Discover a free, flexible 7-day weight-loss meal plan that includes breakfast, lunch and dinner ideas plus a complete shopping list to make meal prep simple. All recipes include nutrition information such as macros and Weight Watchers points to help you track your progress and stay on target.
Free 7 Day Healthy Meal Plan (March 18-24)
Spring is officially here, and with it comes a season of brighter, fresher meals. This week’s plan features vibrant spring produce and light dishes like Creamy Orzo with Asparagus and Peas and a simple Swiss Chard Frittata. If you’re planning ahead for Easter, consider recipes such as Classic Deviled Eggs, Mini Quiche, Roasted Asparagus, and a light Carrot Ginger Soup.
With grocery prices rising, meal planning is one of the best strategies to save money, reduce food waste and eat well. This plan is budget-conscious and flexible — swap meals, add snacks, or scale portions to fit your needs. For more budget-friendly options, consider the 5-day plans available by signing up for Relish+ (includes a 14-day free trial).
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a spiral-bound, 52-week planner built for practical meal planning. It includes tear-out weekly grids, a 12-week meal plan, 30 recipes (15 new), and grocery lists you can tear out and use on the fridge. There’s space for gratitude, weekly intentions and meal notes to help you start your week with purpose.
Buy the Skinnytaste meal planner here:
- Amazon
- Barnes & Noble
- IndieBound
A note about WW Points
All recipes on this plan include updated Weight Watchers (WW) points for the current program; points are shown in each recipe card. The WW button on recipe pages links to the Weight Watchers recipe builder so you can view how points were calculated and add them to your day (U.S. users must be logged into their WW account). Cookbook recipes in the index have also been updated.
About The Meal Plan
These free, 7-day flexible meal plans are intended as a guide to simplify healthy eating. Breakfasts and lunches Monday through Friday are portioned for one person, while dinners and weekend meals serve a family of four. The plan allows plenty of flexibility — add coffee, beverages, fruit, snacks, dessert or an extra serving if you need more calories. Depending on individual goals, aim for at least 1,500 calories per day as a general baseline, adjusting for age, activity level and weight goals.
A practical grocery list is included to make shopping faster, reduce waste and lower overall food costs. With a clear plan and ingredients on hand, you’ll spend less time deciding what to cook and more time enjoying nourishing meals. If you want to connect with others, the Skinnytaste Facebook Community is a great place to share photos and ideas. You can also subscribe by email to receive future meal plans directly.
Meal Plan:
Breakfast and lunch Monday–Friday are single servings; dinners and all weekend meals are sized for four people. Many recipes yield leftovers suitable for another dinner or lunch the following day. The shopping list covers every ingredient needed for the full week.
MONDAY (3/18)
B: High Protein Egg White Muffins with Turkey Bacon and a pear
L: Spicy Canned Salmon Rice Bowl
D: Pesto Pasta with Arugula, Asparagus, Peas and Pistachios
Total Calories: 1,008*
TUESDAY (3/19)
B: High Protein Egg White Muffins with Turkey Bacon and a pear
L: LEFTOVER Pesto Pasta
D: Slow Cooker Chicken Enchilada Stuffed Sweet Potatoes
Total Calories: 1,032*
WEDNESDAY (3/20)
B: High Protein Egg White Muffins with Turkey Bacon and a pear
L: Avocado Quinoa Salad
D: Sheet Pan Turkey Meatloaf and Broccoli with Instant Pot Mashed Potatoes
Total Calories: 1,159*
THURSDAY (3/21)
B: High Protein Egg White Muffins with Turkey Bacon and a pear
L: Avocado Quinoa Salad
D: Air Fryer Chicken Bites over ¾ cup brown rice with Shaved Brussels Sprout Salad with Pears and Pomegranate
Total Calories: 1,233*
FRIDAY (3/22)
B: Berry Cottage Cheese Breakfast Bowl
L: LEFTOVER 2 cups Shaved Brussels Sprout Salad with ¼ cup pistachios
D: Pineapple Shrimp Fried Rice
Total Calories: 1,143*
SATURDAY (3/23)
B: Lemon Blueberry Buttermilk Sheet Pan Pancakes with 1 tablespoon maple syrup
L: LEFTOVER Air Fryer Chicken Bites with ½ recipe Broccoli Salad
D: DINNER OUT
Total Calories: 670*
SUNDAY (3/24)
B: LEFTOVER Lemon Blueberry Buttermilk Sheet Pan Pancakes with 1 tablespoon maple syrup
L: Avocado Egg Salad on one slice whole grain bread with an orange
D: Za’atar Lamb Chops with Basic Quinoa and Chopped Feta Salad
Total Calories: 1,124*
*This weekly plan is a guide. Women aiming for weight loss should generally target around 1,500 calories per day, though individual needs vary. For a personalized calorie estimate, consult a trusted calculator. Use the extra calories allowance built into this plan to include beverages, fruit, snacks or an occasional treat. **Prepare an extra 3 cups cooked brown rice for Friday’s dinner and set aside 2 cups salad (dressing on the side) for Friday lunch.
