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 track your goals.
7 Day Healthy Meal Plan (May 22–28)
With Memorial Day approaching, it’s the perfect time to fire up the grill. If you’re seeking great burger ideas, try options like an Easy Inside Out Turkey Cheeseburger, a Naked Salmon Burger, Spicy Black Bean Burgers, or an Aloha Teriyaki Shrimp Burger. Round out meals with a complementary side and finish with a light dessert such as a Red, White and Blueberry Trifle.
Rising grocery prices mean many of us are adapting menus and budgets. Meal planning is one of the most effective ways to control spending while keeping meals healthy. If you want more budget-focused plans, consider signing up for meal planning services that offer additional weekly menus and grocery guides.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a spiral-bound, 52-week planner with weekly tear-out grids, a 12-week sample meal plan, and grocery lists. It also includes 30 recipes (15 new) and dedicated space for gratitude, intentions, and meal prep planning—designed to help you start each week organized and intentional.
Where to buy the Skinnytaste meal planner
- Amazon
- Barnes & Noble
- IndieBound
A note about WW Points
All recipes in this plan have updated Weight Watchers points reflecting the current program. The WW button on recipe cards links to the Weight Watchers recipe builder (US access requires logging in), where points were calculated. Cookbook recipes and the recipe index have also been updated.
About this Meal Plan
These free 7-day flexible healthy meal plans are intended as a guide and leave plenty of room for personalization. You can add snacks, extra portions, beverages, desserts, or swap recipes to suit taste and dietary needs. Breakfasts and lunches Monday–Friday are sized for one serving; dinners and weekend meals are sized for a family of four. Many recipes yield leftovers suitable for another meal or next-day lunch.
Aim for at least 1,500 calories per day depending on your goals and needs; calorie requirements vary by age, weight and activity level. The plan includes a clear grocery list to simplify shopping, reduce waste and keep you on track.
If you’re active in online communities, consider joining the Skinnytaste Facebook group to exchange photos, tips and recipe ideas. You can also subscribe to the mailing list to receive meal plans directly to your inbox.
Meal Plan
Breakfasts and lunches on weekdays serve one; dinners and weekend meals serve four. Some dishes make enough for leftovers or second-night dinners. The shopping list below covers all ingredients needed for the full week.
MONDAY (5/22)
B: Easy Bagel Recipe with Classic Egg Salad and 1 cup cantaloupe
L: Spicy Tuna Poke Bowls
D: Lentil Curry over ½ cup white rice and Cilantro Lime Cauliflower Rice
Total Calories: 1,167**
TUESDAY (5/23)
B: Easy Bagel with Classic Egg Salad and 1 cup cantaloupe
L: Spicy Tuna Poke Bowls
D: Turkey Stuffed Peppers with Black Bean, Avocado, Cucumber & Tomato Salad (½ recipe)
Total Calories: 1,135**
WEDNESDAY (5/24)
B: Easy Bagel with Classic Egg Salad and an orange
L: Chicken Waldorf Salad in a low-carb whole wheat tortilla
D: Baked Pasta with Sausage and Spinach
Total Calories: 1,123**
THURSDAY (5/25)
B: Easy Bagel with Classic Egg Salad and an orange
L: Chicken Waldorf Salad in a low-carb whole wheat tortilla
D: Leftover Baked Pasta with Sausage and Spinach
Total Calories: 1,123**
FRIDAY (5/26)
B: Overnight Oats
L: Chicken Waldorf Salad in a low-carb whole wheat tortilla
D: Flounder Piccata with Baby Red Potato Salad and String Beans with Garlic and Oil
Total Calories: 1,048**
SATURDAY (5/27)
B: Peanut Butter Oatmeal Protein Cookies
L: Navel Orange Salad with Avocado with Air Fryer Chicken Breasts
D: Dinner out
Total Calories: 791**
SUNDAY (5/28)
B: Berry Cottage Cheese Breakfast Bowls (recipe x4)
L: 1 turkey dog on a whole wheat bun with Hot Dog Onions and Brown Sugar Baked Beans
D: Easy Inside Out Turkey Cheeseburgers, Macaroni Salad with Tomatoes, Grilled Corn Salad with Feta and Grilled Zucchini
Total Calories: 1,297**
*If you prefer, make bagels and boil eggs the night before to save time.
