Free 7-Day Balanced Meal Plan for Jan 22-28

Enjoy a free, flexible 7-day weight-loss meal plan that includes breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include macros and Weight Watchers points to help you track your progress.

Free 7 Day Healthy Meal Plan (Jan 22–28)

I hope you stayed warm this week! I’m excited to share that I’ll be doing a book tour for Skinnytaste Simple with Williams Sonoma, visiting Atlanta, Dallas, Houston, Washington DC, and King of Prussia, PA from February 6–11. Get your tickets to reserve a spot—I’d love to meet you in person.

With grocery prices higher than ever, many of us are tightening our budgets or getting more creative in the kitchen. One of the best ways to save money and keep eating well is to plan your meals. Meal planning keeps you organized, reduces food waste, and makes grocery shopping quicker and cheaper. For more budget-friendly weeknight ideas, check out the 5-day Budget Friendly Meal Plans available when you sign up for Relish+ (there’s a 14-day free trial available).

Buy the Skinnytaste meal planner here:

• Amazon
• Barnes & Noble
• IndieBound

About the Meal Plan

These free 7-day flexible meal plans are intended as a guide and allow plenty of wiggle room—add extra snacks, fruit, beverages, dessert, or wine as you like, or swap in your favorite recipes. Breakfasts and lunches Monday–Friday are sized for one person; dinners and weekend meals are sized for a family of four. Many recipes yield leftovers suitable for another night or for lunch the next day. Aim for at least 1,500 calories per day depending on your goals, age, and activity level; individual needs will vary.

A well-organized grocery list is included to make shopping easier, reduce waste, and keep you on track. If you’re on Facebook, join the Skinnytaste community to share photos and ideas. You can also subscribe by email to receive future meal plans directly.

Meal Plan

Breakfasts and lunches Monday–Friday serve one; dinners and weekend meals serve four. The grocery list covers everything you’ll need to prepare the full week of meals.

MONDAY (1/22)
B: Mushroom Toast with one sunny-side-up egg
L: Salmon Avocado Salad (half recipe)
D: Kung Pao Tofu with 3/4 cup brown rice

Total Calories: 1,005 (estimate)

TUESDAY (1/23)
B: Mushroom Toast with one sunny-side-up egg
L: Salmon Avocado Salad
D: Turkey Chili Taco Soup with 1 tablespoon light sour cream, 2 tablespoons shredded cheddar, and 12 tortilla chips

Total Calories: 1,035 (estimate)

WEDNESDAY (1/24)
B: Banana Nut Protein Oats
L: Warm Salad with Artichokes, Roasted Peppers & Mozzarella
D: Leftover Turkey Chili Taco Soup with toppings

Total Calories: 1,165 (estimate)

THURSDAY (1/25)
B: Tropical Chia Pudding Breakfast Bowl
L: Protein Egg & Quinoa Salad Jars
D: Marry Me Chicken with Broccoli and Orzo (double recipe)

Total Calories: 1,112 (estimate)

FRIDAY (1/26)
B: Tropical Chia Pudding Breakfast Bowl
L: Protein Egg & Quinoa Salad Jars
D: Broiled Fish with Tomato Caper Sauce with leftover Broccoli and Orzo

Total Calories: 1,083 (estimate)

SATURDAY (1/27)
B: Lemon Blueberry Sheet Pan Pancakes with 1 tablespoon maple syrup and 1/2 sliced banana
L: BBQ Chicken Tenders (Air Fryer) with 8 baby carrots and Low-Fat Buttermilk Ranch
D: Dinner out

Total Calories: 711 (estimate)

SUNDAY (1/28)
B: Leftover Lemon Blueberry Pancakes with 1 tablespoon maple syrup and an orange
L: Classic Egg Salad on one slice sourdough with an apple
D: Garlic Rosemary Beef Tenderloin with Skinny Buttermilk Mashed Potatoes with Chives and Lightened-Up Creamed Spinach

Total Calories: 1,133 (estimate)

Notes: Make the salmon Sunday night if you prefer. The calorie estimates are intended as a guide; many women aim for around 1,500 calories per day depending on personal goals. Use a calorie calculator to estimate your needs and adjust portions as necessary. There’s plenty of flexibility to add coffee, snacks, extra fruit, dessert, or a glass of wine.

