This free, flexible 7-day weight loss meal plan includes breakfast, lunch and dinner ideas plus a complete shopping list to make healthy eating simple. All recipes include macros and Weight Watchers points where applicable, helping you plan meals that fit your goals while saving time and money.
Free 7 Day Healthy Meal Plan (March 11-17)
One of my favorite Irish blessings: “May the road rise up to meet you. May the wind be always at your back. May the sun shine warm upon your face; the rains fall soft upon your fields and until we meet again, may God hold you in the palm of His hand.” It’s hard to believe March is already here. If you’re planning a St. Patrick’s Day gathering, consider lighter takes on classic favorites like Corned Beef and Cabbage with Horseradish Cream, Low Fat Irish Soda Bread, or a fun Shamrock Shake. For a sweet finish, try Chocolate Stout Cupcakes with Baileys Irish Cream Cheese Frosting—just remember to celebrate safely.
With grocery prices rising, meal planning is one of the best ways to save money, reduce waste, and stick to healthy habits. This 7-day plan is flexible: you can swap recipes, add snacks and drinks, or scale servings to meet your needs. If you want additional budget-friendly options, there are 5-day Budget Friendly Meal Plans available by signing up for the site’s meal plan membership.
Ultimate Skinnytaste Meal Planner
Consider the Skinnytaste Ultimate Meal Planner: a 52-week spiral-bound planner with weekly meal grids 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. It also includes space for gratitude, affirmations and weekly intentions—useful for establishing consistent habits and making meal planning easier.
Where to buy the Skinnytaste meal planner
- Amazon
- Barnes & Noble
- IndieBound
A note about WW Points
If you use Weight Watchers, recipes on this plan have been updated to reflect the current program and show points under the recipe titles. The recipe cards include a WW button that links to the Weight Watchers recipe builder so you can verify and add recipes to your daily plan (US only; you must be logged into your account). Cookbook recipes in the site’s index are also updated.
About this meal plan
These free 7-day flexible healthy meal plans are intended as a practical guide with plenty of wiggle room. Add coffee, additional beverages, fruit, snacks, dessert or wine depending on your preferences and calorie needs. You can also swap any recipe for a different one from the recipe index. As a general guide, aim for at least 1,500 calories per day if weight loss is your goal, but individual needs will vary by age, activity level and body composition.
A clear, organized grocery list is included to make shopping efficient, reduce stress, and help prevent food waste. Meal planning reduces impulse dining out and ensures you have everything on hand to stay on track.
If you’re on social media, consider joining the Skinnytaste Facebook community where members share photos and tips related to these recipes. You can also subscribe to the email list to receive future meal plans and updates directly.
Meal Plan
Breakfast and lunch Monday–Friday are designed to serve one; dinners and all weekend meals are planned for a family of four. Some recipes yield leftovers suitable for an extra dinner or a next-day lunch. The grocery list below covers everything needed to prepare all meals listed.
MONDAY (3/11)
B: Banana Nut Protein Oats
L: Italian Sub Broccoli Salad (½ recipe)
D: Tofu Tacos with Potatoes and Jalapeños served with Southwestern Black Bean Salad
Total Calories: 1,285*
TUESDAY (3/12)
B: Banana Nut Protein Oats
L: Italian Sub Broccoli Salad
D: Skillet Ground Turkey Taco Cauliflower Rice with leftover Southwestern Black Bean Salad
Total Calories: 1,097*
WEDNESDAY (3/13)
B: Greek Yogurt with Berries, Nuts and Honey
L: Italian Sub Broccoli Salad
D: Slow Cooker Chicken and Lentil Soup with Easy Garlic Knots (recipe x 2)
Total Calories: 1,060*
THURSDAY (3/14)
B: Mushroom-Spinach Scrambled Eggs with one thin slice whole grain toast
L: Kale and Butternut Squash Salad with Pears and Almonds
D: Leftover Slow Cooker Chicken and Lentil Soup with Easy Garlic Knots
Total Calories: 1,205*
FRIDAY (3/15)
B: Mushroom-Spinach Scrambled Eggs with one thin slice whole grain toast
L: Kale and Butternut Squash Salad with Pears and Almonds
D: Shrimp Stir Fry
Total Calories: 1,075*
SATURDAY (3/16)
B: Cinnamon Apple Yogurt Bowls (recipe x 2)
L: White Bean Turkey Chili
D: Dinner out
Total Calories: 590*
SUNDAY (3/17)
B: Bell Pepper and Potato Frittata with 1 cup pineapple
L: Leftover White Bean Turkey Chili
D: Crock Pot Corned Beef and Cabbage, Creamy Cauliflower Mash with Kale, and Whole Wheat Irish Soda Bread Muffins
Total Calories: 1,088*
*This is a general guide. Women often aim for ~1,500 calories per day for weight loss, but individual needs vary. Use a reputable calorie calculator to estimate your personal needs and adjust portions accordingly. The plan intentionally leaves room to add snacks and beverages as needed.
