This free, flexible 7-day weight-loss meal plan includes breakfast, lunch and dinner ideas plus a complete shopping list to simplify your week. All recipes include macros and Weight Watchers (WW) points so you can track nutrition and stay on target.
Free 7-Day Healthy Meal Plan (Sept 25–Oct 1)
Thank you for all the support this week — from kind messages after Good Morning America to meeting readers in New Jersey and the many wonderful reviews of Skinnytaste Simple. If you don’t yet have the cookbook, the table of contents and WW points are available in the cookbook index.
With grocery prices rising, meal planning is one of the best ways to save money, reduce waste and keep eating healthy. Planning ahead helps you shop smarter, cut down on dining out and avoid last-minute decisions that lead to overspending. If you’re interested in additional budget-friendly plans, there are extra 5-day options available through Relish+.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner with weekly tear-out meal grids, a 12-week sample plan, 30 recipes (15 new), and grocery lists you can remove and take to the store. It also includes space for weekly gratitude, intentions and meal prep notes — a useful tool for staying organized and on track.
Where to Buy the Skinnytaste Meal Planner
- Amazon
- Barnes & Noble
- IndieBound
A note about WW Points
All recipes here have been updated to reflect the current Weight Watchers program and show points under the recipe title. The WW button on a recipe card links to the Weight Watchers recipe builder so members can see how points were calculated and add recipes to their day (U.S. accounts only). Cookbook recipes in the index are updated as well.
About This Meal Plan
These free, flexible 7-day healthy meal plans are intended as a guide with plenty of wiggle room — add coffee, beverages, fruit, snacks, dessert or wine, or swap in other recipes you prefer. Breakfast and lunches Monday through Friday are portioned for one person; dinners and weekend meals are sized for a family of four. Some dishes yield leftovers that serve as next-day lunches or a second dinner.
Aim for at least 1,500 calories per day as a general starting point (individual needs vary by age, weight and goals). The plan includes an organized grocery list to save time and money and reduce food waste. If you use Facebook, consider joining the Skinnytaste Community group to share photos, tips and support. To receive meal plans by email, subscribe to the mailing list.
Meal Plan
The following schedule lists breakfasts, lunches and dinners for the week along with estimated daily calories. The grocery list that follows contains everything needed to prepare these meals.
MONDAY (9/25)
B: Pumpkin Baked Oatmeal Cups with a banana
L: 5-Ingredient Salmon Salad on one slice sourdough and an apple
D: Whole Roasted Chicken with Lemon and Rosemary, Slow Cooker Garlic Mashed Potatoes and Roasted Green Beans with Caramelized Onions
Total Calories: 1,098*
TUESDAY (9/26)
B: Pumpkin Baked Oatmeal Cups with a banana
L: 5-Ingredient Salmon Salad on one slice sourdough and an apple
D: Ground Turkey Taco Skillet
Total Calories: 1,047*
WEDNESDAY (9/27)
B: Pumpkin Baked Oatmeal Cups with a banana
L: 5-Ingredient Salmon Salad on one slice sourdough and an apple
D: Pumpkin Mac and Cheese with Roasted Veggies with a green salad**
Total Calories: 1,000*
THURSDAY (9/28)
B: Pumpkin Baked Oatmeal Cups with a banana
L: Leftover Pumpkin Mac and Cheese with Roasted Veggies and a green salad
D: Skillet French Onion Chicken with Roasted Broccoli and Cauliflower
Total Calories: 1,169*
FRIDAY (9/29)
B: Feta Eggs with Zucchini
L: Leftover Pumpkin Mac and Cheese with Roasted Veggies and a green salad
D: Shrimp and Andouille Sheet Pan Dinner
Total Calories: 1,135*
SATURDAY (9/30)
B: Berry Cottage Cheese Breakfast Bowl (recipe x 4)
L: Stuffed Pepper Soup
D: Dinner out
Total Calories: 517*
SUNDAY (10/1)
B: Banana Bread with two scrambled eggs
L: Lemony Hearts of Palm Salad with Avocado and Perfect Air Fryer Shrimp
D: Meatloaf and Brown Gravy with Instant Pot Mashed Potatoes and Garlic Butter Mushrooms
Total Calories: 1,105*
*This is a guide. Women should aim for roughly 1,500 calories per day, but needs vary. Use a calorie calculator to estimate your personal requirements. The plan allows room to add coffee, snacks or extra portions as needed.
