A free, flexible 7-day weight loss meal plan with 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 (June 10–16)
Get the grill ready to celebrate Father’s Day! Whether Dad prefers steak, burgers or seafood, this week’s menus include crowd-pleasing options to make him happy. This plan is for everyone: biological dads, stepdads, adoptive dads, father figures and dads-to-be—thanks for the love and support you bring.
If you’re new to these meal plans, I post free 7-day flexible healthy meal plans as a guide with plenty of wiggle room. You can add extra food, coffee, beverages, fruit, snacks, dessert or wine, or swap recipes for meals you prefer. Depending on your goals, aim for at least 1,500 calories per day; individual needs vary by age, weight and activity level.
This plan includes a precise, organized grocery list to make shopping easier, save money and cut down on food waste. Having ingredients on hand reduces takeout and helps keep you on track.
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Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a spiral-bound weekly planner featuring meal planning grids, a 12-week meal plan, 30 recipes (15 new), and tear-out grocery lists. It includes prompts for gratitude, affirmations and weekly intentions to help you start your week mindfully.
Where to buy the Skinnytaste meal planner
- Amazon
- Barnes & Noble
- Indie Bound
A note about WW Points
If you follow Weight Watchers, recipes in this plan have been updated to reflect the current program and display points under each recipe title. The WW information in the recipe cards was determined using the official recipe builder. Cookbook recipes in the index are updated as well.
With grocery prices rising, meal planning is one of the best ways to stay on budget while eating healthfully. Planning reduces waste, cuts spending on dining out and saves time.
Five favorite sales and gift picks
Here are five items I like right now for kitchen convenience and summer fun:
- Fullstar Vegetable Chopper — a compact chopper for quick prep.
- Cuisinart Smashed Burger Press — great for making even, crispy smashed burgers.
- Pottery Barn seasonal savings — good for home and outdoor items.
- KitchenAid Fruit and Vegetable Spiralizer Attachment — makes veggie noodles with a stand mixer.
- Ninja CREAMi Ice Cream Maker — fun for homemade frozen treats.
Meal Plan
Breakfast and lunch Monday–Friday are planned for one person; dinners and all weekend meals are planned for a family of four. Some recipes yield leftovers suitable for an extra dinner or next-day lunch. The grocery list is comprehensive and includes everything you need for the week.
MONDAY (6/10)
B: Greek Yogurt with Berries, Nuts and Honey
L: Pan Bagnat (half recipe) and Raw Beet Salad with Apples and Carrots
D: Lasagna Roll-Ups with Cottage Cheese and Arugula Salad
Total Calories: 1,228*
TUESDAY (6/11)
B: Peach Pie Cottage Cheese Bowl
L: Pan Bagnat and Raw Beet Salad with Apples and Carrots
D: Grilled Skirt Steak and Elote Tacos with Skillet Mexican Zucchini
Total Calories: 1,212*
WEDNESDAY (6/12)
B: Peach Pie Cottage Cheese Bowl
L: Pan Bagnat and Raw Beet Salad with Apples and Carrots
D: Crock Pot Honey Sesame Chicken over 3/4 cup brown rice with Roasted Broccoli with Smashed Garlic (double recipe)
Total Calories: 1,228*
THURSDAY (6/13)
B: Mushroom Spinach Scrambled Eggs
L: Italian Sub Salad (half recipe) and 1/4 cup pistachios
D: Leftover Crock Pot Honey Sesame Chicken over 3/4 cup brown rice with Roasted Broccoli with Smashed Garlic
Total Calories: 1,228*
FRIDAY (6/14)
B: Mushroom Spinach Scrambled Eggs
L: Italian Sub Salad and 1/4 cup pistachios
D: Broiled Fish with Summer Grape Tomato Sauce over 1 cup whole wheat orzo
Total Calories: 1,169*
SATURDAY (6/15)
B: Bacon, Egg and Avocado Breakfast Sandwich (double bagel dough recipe for Sunday lunch)
L: Warm Salad with Artichoke Hearts, Roasted Peppers and Mozzarella (recipe multiplied for 4)
D: Dinner out
Total Calories: 708*
SUNDAY (6/16)
B: Czech Crepes with Berries and Cream plus 2 scrambled eggs
L: Margherita Pizza with 1 cup sliced cucumbers
D: Grilled Shrimp and Grilled Steak with Tomatoes, Red Onions and Balsamic, served with Coleslaw and Baby Red Potato Salad
Total Calories: 1,155*
*These calorie totals are a guide. Women are often recommended to aim for around 1,500 calories per day; individual needs vary. I’ve left room in each day for coffee, beverages, fruit, snacks, dessert or wine. **Make an extra 3 cups of rice for Thursday dinner.
