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 where available.
Free 7 Day Healthy Meal Plan (May 13–19)
Fruit-based desserts are some of my favorites, and strawberries rank near the top. These berries are rich in nutrients and antioxidants while being low in calories — a real win. When selecting strawberries, look for bright color, firm texture (avoid mushy berries), and a sweet, fragrant aroma. Ripe strawberries should smell inviting.
Any of these strawberry treats will likely become household favorites. Try the simple 3-Ingredient Strawberry Romanoff, a new favorite Strawberry Eton Mess, or a Strawberry Swiss Roll for an elegant presentation.
About The Meal Plan
If you’re new to these plans, this free 7-day healthy meal plan is meant as a flexible guide. There’s plenty of wiggle room to add extra food, coffee, beverages, fruit, snacks, dessert, wine, or to swap recipes to suit your tastes. Depending on your goals, aim for at least 1,500 calories per day as a baseline; individual needs will vary by age, weight, activity level, and objectives.
This plan includes a clear, organized grocery list to make shopping easier and less stressful. Planning ahead saves time and money, reduces food waste, and helps keep you on track by ensuring you have everything you need at home.
If you enjoy community support, consider joining the Skinnytaste Facebook Community where members share photos and ideas from the meal plans. You can also subscribe to the email list to receive future meal plans directly in your inbox.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner with weekly planning grids that you can tear out and post on your fridge, a 12-week meal plan, 30 recipes (including 15 new ones), and tear-out grocery lists. There’s space for gratitude, affirmations, and weekly intentions so you can start each week with focus. It’s a helpful tool for staying organized and consistent.
Where to buy the Skinnytaste meal planner
- Amazon
- Barnes & Noble
- Independent bookstores (IndieBound)
A note about WW Points
If you follow Weight Watchers, recipes in this plan have been updated to reflect the current program and display points in the recipe details. The WW recipe builder is used to determine each recipe’s points. Cookbook recipes in the index have been updated as well.
With grocery prices rising, many of us are adjusting budgets and getting creative in the kitchen. One of the best ways to stay on budget while eating well is to meal plan. For more budget-friendly 5-day plans, consider meal-planning services that offer sample plans and recipes.
My 5 Favorite Deals Right Now
Here are five products I recommend checking for current sales and deals this weekend:
- KitchenAid Artisan Series Stand Mixer – a versatile stand mixer often discounted during sales.
- BRONAX Pillow Slippers – comfy, casual slides ideal for around the house.
- Lou Rota Monogram Mug – a pretty monogram mug that makes a nice gift or treat.
- Le Creuset Enameled Cast Iron Skinny Grill – a durable grill pan that performs well for summer grilling.
- Bissell Little Green Carpet Cleaner – useful for spot-cleaning carpets and upholstery during spring cleaning.
Meal Plan:
Breakfast and lunch Monday through Friday are planned for one serving each, while dinners and all weekend meals are sized to serve a family of four. Some recipes yield leftovers suitable for a second night or for lunch the following day. The grocery list below is comprehensive and covers everything needed for the week.
MONDAY (5/13)
B: Savory Cottage Cheese Bowl
L: Classic Egg Salad in a low-carb wrap with ½ cup mixed greens and ½ cup grapes
D: Sheet Pan Baked Feta with Broccolini, Tomatoes, and Chickpeas with ¾ cup Quinoa
Total Calories: 1,082*
TUESDAY (5/14)
B: Savory Cottage Cheese Bowl
L: Classic Egg Salad in a low-carb wrap with ½ cup mixed greens and ½ cup grapes
D: Shrimp Tacos with Best Guacamole and 12 tortilla chips
Total Calories: 1,063*
WEDNESDAY (5/15)
B: Classic Egg Salad on one slice of whole-grain bread and 1 cup mixed berries
L: Italian Sub Broccoli Salad (half recipe)
D: Marry Me Chicken with ¾ cup jasmine rice** and Roasted Asparagus
Total Calories: 1,191*
THURSDAY (5/16)
B: Classic Egg Salad on one slice of whole-grain bread and 1 cup mixed berries
L: Italian Sub Broccoli Salad
D: Pepper Steak with Thai Fried Rice
Total Calories: 1,259*
FRIDAY (5/17)
B: Mushroom Toast
L: Italian Sub Broccoli Salad
D: Fish en Papillote with Arugula Salad
Total Calories: 1,048*
SATURDAY (5/18)
B: Babka-Inspired Bagels (double dough) with 2 tablespoons reduced-fat cream cheese and 1 cup mixed berries
L: Seared Tuna Salad with Wasabi Butter Sauce
D: Dinner out
Total Calories: 596*
SUNDAY (5/19)
B: Omelet Tortilla Breakfast Wrap (recipe multiplied to serve 4)
L: Pizza Sausage Rolls with 8 baby carrots
D: Grilled Chicken Sandwich with Coleslaw
Total Calories: 1,124*
*This plan is a guide. Women may aim for about 1,500 calories per day depending on individual needs. I’ve left room for you to add extras such as coffee, drinks, fruit, snacks, dessert, or wine. **Make an extra 3 cups of rice for Thursday’s dinner.
