A free, flexible 7-day healthy weight-loss meal plan with breakfast, lunch and dinner ideas plus a complete shopping list. Each recipe includes nutrition information and Weight Watchers points where available.
Free 7-Day Healthy Meal Plan (Sept 23–29)
If you love football tailgates or casual game-day gatherings, these recipes work perfectly for entertaining or for weeknight family dinners. Try fan-favorite appetizers like Loaded Nachos with Ground Turkey, Everything Pigs in a Blanket, or a classic guacamole for an easy dip. For larger groups, a hearty Quick Beef Chili is an excellent make-ahead option.
If this is your first time using these meal plans, I publish a free, flexible 7-day plan each week. These guides are meant to be adaptable: you can swap recipes, increase portions, add snacks, fruit, coffee, dessert or a glass of wine to suit your needs. Depending on your goals, aim for at least 1,500 calories per day as a starting point, but individual needs vary by age, activity and body composition.
The plan includes an organized grocery list designed to make shopping faster and less stressful. Meal planning helps you save time and money, reduce food waste and avoid last-minute takeout—giving you everything you need to stay on track.
Join the Skinnytaste Facebook Community to see photos and ideas from people cooking these recipes. If you prefer email, sign up for the newsletter to receive these meal plans directly in your inbox.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner that includes weekly planning grids, a 12-week meal plan, 30 recipes (including new options), and tear-out grocery lists. It also provides space for gratitude, affirmations and weekly intentions—tools I find helpful when planning meals and staying consistent.
Where to buy the Skinnytaste meal planner
- Amazon
- Barnes & Noble
- IndieBound
A note about WW Points
If you follow Weight Watchers, many of these recipes have updated points for the current program and points are displayed with each recipe. The recipe cards also include a button that links to the recipe builder where points were calculated for those who track on the Weight Watchers site (U.S. accounts require logging in). All cookbook recipes in the index have been updated as well.
With grocery prices rising, meal planning is one of the best strategies to keep costs down while maintaining healthy eating. If you want more budget-friendly meal plans, consider signing up for meal-planning services that offer additional weekly guides and shopping support.
Some favorite sales and tools
Here are a few items I often recommend for the kitchen and home: a reliable digital meat thermometer, cozy sleepwear for colder months, an air fryer for quick meals, washable area rugs for high-traffic spaces, and a compact vegetable chopper for speedy prep. These items can make cooking and home life easier during busy weeks of meal prep.
Meal Plan
This plan lists breakfast and lunch portions for one person Monday through Friday; dinners and weekend meals are scaled to serve a family of four. Several recipes yield leftovers you can enjoy for a second night or as a lunch the next day. The grocery list that follows covers every ingredient needed to prepare the full week of meals.
MONDAY (9/23)
B: Banana Nut Protein Oats
L: Tuna Egg Salad over 2 cups mixed greens
D: Wild Mushroom and Farro Soup with Vegan Caesar Salad*
Total Calories: 1,179
TUESDAY (9/24)
B: Egg, Tomato and Scallion Sandwich with 1 cup blackberries
L: Leftover Wild Mushroom and Farro Soup with Vegan Caesar Salad
D: Cheesy Rotisserie Chicken Enchilada Skillet
Total Calories: 1,226
WEDNESDAY (9/25)
B: High-Protein Enchilada Scramble
L: Leftover Wild Mushroom and Farro Soup with Vegan Caesar Salad
D: Turkey Pumpkin Chili topped with 1 ounce avocado and 2 tablespoons shredded cheese
Total Calories: 1,124
THURSDAY (9/26)
B: Banana Nut Protein Oats
L: Leftover Turkey Pumpkin Chili with 1 ounce avocado and 2 tablespoons shredded cheese
D: One-Pot Orzo with Sausage, Spinach and Corn
Total Calories: 1,172
FRIDAY (9/27)
B: High-Protein Enchilada Scramble
L: Leftover Turkey Pumpkin Chili with 1 ounce avocado and 2 tablespoons shredded cheese
D: Salmon Coconut Curry with Spinach and Chickpeas over ¾ cup brown rice
Total Calories: 1,290
SATURDAY (9/28)
B: Cinnamon Apple Yogurt Bowls (double batch)
L: Slow Cooker Chicken and Lentil Soup
D: Dinner out
Total Calories: 633
SUNDAY (9/29)
B: Protein Waffles with 1 tablespoon melted peanut butter and ½ sliced banana
L: Leftover Slow Cooker Chicken and Lentil Soup
D: Salisbury Steak with Mushroom Gravy and Roasted Delicata Squash
Total Calories: 1,044
*Set aside two servings of salad with dressing on the side for lunch on Tuesday and Wednesday.