A downloadable shopping list is available as a Google Doc for your convenience.
Shopping list
Produce
- 1 pint blackberries
- 1 pint raspberries
- 1 (1-pound) container strawberries
- 1 large red apple
- 1 medium plus 2 large lemons
- 2 medium limes
- 2 medium peaches
- 1 small (5-ounce) Hass avocado
- 2 medium ears of corn
- 2 medium English cucumbers
- 1 pound zucchini
- 2 small beets
- 3 pounds broccoli florets
- 1 medium bell pepper
- 1 1/3 pound baby red potatoes
- 1/2 pound sliced mushrooms
- 2 large carrots (or 1 bag pre-shredded)
- 2 medium heads garlic
- 1 small shallot
- 1 small bunch scallions
- 1 small bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 1 small bunch/container fresh basil
- 1 (5-ounce) clamshell baby arugula
- 1 (5-ounce) clamshell baby spinach
- 1 small plus 1 large head Romaine lettuce
- 1/2 small head purple cabbage (or 1 small bag pre-shredded)
- 1/2 small head green cabbage (or 1 medium bag pre-shredded)
- 1 pint plus 1 (1-pound) container grape or cherry tomatoes
- 1 medium heirloom tomato
- 5 medium plus 1 large vine-ripened tomatoes
- 2 medium red onions
- 1 small yellow onion
Meat, Poultry and Fish
- 1 pound skirt steak
- 2 pounds flank steak or London broil
- 2 pounds boneless, skinless chicken breasts
- 1 1/2 pounds peeled and deveined jumbo shrimp
- 1 3/4 pounds (4) flounder, tilapia or sole fillets
- 3 ounces sliced deli turkey
- 1 small package sliced Genoa salami
- 1 small package turkey pepperoni
- 1 small package Capicola (or 1 ounce from the deli counter)
- 1 package center-cut bacon
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray or oil mister
- Kosher salt
- Pepper grinder or fresh peppercorns
- Red wine vinegar
- Dijon mustard
- Cinnamon
- Honey
- Light mayonnaise
- Ancho chili powder
- Cumin
- Rice wine vinegar
- Sesame oil
- Onion powder
- Sriracha sauce
- Sesame seeds
- Reduced sodium soy sauce
- Italian seasoning
- Crushed red pepper flakes (optional, for bagel sandwiches)
- Balsamic vinegar
- Oregano
- Paprika
- Garlic powder
- White wine vinegar
Dairy & Misc. Refrigerated Items
- 2 dozen plus 1 half-dozen large eggs
- 2 (16-ounce) containers low-fat cottage cheese
- 1 (32-ounce) container nonfat plain Greek yogurt
- 1 small box butter
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (12-ounce) chunk fresh mozzarella cheese
- 1 medium wedge fresh Parmesan cheese
- 1 small package cotija, queso fresco or feta cheese
- 1 pint 1% milk or milk of choice
- 1 container light whipped cream
Grains
- All-purpose or white whole wheat flour
- 1 loaf whole wheat French bread or ciabatta (7–8 ounces)
- 1 small package corn tortillas (about 8 tortillas)
- 1 (16-ounce) package whole wheat orzo
- 1 (16-ounce) package lasagna noodles (not no-boil)
- Dry brown rice (or 6 cups pre-cooked)
Canned and Jarred
- 1 (5-ounce) can tuna in water
- 1 small can or jar anchovy fillets in oil
- 1 small jar pesto (or ingredients to make your own)
- 1 small jar pickled jalapeños
- 1 small jar pickled pepperoncini or banana peppers
- 1 large jar capers
- 1 small jar mixed pitted olives
- 1 large jar roasted red peppers
- 1 large jar or can artichoke hearts
- 1 jar marinara (or ingredients to make your own)
- 1 small can whole San Marzano tomatoes
- 1 (4-ounce) can tomato paste
Misc. Dry Goods
- Baking powder
- Cornstarch
- Powdered sugar
- Brown sugar
- Chopped walnuts (or a small bulk bin purchase)
- Shelled pistachios (about 3/4 cup if buying in bulk)
You can substitute gluten-free versions of grains and flours if desired.