Free 7-Day Balanced Meal Plan: Aug 31 to Sept 6

A free, flexible 7-day weight loss meal plan with breakfast, lunch and dinner ideas plus a complete shopping list. Each recipe includes macros and Weight Watchers points to help you stay on track.

Free 7-Day Healthy Meal Plan (August 31–September 6)

Can you believe Labor Day is almost here? If you’re feeling the end-of-summer vibe, I’ve put together a week of simple, flavorful meals you can use whether you’re hosting, bringing a dish to a gathering, or keeping things easy at home.

For weekend celebrations, try the kid-friendly Juicy Lucy burger or the playful Grilled Hawaiian Teriyaki Burger. Macaroni Salad with Tomatoes and Veggie Kabobs make great sides and are a smart way to use late-summer produce. Bringing a dish to a friend’s house? The Zesty Lime Shrimp and Avocado Salad travels well. Hosting at home and want a cool treat? A Boozy Watermelon Lime Granita is refreshing and festive.

Whatever your plans, I hope your Labor Day weekend is fun and safe. And if you’re like me, let’s pretend summer isn’t over yet.

If this is your first time seeing one of my meal plans, welcome. I regularly share free, flexible 7-day healthy meal plans that serve as a guide and leave plenty of room for adjustments. You can add coffee, drinks, extra snacks, fruit, dessert, or wine, and swap any recipe for a meal you prefer. Depending on your personal goals, aim for at least 1,500 calories per day as a starting point—individual needs vary by age, weight, and activity level.

This plan includes an organized grocery list to simplify shopping, reduce food waste, and save time and money. Having ingredients on hand makes it easier to dine at home and stick to your plan.

If you’re on Facebook, consider joining the Skinnytaste Facebook Community where members share photos and tips. To get these meal plans by email, subscribe on the site so you never miss a new plan.

Where to buy the Skinnytaste Meal Planner

• Amazon
• Barnes & Noble
• IndieBound

Meal Plan Overview

Breakfasts and lunches Monday–Friday are portioned for one person; dinners and all weekend meals are designed to serve a family of four. Many recipes yield leftovers that work well for the next day’s lunch. The shopping list below includes everything needed for the full week.

MONDAY (8/31)
B: English Muffin Breakfast Sandwich (two servings) with a plum
L: 2 cups White Bean Salad
D: Vegetarian Lasagna Zucchini Boats with Summer Corn, Tomato and Avocado Salad dressed in a creamy buttermilk-Dijon dressing

Total Calories: 1,313*

TUESDAY (9/1)
B: English Muffin Breakfast Sandwich with a plum
L: 2 cups White Bean Salad
D: Ground Turkey Taco Skillet topped with 1 ounce avocado

Total Calories: 1,414*

WEDNESDAY (9/2)
B: English Muffin Breakfast Sandwich with a plum
L: 2 cups White Bean Salad
D: Slow Cooker Korean Beef served with 3/4 cup white rice and Quick Cabbage Slaw

Total Calories: 1,396*

THURSDAY (9/3)
B: English Muffin Breakfast Sandwich with a plum
L: Leftover Slow Cooker Korean Beef with 3/4 cup white rice and 1 cup sliced cucumbers
D: Mediterranean Meatballs

Total Calories: 1,196*

FRIDAY (9/4)
B: Overnight Oats with Figs and Honey
L: Leftover Slow Cooker Korean Beef with 3/4 cup white rice and 1 cup sliced cucumbers
D: Flounder Piccata with Instant Pot Mashed Potatoes and Parmesan Zucchini

Total Calories: 1,233*

SATURDAY (9/5)
B: Yogurt Waffles with 1 tablespoon maple syrup and 1 cup strawberries
L: Chicken Club Lettuce Wrap Sandwiches (four servings) with 1 ounce baked potato chips
D: Dinner out or choice of your favorite meal

Total Calories: 673*

SUNDAY (9/6)
B: Tex Mex Migas
L: Tuna Melt (two servings) with 8 baby carrots
D: Grilled Bourbon Chicken with Asian Edamame Fried Rice

Total Calories: 1,168*

*Guideline: many women aim for around 1,500 calories per day—individual needs vary. Use an online calorie calculator to estimate your personal needs. This plan leaves room for extras like coffee, snacks, fruit, or a small dessert.

*Detailed notes and the Google Doc with recipe links are available for reference.

