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 for easy tracking.
Free 7 Day Healthy Meal Plan (Jan 8–14)
This time of year, colds, flu and other seasonal illnesses are common. It’s important to support your immune system with good habits: stay hydrated, move when you can, and choose nourishing foods. Try a citrus immunity shot or a soothing chicken noodle soup when you need comfort. I hope anyone feeling under the weather recovers quickly.
With rising grocery prices, meal planning is one of the best tools to eat well on a budget. Planning ahead saves money, reduces waste, and simplifies shopping. If you want more budget-friendly weekly plans, you can explore additional meal plan options and sign up for trial services that provide extended planning resources.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a spiral-bound weekly planner with tear-out meal planning sheets, a 12-week meal plan, recipes, and grocery lists. It includes space for gratitude, weekly intentions, and shopping lists to help you start each week organized and focused.
Where to buy the Skinnytaste meal planner
- Amazon
- Barnes & Noble
- IndieBound
A note about WW Points
All recipes have updated Weight Watchers (WW) points shown where applicable, reflecting the current WW program. Use the WW recipe builder on the official site to view how points were calculated and to add recipes to your day (note: you must be logged into your WW account to use the builder).
About this meal plan
These free 7-day flexible meal plans are intended as a guide with room to customize: add snacks, fruit, coffee, beverages, desserts or a glass of wine if desired. You can swap meals or adjust portions based on your goals. As a general target, many women aim for around 1,500 calories per day, but needs vary by age, weight, activity level and goals.
This plan also includes a comprehensive grocery list to streamline shopping and reduce waste. Following the plan helps you save time and money and makes it easier to stay on track with healthy habits.
If you’d like community support, consider joining online groups where readers share photos and tips from the meal plans. You can also subscribe by email to get new meal plans delivered directly to your inbox.
Meal Plan
Breakfasts and lunches Monday–Friday are portioned for one person. Dinners and weekend meals are sized for a family of four. Some recipes yield leftovers suitable for multiple meals. The grocery list below covers everything needed for the full week.
MONDAY (1/8)
B: High Protein Egg White Muffins with Turkey Bacon and an orange
L: Italian Sub Broccoli Salad (½ recipe)
D: Broccoli Cheddar Soup with 2 oz multigrain baguette and a green salad*
Total Calories: 1,059**
TUESDAY (1/9)
B: Egg White Muffins and a kiwi
L: Italian Sub Broccoli Salad
D: Smash Tacos with Mexican Cauliflower “Rice”
Total Calories: 1,069**
WEDNESDAY (1/10)
B: Egg White Muffins and an orange
L: Italian Sub Broccoli Salad
D: Chicken Divan with ¾ cup brown rice
Total Calories: 1,130**
THURSDAY (1/11)
B: Egg White Muffins and a kiwi
L: Leftover Chicken Divan with ¾ cup brown rice
D: One-Pot Orzo with Sausage, Spinach and Corn
Total Calories: 1,118**
FRIDAY (1/12)
B: Overnight Oats
L: Leftover Chicken Divan with ¾ cup brown rice
D: Fish Taco Bowl with Quick and Delicioso Cuban-Style Black Beans
Total Calories: 1,165**
SATURDAY (1/13)
B: Protein Bagels with Cottage Cheese (recipe x2) and 2 scrambled eggs with ½ grapefruit
L: Perfect Air Fryer Shrimp with Fiesta Bean Salad
D: Dinner out
Total Calories: 846**
SUNDAY (1/14)
B: 4-Ingredient Flourless Banana-Nut Oatmeal Pancakes (recipe x4) drizzled with 1 tbsp melted peanut butter
L: Classic Chicken Salad on Protein Bagel with 8 baby carrots
D: Beef Stew with 2 oz multigrain baguette
Total Calories: 1,306**
*Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, carrots, cucumbers, chickpeas and ¼ cup light vinaigrette.
