A free, flexible 7-day healthy weight-loss meal plan with breakfast, lunch and dinner ideas plus a complete shopping list. All featured recipes include macros and Weight Watchers points where applicable.
Free 7 Day Healthy Meal Plan (Sept 2–8)
As summer winds down and the back-to-school season begins, this week’s meal plan focuses on simple, satisfying recipes that make weeknights and packed lunches easier. You’ll find kid-friendly lunch suggestions, make-ahead meal-prep options and slow-cooker dinners to help get meals on the table after a busy day. The plan is designed to be flexible so you can swap recipes, scale servings, or add snacks, drinks and treats as needed.
If you’re new to these meal plans, they’re intended as a guide with plenty of flexibility. You can add more food, coffee, beverages, fruit, snacks, dessert or wine, and you can replace any recipe with one you prefer. Aim for at least 1,500 calories per day depending on your goals, age and activity level; this plan provides a baseline that you can adjust. The included grocery list is organized to simplify shopping, help reduce waste and save time and money.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a spiral-bound, 52-week planner with weekly tear-out grids, a 12-week meal plan, 30 recipes (including 15 new ones) and tear-out grocery lists. It also includes sections for gratitude, affirmations and weekly intentions to help you start the week focused and organized.
Where to buy the Skinnytaste meal planner
- Amazon
- Barnes & Noble
- IndieBound
A note about WW Points
Recipes in this plan have been updated to reflect the current Weight Watchers program and display WW points where applicable. Use the recipe card information to view how points were calculated and, if you use Weight Watchers, add recipes to your day through your account when available.
With grocery prices on the rise, meal planning is one of the best ways to stay on budget while eating healthfully. Planning reduces impulse purchases, lowers food waste and helps you cook more at home. For more budget-focused plans, consider shorter meal-plan series or five-day budget plans available through meal-plan services.
Current favorite deals
Here are a few useful items on sale right now that can make meal prep and kitchen routines easier: a versatile nonstick pan, a sourdough starter kit, a salad spinner, travel luggage for the season, and a home ice cream maker. These are handy picks for anyone who likes to cook at home or prepare meals ahead.
Meal Plan
Breakfasts and lunches Monday through Friday are planned for one serving; dinners and all weekend meals are scaled to serve four. Several recipes yield leftovers suitable for a second night or for lunch the next day. The shopping list that follows includes everything needed to prepare every recipe in the plan; scale quantities if you are cooking for more people.
MONDAY (9/2)
B: Baked oatmeal with blueberries and bananas, served with ½ cup nonfat plain Greek yogurt and ½ teaspoon honey.
L: Italian shrimp salad with summer macaroni salad (tomatoes and zucchini) and spinach-artichoke crostini.
D: Asian grilled chicken with coleslaw and grilled corn on the cob.
Estimated total calories: 1,131**
TUESDAY (9/3)
B: Leftover baked oatmeal with ½ cup nonfat Greek yogurt and ½ teaspoon honey.
L: Pan bagnat (half recipe) with an apple.
D: Tofu tacos with potatoes and jalapeños, served with a cup of southwestern black bean salad.
Estimated total calories: 1,289**
WEDNESDAY (9/4)
B: Leftover baked oatmeal with yogurt and honey.
L: Pan bagnat with an apple.
D: Cilantro-lime shrimp with quick Mexican brown rice and leftover southwestern black bean salad.
Estimated total calories: 1,084**
THURSDAY (9/5)
B: Savory cottage cheese bowl.
L: Pan bagnat with an apple.
D: White chicken chili topped with 2 tablespoons shredded Jack cheese and a side of cornbread muffins.
Estimated total calories: 1,218**
FRIDAY (9/6)
B: Savory cottage cheese bowl.
L: Leftover white chicken chili with shredded Jack cheese and cornbread muffins.
D: Korean-inspired salmon rice bowl.
Estimated total calories: 1,246**
SATURDAY (9/7)
B: Bacon, egg and avocado bagel sandwich.
L: Buffalo shrimp lettuce wraps with eight baby carrots and 2 tablespoons low-fat buttermilk ranch dressing.
D: Dinner out.
Estimated total calories: 665**
SUNDAY (9/8)
B: Peanut butter breakfast oatmeal bowl (recipe batch for four).
L: Pepperoni pizza bites with eight baby carrots and 2 tablespoons low-fat buttermilk ranch dressing.
D: Juicy grilled pork chops with a sweet potato salad.
Estimated total calories: 1,291**
*Adjust ingredient quantities and serving sizes if cooking for a larger group.
**These calorie estimates are a general guide; many women aim for about 1,500 calories per day depending on individual needs and goals. Use a calorie calculator to estimate personal requirements and add snacks, beverages or extras as desired.
