Free 7-Day Balanced Meal Plan for June 3-9

A free, flexible 7-day weight loss meal plan with breakfast, lunch and dinner ideas plus a complete shopping list. All recipe listings include macros and Weight Watchers points where applicable. This plan is designed to simplify healthy eating, support weight loss goals, and save time and money at the grocery store.

Free 7 Day Healthy Meal Plan (June 3–9)

I love salads! Whether it’s a simple side like Arugula Salad, a BBQ side such as my homemade coleslaw recipe, or a hearty, protein-forward salad like Salmon Caesar Salad or Italian Sub Salad, there are options to satisfy every palate. With summer produce arriving, try lighter, seasonal recipes like Creamy Cucumber Salad or Grilled Corn Salad—perfect for backyard gatherings. A fresh new salad appears in this week’s meal plan, so be sure to give it a try.

If you’re new to these weekly plans, I publish free, flexible 7-day healthy meal plans meant to serve as a practical guide. They include plenty of wiggle room—feel free to add extra food, coffee, snacks, dessert or a glass of wine, or swap recipes for meals you prefer. Depending on your goals, aim for at least 1,500 calories per day as a baseline, though individual needs vary by age, activity level, and body composition.

Along with the meal plan you’ll find a precise, organized grocery list to make shopping simpler and reduce food waste. Meal planning saves time, cuts costs, helps you dine out less often, and keeps the ingredients you need on hand to stay on track.

If you enjoy community support, you can connect with the Skinnytaste Facebook community to see photos and tips from others cooking these recipes. You can also subscribe to the email list to receive future meal plans and recipe updates.

Where to buy

• Amazon
• Barnes & Noble
• Indie Bound

Meal Plan:

Breakfast and lunch Monday–Friday are portioned for one person. Dinners and all meals on Saturday and Sunday are scaled to serve a family of four. Some recipes make leftovers, which can cover an additional night or provide lunch the next day. The shopping list below covers everything needed for the full week.

MONDAY (6/3)
B: Tropical Chia Pudding Breakfast Bowl
L: Air Fryer Chicken Breast with Salad with Berries and Pecans
D: 20-Minute Veggie Lo Mein

Total Calories: 1,022*

TUESDAY (6/4)
B: Tropical Chia Pudding Breakfast Bowl
L: Air Fryer Chicken Breast with Salad with Berries and Pecans
D: Barbacoa Beef tacos with 2 corn tortillas, Corn Salsa (double batch) and Quick Black Beans (double batch)

Total Calories: 1,128*

WEDNESDAY (6/5)
B: Feta Eggs with Zucchini
L: Air Fryer Chicken Breast with Salad with Berries and Pecans
D: Leftover Barbacoa Beef tacos with Corn Salsa and Quick Black Beans

Total Calories: 1,107*

THURSDAY (6/6)
B: Feta Eggs with Zucchini
L: Air Fryer Chicken Breast with Salad with Berries and Pecans
D: One‑Pot Orzo with Sausage, Spinach and Corn

Total Calories: 1,028*

FRIDAY (6/7)
B: Air Fryer Breakfast Banana Split
L: Spiralized Greek Cucumber Salad with ½ whole wheat pita and ¼ cup hummus
D: Skillet Cajun-Spiced Fish with Tomatoes and ¾ cup white rice**
Total Calories: 1,097*

SATURDAY (6/8)
B: Gallo Pinto with 1 fried egg, 1 oz avocado and ½ sliced tomato
L: BLT with Avocado (serves 4) with 1 cup strawberries
D: Dinner out

Total Calories: 729*

SUNDAY (6/9)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (double batch) with 2 tbsp sliced almonds
L: Classic Egg Salad in a whole wheat pita with 1 cup cherries
D: The Best Grilled Chicken Breast with Grilled Vegetable Orzo Pasta Salad
Total Calories: 1,355*

*This weekly plan is a guide. Women may aim for around 1,500 calories per day, but individual needs vary. I have left room for additions like coffee, beverages, fruits, snacks, dessert or a glass of wine. **Make an extra 3 cups cooked rice for Saturday breakfast if desired.

