A free, flexible 7-day weight-loss meal plan with breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include macros and Weight Watchers points for easy tracking.
Free 7 Day Healthy Meal Plan (April 8-14)
April often brings unpredictable weather, but spring produce is arriving: carrots, leeks and rhubarb are beginning to appear at farmers’ markets. Try Layered Potato Cups with Spring Herbs and Leeks as a seasonal side to welcome spring produce into your meals.
With grocery prices on the rise, many of us are adjusting budgets and getting more creative in the kitchen. One of the best ways to save money while eating well is to plan your meals in advance. This plan is budget-friendly and flexible; you can swap recipes, add snacks, fruit, coffee, beverages or an extra serving as needed. If you want more budget-focused plans, sign up for Relish+ to receive additional meal-plan options and trial offers.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner with tear-out weekly grids, a 12-week meal plan, 30 recipes (15 new) and detachable grocery lists. It includes space for weekly intentions, gratitude and meal notes—helpful tools to keep your planning organized and intentional.
Buy the Skinnytaste meal planner here:
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A note about WW Points
All recipes have been updated to reflect the current Weight Watchers program, and points are displayed with each recipe. Use the recipe builder on the Weight Watchers site (US only, requires login) to view how points were calculated and to add recipes to your daily plan. Cookbook index recipes have also been updated.
About The Meal Plan
These free, flexible 7-day meal plans are intended as a guide. They offer plenty of wiggle room to add snacks, beverages, fruit, dessert or wine, or to swap recipes to suit your preferences. Recipes are searchable by course in the recipe index. As a general guideline, many women should aim for about 1,500 calories per day, but individual needs vary depending on goals, age and activity level.
A clear, organized grocery list is included to make shopping faster and less stressful, reduce food waste and help you stay on track throughout the week.
Join the Skinnytaste Facebook Community to share photos and ideas from the recipes you try, or subscribe by email to receive future meal plans directly in your inbox.
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Here are a few seasonal sales and deals I’m watching this weekend, including beauty, kitchen and home items. If you’re shopping, check retailer promotions and membership discounts for current savings on items like skincare, mixers, rugs, organizers and cozy bedding.
Meal Plan:
Breakfast and lunch Monday–Friday are portioned for one person; dinners and weekend meals serve four. Many recipes yield leftovers that work well for another night or for lunches. The shopping list below includes everything needed to prepare the week’s meals.
MONDAY (4/8)
B: Savory Cottage Cheese Bowl
L: Chicken Club Lettuce Wrap Sandwich and 1/4 cup raw almonds
D: Risotto Primavera with Arugula Salad*
Total Calories: 1,054**
TUESDAY (4/9)
B: High-Protein Scrambled Eggs with Cottage Cheese (half recipe) with whole-grain toast and mixed berries
L: Leftover Risotto Primavera with Arugula Salad
D: Slow Cooker Salsa Chicken with Black Beans and Corn and Cilantro Lime Cauliflower Rice
Total Calories: 1,214**
WEDNESDAY (4/10)
B: High-Protein Scrambled Eggs with Cottage Cheese (half recipe) with whole-grain toast and mixed berries
L: Leftover Risotto Primavera with Arugula Salad
D: Baked Pasta with Sausage and Spinach
Total Calories: 1,137**
THURSDAY (4/11)
B: Cinnamon-Raisin Overnight Oats
L: Leftover Baked Pasta with Sausage and Spinach
D: Beef Negimaki Stir Fry with 3/4 cup brown rice
Total Calories: 1,191**
FRIDAY (4/12)
B: Cinnamon-Raisin Overnight Oats
L: Leftover Baked Pasta with Sausage and Spinach
D: Broiled Tilapia Oreganata and Lemon-Asparagus Couscous Salad with Tomatoes
Total Calories: 1,165**
SATURDAY (4/13)
B: Protein PB & J Smoothie Bowl (recipe x4)
L: Margherita Pizza with 8 baby carrots
D: Dinner out
Total Calories: 532**
SUNDAY (4/14)
B: Bacon, Egg and Avocado Breakfast Sandwich
L: Open-Faced Tuna Melt (double recipe) with an apple
D: One-Pot Chicken and Orzo with Massaged Raw Kale Salad
Total Calories: 1,200**
*Set aside two servings of salad (dressing on the side) for lunches on Tuesday and Wednesday.