*Full shopping list available in the linked Google document for printing and easy reference.
Shopping list
Produce
- 4 medium pears (any variety)
- 1 large red pear
- 4 medium oranges
- 1 small plus 2 medium lemons
- 1 medium lime
- 1 dry pint blueberries
- 1 (6-ounce) container blackberries
- 1 (6-ounce) container raspberries
- 1 small pomegranate (or container fresh pomegranate seeds)
- 2 medium pineapples
- 1 small head garlic
- 1 medium shallot
- 2 medium jalapenos
- 2 small (5-ounce) plus 1 medium (6-ounce) Hass avocado
- 1 medium orange or red bell pepper
- 1 package Persian (mini) cucumbers (about 7; or substitute 1 large English cucumber)
- 3 pounds broccoli florets
- ¾ pound Brussels sprouts (or one 12-ounce bag pre-shredded)
- 2 pounds Russet potatoes
- 1½ pounds (4 medium) sweet potatoes
- ½ pound asparagus
- 2 medium bunches scallions
- 1 medium bunch/container fresh basil
- 1 small bunch/container fresh chives
- 1 small bunch/container fresh dill
- 1 small bunch cilantro
- 1 (10-ounce) bag/clamshell baby arugula
- 1 large head Romaine lettuce
- 1 medium beefsteak or heirloom tomato
- 1 small red onion
- 1 small yellow onion
Meat, Poultry and Fish
- 1 package uncured turkey bacon
- 1 package center-cut bacon (or sub turkey bacon)
- 4 pounds boneless, skinless chicken breasts
- 1¼ pounds 93% lean ground turkey
- 1¼ pounds large peeled and deveined shrimp
- 1¾ pounds (8) bone-in lamb loin chops
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray or oil mister
- Kosher salt
- Pepper (ground or whole peppercorns)
- Garlic powder
- Adobo seasoning
- Light mayonnaise
- Sriracha
- Furikake (or crumbled nori and sesame seeds)
- Crushed red pepper flakes (optional)
- Ketchup
- Worcestershire sauce
- Italian dressing
- Italian seasoning
- Sazon (optional)
- Dijon mustard
- Apple cider vinegar
- Red wine vinegar
- Soy sauce
- Fish sauce
- Vanilla extract
- Maple syrup
- Za’atar
- Thyme
Dairy & Refrigerated
- 1 dozen large eggs
- 1 pint liquid egg whites
- 1 quart low-fat buttermilk
- 1 small container light sour cream
- 1 small tub whipped butter (or unsalted butter plus extra salt)
- 1 small box unsalted butter
- 1 (6-ounce) container nonfat plain Greek yogurt
- 1 (16-ounce) container low-fat cottage cheese
- 1 small package goat cheese
- 1 small package feta cheese
- 1 (8-ounce) bag shredded cheddar cheese
- 1 small wedge fresh Parmesan cheese
Grains
- 1 small package dry brown rice (or 6¾ cups cooked)
- 1 small package dry quinoa
- 1 small loaf sliced whole grain bread
- 1 small package unbleached all-purpose flour
- 1 small package white whole wheat flour
- 1 small package quick oats
- 1 (16-ounce) package whole wheat fusilli or short pasta
Canned & Jarred
- 1 (5-ounce) can skinless wild pink or red salmon in water
- 1 (10-ounce) can enchilada sauce (or ingredients to make your own)
- 1 (14.5-ounce) can vegetable or chicken broth
Frozen
- 1 small package peas (or buy fresh)
Dry Goods & Nuts
- 1 small package shelled pistachios (about ½ cup)
- 1 small package pepitas (about ¼ cup)
- 1 small package slivered almonds (about 2 tablespoons)
- 1 small package shelled sunflower seeds (about ¼ cup)
- 1 small package dried unsweetened cranberries (about ¼ cup)
- 1 small package granulated sugar
- Baking powder
- Baking soda
Non-Food Items
- Aluminum foil
*Gluten-free substitutes can be used where preferred.