**These calorie totals are a guide. Individual needs differ—use a calorie calculator to estimate your own targets and adjust portions as needed. The plan allows room for extra snacks and beverages.
Shopping list
Produce
- 2 medium oranges
- 1 medium lemon
- 5 medium limes
- 2 medium grapefruits
- 2 medium kiwis
- 5 medium bananas
- 1 (6 oz) container blueberries (or frozen for overnight oats)
- 1 small + 1 medium red bell pepper
- 1 medium jalapeño
- 1 small + 1 medium Hass avocado
- 1 large head garlic
- 1 large shallot
- 3½ lbs broccoli florets
- 1 medium head cauliflower (or 4 cups riced cauliflower)
- 1 small bunch celery
- 5 medium carrots
- 1 medium bag baby carrots
- 1 small cucumber
- 4 oz white mushrooms
- ½ lb Yukon Gold potatoes
- 1 medium bunch scallions
- 1 small bunch fresh thyme
- 1 medium bunch cilantro
- 1 (5 oz) container baby spinach
- 1 (10 oz) container mixed greens
- 1 medium bag tri-color slaw (you need about 5 cups)
- 1 pint cherry or grape tomatoes
- 2 medium plum tomatoes
- 1 medium vine-ripened tomato
- 1 small + 1 medium red onion
- 1 small + 2 medium yellow onions
Meat, Poultry & Fish
- 3 lbs boneless chuck roast
- 1½ lbs fish fillets (e.g., cod or mahi-mahi)
- 1¼ lbs jumbo peeled & deveined shrimp
- 1 lb mild Italian chicken sausage
- 1½ lbs boneless, skinless chicken breasts
- 1 rotisserie chicken (buy later in the week)
- 1 lb 93% lean ground turkey
- 1 package turkey bacon
- 1½ oz Genoa salami
- 1½ oz deli ham
- 1½ oz deli turkey
Grains
- Unbleached all-purpose flour (medium package)
- Quick oats (small package)
- Corn tortillas (you need about 8)
- 2 multigrain baguettes
- Dry brown rice (or 4½ cups pre-cooked)
- Dry orzo pasta
- Seasoned whole wheat breadcrumbs
Condiments & Spices
- Extra virgin olive oil, canola oil
- Cooking spray or oil mister
- Kosher salt & pepper
- Garlic powder, oregano, cumin, smoked paprika, paprika, cayenne
- Seasoning salt or adobo, taco seasoning, Cajun seasoning
- Light vinaigrette or ingredients to make your own
- Regular or light mayonnaise, Dijon mustard
- Sriracha, red wine vinegar, bay leaves
- Parsley, crushed red pepper flakes
- Optional bagel seasoning: everything bagel mix (sesame, poppy, garlic, onion)
Dairy & Refrigerated
- 1 pint liquid egg whites
- 1 dozen large eggs
- Butter (small box)
- Skim milk (pint) and/or unsweetened almond milk (8 oz)
- 32 oz 2% cottage cheese
- Shredded sharp cheddar (16 oz)
- Shredded reduced-fat Swiss (8 oz)
- Fresh mozzarella (4 oz)
- Sliced reduced-fat provolone (8 oz)
- Parmesan wedge
- Pico de Gallo or ingredients to make your own
Canned & Jarred
- Peanut butter (small jar)
- Tomato paste (4 oz can or 4.5 oz tube)
- Low-sodium beef broth (32 oz)
- Low-sodium chicken broth (32 oz)
- 2 cans chickpeas (15 oz each)
- 2 cans black beans (15 oz each)
- Pepperoncini (small jar)
Frozen
- Frozen peas (small package)
- Frozen corn (small package)
Dry Goods & Misc.
- Pecan halves (about 2/3 cup if buying bulk)
- Baking powder
- Chia seeds (small package)
- Dry sherry (small bottle)
- Monk fruit, stevia or sweetener of choice
Non-food items
- Parchment paper
You can choose gluten-free alternatives where noted. Adjust quantities and ingredients based on your household size and personal preferences.