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 stay on track with your goals.
7 Day Healthy Meal Plan (June 26–July 2)
Summer is here—longer sunny days, warm evenings and plenty of fresh produce. If you love zucchini and seasonal vegetables, this plan highlights easy, family-friendly recipes like zucchini casseroles, zucchini parmesan and zucchini tots, plus a few sweet options if you prefer to indulge. The weekly guide is designed to be adaptable, budget-conscious and simple to prepare.
Ultimate Meal Planner
The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner with weekly tear-out meal grids, a 12-week plan, 30 recipes, and grocery lists. It includes spaces for gratitude, intentions and weekly planning to make meal prep easier and more intentional.
Where to buy the meal planner
- Amazon
- Barnes & Noble
- Indie Bound
A note about WW Points
Recipes in this plan have been updated to reflect the current Weight Watchers program and display points under the recipe title. The recipe cards include a Weight Watchers button linking to the recipe builder for members to add recipes to their day. All cookbook recipes in the site index have also been updated.
About this meal plan
This 7-day healthy meal plan is a flexible guide with room to customize: add coffee, snacks, fruit, dessert, a glass of wine or swap any recipe for one you prefer. Breakfasts and lunches Monday–Friday are portioned for one person; dinners and weekend meals serve a family of four. Some recipes yield leftovers suitable for lunches or another dinner. Aim for at least 1,500 calories daily depending on your goals, age and activity level—this plan provides structure while allowing adjustments.
Meal planning helps you save time and money by creating a focused grocery list, reducing food waste and limiting last-minute dining out. The shopping list below covers everything needed for the week so you can shop efficiently and stay organized.
If you want community support, you can join the Skinnytaste Facebook group where members share photos, tips and recipe ideas. You can also subscribe to the email list to receive future meal plans directly.
Meal Plan
Breakfast and lunch on weekdays serve one; dinners and weekend meals serve four. Some recipes make enough for leftovers to enjoy the next day. The grocery list following the plan is comprehensive and intended to cover everything on the menu.
MONDAY (6/26)
B: Loaded Egg Muffins with 1 cup grapes
L: Grilled Chicken, Strawberry & Avocado Salad with Citrus Dressing
D: Cheesy Vegetarian Zucchini Enchiladas (double batch) with Black Bean, Avocado, Cucumber & Tomato Salad
Total Calories (approx.): 1,099
TUESDAY (6/27)
B: Loaded Egg Muffins with 1 cup grapes
L: Grilled Chicken, Strawberry & Avocado Salad with Citrus Dressing
D: Leftover Cheesy Vegetarian Zucchini Enchiladas with leftover Black Bean, Avocado, Cucumber & Tomato Salad
Total Calories (approx.): 1,099
WEDNESDAY (6/28)
B: Loaded Egg Muffins with 1 cup grapes
L: 1/3 batch Arugula Pasta Salad with Chickpeas
D: Mediterranean Meatballs
Total Calories (approx.): 1,108
THURSDAY (6/29)
B: Loaded Egg Muffins with 1 cup grapes
L: 1/3 batch Arugula Pasta Salad with Chickpeas
D: Summer Vegetables with Sausage and Potatoes Skillet plus Caprese Salad
Total Calories (approx.): 1,049
FRIDAY (6/30)
B: Protein PB & J Smoothie Bowl
L: 1/3 batch Arugula Pasta Salad with Chickpeas
D: Fish Florentine with Garlic Mashed Potatoes
Total Calories (approx.): 1,157
SATURDAY (7/1)
B: High-Protein Enchilada Scrambled Eggs (quadruple batch)
L: Smash Tacos
D: Dinner out
Total Calories (approx.): 722
SUNDAY (7/2)
B: Tropical Chia Pudding Breakfast Bowl (double batch)
L: Tuna Poke Salad (double batch)
D: Air Fryer Chicken Thighs with Mediterranean Quinoa Salad and Raw Shredded Brussels Sprouts with Lemon & Oil
Total Calories (approx.): 1,148
Notes: Make a large batch of enchilada sauce so you have leftovers for Saturday morning. Calorie totals are a guide; many women aim for ~1,500 calories per day depending on personal goals. The plan allows room to add snacks, beverages and extras as needed.