**Green salad: 9 cups mixed greens, 3 scallions, 3/4 cup each tomatoes, carrots, cucumbers and chickpeas, plus 1/2 cup light vinaigrette. Set aside two servings for Thursday/Friday lunches.
A downloadable Google Doc with the meal plan and shopping list is available for printing and personal use.
Shopping List
Produce
- 3 medium apples
- 4 small plus 3 large bananas
- 4 medium lemons
- 1 medium lime
- 1 (6-ounce) container blackberries
- 1 (6-ounce) container blueberries
- 1 (6-ounce) container raspberries
- 1 (12-ounce) container strawberries
- 1 medium Hass avocado (about 5 ounces)
- 2 medium heads garlic
- 1 medium jalapeño
- 2 medium red bell peppers
- 1 medium green bell pepper
- 2 pounds green beans
- 1 medium zucchini
- 1 small cucumber
- 1 pound Brussels sprouts
- 2 pounds cauliflower
- 1½ pounds broccoli florets
- 1 pound whole cremini mushrooms
- 5 ounces Baby Bella mushrooms
- 2 pounds sweet potatoes
- 2 pounds Russet potatoes
- 2 medium carrots
- 1 small bunch celery
- 1 small bunch scallions
- 1 small bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 1 small bunch fresh thyme
- 1 small bunch fresh rosemary
- 1 (1-pound) bag or clamshell mixed greens
- 1 (5-ounce) bag or clamshell baby arugula
- 2 large vine-ripened tomatoes
- 1 medium heirloom tomato
- 2 large Vidalia onions
- 1 small and 1 large red onion
- 1 small, 4 medium and 1 large yellow onion
Meat, Poultry & Fish
- 1 (8-ounce) skinless salmon fillet
- ¾ pound large peeled and deveined shrimp
- 1¼ pounds jumbo peeled and deveined shrimp
- 1 (3-pound) whole roasting chicken
- 1 pound boneless, skinless chicken breast cutlets
- 2½ pounds 93% lean ground turkey
- 1 pound 95% lean ground beef
- 1½ pounds 90% lean ground beef
- ¾ pound smoked sausage (andouille recommended)
Grains
- Quick oats (small package)
- Unbleached all-purpose flour (medium package)
- Loaf sliced sourdough bread
- 1 (16-ounce) package rotini pasta
- Seasoned breadcrumbs
- Dry brown rice (or 3 cups pre-cooked)
- Small package tortilla chips
Condiments & Spices
- Extra-virgin olive oil
- Canola oil
- Cooking spray
- Olive oil mister (optional)
- Kosher salt
- Freshly ground black pepper
- Pumpkin pie spice
- Vanilla extract
- Mayonnaise
- Herbs de Provence
- Chili powder, smoked paprika, paprika, cumin, cayenne, nutmeg
- Light vinaigrette, balsamic vinegar, apple cider vinegar
- Bay leaves, Worcestershire sauce, crushed red pepper flakes, Creole seasoning, garlic powder
- Honey or maple syrup (optional)
- Marjoram, dried parsley
Dairy & Refrigerated
- 18-pack large eggs
- 8-ounce tub light sour cream
- 8-ounce carton low-fat (1%) buttermilk
- Pint nonfat milk
- 8-ounce container 1% milk
- Quart unsweetened almond milk
- Unsalted butter (small box)
- Whipped butter (optional)
- Two 16-ounce cartons low-fat cottage cheese
- 6-ounce container low-fat (2%) plain Greek yogurt
- Small blocks of Gruyere, Gouda and sharp cheddar
- Small wedge fresh Parmesan
- Small package feta cheese
- 8-ounce bag reduced-fat shredded Mexican cheese blend
Canned & Jarred
- Two 15-ounce cans pumpkin puree
- 15-ounce can chickpeas
- 15-ounce can pinto beans
- Two 14.5-ounce cans petite diced tomatoes
- 15-ounce can tomato sauce
- Medium jar salsa
- 32-ounce carton beef broth
- 32-ounce carton reduced-sodium chicken broth
- 14-ounce can hearts of palm
- Small jar unsweetened applesauce
Frozen
- Small bag frozen corn kernels
Dry Goods & Baking
- Slivered almonds (or ½ cup from bulk)
- Baking powder and baking soda
- Light brown sugar or monk fruit substitute
- Brown monk fruit sweetener (optional)
- Powdered sugar and granulated sugar
You can choose gluten-free alternatives for grains if desired.