Shopping list

Produce

• 1 (1-pound) package fresh strawberries
• 1 small fresh fig
• 5 medium lemons
• 1 medium lime
• 3 small (5-ounce) Hass avocados
• 2 medium heads garlic
• 1 small shallot
• 1 (3-inch) piece fresh ginger
• 2 medium jalapeños
• 1 medium red bell pepper
• 2 ears fresh corn
• 2 English cucumbers
• 6 medium zucchini
• 1 small bunch celery
• 1 bag baby carrots
• 1 small bag shredded carrots
• 2 pounds russet potatoes
• 2 medium bunches scallions (about 15 total)
• 1 small bunch cilantro
• 1 small bunch Italian parsley
• 1 small bunch or container basil
• 1 small bunch or container dill
• 1 head iceberg lettuce
• 1 head romaine lettuce
• 1/2 small head green cabbage (or 1 bag pre-shredded)
• 1 (5-ounce) container baby spinach
• 1 (1-pound) container Campari tomatoes
• 5 vine-ripened tomatoes
• 1 dry pint cherry or grape tomatoes
• 1 small plus 2 medium red onions
• 1 small plus 2 medium yellow onions

Meat, Poultry & Fish

• 1 package center-cut bacon or turkey bacon
• 3/4 pound sliced chicken or turkey breast
• 2 pounds 93% lean ground turkey
• 2 pounds boneless, skinless chicken breasts
• 2 pounds chuck roast
• 1 1/4 pounds (4) flounder fillets

Condiments & Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Oil mister or spray
• Kosher salt
• Freshly ground black pepper
• Hot sauce or ketchup (optional)
• Raw honey
• Vanilla extract
• Maple syrup
• Mayonnaise (regular or light)
• Red wine vinegar
• Dijon mustard
• White wine vinegar
• Garlic powder
• Chili powder
• Smoked paprika
• Cumin
• Cayenne pepper
• Apple cider vinegar
• Bay leaves
• Onion powder
• Sesame oil
• Reduced sodium soy sauce
• Rice vinegar
• Gochujang or Korean BBQ/chili garlic sauce
• Black and white sesame seeds
• BBQ sauce
• Crushed red pepper flakes

Dairy & Refrigerated Items

• 2 dozen large eggs
• 1 pint liquid egg whites
• 1 pint low-fat buttermilk
• 1 pint unsweetened almond milk or skim milk
• 1 small tub whipped butter
• 1 small tub light sour cream
• 1 (15-ounce) container part-skim ricotta
• 1 (5.3-ounce) container plain yogurt
• 1 small container tzatziki or nonfat plain Greek yogurt (optional)
• 1 (8-ounce) package sliced cheddar or American cheese
• 1 (8-ounce) bag shredded reduced-fat Mexican cheese blend
• 1 (8-ounce) bag part-skim mozzarella
• 1 small package queso fresco
• 1 wedge fresh Parmesan

Grains

• 1 small package corn tortillas
• 1 package light whole wheat English muffins
• 1 small loaf sliced whole wheat bread
• 1 small package quick oats
• 1 small package all-purpose unbleached flour
• 1 medium bag tortilla chips
• 1 small package dry white rice (or 4 1/2 cups pre-cooked)
• 1 small package dry brown rice (or 3 cups pre-cooked)
• 1 small package pearl Israeli couscous (whole wheat if available)
• 1 package plain panko breadcrumbs
• 1 package seasoned breadcrumbs

Canned & Jarred

• 1 (29-ounce) can cannellini beans
• 1 (15-ounce) can pinto beans
• 1 jar salsa
• 1 small jar pitted Manzanilla olives
• 1 small jar capers
• 1 small jar unsweetened applesauce
• 1 (32-ounce) carton reduced sodium chicken broth
• 1 (15-ounce) can crushed tomatoes
• 2 (4.5-ounce) cans tuna in water

Frozen

• 1 small bag shelled edamame

Dry Goods & Misc.

• Granulated sugar
• Brown sugar
• Cornstarch
• Baking powder
• Chia seeds
• 1 bottle dry white wine
• 1 small bottle bourbon
• Pecan halves (about 1 tablespoon if buying from bulk)
• 1 large bag baked potato chips

Non-Food Items

• Parchment paper

Notes: You can choose gluten-free options where desired. Adjust quantities based on household size and your preferred servings.