Free 7-Day Balanced Meal Plan (Aug 19-25)

Ultimate Meal Planner

The Ultimate Meal Planner is a spiral-bound, 52-week planner that includes weekly meal planning grids you can tear out, a 12-week sample meal plan, 30 recipes (including 15 new), and tear-out grocery lists. It also features space for gratitude, affirmations and weekly intentions to help you start each week with purpose.

About WW Points

Recipes on this site have been updated to reflect the current Weight Watchers program and display points beneath each recipe title. The recipe card includes a WW button that links to the Weight Watchers recipe builder so you can see how points were calculated and add recipes to your day (US accounts only, you must be logged in). Cookbook recipes in the cookbook index have also been updated.

With grocery prices rising, meal planning is one of the best ways to stay on budget and eat well. Meal planning reduces trips to the store, helps control portions and minimizes food waste. For more budget-friendly 5-day meal plans, check the budget-friendly meal plan series and consider signups or trials that may be offered on the site.

Current Favorite Deals

Here are a few sales and deals I’m currently watching that readers have found useful for meal prep, kitchen tools and travel gear.

• Ninja Foodi Smoothie Maker – a compact appliance for smoothies and bowls.
• Calpak Back to School Sale – discounts on backpacks and lunch gear.
• Fullstar Vegetable Chopper – a popular, time-saving chopper for prep work.
• Dermstore Anniversary Sale – discounts on skincare and beauty favorites.
• Etekcity Food Kitchen Scale – a reliable, budget-friendly kitchen scale.

Shopping list

Produce

• 2 medium peaches
• 2 medium apples
• 1 small plus 3 medium mangoes (buy one under-ripe)
• 1 medium kiwi
• 6 medium bananas
• 1 (12-ounce) container strawberries
• 1 (6-ounce) container berries (your choice)
• 5 medium limes
• 2 medium lemons
• 1 small (4-ounce) Hass avocado
• 2 medium ears of corn
• 1 medium eggplant
• 3 pounds zucchini
• 1 medium English cucumber
• 4 medium red bell peppers
• 2 medium yellow bell peppers
• 1 medium green bell pepper
• 1 small plus 1 medium jalapeño
• 1 large head garlic
• 2 medium radishes
• ¾ pound baby bok choy
• 1 small head cabbage (or 1 bag pre-shredded)
• 1 (1-pound) bag baby carrots
• 1 small bag shredded carrots
• 1 small bunch scallions
• 1 small head iceberg lettuce
• 1 (5-ounce) bag baby spinach
• 1 (5-ounce) bag baby arugula
• 1 small bunch fresh cilantro
• 2 large bunches/containers fresh basil
• 1 small bunch/container fresh thyme (or ½ tbsp fresh oregano for ratatouille)
• 1 small bunch/container fresh oregano
• 1 small bunch/container fresh dill or chives (or substitute scallion greens)
• 2 medium plus 4 large vine-ripened tomatoes
• 1 dry pint cherry or grape tomatoes
• 2 small red onions
• 1 small plus 2 medium yellow onions

Meat, Poultry and Fish

• 1 pound skirt steak
• 1 pound pork tenderloin
• 3 pounds wild salmon
• 6 bone-in, skin-on chicken thighs
• ¾ pound sweet or spicy Italian chicken sausage links
• 1 package center-cut bacon
• ¾ pound sliced deli turkey breast

Condiments and Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Olive oil spray or mister
• Kosher salt
• Pepper grinder or fresh peppercorns
• Regular or light mayonnaise
• Dijon mustard
• Paprika
• Fish sauce
• Rice vinegar
• Reduced-sodium soy sauce*
• Sesame oil
• Black and white sesame seeds
• Ancho chili powder
• Cumin
• Garlic powder
• Onion powder
• Herbs de Provence or oregano
• Balsamic vinegar
• Red wine vinegar
• Distilled white vinegar

Dairy & Refrigerated

• 1 18-pack large eggs
• 1 (16-ounce) container firm tofu
• 1 (9-inch) pie dough
• 1 quart protein milk or milk of choice
• 1 pint unsweetened vanilla almond milk
• 1 (8-ounce) container nonfat milk
• 1 (32-ounce) container nonfat plain Greek yogurt
• 1 (16-ounce) container dairy-free yogurt (or yogurt of choice)
• 1 (15-ounce) container part-skim ricotta cheese
• 1 (5.3-ounce) container low-fat cottage cheese
• 1 block feta cheese
• 1 (8-ounce) bag shredded part-skim mozzarella
• 1 medium wedge fresh Parmesan

Grains*

• 1 loaf sliced sourdough bread
• 1 loaf whole-grain bread
• 1 package flat rice noodles
• 1 small package corn tortillas (you need 8)
• 1 medium package dry brown rice (or 6 cups pre-cooked)
• 1 package orzo pasta
• 1 package pearled farro

Canned & Jarred

• 1 small jar dill pickles
• 1 small jar pickled jalapeños
• 1 small jar capers
• 1 small jar pitted kalamata olives
• 1 jar Thai green curry paste
• 1 (13.5-ounce) can light coconut milk
• 1 (4-ounce) can or tube tomato paste
• 1 small jar marinara sauce
• 1 small jar powdered peanut butter

Frozen

• 1 large bag frozen mango
• 1 medium bag frozen blueberries

Dry Goods

• 1 small package chia seeds (¼ cup if buying bulk)
• 1 small package slivered almonds (2 tablespoons if buying bulk)
• Monk fruit, stevia or preferred sweetener
• 1 small package light brown sugar
• 1 small package granulated sugar
• 1 small package unsweetened shredded coconut

Non-Food Items

• Non-stick aluminum foil

*Grains can be substituted with gluten-free options if needed.