A free, flexible 7-day weight-loss meal plan featuring breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include nutrition information such as macros and Weight Watchers points to help you make informed choices.
7 Day Healthy Meal Plan (July 10-16)
When summer temperatures rise, keep the kitchen cool with quick, low-heat cooking methods. Try air fryer favorites like Perfect Air Fryer Shrimp, Chili-Lime Air Fryer Salmon, or a fresh Air Fryer Burst Tomato Burrata Caprese Salad. If you don’t have an air fryer, many of these recipes adapt well to the Instant Pot or stovetop, giving you flexibility while preserving flavor and nutrition.
With grocery prices climbing, planning meals ahead is one of the best ways to save money without sacrificing healthy eating. Meal planning reduces food waste, cuts down on last-minute takeout, and streamlines shopping. For more budget-focused weekly plans, check out the Budget Friendly Meal Plans available through Relish+ (includes a free trial).
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a spiral-bound, 52-week planner that helps you organize meals, grocery lists, and weekly intentions. It includes weekly tear-out planning grids, a 12-week plan, and 30 recipes (15 new), plus grocery lists to streamline shopping. It’s a practical tool for anyone wanting to meal plan more consistently and reduce mealtime stress.
Buy the Skinnytaste meal planner here:
- Amazon
- Barnes & Noble
- IndieBound
A note about WW Points
All recipes on this plan include updated Weight Watchers points. The recipe cards show the points value and link to tools that let you add recipes to your WW account (U.S. accounts only). Cookbook recipes in the index have been updated to match the current WW program.
About The Meal Plan
These free 7-day flexible meal plans are guidelines meant to simplify healthy eating while leaving room for personalization. Swap recipes, add snacks, coffee, beverages, fruit, dessert or an extra serving when needed. If you have specific goals, aim for a daily baseline—many women target around 1,500 calories, but needs vary by age, activity level and weight. Use calorie calculators to estimate your individual requirements.
The plan includes a clear, organized grocery list to save time and money. With everything planned, you’ll shop more efficiently, waste less food, and be better positioned to stay on track with healthier choices.
If you enjoy community support, consider joining the Skinnytaste Facebook Community where members share photos and tips. You can also subscribe to the mailing list to receive meal plans and updates by email.
Meal Plan:
Breakfast and lunch Monday through Friday are portioned for one person; dinners and all weekend meals are sized to serve a family of four. Several recipes yield leftovers suitable for a second night or lunch the following day. The shopping list below covers all ingredients needed for the full week.
MONDAY (7/10)
B: Berry Cottage Cheese Breakfast Bowl
L: Taco Salad with 1 oz avocado
D: Spicy Gochujang Tofu Bowl (double batch)
Total Calories: 1,063*
TUESDAY (7/11)
B: 2 scrambled eggs, 1 slice whole-grain toast, 1 cup cherries
L: Taco Salad with 1 oz avocado
D: Tzatziki Fish Tacos with Mediterranean Bean Salad
Total Calories: 1,173*
WEDNESDAY (7/12)
B: Berry Cottage Cheese Breakfast Bowl
L: Taco Salad with 1 oz avocado
D: Grilled Pesto Chicken and Tomato Kebabs with Grilled Vegetable Orzo Pasta Salad
Total Calories: 1,151*
THURSDAY (7/13)
B: 2 scrambled eggs, 1 slice whole-grain toast, 1 cup cherries
L: Taco Salad with 1 oz avocado
D: One-Pot Orzo with Sausage, Spinach and Corn
Total Calories: 1,029*
FRIDAY (7/14)
B: Berry Cottage Cheese Breakfast Bowl
L: Chicken Club Lettuce Wrap and 1 cup cherries
D: Air Fryer Salmon with Maple Soy Glaze, Easy Garlic Broccolini and ¾ cup brown rice
Total Calories: 1,092*
SATURDAY (7/15)
B: Bacon-Spinach Breakfast Casserole with Gruyere and a peach
L: Grilled Chicken Salad with Strawberries and Spinach
D: Dinner out
Total Calories: 666*
SUNDAY (7/16)
B: Leftover Bacon-Spinach Breakfast Casserole and 1 cup mixed berries
L: Open-Faced Tuna Melt Sandwiches (double batch) with Air Fryer French Fries (double batch)
D: Grilled Cumin-Spiced Pork Tenderloin with Mexican-Inspired Grilled Corn Salad and half recipe Black Bean, Avocado, Cucumber & Tomato Salad
Total Calories: 1,052*
*These calorie totals are approximate and provided as a general guide. Many women aim for about 1,500 calories per day, but individual needs vary. Use a trusted calculator to determine your personal calorie target. The meal plan intentionally leaves room to add snacks, drinks, fruit, dessert or extra portions as desired.