These calorie totals are a guide; many women may aim for around 1,500 calories per day depending on their personal goals. Use an online calculator or consult a registered dietitian to estimate your individual needs. The meal plan leaves room for additional snacks, beverages and treats as desired.
Shopping list (organized by category):
Produce
- 4 medium bananas
- 2 medium lemons
- 1 (6-ounce) container blackberries
- 2 medium sweet apples
- 1 small plus 1 large Hass avocado
- 3 medium heads of garlic
- 1 (2-inch) piece fresh ginger
- 1 medium and 1 large red bell pepper
- 1 large Fresno chili
- 2 large Cubanelle peppers
- 1 jalapeño (optional)
- 1 pound sliced cremini mushrooms
- ½ pound sliced white mushrooms
- 1 small bunch celery
- 2 medium delicata squash (about 2 pounds total)
- 1 medium bunch carrots
- 2 medium radishes
- 1 large bunch scallions
- 1 small bunch fresh Italian parsley
- 1 large bunch fresh cilantro
- 1 small bunch fresh sage (or container)
- 1 small bunch fresh chives (or container)
- 3 heads romaine lettuce
- 1 (1-pound) bag baby spinach
- 1 (5-ounce) bag mixed greens
- 1 small container microgreens (optional)
- 1 medium vine-ripened tomato
- 1 small red onion
- 1 small plus 5 medium plus 1 large yellow onion
Meat, Poultry and Fish
- 1 (4-ounce) package Canadian bacon or pancetta
- 1 pound mild Italian chicken sausage
- 1 rotisserie chicken
- 1½ pounds boneless skinless chicken thighs
- 1 1/3 pounds ground turkey or chicken (90–93% lean)
- 1 pound lean ground turkey
- 1 pound 93% lean ground beef
- 1½ pounds salmon fillets (about 4 fillets)
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray or oil mister
- Kosher salt
- Pepper grinder
- Pure maple syrup
- Mayonnaise (regular or light)
- Thyme
- Crushed red pepper flakes (optional)
- Dijon mustard
- Cumin
- Chili powder
- Adobo seasoning
- Cinnamon or pumpkin pie spice
- Cayenne (optional)
- Madras curry powder
- Nutmeg
- Turmeric
- Vanilla extract
- Red wine vinegar
- Worcestershire sauce
- Ground mustard
- Paprika
Dairy & Refrigerated
- 1 quart liquid egg whites
- ½ dozen large eggs
- 1 (6-ounce) container small-curd cottage cheese
- 1 (32-ounce) container nonfat plain yogurt
- 1 small container sour cream
- 1 (8-ounce) bag shredded Mexican cheese blend
- 1 (8-ounce) bag shredded cheddar cheese
- 1 small wedge fresh Parmesan
- 1 small box butter
Grains
- All-purpose flour (small package)
- Quick oats
- Pearled farro
- Dry orzo
- Dry brown rice or 3 cups pre-cooked brown rice
- Corn tortillas
- Sliced whole grain bread
- 1 small sandwich roll
- Unseasoned breadcrumbs
Canned and Jarred
- Light tuna in water (small packet)
- Capers (small jar)
- Tomato sauce (29-ounce can)
- Diced tomatoes (28-ounce can)
- Tomato paste (8-ounce can)
- RoTel diced tomatoes (10-ounce can)
- Chipotle chiles in adobo (small jar/can)
- Beef broth (two 32-ounce cartons)
- Chicken broth (two 32-ounce cartons)
- Low sodium chicken broth (32-ounce carton)
- Low sodium black beans (15-ounce can)
- White beans (15-ounce can)
- Chickpeas (15-ounce can)
- Pumpkin puree (14-ounce can)
- Light coconut milk (14-ounce can)
- Peanut butter (small jar)
Frozen
- Frozen corn kernels (small package)
Misc. Dry Goods
- Vanilla protein shake (11-ounce carton)
- Dry green or brown lentils (1 pound)
- Marsala wine (small bottle)
- Cocoa powder
- Raw sugar
- Walnuts (about ¾ cup)
- Raw cashews (about ½ cup)
- Sliced toasted almonds (about 1/3 cup)
- Hemp seeds (about 2 tablespoons)
- Golden raisins (about 2 tablespoons)
- Dried porcini mushrooms (about 1 ounce)
- Baking powder
You can choose gluten-free alternatives for any grains if desired.