Shopping List
Produce
- 1½ lb seedless grapes
- 2 medium kiwis
- 2 small mangoes
- 1 navel orange
- 5 medium lemons + 1 large lemon
- 2 limes
- 1 (12-oz) container fresh strawberries
- 5 large Hass avocados (about 7 oz each)
- 2 red bell peppers, 1 yellow bell pepper, 1 orange bell pepper
- 2 English cucumbers and 6 mini (Persian) cucumbers
- 6 oz Brussels sprouts (or pre-shredded)
- 6 medium zucchini
- 2 heads garlic
- 1 lb baby red potatoes
- 2 lb Yukon Gold potatoes
- 2 large bunches scallions
- Fresh herbs: basil, rosemary or thyme, dill, Italian parsley, cilantro
- 1 head butter lettuce
- 1 lb bag baby arugula; 1 lb bag baby spinach
- 3 medium + 1 large vine-ripened tomatoes; 1 pint cherry or grape tomatoes
- 1 red onion; 1 small + 1 large yellow onion
Meat, Poultry & Fish
- 1 (8-oz) boneless, skinless chicken breast
- 6 bone-in, skin-on chicken thighs
- 2 lb 93% lean ground turkey
- 1 lb Italian chicken sausage
- 1¼ lb (approx. 4) thick white fish fillets (grouper, bass or halibut)
- 1 lb sushi-grade tuna
- 1 package center-cut bacon
Grains & Pasta
- Small bag dry quinoa
- Corn tortillas (8)
- 8-inch flour tortillas (8)
- Pearl Israeli couscous (whole wheat if available)
- Penne or rotini pasta
- Plain unseasoned panko breadcrumbs
Condiments & Spices
- Extra virgin olive oil; canola oil; cooking spray
- Olive oil spray or mister
- Kosher salt and fresh ground pepper
- Balsamic vinegar; garlic powder; onion powder; paprika; adobo seasoning
- Mexican chili powder; cumin; taco seasoning
- Reduced sodium soy sauce; sesame oil; sriracha; rice wine vinegar
- Furikake; herbs de Provence or oregano
Dairy & Refrigerated
- 1 dozen large eggs (or 18-pack if also using whole eggs in recipes)
- 1 quart liquid egg whites; 1 (8-oz) bottle nonfat milk
- 1 (8-oz) carton half-and-half; 1 quart unsweetened vanilla almond milk
- Small tubs of whipped butter and salted butter
- Reduced-fat cream cheese; light sour cream; feta; wedge fresh Parmesan
- 1 (32-oz) container nonfat plain Greek yogurt
- Shredded cheddar; 2 bags reduced-fat Mexican cheese blend; fresh mozzarella log
- Optional: tzatziki sauce or plain Greek yogurt; pico de gallo or ingredients to make your own
Canned & Jarred
- 1 (15.5-oz) can black beans
- 1 (15-oz) can chickpeas
- Sun-dried tomatoes; peanut butter; chipotle peppers in adobo
- Kalamata olives; 1 (32-oz) carton reduced-sodium chicken broth; 1 (29-oz) can tomato sauce
Frozen
- Small package frozen blueberries; sliced strawberries; chopped spinach; shelled edamame
Misc. Dry Goods
- Chia seeds; unsweetened shredded coconut (¼ cup if from bulk)
- Prepared wasabi (tube); monk fruit sweetener or stevia; raw slivered almonds
Non-food
- Parchment paper
Note: You may substitute gluten-free products where desired. A printable shopping list and additional recipe notes are available in the original plan documents for convenience.