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 to help you stay on track while enjoying a variety of satisfying, healthy meals.
Free 7 Day Healthy Meal Plan (June 23-29)
Zucchini is one of the most versatile vegetables—great for grilling, sautéing, baking or spiralizing. It adds a mild flavor and pleasant texture while being low in calories and rich in antioxidants, vitamin C, potassium and fiber. Try recipes like Perfectly Grilled Zucchini, Zucchini Rollatini, or a Chicken Panini with Zucchini, Tomato and Mozzarella for simple, flavorful meals that support healthy eating.
If you’re new to these meal plans, this 7-day guide is designed to be flexible. It leaves plenty of room to add beverages, snacks, fruit, dessert or a glass of wine, and you can swap recipes to suit your tastes. Depending on your goals, aim for at least 1,500 calories per day as a baseline—individual needs vary by age, sex, activity level and weight-loss goals.
A well-organized grocery list makes shopping faster, reduces waste, and keeps you prepared so you can cook at home more often. Meal planning also helps you save money and avoid last-minute takeout.
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Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a spiral-bound, 52-week planner with weekly meal grids, a 12-week meal plan, 30 recipes, and tear-out grocery lists. It includes space for gratitude, affirmations and intentions to help you start each week with focus. Many people find a printed planner useful for staying organized and consistent.
Where to find the meal planner
- Amazon (retailer)
- Barnes & Noble (retailer)
- Indie bookstores (IndieBound)
With grocery prices rising, meal planning is one of the best ways to manage your budget while maintaining healthy habits. For more budget-friendly plans, consider subscribing to curated meal-plan services that offer short trial periods and themed weekly menus.
Meal Plan:
This plan provides breakfast and lunch for one person Monday through Friday, while dinners and all weekend meals are sized for a family of four. Some recipes yield leftovers suitable for additional dinners or lunches. The shopping list below is comprehensive and covers every ingredient needed for the full week.
MONDAY (6/23)
B: Tropical Chia Pudding Breakfast Bowl
L: Italian Sub Broccoli Salad (½ recipe)
D: Cottage Cheese Gnudi with Raw Shredded Brussels Sprouts Salad (lemon and oil) and 2 ounces multigrain baguette
Total Calories: 1,179*
TUESDAY (6/24)
B: Tropical Chia Pudding Breakfast Bowl
L: Italian Sub Broccoli Salad
D: Crock Pot Picadillo with 2 corn tortillas, quick cabbage slaw and 1 ounce avocado
Total Calories: 1,133*
WEDNESDAY (6/25)
B: Feta Eggs with Zucchini
L: Italian Sub Broccoli Salad
D: Leftover Crock Pot Picadillo with 2 corn tortillas, quick cabbage slaw and 1 ounce avocado
Total Calories: 1,112*
THURSDAY (6/26)
B: Feta Eggs with Zucchini
L: Grilled Chicken Chickpea Salad
D: One-Pot Orzo with Sausage, Spinach and Corn
Total Calories: 1,127*
FRIDAY (6/27)
B: Green Smoothie
L: Grilled Chicken Chickpea Salad
D: Miso Salmon Skewers with Zucchini and Scallions with Instant Pot Rice
Total Calories: 1,125*
SATURDAY (6/28)
B: English Muffin Breakfast Sandwich (two sandwiches) with a peach
L: Thai Fried Rice with shrimp
D: Dinner out
Total Calories: 648*
SUNDAY (6/29)
B: Protein PB & J Smoothie Bowl (recipe x 4) drizzled with 1 tablespoon peanut butter
L: Deviled Egg Salad on 1 slice sourdough bread and 1 cup cherries
D: Chicken Tzatziki Bowls
Total Calories: 1,159*
*These calorie counts are a guide. Many women aim for around 1,500 calories per day during weight loss, but needs vary. Use a trusted calorie estimator to determine your personal target. The plan intentionally leaves room for snacks, beverages, coffee, fruit, dessert or a glass of wine.
For a printable version of the detailed plan and macros, refer to the associated printable document or keep a copy of this page for reference.
Shopping list
Produce
- 1 medium kiwi
- 1 small mango
- 4 medium peaches
- 1 small banana
- 1 ½ pounds cherries
- 2 medium plus 1 large lemon
- 2 small (5-ounce) avocados
- 5 mini (Persian) cucumbers (or 2 small English)
- 1 small plus 1 medium zucchini
- ½ pound broccoli florets
- 6 ounces Brussels sprouts (pre-shredded optional)
- 2 medium red bell peppers
- 2–3 Thai chili peppers (optional)
- 1 large head garlic
- 1 (2-inch) piece fresh ginger
- 1 large bunch scallions
- 1 (5-ounce) container baby spinach
- 1 small head white cabbage
- 1 small container or bunch fresh basil
- 1 small container or bunch fresh chives (or scallion greens)
- 1 small bunch fresh cilantro
- 1 dry pint cherry or grape tomatoes
- 3 small plus 2 medium vine-ripened tomatoes
- 2 small red onions
- 1 medium plus 1 large yellow onion
Meat, Poultry and Fish
- 1 package turkey bacon
- Small package Genoa salami (about 1½ ounces if sliced at deli)
- Small package lean deli ham (about 1½ ounces if sliced at deli)
- Small package deli turkey (about 1½ ounces if sliced at deli)
- 1 pound mild Italian chicken sausage
- 1 (6-ounce) boneless, skinless chicken breast (or 4 ounces pre-cooked)
- 1 pound boneless, skinless chicken thighs
- ½ pound peeled and deveined shrimp
- 1 pound skinless salmon fillet
- 2½ pounds 93% lean ground beef
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil mister or sprayer (optional)
- Kosher salt (e.g., Diamond Crystal)
- Pepper or pepper grinder
- Crushed red pepper flakes
- Red wine vinegar
- Oregano
- Soy sauce (regular or reduced sodium)
- Fish sauce
- Mayonnaise
- Dijon mustard
- Paprika
- Nutmeg
- Cumin
- Garlic powder
- Bay leaves
- Apple cider vinegar
- Mirin
- White miso paste
- Toasted sesame oil
- Rice vinegar
- Turmeric
Dairy & Refrigerated
- 2 dozen large eggs
- 1 quart unsweetened vanilla almond milk
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (6-ounce) container low-fat plain Greek yogurt
- 1 (16-ounce) container low-fat cottage cheese
- Tzatziki or ingredients to make your own
- 1 small package feta cheese in brine
- 1 small package sliced cheddar or American cheese
- 1 small package fresh mozzarella
- 1 small package reduced-fat provolone cheese
- 1 small wedge fresh Parmesan cheese
Grains
- Light whole wheat English muffins
- Small loaf sliced sourdough bread
- 1 (8-ounce) multigrain baguette
- Corn tortillas (about 16)
- Unbleached all-purpose flour (small package)
- Orzo pasta
- Dry jasmine rice
- Dry quinoa (or 2 cups pre-cooked)
Canned and Jarred
- 32-ounce carton low-sodium chicken broth
- 28-ounce jar marinara sauce or ingredients to make your own
- 8-ounce can tomato sauce
- Small jar dill pickles
- 28-ounce can chickpeas
- Small jar Castelvetrano olives
- Small jar pepperoncini
- Small jar mixed olives or capers
- Small jar peanut butter
Frozen
- Small package corn kernels
- Large package blueberries
- Large package strawberries
Misc. Dry Goods
- Small package chia seeds
- Monk fruit or preferred sweetener
- Small package unsweetened dried coconut (2 tablespoons if from bulk)
- Vanilla protein powder
*You can buy gluten-free alternatives if desired.