The full shopping list below covers produce, proteins, pantry items, and small extras needed to complete the week of meals.
Shopping list
Produce
- ½ pound seedless grapes
- 1 medium plus 1 large lemon
- 3 medium limes
- 1 dry pint blueberries
- 1 (6-ounce) container blackberries
- 1 (6-ounce) container raspberries
- 1 (1-pound) container strawberries
- 2 mini (Persian) cucumbers or 1 small English cucumber
- 2 medium red bell peppers
- 1 small jalapeño (plus 1 optional for guacamole)
- 2–3 Thai chilies (optional, for heat in Thai Fried Rice)
- 3 medium (6-ounce) Hass avocados
- 1 large head garlic
- 1 small and 1 medium shallot
- 1 medium radish (optional, for garnish)
- 2 bunches broccolini
- 1 pound asparagus
- ½ pound broccoli florets
- 9 ounces baby bella or white mushrooms
- 1 large bag baby carrots
- 1 medium bag shredded carrots
- 1 small bunch scallions
- 1 small bunch fresh dill
- 1 small bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 1 small head red cabbage
- 1 small head green cabbage
- 1 (1-pound) clamshell baby spinach
- 1 (1-pound) clamshell baby arugula
- 1 pint heirloom cherry tomatoes
- 1 (1-pound) container grape or cherry tomatoes
- 2 medium vine-ripened tomatoes
- 1 small and 1 medium red onion
- 2 large yellow onions
Meat, Poultry & Fish
- 1 pound (about 24) jumbo peeled and deveined shrimp
- 1½ pounds (4) boneless, skinless white fish fillets (branzino, bass, or flounder)
- 1¼ pound (4) ahi or yellowfin tuna steaks (fresh or frozen)
- 1½ ounces Genoa salami
- 1½ ounces lean deli ham
- 1½ ounces deli turkey
- 3 pounds (6) boneless, skinless chicken breasts
- ½ pound chicken breast, shrimp, beef, pork, or tofu (for Thai Fried Rice)
- 2 raw Italian chicken sausages
- 1 package center-cut bacon
- ¾ pound top-round beef
Condiments & Spices
- Extra virgin olive oil
- Vegetable oil
- Olive oil spray or oil mister
- Kosher salt
- Pepper grinder or fresh peppercorns
- Regular or light mayonnaise
- Paprika
- Crushed red pepper flakes
- Seasoned salt (Tajin or Old Bay)
- Sriracha
- Red wine vinegar
- Oregano
- Regular or reduced-sodium soy sauce*
- Rice wine
- Fish sauce
- Dukkah or za’atar seasoning
- Cinnamon
- Black and white sesame seeds
- Wasabi paste
- Garlic powder
- Cayenne pepper
- Dijon mustard
- White wine vinegar
Dairy & Refrigerated
- 1 (18-pack) large eggs
- 1 pint liquid egg whites
- 1 (16-ounce) container low-fat cottage cheese
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 small container sour cream
- 1 (8-ounce) container half and half
- 1 (8-ounce) container whole milk
- 1 (8-ounce) chunk feta cheese
- 1 package sliced reduced-fat provolone
- 1 small chunk fresh mozzarella
- 1 small wedge fresh Parmesan
- 1 small box unsalted butter
- 1 (8-ounce) block reduced-fat cream cheese
Grains
- Whole wheat sandwich rolls
- Large low-carb whole wheat wraps
- Corn tortillas (about 8)
- 1 small loaf sliced whole-grain bread
- 1 small sourdough roll or loaf (or substitute whole-grain bread)
- Panko breadcrumbs
- Unbleached all-purpose flour
- Dry quinoa
- Dry jasmine rice
- Large bag tortilla chips
Canned & Jarred
- 1 (29-ounce) can chickpeas
- 1 (15-ounce) can white beans
- Small jar sliced pepperoncini
- Small jar or can Castelvetrano olives
- Small jar marinated artichoke hearts
- Small jar sundried tomatoes in oil
- Large jar dill pickle chips
- 1 (32-ounce) carton chicken broth
- 1 small can tomato paste (or tube)
- Small jar pizza sauce or marinara
Dry Goods & Misc.
- 1 bottle white wine (Sauvignon Blanc or similar)
- Baking powder
- Cornstarch
- Granulated sugar
- Mini semi-sweet chocolate chips
- Roasted shelled pistachios (about 2 tablespoons if from bulk)
Non-Food
- Parchment paper
*You can choose gluten-free products if desired.
Notes: Double the dough recipe for the Sunday lunch bagels. A Google Doc with the full plan and printable shopping list is available from the original plan source for convenience and to help you print or save the list.