-size) with ½ sliced pepper and 2 tablespoons hummus
D: Dinner out
Total Calories: 655*
SUNDAY (8/18)
B: Protein Waffles with 1 tablespoon melted peanut butter and ½ cup sliced strawberries
L: Italian Chopped Salad (double batch)
D: Slow Cooker Jerk Pork with Caribbean Salsa, ¾ cup brown rice and Sautéed Baby Zucchini (double recipe)
Total Calories: 1,027*
*These totals are a guide. Many women aim for roughly 1,500 calories per day, but needs vary. I’ve allowed space in each day to add coffee, drinks, fruit, snacks or dessert as desired.
**Green salad: 8 cups mixed greens, 1 small diced cucumber, 1 medium tomato (sliced) and ¼ cup light vinaigrette.
A downloadable grocery checklist is also available in a printable format for easy reference.
Shopping list
Produce
- 1 small cantaloupe
- 1 mini watermelon
- 1 medium banana
- 3 medium apples
- 2 large mangoes
- 2 medium oranges
- 8 medium limes
- 2 (6-ounce) containers fresh berries (your choice)
- 1 (12-ounce) container fresh strawberries
- 4 medium peaches
- 7 small Hass avocados (about 5 ounces each)
- 2 large heads garlic
- 1 small shallot
- 4 medium jalapeños
- 6 medium bell peppers (red, yellow or orange)
- 1 medium green bell pepper
- 2 large ears of corn
- 1 small plus 2 pounds (about 5 medium) zucchini
- 2 packages baby zucchini (about 40)
- 1 small plus 1 medium plus 1 large cucumber
- 1 small English cucumber
- 1 medium jicama
- 1 small package alfalfa or broccoli sprouts
- 1 small bunch celery
- 2 small carrots
- 1 small head broccoli florets
- 1 medium head cauliflower
- 1½ pounds (about 4 medium) russet or Yukon Gold potatoes
- 2 large bunches scallions (approximately 17 scallions)
- 3 medium bunches fresh cilantro
- 1 small bunch fresh Italian parsley
- 2 large heads romaine lettuce
- 1 (5-ounce) plus 1 (1-pound) container mixed greens
- 1 small bunch or container fresh mint
- 6 medium vine-ripened tomatoes
- 1 pint cherry or grape tomatoes
- 3 medium red onions
- 2 small plus 1 medium yellow onions
Meat, Poultry and Fish
- 1 package uncured turkey bacon
- 1 package center-cut bacon
- 1 small package sliced Genoa salami (or 2 ounces from the deli)
- 1 (12-ounce) boneless, skinless chicken breast (rotisserie or pre-cooked breast may substitute)
- 6 medium bone-in chicken thighs
- 1 pound 93% lean ground turkey
- 3 pounds boneless pork shoulder or blade roast
- 1¼ pounds peeled and deveined large shrimp
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray or oil mister
- Kosher salt
- Black pepper (grinder or fresh peppercorns)
- Garlic powder
- Adobo seasoning
- Light mayonnaise
- Red wine vinegar
- Reduced sodium soy sauce
- Sesame oil
- Sriracha mayo (optional)
- Sesame seeds
- Chipotle chili powder
- Cumin
- Oregano
- Bay leaves
- White vinegar
- Sazon seasoning
- Yellow mustard
- BBQ sauce (or ingredients to make your own)
- Raw honey
- Turmeric
- Light vinaigrette (or ingredients to make one)
- Cinnamon
- Vanilla extract
- Jerk seasoning
Dairy & Refrigerated
- 1 (16-ounce) carton liquid egg whites
- ½ dozen large eggs
- 2 (14-ounce) containers extra-firm tofu
- 1 (5.3-ounce) plus 1 (32-ounce) container low-fat cottage cheese
- 1 (5.3-ounce) container full-fat cottage cheese (4% milk fat)
- 1 (8-ounce) bag reduced-fat shredded sharp cheddar
- 1 (8-ounce) bag part-skim mozzarella
- 1 package queso Oaxaca or chunk mozzarella
- 1 small package feta cheese
- 1 small wedge Parmesan cheese
- 1 (8-ounce) container unsweetened almond milk
- 1 container hummus
Grains
- 1 loaf whole-grain or sourdough bread
- 1 package whole-wheat hamburger buns
- 1 package seasoned whole-wheat breadcrumbs
- 1 medium package dry brown rice (or 5 cups precooked)
- 1 small package long-grain white rice
- 1 small package oat flour
Canned and Jarred
- 1 (5-ounce) can albacore or chunk light tuna in water
- 1 small can chipotle chilies in adobo
- 1 (4.2-ounce) can chopped green chilies
- 1 (15-ounce) can tomato sauce
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 small jar roasted red peppers
- 1 small jar peanut butter
- 1 (32-ounce) carton low-sodium chicken broth
- 1 (32-ounce) carton chicken bone broth
- 1 jar concentrated broth paste (chicken or vegetable)
Frozen
- 1 small package shelled edamame
Dry Goods & Baking
- Cornstarch
- Baking powder
- 1 small package brown sugar
- 1 small package granulated sugar (optional, for Protein Waffles)
- 1 (1-pound) bag dried pinto beans
- 1 small package shelled pistachios (or ¼ cup from bulk)
- 1 small package ground flaxseed
- 1 small package unflavored pea or whey protein powder