A free, flexible 7-day weight-loss meal plan that includes breakfast, lunch and dinner ideas plus a complete shopping list. All recipes contain macros and Weight Watchers points where applicable to help you stay on track.
Free 7 Day Healthy Meal Plan (Jan 29–Feb 4)
I’m excited to be going on my first book tour Feb 6–11. If you plan to attend, be sure to reserve a ticket (required) — tickets include a signed copy of Skinnytaste Simple.
With grocery prices rising, many families and individuals are tightening their food budgets and getting creative in the kitchen. One of the best ways to save money and maintain healthy eating is to plan your meals in advance. Meal planning reduces food waste, saves time at the grocery store and helps you stick to nutritious choices.
If you want more budget-friendly plans, there are 5-day meal plan options available through Relish+. You can also explore the full recipe index to swap meals or customize the plan to suit your tastes and dietary needs.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a spiral-bound 52-week planner with weekly planning grids, a 12-week meal plan, 30 recipes (15 new), and tear-out grocery lists. It includes space for gratitude, affirmations and weekly intentions to help you start each week with focus. It’s a practical tool for anyone who wants to streamline meal planning and grocery shopping.
Where to buy the Skinnytaste meal planner
- Amazon
- Barnes & Noble
- IndieBound
A note about Weight Watchers points
All recipes on this plan have been updated to reflect the current Weight Watchers program, and points are displayed beneath each recipe title. Use the recipe builder on the WW website (US only, you must be logged into your account) to view how points were calculated and add recipes to your day.
About this meal plan
These free 7-day meal plans are designed as flexible guides. Breakfasts and lunches Monday–Friday serve one person; dinners and weekend meals are sized for a family of four. Several recipes yield leftovers that work as additional lunches or dinners.
The plan leaves plenty of wiggle room so you can add coffee, beverages, fruit, snacks, dessert or wine, and swap recipes with others from the recipe index. Depending on your goals, aim for at least 1,500 calories per day as a baseline, but adjust based on your age, activity level and personal needs.
A clear, organized grocery list is included to make shopping efficient and to help you save money and time. Having a detailed list prevents impulse buys and reduces food waste, making it easier to follow the plan.
If you’re on Facebook, consider joining the Skinnytaste Facebook Community where members share photos and tips from the recipes they make. You can also subscribe via email to receive future meal plans directly.
Meal Plan
Breakfasts and lunches Monday–Friday are single-serve; dinners and weekend meals are for four people. Some dishes make leftovers for a second meal or next-day lunch. The shopping list that follows covers everything needed for the entire week.
MONDAY (1/29)
B: High-Protein Scrambled Eggs with Cottage Cheese with Pico de Gallo (½ recipe)
L: Beef Barley Soup*
D: White Bean Scampi with Linguine
Total Calories: 1,117**
TUESDAY (1/30)
B: High-Protein Scrambled Eggs with Cottage Cheese with leftover Pico de Gallo
L: Beef Barley Soup
D: Shrimp Tacos with Navel Orange Salad and Avocado
Total Calories: 1,113**
WEDNESDAY (1/31)
B: Savory Cottage Cheese Bowl
L: Beef Barley Soup
D: Crispy Baked Chicken Thighs with Black Beans and Rice and a green salad
Total Calories: 1,128**
THURSDAY (2/1)
B: Savory Cottage Cheese Bowl
L: Beef Barley Soup
D: Leftover Crispy Baked Chicken Thighs with Black Beans and Rice and a green salad
Total Calories: 1,128**
FRIDAY (2/2)
B: Peanut Butter Breakfast Oatmeal Bowl
L: Antipasto Salad
D: Pesto Salmon (double recipe) with Basic Quinoa and Easy Garlic Broccolini
Total Calories: 1,148**
SATURDAY (2/3)
B: Sausage, Cheese and Veggie Breakfast Casserole
L: Antipasto Salad (quadruple recipe)
D: Dinner out
Total Calories: 484**
SUNDAY (2/4)
B: Leftover Sausage, Cheese and Veggie Breakfast Casserole
L: Sweet Potato Soup with Sausage and Kale with 2 ounces multigrain baguette
D: Crock Pot Pork Roast with Wilted Baby Spinach with Garlic and Oil
Total Calories: 1,056**
*Make the soup Sunday evening if you prefer.
**These calorie totals are estimates provided as a guide. Women may aim for around 1,500 calories per day depending on individual needs. A calorie calculator can help estimate your personal requirements. The plan allows room to add beverages, snacks or extras as desired.
