Enjoy a free, flexible 7-day weight-loss meal plan that covers breakfast, lunch and dinner ideas, plus a complete shopping list to simplify your week. All recipes include nutritional macros and Weight Watchers points where applicable.
Free 7 Day Healthy Meal Plan (August 14-20)
As summer winds down and routines return, it’s an ideal time to focus on meal prep. My cookbooks — including Skinnytaste Meal Prep and Skinnytaste Simple, which features healthy recipes with seven ingredients or fewer — are designed to help you save time, money and calories while making weeknight dinners easier.
With food costs on the rise, thoughtful planning helps stretch your budget while supporting healthier choices. Meal planning reduces waste, saves money and cuts back on last-minute dining out. For more budget-friendly options, you can explore additional 5-day meal plans by signing up for Relish+ (they offer a 14-day free trial).
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a 52-week spiral bound planner with tear-out weekly grids, a 12-week meal plan, 30 recipes (15 new), and removable grocery lists. It also includes sections for gratitude, intentions and weekly goals—helpful tools for staying organized and motivated.
Buy the Skinnytaste meal planner here:
- Amazon
- Barnes & Noble
- IndieBound
A note about WW Points
Recipes on this plan have been updated to reflect the current Weight Watchers program and display WW points beneath each recipe title. If you use the recipe builder on the Weight Watchers site (US only), you can log in to see how those points were calculated and add recipes to your day. Cookbook entries in the recipe index have also been updated.
About The Meal Plan
This 7-day plan is a flexible guide designed to make healthy eating straightforward. Breakfasts and lunches Monday–Friday are portioned for one; dinners and weekend meals are sized for a family of four. There’s plenty of flexibility to add snacks, extra servings, beverages, fruit, dessert or swaps to match your preferences.
Aim for at least 1,500 calories per day as a starting point—your ideal intake will vary by age, activity level and goals. The included grocery list is organized to streamline shopping, reduce waste and ensure you have everything on hand to follow the plan with minimal stress.
If you’d like to connect with others, join the Skinnytaste Facebook community where readers share photos, tips and recipe adaptations. You can also subscribe to the email list to receive future meal plans directly.
Meal Plan:
Breakfasts and lunches Monday–Friday are single servings; dinners and weekend meals serve four. Some recipes yield leftovers suitable for additional meals or lunches. The grocery list below contains everything needed for the full week.
MONDAY (8/14)
B: Petite Crustless Quiche with 1 cup grapes
L: Buffalo Chicken Salad with 2 tablespoons Blue Cheese Dressing
D: Portobello Burger with Mozzarella and Pesto Mayo and Red Potato Salad
Total Calories: 1,068*
TUESDAY (8/15)
B: Petite Crustless Quiche and 1 cup grapes
L: Buffalo Chicken Salad with Blue Cheese Dressing
D: Grilled Steak Fajitas with Cilantro Lime Cauliflower Rice
Total Calories: 1,261*
WEDNESDAY (8/16)
B: Petite Crustless Quiche and a peach
L: Leftover Grilled Steak Fajitas
D: One-Pot Orzo with Sausage, Spinach and Corn
Total Calories: 1,125*
THURSDAY (8/17)
B: Petite Crustless Quiche and a peach
L: Leftover Grilled Steak Fajitas
D: Mediterranean Boneless Pork Chops with Summer Vegetables and Chopped Feta Salad
Total Calories: 1,147*
FRIDAY (8/18)
B: Air Fryer Breakfast Banana Split
L: Hearts of Palm Noodle Peanut Stir-Fry
D: Grilled Shrimp Panzanella Skewers with Chopped Wedge Salad
Total Calories: 1,048*
SATURDAY (8/19)
B: Yogurt Sheet Pan Pancakes with Mixed Berries with 1 tablespoon maple syrup and ½ banana (sliced)
L: Chicken Club Lettuce Wrap Sandwich (recipe x 4)
D: Dinner out
Total Calories: 589*
SUNDAY (8/20)
B: Leftover Yogurt Sheet Pan Pancakes with 1 tablespoon maple syrup and ½ banana (sliced)
L: Open-Faced Tuna Melt Sandwich (recipe x 2) with 8 baby carrots
D: Buttermilk Marinated Air Fryer Whole Chicken with Zucchini Gnocchi
Total Calories: 1,119*
*This plan is a guide. Women may aim for around 1,500 calories per day, though individual needs vary by age, activity and goals. I’ve left room for extras such as coffee, snacks, fruit or an occasional glass of wine.