Shopping list

Produce

• 1 medium kiwi
• 1 small mango
• 2 small plus 1 medium bananas
• 1 (6-ounce) package blackberries
• 1 (6-ounce) package raspberries
• 1 (1-pound) package strawberries
• 1 ¼ pounds cherries
• 3 medium limes
• 1 medium lemon
• 2 small (5-ounce) Hass avocados
• 2 medium heads garlic
• 1 (2-inch) piece fresh ginger
• 2 small jalapeños
• 1 small plus 2 medium plus 1 large red bell peppers
• 1 medium green bell pepper
• 1 medium yellow bell pepper
• 2 large cubanelle peppers
• 2 large zucchini
• 1 (3.5-ounce) package shiitake mushrooms
• 6 ears of corn
• 1 medium English cucumber
• 2 medium carrots (or 1 small bag pre-shredded)
• 1 small bunch scallions
• 1 small package snow peas (or 1 cup if buying bulk)
• ¾ pound broccoli florets
• 1 small plus 1 large bunch fresh cilantro
• 1 medium bunch culantro (optional for sofrito)
• 1 small bunch/container fresh oregano (or ¼ tsp dried)
• 1 small bunch/container fresh basil
• 1 (5-ounce) clamshell baby spinach
• 1 (5-ounce) clamshell mixed baby greens or arugula
• 1 small head romaine lettuce
• 6 small plus 6 medium vine‑ripened tomatoes
• 1 pint cherry or grape tomatoes
• 1 small plus 1 large red onion
• 1 small plus 3 medium yellow onions

Meat, Poultry and Fish

• 3 pounds beef eye of round or bottom round roast
• 1 ½ pounds (4) boneless, skinless chicken breasts
• 2 pounds (8) thinly sliced boneless, skinless chicken breast cutlets
• 14 ounces mild Italian chicken sausage
• 1 package center‑cut bacon
• 1 ½ pounds (4) white fish fillets (flounder, fluke or tilapia)

Condiments and Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Olive oil spray or oil mister
• Kosher salt
• Pepper (fresh grind)
• Garlic powder
• Onion powder
• Dried parsley
• Smoked paprika and regular paprika
• Cayenne pepper
• Champagne vinegar
• Dried basil
• Reduced sodium soy sauce
• Honey
• Toasted sesame oil
• Sriracha sauce
• Cumin, oregano, ground cloves, bay leaves
• Sazon and crushed red pepper flakes
• Pure maple syrup
• Ground cinnamon
• Salsa Lizano (or your preferred seasoning)
• Ground ginger
• Mayonnaise
• Italian seasoning
• Red wine vinegar
• Cajun seasoning

Dairy & Refrigerated

• 1 18‑pack large eggs
• 1 block feta cheese
• 1 quart unsweetened vanilla almond milk
• 1 (16-ounce) container nonfat plain Greek yogurt
• 1 small wedge fresh Parmesan
• 1 small package hummus

Grains

• 1 (16-ounce) package orzo pasta
• 1 (16-ounce) package whole wheat spaghetti
• 1 package whole wheat pita bread
• 1 loaf sliced whole grain bread
• 1 small package dry white rice
• 1 medium package corn tortillas (about 16)

Canned and Jarred

• 1 small can chipotle peppers in adobo
• 1 (4-ounce) can tomato paste
• 4 (15-ounce) cans black beans
• 1 small jar peanut or almond butter
• 1 small jar kalamata olives
• 1 (32-ounce) carton low sodium chicken broth

Frozen

• 1 small bag corn kernels
• 1 small bag strawberries

Misc. Dry Goods

• 1 small package chia seeds (or ¼ cup from bulk)
• 1 small package pecan halves (or ½ cup from bulk)
• 1 small package unsweetened shredded coconut (or 2 tbsp from bulk)
• 1 small package sliced almonds (or ½ cup from bulk)
• Monk fruit, stevia or preferred sweetener (or 1 tbsp maple syrup or honey for chia pudding)
• 1 package chicken bouillon or Better than Bouillon
• Colored sprinkles (optional for Breakfast Banana Split)

You can choose gluten‑free alternatives for any grain items if desired.