#Green salad: 12 cups mixed greens, 4 scallions, 1 cup each tomatoes, carrots, cucumbers and chickpeas, and ½ cup light vinaigrette.
*Google Doc with the shopping list and printable version is available for convenience.
Shopping list
Produce
- 5 medium navel oranges
- 3 medium limes
- 1 medium lemon
- 1 medium banana
- 1 (6-ounce) container raspberries
- 1 (6-ounce) container blueberries
- 3 medium heads garlic
- 1 medium shallot
- 2 small jalapeños
- 1 medium plus 1 large red bell pepper
- 2 large cubanelle peppers
- 1 large (7-ounce) Hass avocado
- 8 Persian cucumbers (or 2 large English cucumbers)
- 1 (8-ounce) package sliced mushrooms
- 1 (5-ounce) package shiitake mushrooms
- 1 small bunch celery
- 4 medium carrots
- 1 pound sweet potatoes
- 2 medium bunches broccolini
- ½ pound broccoli florets
- 1 medium bunch scallions
- 1 small plus 1 large bunch cilantro
- 1 small bunch Italian parsley
- 1 small bunch fresh rosemary (or 1 tsp dried for soup)
- 1 medium bunch culantro (optional)
- 1 medium bunch Lacinato kale or Swiss chard
- 1 large head romaine lettuce
- 1 (8-ounce) bag plus 1 (1-pound) bag baby spinach
- 1 (5-ounce) bag plus 1 (1-pound) bag mixed greens
- ½ small head green or purple cabbage (or 1 small bag pre-shredded)
- 2 (1-pound) packages cherry or grape tomatoes
- 2 medium vine-ripened tomatoes
- 1 small red onion
- 1 small white onion
Meat, poultry and fish
- 1½ pounds lean beef round stew meat
- 1 pound (24) jumbo peeled and deveined shrimp
- 1¼ pounds (4) skin-on salmon fillets
- 8 bone-in, skin-on chicken thighs
- 1½ pounds mild Italian chicken sausage
- 2 pounds lean boneless pork sirloin roast
- 1 large package sliced prosciutto (about 10 slices needed)
- 1 package turkey pepperoni
Grains
- 1 small package dry barley
- 1 package whole wheat linguine
- 1 small package corn tortillas (about 8)
- 1 small package long-grain white rice
- 1 small package dry quinoa
- 1 small package quick or old-fashioned oats
- 1 (8-ounce) multigrain baguette
Condiments and spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray or oil mister
- Kosher salt
- Black pepper or peppercorn grinder
- Crushed red pepper flakes
- Bay leaves
- Tajín or Old Bay (for shrimp tacos)
- Mayonnaise
- Sriracha or hot sauce
- Red wine vinegar
- Dijon mustard
- Honey
- Italian dressing
- Adobo seasoning
- Apple cider vinegar
- Garlic powder
- Sazón
- Oregano
- Light vinaigrette dressing (or ingredients to make your own)
- Thyme
- Soy sauce
- Balsamic vinegar
Dairy & refrigerated
- 1 dozen large eggs
- 1 pint liquid egg whites
- 1 (16-ounce) container low-fat cottage cheese
- 1 (16-ounce) bag shredded part-skim mozzarella
- 1 small box unsalted butter or vegan butter
- 1 small wedge fresh Parmesan
- 1 (8-ounce) container skim milk
- 1 (6–8-ounce) container plain Greek yogurt or sour cream
- 1 small container dairy-free heavy cream (optional for soup)
Canned & jarred
- 2 (15-ounce) cans cannellini or navy beans
- 1 (15-ounce) can black beans
- 1 (15-ounce) can chickpeas
- 1 small jar creamy peanut butter
- 1 medium jar green or black pitted olives
- 1 small jar pepperoncini
- 1 (16-ounce) jar roasted red peppers
- 1 jar giardiniera
- 1 small jar pesto or ingredients to make your own
- 2 (32-ounce) cartons unsalted chicken bone broth
- 1 (14-ounce) can low-sodium chicken broth
Misc. dry goods
- 1 small package stone-ground polenta
- 1 package vegetable or chicken bouillon cubes
- 1 small package almonds (or bulk purchase)
- 1 small package chia seeds (or bulk purchase)
- 1 small bottle dry white wine
- 1 small package shelled pistachios (or bulk purchase)
*You may choose gluten-free alternatives where needed.