A free 7-day flexible 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.
Free 7-Day Healthy Meal Plan (August 28–September 3)
As summer winds down, this flexible weekly plan helps you finish the season on a healthy note. It features simple, flavorful meals you can prep in advance, budget-friendly options to stretch your groceries, and ideas for weekend dining out. Swap recipes, add snacks, or scale portions to suit your goals.
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 (including 15 new), and grocery lists you can pull from each week. It also includes space for weekly intentions and gratitude so meal planning becomes part of a balanced routine.
About the Meal Plan
These free, 7-day flexible meal plans are designed as a practical guide with room to personalize. You can add beverages, fruit, snacks, dessert or wine, and swap recipes to match preferences or dietary needs. For most women aiming for weight loss, a daily target around 1,500 calories is reasonable, but needs vary by age, activity level and goals. Use the listed recipes to mix and match meals and adjust portions accordingly.
Meal planning helps control grocery spending, reduce waste, and simplify weeknight cooking. The included shopping list covers everything you need to make the recipes on the plan, and many dishes yield leftovers that save time on busy days.
If you enjoy community support, consider joining the Skinnytaste Facebook Community where readers share photos and tips. You can also subscribe to the email list to receive future meal plans and updates.
Weekly Meal Plan
Breakfasts and lunches Monday through Friday are portioned for one person, while dinners and weekend meals are scaled to serve a family of four. Some recipes provide leftovers that work for another dinner or next-day lunch. The plan includes calorie estimates for each day as a reference.
MONDAY (8/28)
B: Feta Eggs with Zucchini
L: Ground Turkey Skillet with Sweet Potatoes and Black Beans
D: Eggplant Meatballs with 1 cup whole wheat spaghetti and an arugula salad (2 cups arugula, 1 tbsp shaved Parmesan, 2 tsp light vinaigrette)
Total Calories: 1,120*
TUESDAY (8/29)
B: Feta Eggs with Zucchini
L: Ground Turkey Skillet with Sweet Potatoes and Black Beans
D: Slow Cooker Chicken Tacos
Total Calories: 1,152*
WEDNESDAY (8/30)
B: Greek Cottage Cheese Bowl
L: Ground Turkey Skillet with Sweet Potatoes and Black Beans
D: Sheet Pan Turkey Meatloaf and Broccoli with ¾ cup brown rice
Total Calories: 1,079*
THURSDAY (8/31)
B: Blueberry Banana PB Smoothie and 1 hard-boiled egg
L: Ground Turkey Skillet with Sweet Potatoes and Black Beans
D: Korean Beef Bowl
Total Calories: 1,121*
FRIDAY (9/1)
B: Blueberry Banana PB Smoothie and 1 hard-boiled egg
L: Spiralized Greek Cucumber Salad with Lemon and Feta and a whole grain roll
D: Blackened Shrimp and Grits with String Beans with Garlic and Oil
Total Calories: 1,096*
SATURDAY (9/2)
B: Babka-Inspired Bagels with 2 tbsp light cream cheese and 1 cup mixed berries
L: Grilled Chicken Panini with Zucchini, Tomato and Mozzarella (double batch for leftovers)
D: Dinner out
Total Calories: 737*
SUNDAY (9/3)
B: Lox and Eggs with Onions (double batch)
L: Pizza Sausage Rolls with 8 baby carrots
D: Chicken Stroganoff with 1 cup egg noodles
Total Calories: 1,071*
*Calorie estimates are a guide. Many women aim for around 1,500 calories per day depending on activity and goals. Plenty of room is left in this plan to add snacks, coffee, fruit or dessert. **Make an extra 3 cups cooked rice for Thursday’s dinner.
# Use double dough from the Babka-Inspired Bagels recipe for Sunday’s lunch.
Shopping List
This comprehensive list covers produce, proteins, grains, pantry staples, dairy and extras needed for the weekly menu. It’s organized to make grocery runs quick and efficient.
Produce
- 2 medium bananas
- 3 (6-oz) containers mixed berries
- 2 limes and 1 lemon
- 1 small and 1 large Hass avocado
- 1 ear of corn
- 1 jalapeño, 1 head garlic, 1 (2-inch) piece fresh ginger
- 1 (1¼-lb) eggplant
- 1 lb sweet potatoes (about 2 medium)
- 1 medium and 1 large zucchini
- 1 small and 1 medium English cucumber
- 8 oz sliced cremini mushrooms
- 1½ lb broccoli florets
- 1 lb green beans
- 1 green bell pepper, 1 package baby carrots
- 1 bunch scallions, fresh cilantro, Italian parsley, thyme, basil, oregano
- 1 (1-lb) container baby arugula
- 1 small head red cabbage (or bag pre-shredded)
- 1 pint grape or cherry tomatoes, 2 vine-ripened tomatoes
- 1 small red onion, 3 small + 1 medium yellow onion
Meat, Poultry & Fish
- 2¼ lb 93% lean ground turkey
- 1 lb 93% lean ground chicken
- 1½ lb boneless skinless chicken breasts
- ½ lb thin-sliced chicken breast cutlets
- 2 raw chicken Italian sausage links
- 1 lb 93% lean ground beef
- 1 lb jumbo shrimp
- 6 oz sliced Nova lox
Grains & Baking
- Egg noodles, whole wheat spaghetti, brown rice (or cooked equivalent)
- Unbleached all-purpose flour (small package)
- Sourdough bread loaf, whole grain roll
- Quick grits, quick oats
- Corn tortillas (about 12)
- Italian seasoned breadcrumbs
Condiments & Spices
- Extra virgin olive oil, canola oil
- Cooking spray or olive oil mister
- Kosher salt, black pepper
- Crushed red pepper, cumin, paprika, cayenne, oregano, cinnamon
- Light vinaigrette, garlic powder, adobo, Worcestershire sauce
- Ketchup, reduced-sodium soy sauce, sesame oil, gochujang
- Sesame seeds (optional)
Dairy & Refrigerated
- 2 dozen large eggs
- Sour cream, light cream cheese, part-skim ricotta (optional)
- Shredded mozzarella, butter, nonfat plain Greek yogurt (32 oz)
- Feta, Parmesan, Pecorino Romano (or substitutes)
- Sharp cheddar, unsweetened almond milk, skim milk
- Sliced provolone or mozzarella
Canned & Jarred
- Chunky salsa, marinara sauce (or ingredients to make your own)
- Pizza sauce, tomato paste (4 oz can or tube)
- Low-sodium chicken broth (32 oz carton), chicken bouillon
- 1 (15-oz) can black beans, powdered peanut butter (e.g., PB2)
- Pitted Kalamata olives
Frozen & Dry Goods
- Frozen blueberries (bag)
- Granulated sugar, light brown sugar, baking powder, mini chocolate chips
Non-Food Items
- Aluminum foil
You can substitute gluten-free options where noted. The list is organized to streamline shopping and ensure you have everything for the recipes and any planned leftovers.