#Use a double batch of bagel dough if you want breakfast bagels and extra for Sunday lunch.
A downloadable Google doc version of the plan and shopping list is available for easy printing and editing.
Shopping list
Produce
- 6 medium bananas (2 very ripe)
- 3 medium apples
- 2 dry pints blueberries
- 1 (6-ounce) container raspberries
- 3 lemons (2 small, 1 medium)
- 5 medium limes
- 3 small + 1 medium Hass avocados
- 2 medium heads garlic
- 1 small + 1 medium shallot
- 1 (3-inch) piece fresh ginger
- 1 small zucchini
- 8 ears of corn
- 5 jalapeños (mix of medium and large)
- 1 medium red bell pepper
- 2 small poblano peppers
- 1¼ lb sweet potatoes (about 2 medium)
- 1 medium Russet potato
- 1 small bunch celery
- 1 small bag shredded carrots
- 1 large bag baby carrots
- 8 mini (Persian) cucumbers
- 1 medium bunch scallions
- 1 small bunch/container chives
- 1 small bunch Italian parsley
- 1 small bunch cilantro
- ½ small head red cabbage (or pre-shredded bag)
- ½ small head green cabbage (or pre-shredded bag)
- 1 (6-ounce) container baby spinach
- 1 (5–6-ounce) container baby arugula
- 1 small head romaine or butter lettuce
- 1 dry pint + 1 lb grape or cherry tomatoes
- 2 medium vine tomatoes
- 1 medium heirloom tomato
- 2 medium plum tomatoes
- 2 medium red onions
- 2 medium yellow onions
Meat, Poultry & Fish
- 1¼ lb cooked tail-off jumbo shrimp
- 2½ lb raw peeled and deveined large or jumbo shrimp
- 1¼ lb (4) skinless salmon fillets
- 1½ lb (8) boneless, skinless chicken breast cutlets
- 1½ lb boneless, skinless chicken breasts or thighs
- 1¾ lb (4) bone-in center-cut pork chops
- 1 package center-cut bacon
- 1 small package turkey pepperoni
Condiments & Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray or oil mister
- Kosher salt
- Fresh ground pepper
- Honey
- Cinnamon
- Vanilla extract
- Light mayonnaise
- Red wine vinegar
- Dijon mustard
- Dried oregano
- Garlic powder
- Crushed red pepper flakes
- Toasted sesame seeds
- Reduced-sodium soy sauce
- Teriyaki sauce
- Toasted sesame oil
- White wine vinegar
- Chili powder
- Smoked paprika
- Paprika
- Cumin
- Cayenne pepper
- Bay leaves
- Gochujang
- Mirin
- Frank’s RedHot sauce
- Onion powder
- White balsamic vinegar
- Apple cider vinegar
- Thyme
- Sage
Dairy & Refrigerated
- 1 18-pack large eggs
- 1 (14-ounce) package extra-firm tofu
- 1 (16-ounce) container low-fat cottage cheese
- 1 (16-ounce) + 1 (32-ounce) container nonfat plain Greek yogurt
- 1 (8-ounce) block light cream cheese
- 1 (8-ounce) container nonfat sour cream
- 1 small wedge Parmigiano Reggiano
- 1 (8-ounce) bag shredded part-skim mozzarella
- 1 (8-ounce) bag shredded Monterey Jack
- 1 pint skim milk (or milk of your choice)
- 1 pint low-fat buttermilk
Grains
- All-purpose unbleached flour (small package)
- Quick or old-fashioned oats
- 1 (16-ounce) package elbow pasta
- 1 (11-ounce) baguette
- 1 small crusty loaf (about 7 ounces), such as French or ciabatta
- 1 package corn tortillas
- Yellow cornmeal
- Dry brown rice (or 7 cups pre-cooked)
Canned & Jarred
- Large jar mixed Italian pitted olives
- 1 (14-ounce) can artichoke hearts in water
- 1 small jar capers
- 1 small can or jar anchovy fillets in oil (optional)
- 1 (5-ounce) can tuna in water
- 1 (4-ounce) can or tube tomato paste
- 1 small jar marinara or pizza sauce
- 1 small jar salsa
- 1 (32-ounce) carton low-sodium chicken broth
- 1 (15.5-ounce) can black beans
- 1 (15-ounce) can Great Northern or Navy beans
- 1 small jar creamy peanut butter
Dry Goods & Baking
- Baking powder
- Walnut or pecan halves (¼ cup) or small package
- Shelled roasted pistachios (2 tbsp) or small package
- Almonds (¼ cup) or small package
- Chia seeds (about 1½ tbsp) or small package
- Granulated sugar
You may choose gluten-free versions of grains and flours if desired.