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 stay on track while enjoying balanced, flavorful meals.
Free 7 Day Healthy Meal Plan (Sept 4-10)
It’s back-to-school season—time to stock lunch boxes and streamline weeknight dinners. I’ve included easy lunch and dinner recipes that make getting food on the table quicker on busy nights filled with after-school activities and sports. My cookbook, Skinnytaste Simple, featuring recipes with seven ingredients or fewer, is available for presale if you’re looking for more simple, healthy ideas.
With grocery prices rising, planning ahead is one of the best ways to save money and keep meals nutritious. Meal planning reduces waste, cuts down on takeout, and makes it easier to stick to a budget. If you want more budget-friendly plans and grocery lists, consider signing up for Relish+ to access additional weekly plans and resources.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a spiral-bound weekly planner with tear-out meal planning grids, a 12-week sample plan, 30 recipes (including 15 new ones), and tear-out grocery lists. It also includes space for weekly gratitude, intentions and meal prep notes to help you stay organized and mindful.
Buy the Skinnytaste meal planner here:
- Amazon
- Barnes & Noble
- Indie Bound
A note about WW Points
All recipes on this plan have updated Weight Watchers points for the current WW program, with points shown in each recipe card. The recipe cards link to the WW recipe builder (US only) so members can add recipes directly to their day. Cookbook recipes in the index are updated as well.
About the Meal Plan
These free, flexible 7-day meal plans are intended as a helpful guide. There’s plenty of wiggle room to add snacks, beverages, fruit, dessert or an extra serving if you need more calories. Breakfast and lunch Monday–Friday are portioned for one; dinners and weekend meals serve a family of four. Many recipes yield leftovers that work for next-day lunches. Aim for at least 1,500 calories per day as a starting point, but adjust according to your age, activity level and goals.
A precise weekly grocery list is included to simplify shopping, reduce waste and keep you on track. Planning ahead helps you save time and money while ensuring you have the ingredients you need for the week.
Join the Skinnytaste Facebook community to share recipe photos, tips and meal ideas. If you’d like weekly meal plans delivered by email, subscribe to the newsletter so you never miss a plan.
Meal Plan:
Breakfast and lunch Monday–Friday are designed to serve one person; dinners and weekend meals are designed to serve a family of four. Some recipes provide leftovers for another night or for lunches. The grocery list covers everything needed for the full week.
MONDAY (9/4)
B: Mini Quiche with 1 cup strawberries
L: Italian Pasta Salad
D: Turkey Burger, Veggie Kabobs and Coleslaw
Total Calories: 1,080*
TUESDAY (9/5)
B: Mini Quiche with 1 cup strawberries
L: Cobb Salad in a Jar with Buttermilk Ranch
D: Tofu Tacos with Potatoes and Jalapenos
Total Calories: 1,126*
WEDNESDAY (9/6)
B: Mini Quiche with a peach
L: Cobb Salad in a Jar with Buttermilk Ranch
D: Slow Cooker Beef Ragu with 1 cup whole wheat spaghetti and Roasted Parmesan Green Beans
Total Calories: 1,100*
THURSDAY (9/7)
B: Mini Quiche with a peach
L: Leftover Slow Cooker Beef Ragu with 1 cup whole wheat spaghetti and 8 baby carrots
D: Air Fryer Chicken Cutlets with Lemony Hearts of Palm Salad with Avocado
Total Calories: 1,105*
FRIDAY (9/8)
B: Tropical Chia Pudding Breakfast Bowl (½ recipe)
L: Leftover Slow Cooker Beef Ragu with 1 cup whole wheat spaghetti and 8 baby carrots
D: Weeknight Seafood Paella with Wilted Baby Spinach with Garlic and Oil
Total Calories: 1,118*
SATURDAY (9/9)
B: Spinach Ricotta Quiche with 2 cups baby arugula, 1 teaspoon olive oil, a squeeze of lemon and a pinch of salt
L: Open-Faced Tuna Melt Sandwich (two sandwiches) and an apple
D: Dinner out
Total Calories: 611*
SUNDAY (9/10)
B: Leftover Spinach Ricotta Quiche with 1 cup grapes
L: Italian Sub Broccoli Salad
D: Chicken Tzatziki Bowls
Total Calories: 1,102*
*This is a guide; many women aim for about 1,500 calories per day, but individual needs vary. Use a calorie calculator to estimate your needs and adjust portions as required. I’ve left space for additional snacks, drinks and desserts. **Make an extra 2 cups of pasta for lunch leftovers on Thursday and Friday.