**These calorie totals are a guide. Many women should aim for about 1,500 calories per day; adjust based on your personal needs. There’s room in each day to add coffee, snacks, fruit, dessert or a glass of wine as desired.
#Double the dough recipe for bagels on Sunday.
A printable Google Doc version of the meal plan and shopping list is available for easy printing and editing.
Shopping list
Produce
- 4 medium apples
- 1 (12-ounce) container strawberries
- 1 (6-ounce) container mixed berries
- 2 medium lemons plus 1 large lemon
- 2 medium limes
- 2 small bananas
- 1 small Hass avocado (about 5 ounces)
- 1 medium red bell pepper
- 1 Persian or small English cucumber
- 1 medium zucchini
- 1 pound thin asparagus
- 1/2 pound French green beans
- 1 medium head cauliflower
- 1 small bunch celery
- 1 large bag baby carrots
- 1 large head garlic
- 2 medium bunches scallions
- 5 ounces watercress
- 1 bunch Lacinato (Dinosaur) kale
- 1 head iceberg lettuce
- 1 (5-ounce) bag baby arugula
- 1 bunch fresh basil
- 1 bunch fresh cilantro
- 1 bunch fresh Italian parsley
- 1 (1-pound) container grape or cherry tomatoes
- 2 vine-ripened tomatoes
- 1 medium heirloom tomato
- 1 medium red onion
- 2 medium yellow onions
Meat, Poultry and Fish
- 3 ounces sliced deli chicken or turkey
- 1 package center-cut bacon
- 1 pound sweet Italian chicken sausage
- 1 pound flank steak
- 1 pound boneless, skinless chicken breasts (about 2 breasts)
- 4 bone-in, skin-on chicken thighs
- 1 1/2 pounds tilapia fillets (about 4 fillets)
Condiments and Spices
- Extra virgin olive oil
- Avocado oil
- Cooking spray
- Olive oil mister (optional)
- Kosher salt
- Fresh ground pepper
- Mayonnaise (regular or light)
- Adobo seasoning
- Cumin
- Garlic powder
- Cinnamon
- Tamari or coconut aminos
- Rice vinegar
- Honey or pure maple syrup
- Oregano
- Crushed red pepper flakes
- Red wine vinegar
- Optional bagel toppings: everything bagel seasoning, sesame seeds, poppy seeds, dried garlic or onion flakes
Dairy & Refrigerated
- 1 dozen large eggs
- 1 (16-ounce) container low-fat cottage cheese
- 1 (15-ounce) container fat-free ricotta cheese
- 1 (32-ounce) container nonfat plain Greek yogurt
- Fresh mozzarella chunk (about 4 ounces)
- 8-ounce bag shredded part-skim mozzarella
- 8-ounce bag shredded reduced-fat cheddar
- 8-ounce package sliced reduced-fat cheddar or American cheese
- Wedges of fresh Parmesan and Pecorino Romano
- 1 quart unsweetened almond, oat, or preferred milk
- 1 small box unsalted butter
Grains
- Arborio rice for risotto
- Brown rice (or 3 cups cooked)
- Pearl couscous (whole wheat or regular)
- Orzo pasta
- Rigatoni pasta
- Quick oats
- Whole wheat seasoned breadcrumbs
- Unbleached all-purpose flour
- Sliced whole-grain bread
Canned and Jarred
- 3 (32-ounce) cartons chicken broth
- 1 (15-ounce) can reduced-sodium black beans
- 2 (4.5-ounce) cans tuna in water
- 1 small jar chunky mild salsa
- 1 small can whole San Marzano tomatoes
- 1 (8-ounce) can tomato paste
- 1 small jar peanut butter
- 1 large jar marinara sauce or ingredients to make your own
Frozen
- 10-ounce package chopped frozen spinach
- Small bag frozen peas
- Small bag frozen corn kernels
- Large package frozen blueberries
- Large package frozen strawberries
Misc. Dry Goods
- Baking powder
- Small bottle white wine (for cooking)
- Ground flax seeds
- Chia seeds (you need 2 tablespoons)
- Raisins (you need 2 tablespoons)
- Shelled pistachios (about 1 tablespoon)
- Raw almonds (about 1/4 cup)
- Walnuts (about 2 tablespoons)
- Vanilla protein powder
- Monk fruit, stevia, or preferred sweetener (or honey/maple for overnight oats)
Non-Food
- Parchment paper
You can substitute gluten-free products where indicated.