Shopping List

Produce

• 3 medium bananas
• 4 medium apples (any variety)
• 4 medium oranges
• 1 medium plus 1 large lemon
• 1 medium kiwi
• 1 small mango
• 1 dry pint blueberries
• 2 small Hass avocados (5-ounce)
• 2 small heads garlic
• 1 small plus 3 medium shallots
• 1 (2-inch) piece fresh ginger
• 3 medium red bell peppers
• 2 medium zucchini
• 1 (8-ounce) package mushrooms (baby bella, oyster or white)
• 1 pound broccoli florets
• 1 small package baby carrots
• 2 pounds Yukon gold potatoes (6–7 medium)
• 1 medium head romaine lettuce
• 1 (5-ounce) container baby arugula
• 1 (5-ounce) container baby spinach
• 1/2 small head purple cabbage (or 1 small bag pre-shredded)
• 1 small bunch scallions
• 1 small bunch fresh chives
• 1 small bunch fresh rosemary
• 1 small bunch fresh Italian parsley (or 1 tsp dried for dressing)
• 2 medium vine-ripened tomatoes
• 1 dry pint cherry or grape tomatoes
• 1 small red onion
• 1 medium yellow onion

Meat, Poultry & Fish

• 1 lb boneless, skinless chicken breasts (2 pieces)
• 1 1/2 lb chicken tenderloins (about 12)
• 1 1/4 lb 99% lean ground turkey
• 1/2 lb wild salmon fillets (2)
• 1 1/2 lb fish fillets (tilapia, flounder or grouper)
• 1 (4-lb) beef tenderloin

Grains

• 1 loaf sourdough bread
• 1 large bag tortilla chips
• 1 small package quick oats
• 1 package seasoned breadcrumbs
• 1 package seasoned panko
• 1 package dry orzo
• 1 package dry quinoa (or 1/2 cup pre-cooked)
• 1 package dry brown rice (or 3 cups pre-cooked)
• 1 small package unbleached all-purpose flour
• 1 small package white whole wheat flour

Condiments & Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Olive oil spray or oil mister
• Kosher salt
• Pepper or peppercorn grinder
• Dukkah or za’atar
• Parsley (dried or fresh)
• Apple cider vinegar
• Garlic powder
• Reduced-sodium soy sauce
• Rice vinegar (unseasoned)
• Dijon mustard
• Sambal Oelek
• Toasted sesame oil
• Reduced-sodium taco seasoning or ingredients to make your own
• Pure maple syrup
• Balsamic vinegar
• White balsamic vinegar
• Oregano
• Crushed red pepper flakes
• Vanilla extract
• BBQ sauce
• Cayenne pepper
• Mayonnaise (regular or light)
• Onion powder
• Paprika
• Nutmeg

Dairy & Refrigerated

• 1 dozen large eggs
• 1 pint liquid egg whites
• 1 small box butter (regular or light)
• 1 small box unsalted butter
• 1 (8-oz) package reduced-fat cream cheese
• 1 small package Labneh or regular cream cheese
• 1 (8-oz) container fat-free or light sour cream
• 1 (16-oz) container nonfat plain Greek yogurt
• 1/2 gallon low-fat buttermilk
• 1 pint half-and-half
• 1 pint nonfat milk
• 1 (8-oz) container unsweetened vanilla almond milk
• 1 (8-oz) bag shredded cheddar
• 1 (4-oz) chunk fresh mozzarella
• 1 (5.2-oz) package garlic & herb Boursin
• 1 small wedge fresh Parmesan
• 1 (14-oz) package extra-firm tofu
• 1 package pre-cooked brown lentils (or dry to cook yourself)

Canned & Jarred

• 1 (10-oz) can RoTel tomatoes with green chilies
• 1 (15-oz) can no-salt-added kidney beans
• 1 (16-oz) can fat-free refried beans
• 1 (15-oz) can corn
• 1 (8-oz) can tomato sauce
• 1 (4-oz) can or 4.5-oz tube tomato paste
• 1 (32-oz) carton reduced-sodium chicken broth
• 1 small jar roasted red peppers
• 1 small can artichoke hearts
• 1 small jar capers
• 1 small jar sundried tomatoes in oil

Frozen

• 1 (16-oz) package chopped spinach

Misc. Dry Goods

• Cornstarch
• Baking powder
• Baking soda
• 1 small bottle sherry
• 1 small bottle white wine (Pinot Grigio)
• 1 small package brown sugar
• 1 small package granulated sugar
• Monk fruit sweetener (or maple syrup for chia pudding)
• Salted peanuts (you’ll need about 2 tablespoons if buying from bulk)
• Walnuts (about 1 tablespoon from bulk)
• Chia seeds (about 1/4 cup from bulk)
• Dried shredded unsweetened coconut (about 2 tablespoons from bulk)
• 1 (11-oz) container vanilla protein shake

You can buy gluten-free versions of grains and flours if desired.