Shopping List
Produce
- 1 (12-ounce) container strawberries
- 2 medium peaches
- 4 medium apples
- 1 small kiwi
- 1 small mango
- 3 medium lemons
- 1 pound seedless grapes
- Assorted Hass avocados (one small, one medium, one large)
- 2 large ears of corn
- 1 yellow bell pepper, 2 red bell peppers
- 2 large jalapenos
- 2 medium heads garlic, 1 small shallot
- 1 medium zucchini
- 6 Persian cucumbers (or 2 small English cucumbers)
- 1 small cucumber
- 1½ pounds broccoli florets
- 1 medium Russet potato
- 1 small bunch celery
- 3 medium carrots and 1 small bag baby carrots
- ¾ pound green beans
- 1 small bunch scallions
- ½ small head purple cabbage, ½ small head green cabbage
- 1 small head romaine lettuce
- Baby arugula (6-ounce plus 1-pound containers)
- Baby spinach (6-ounce plus 1-pound containers)
- Fresh herbs: parsley, dill, chives, basil
- Cherry or grape tomatoes (2 one-pound containers), plus vine-ripened and heirloom tomatoes
- 3 medium red onions, 2 large yellow onions
Meat, Poultry & Fish
- 1 pound 93% lean ground turkey
- ¾ pound 90% lean ground sirloin
- 1 Italian chicken sausage (3 ounces)
- 1 cooked chorizo link (2 ounces)
- 1 package center-cut bacon
- 1 ham steak (8 ounces) or thick-cut deli ham
- 1 (8-ounce) package sliced Genoa salami
- 3 ounces deli turkey breast
- About 1½ pounds boneless, skinless chicken breasts
- 1 pound boneless, skinless chicken thighs
- 16 extra-jumbo shrimp
- 16 cherrystone clams
Grains
- 1 (16-ounce) package fusilli pasta
- 1 (16-ounce) package whole wheat spaghetti
- Short or medium grain white rice (small package)
- Dry quinoa (small package) or 2 cups pre-cooked
- Seasoned whole wheat breadcrumbs
- Hamburger buns
- Corn tortillas (small package; you need 8)
- Sliced whole wheat bread (small loaf)
Condiments & Spices
- Extra virgin olive oil, canola oil
- Cooking spray or oil mister
- Kosher salt and freshly ground pepper
- Red and white wine vinegar
- Garlic powder, onion powder, onion flakes
- Dried herbs and spices: parsley, basil, oregano, Italian seasoning, bay leaves, chili powder, smoked paprika, cumin, turmeric, crushed red pepper flakes
- Ketchup, yellow mustard, Dijon or whole grain mustard, light mayonnaise
- Worcestershire sauce, reduced sodium soy sauce
- BBQ sauce (or ingredients to make your own)
- Old Bay seasoning, saffron threads (for paella)
- Italian dressing
Dairy & Refrigerated
- 18-pack large eggs
- Extra-firm tofu (14 ounces)
- Deep-dish pie crust (9-inch)
- Part-skim ricotta cheese
- Skim milk (8-ounce container)
- 1% buttermilk (8-ounce)
- Unsweetened vanilla almond milk (8-ounce)
- Nonfat plain Greek yogurt (16-ounce tub)
- 1% low-fat Greek yogurt (6-ounce) and whole milk plain yogurt (6-ounce)
- Shredded part-skim mozzarella (8-ounce) and shredded cheddar (8-ounce)
- Sliced reduced-fat American or cheddar cheese (8-ounce)
- Provolone and fresh mozzarella chunks
- Feta in brine and a small gorgonzola or blue cheese
- Fresh Parmesan chunk
Canned & Jarred
- Pepperoncini jar
- Sliced black olives, Castelvetrano olives
- Hearts of palm (14-ounce can)
- Chickpeas (15-ounce can)
- Salsa (small jar)
- Crushed tomatoes (28-ounce can)
- Tomato paste (4-ounce can or tube)
- Chicken or vegetable broth (32-ounce carton)
- Tuna in water (two 4.5–ounce cans)
Frozen
- Small bag of peas
- Box of phyllo dough
Miscellaneous Dry Goods
- Chia seeds (small package; need 2 tablespoons if buying from bulk)
- Unsweetened dried shredded coconut
- Monk fruit sweetener, stevia or preferred sweetener
You can substitute gluten-free versions of grains if desired.