*A downloadable Google Doc version of the plan and grocery list is available.
Shopping List
Produce
- 5 medium bananas
- 2 medium plus 2 large peaches
- 1 pound seedless grapes
- 2 (6-ounce) containers fresh berries (or frozen mixed berries)
- 1 large lemon
- 2 medium limes
- 1 ear of corn (or a small bag frozen kernels)
- 1 head garlic
- 1 (2-inch) piece fresh ginger
- 3½ pounds zucchini
- 1 small yellow squash
- 1 English cucumber
- 4 large portobello mushroom caps
- 1½ pounds baby red potatoes
- 1 small bunch celery
- 1 (2-pound) bag carrots
- 1 large red bell pepper
- 1 medium yellow bell pepper
- 2 medium green bell peppers
- 1 head cauliflower
- 1 bunch scallions
- 1 small bunch cilantro
- 1 bunch fresh dill
- 1 small bunch fresh basil
- 2 heads Romaine lettuce
- 1 head Iceberg lettuce
- 1 (1-pound) bag baby spinach
- 2 small plus 5 medium vine-ripened tomatoes
- 1 (1-pound) container cherry or grape tomatoes
- 2 small red onions
- 4 medium yellow onions
Meat, Poultry and Fish
- 1 small package turkey kielbasa
- 1 pound mild Italian chicken sausage
- 1 package center-cut bacon
- ¾ pound sliced deli chicken or turkey breast
- 1 (8-ounce) boneless, skinless chicken breast (or canned/pre-cooked equivalent)
- 1 (3-pound) whole raw chicken
- 1 pound thin-sliced boneless pork chops
- 1½ pounds flank steak
- 18 ounces jumbo peeled shrimp
Grains*
- All-purpose flour (unbleached)
- White whole wheat flour
- 1 small sourdough roll
- 1 small loaf sliced whole wheat bread
- Low-calorie whole wheat hamburger buns
- 6-inch flour or corn tortillas (package; you need 12)
- Orzo
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray
- Kosher salt
- Pepper
- Mayonnaise (regular or light)
- Frank’s RedHot Sauce
- Sriracha
- White wine vinegar
- Red wine vinegar
- Balsamic vinegar
- Reduced sodium soy sauce
- Sesame oil and seeds
- Steak seasoning and chicken seasoning
- Garlic powder, cumin, cinnamon, oregano
- Dijon mustard, pure maple syrup, vanilla extract
Dairy & Refrigerated
- 1 dozen large eggs
- 1 pint nonfat milk
- 1 pint 1% buttermilk
- 1 (16-ounce) container nonfat plain yogurt
- 1 (16-ounce) container nonfat plain Greek yogurt
- Small packages of blue cheese, feta and fresh mozzarella
- Small wedges Parmesan and Pecorino Romano
- 1 (8-ounce) pack sliced reduced-fat cheese
- 1 (8-ounce) pack shredded cheddar
- 1 box unsalted butter
Canned and Jarred
- Small jar pesto (or ingredients to make your own)
- Roasted red peppers
- Pitted Kalamata olives
- 2 (4.5-ounce) cans tuna in water
- 1 (32-ounce) carton low-sodium chicken broth
- Peanut butter
- Jar of marinara (or ingredients to make your own)
Misc. Dry Goods
- Granulated sugar
- Baking powder and baking soda
- Pecan halves (or a small amount from bulk)
- 1 (12-ounce) package Palmini (hearts of palm) linguini
- Colored sprinkles (optional for breakfast banana split)
Non-Food Items
- Bamboo or metal skewers
- Parchment paper
*Gluten-free alternatives may be used where noted.