A printable version of the plan and grocery list is available for convenience.
Shopping List
Produce
- 1 dry pint blackberries
- 1 dry pint raspberries
- 1 dry pint blueberries
- 1 (12-ounce) plus 1 (1-pound) package strawberries
- 4 medium peaches
- 1 pound fresh cherries
- 4 medium limes
- 3 medium lemons
- 1 small (5-ounce) plus 1 medium (6-ounce) avocado
- 1 large head garlic
- 1 large shallot
- 1 (2-inch) piece fresh ginger
- 1 large English cucumber
- 1 large zucchini
- 1 small plus 1 medium red bell pepper
- 1 medium yellow bell pepper
- 2 bunches broccolini
- 6 large ears of corn
- 2 medium Yukon Gold or Russet potatoes
- 1 large bunch scallions
- 1 small bunch celery
- 2 medium carrots
- 1 medium bag tri-color coleslaw mix (about 6 cups)
- 1 medium head Romaine lettuce
- 1 small head Iceberg lettuce
- 1 small head white cabbage
- 1 (5-ounce) plus 1 (1-pound) bag or clamshell baby spinach
- 1 small bunch fresh mint
- 1 small bunch fresh dill
- 1 large bunch fresh basil
- 1 medium bunch Italian parsley
- 1 small bunch cilantro
- 4 medium vine-ripe tomatoes
- 2 dry pints grape or cherry tomatoes
- 1 small plus 1 medium red onion
- 1 small plus 1 medium yellow onion
Meat, Poultry and Fish
- 1 package center-cut bacon
- 3 ounces sliced deli chicken or turkey breast
- 1 pound mild Italian chicken sausage
- 1 pound 93% lean ground turkey, beef or chicken (for Taco Salad)
- 2¼ pounds boneless, skinless chicken breasts
- 1 pork tenderloin (about 1 pound)
- ¾ pound boneless, skinless white fish fillets (cod, halibut or branzino)
- 1½ pounds (about 4) wild salmon fillets
Grains
- 1 small loaf sliced whole wheat bread
- 1 package small (taco-size) flour tortillas
- 1 package orzo pasta
- 1 package plain panko breadcrumbs
- 1 medium package dry brown rice (or 5 cups pre-cooked)
- 1 small package unbleached all-purpose flour
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray
- Kosher salt
- Ground pepper or a pepper grinder
- Garlic powder
- Cumin
- Chili powder
- Paprika
- Dried oregano
- Gochujang
- Reduced-sodium soy sauce
- Unseasoned rice vinegar
- Sesame oil
- Honey
- Pure maple syrup
- Sriracha
- Crushed red pepper flakes (optional)
- Red wine vinegar
- Golden balsamic vinegar
- Regular or light mayonnaise
- Seasoned salt
- Tajin or chili-lime seasoning
Dairy & Refrigerated
- 1 18-pack large eggs
- 1 (32-ounce) container low-fat cottage cheese
- 1 (6-ounce) container plain nonfat Greek yogurt
- 1 small container fresh pico de gallo (or ingredients to make your own)
- 1 small package Cotija cheese
- 1 (8-ounce) chunk Gruyere cheese
- 1 (4-ounce) package soft goat cheese
- 1 small wedge fresh Parmesan or Parmigiano Reggiano
- 1 (8-ounce) package shredded cheddar cheese
- 1 (8-ounce) package sliced reduced-fat American or cheddar
- 1 (8-ounce) bottle nonfat milk
- 2 (14-ounce) packages extra-firm tofu
Canned and Jarred
- 1 small jar mild salsa
- 1 (8-ounce) can tomato sauce
- 1 (15.5-ounce) can garbanzo beans
- 2 (15-ounce) cans black beans
- 1 (32-ounce) carton low-sodium chicken broth
- 2 (4.5-ounce) cans tuna in water
Frozen
- 1 small package corn kernels (or sub 1 cup fresh corn for One-Pot Orzo)
Dry Goods
- 1 small package slivered almonds (or 6 tablespoons if buying from a bulk bin)
Non-Food Items
- Wooden or metal skewers (about 16)
- Parchment paper
You can substitute gluten-free products where indicated if desired.