**These calorie totals are guides. Women may aim for around 1,500 calories per day depending on individual needs—there’s room in each day to add coffee, snacks, fruit, dessert or a glass of wine.
*Printable shopping list available as a Google document.
Shopping List
Produce
- 1 small cantaloupe
- 3 medium bananas
- 7 medium navel oranges
- 2 medium oranges
- 2 medium lemons
- 3 medium limes
- 1 medium apple
- 1 small bunch red seedless grapes
- 1 dry pint blueberries
- 1 (6-ounce) container blackberries
- 1 (6-ounce) container raspberries
- 1 (12-ounce) container strawberries
- 1 small (5-ounce) plus 2 medium (6-ounce) Hass avocados
- 7 medium ears of corn
- 1 large English cucumber
- 2 medium zucchini
- 1 pound string beans
- 3 large red bell peppers
- 1 medium green bell pepper
- 1 medium head garlic
- 1 (1-inch) piece fresh ginger
- 1 ½ pounds baby red potatoes
- 1 medium head cauliflower
- 1 small bunch celery
- 2 medium bunches scallions
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small head iceberg lettuce
- 1 (1-pound) bag or clamshell mixed greens
- 5 medium vine-ripened tomatoes
- 2 medium Roma (plum) tomatoes
- 3 medium red onions
- 3 medium plus 2 large yellow onions
Meat, Poultry and Fish
- 1 ¼ pounds (4) flounder fillets
- ½ pound sushi-grade tuna
- 2 pounds (5) boneless, skinless chicken breasts
- 1 package turkey hot dogs
- 1 pound sweet Italian chicken sausage
- 2 pounds 93% lean ground turkey
Grains*
- Unbleached all-purpose or whole white wheat flour (small package)
- Elbow pasta
- Rigatoni pasta
- Dry long-grain white rice (small package) or 2 cups pre-cooked
- Dry brown rice (small package) or 2 ½ cups pre-cooked
- Low-carb whole wheat tortillas
- Quick oats (small package)
- Whole wheat hot dog buns
- Whole wheat 100-calorie hamburger buns
- Seasoned breadcrumbs
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray or oil mister
- Kosher salt
- Pepper grinder or fresh peppercorns
- Optional bagel toppings: everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes
- Regular or light mayonnaise
- Reduced sodium soy sauce
- Sesame oil
- Black sesame seeds
- Sriracha
- Cumin seeds and cumin powder
- Garam masala
- Curry powder
- Ground coriander
- Garlic powder, onion powder
- Dried parsley, dried basil
- Paprika, smoked paprika, cayenne pepper, chili powder
- Oregano, cinnamon
- Vanilla extract
- Dijon mustard, yellow mustard
- Red wine vinegar, white vinegar
- Honey, ketchup
Dairy & Refrigerated
- 1 dozen large eggs
- Feta cheese (small package)
- 8 oz shredded part-skim mozzarella
- 8 oz block reduced-fat or part-skim cheddar
- Small wedge Pecorino Romano
- 8 oz fat-free ricotta
- 32 oz low-fat cottage cheese
- Small tub whipped butter or regular butter
- 16 oz nonfat plain Greek yogurt
- 8 oz unsweetened almond, oat or skim milk
Canned & Jarred
- Peanut or other nut butter (small jar)
- Sliced pickles (small jar)
- Capers (small jar)
- 2.5 oz jar sliced black olives
- 15 oz can tomato sauce
- 15.5 oz can kidney beans
- 15.5 oz can pinto beans
- 15.5 oz can northern beans
- 15.5 oz can black beans
- Large jar marinara sauce or ingredients to make your own
- 32 oz reduced or low-sodium chicken broth
Frozen
- 10 oz package chopped spinach
Misc. Dry Goods
- Baking powder
- Dark brown sugar (small package)
- Vanilla protein powder (small container)
- Dry white wine (small bottle)
- Monk fruit or preferred sweetener (small package)
- Sugar-free chocolate chips (small package)
- Chia seeds (small package or bulk amount ~1 tbsp)
- Pecan or walnut halves (small package or bulk ~3 tbsp)
- Slivered almonds (small package or bulk ~½ cup)
- Dry red lentils (small package)
*Gluten-free options may be substituted where needed.