A printable shopping list follows so you can tackle grocery shopping efficiently and get everything needed for the week.
Shopping list
Produce
- 2 medium ripe bananas
- 1 small pear
- 2 medium apples
- 1 large pineapple
- 1 (6-ounce) container fresh berries
- 3 medium limes
- 2 large heads garlic
- 1 (1-inch) piece fresh ginger
- 1 small shallot
- 2 large jalapeños plus 1 small green bell pepper
- 1 small and 1 large red bell pepper
- 2 large cubanelle peppers
- 2 small (5-ounce) plus 1 medium (6-ounce) Hass avocado
- ½ pound broccoli florets
- ½ pound asparagus or snow peas
- 1 medium head cauliflower (or 4 cups riced) plus 1 large head
- 1 (8-ounce) container sliced mushrooms
- 1 small butternut squash (or 10 ounces pre-cut)
- 1 medium Russet potato
- 1 medium Yukon Gold potato
- 2 medium parsnips
- 2 small plus 2 medium carrots
- 1 small head green cabbage
- ½ small head purple cabbage (or 1 small bag pre-shredded)
- 1 large bunch Lacinato kale
- 1 (5-ounce) bag/clamshell baby spinach
- 1 (5-ounce) bag/clamshell baby arugula
- 1 small bunch scallions
- 1 large bunch fresh cilantro
- 1 medium bunch culantro (optional for sofrito)
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh basil
- 1 dry pint grape or cherry tomatoes
- 1 small red onion
- 3 small plus 2 medium yellow onions
Meat, Poultry and Fish
- Small package Genoa salami (or 1½ ounces from the deli)
- Small package sliced deli ham (or 1½ ounces from the deli)
- Small package sliced deli turkey (or 1½ ounces from the deli)
- 4 pounds 93% lean ground turkey
- 1½ pounds boneless, skinless chicken thighs (about 6 thighs)
- 1¼ pounds large peeled and deveined shrimp
- 2 pounds lean corned beef brisket
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray or oil mister
- Kosher salt
- Black pepper
- Pure maple syrup
- Honey
- Red wine vinegar
- Dried oregano
- Reduced sodium soy sauce
- Chili powder
- Smoked paprika
- Paprika
- Cumin
- Garlic powder
- Turmeric
- Adobo seasoning
- Balsamic vinegar
- Dijon mustard
- Rice vinegar
- Sriracha (optional for shrimp stir fry)
- Sesame seeds
- Cinnamon
- Nutmeg
- Crushed red pepper flakes
- Bay leaves
Grains
- Quick oats
- 6-inch corn tortillas (you need 8)
- Unbleached all-purpose flour
- White whole wheat flour
- Sliced whole grain bread
- Dry white or brown rice (or 2 cups pre-cooked)
Dairy & Refrigerated Items
- 1 dozen large eggs
- 1 quart liquid egg whites
- 1 (14-ounce) package extra-firm tofu
- 1 (32-ounce) tub nonfat plain yogurt
- 1 (32-ounce) tub nonfat plain Greek yogurt
- 1 small box butter
- 1 pint low fat buttermilk
- 1 (8-ounce) container nonfat milk
- 1 small tub reduced fat sour cream
- Fresh mozzarella (small chunk)
- Sliced reduced fat provolone
- Parmesan wedge
- Small package bleu cheese
Canned and Jarred
- 1 (15-ounce) can chickpeas
- 1 (15.5-ounce) can black beans
- 4 (15.5-ounce) cans cannellini or navy beans
- 1 (10-ounce) can RoTel diced tomatoes
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (8-ounce) can tomato sauce
- 1 (4.5-ounce) can diced green chiles
- 1 medium jar or tub salsa
- 1 small jar sliced pepperoncini
- 3 (32-ounce) cartons chicken broth
Frozen
- 1 small package pearl onions (about 1 cup)
- 1 (10-ounce) bag corn kernels
Misc. Dry Goods
- Cornstarch
- Baking powder
- Baking soda
- 1 (11-ounce) carton Orgain liquid vanilla protein shake
- 1 pound dry green or brown lentils
- Raw sugar
- Brown sugar
- Walnuts (about ¾ cup if buying from bulk)
- Sliced almonds (about 2 tablespoons if from bulk)
- Golden raisins (about 1 cup if from bulk)
You can substitute gluten-free grains if desired.