A free, flexible 7-day weight-loss meal plan with breakfast, lunch and dinner suggestions and a complete shopping list. All recipes include nutrition details, macros and Weight Watchers points where applicable.
Free 7 Day Healthy Meal Plan (May 20–26)
Grilling season is almost here. Whether you’re planning a juicy burger, steak kebabs, a tasty BBQ side or a lighter dessert, this week’s plan has options to enjoy warm-weather cooking while staying on track. As we observe Memorial Day, we honor and thank those who made the ultimate sacrifice for our freedom.
About the Meal Plan
These free 7-day flexible healthy meal plans are designed to be a helpful guide with plenty of room to adjust portions, add snacks, drinks, fruit, dessert or a glass of wine, and swap in your favorite recipes. Aim for at least 1500 calories per day if your goal is weight loss, but individual needs vary by age, activity level and health goals. Use the included grocery list to simplify shopping, reduce waste, and make it easier to stick to healthier meals throughout the week.
If you follow Weight Watchers, recipes in this plan include updated WW points and macro information. Many readers find community support helpful — consider joining an online group or community for recipe inspiration and accountability. If you prefer a printed organizer, an ultimate meal planner with weekly grids and grocery lists can make planning even easier.
Ultimate Meal Planner
Consider using a weekly meal planner with tear-out grocery lists, sample weekly menus and spaces for intentions, gratitude and notes. A paper planner can help you plan meals ahead, save time and reduce stress when prepping for the week.
Where to Find the Planner
- Amazon
- Barnes & Noble
- Indie bookstores
A note about WW Points
If you use Weight Watchers, recipes included in this plan show updated points. Use your account’s recipe builder to verify points and add meals to your daily log. All cookbook recipes in the recipe index have been updated to reflect current WW guidance.
With grocery prices rising, meal planning is one of the best ways to stay on budget while eating well. Planning ahead reduces waste, cuts down on dining out and helps you make the most of pantry staples and seasonal produce.
Current Favorite Sales
Check for seasonal deals on cookware, kitchen gadgets and home items to save while preparing meals for the week. Popular items this season include nonstick pans, meat thermometers, and outdoor rugs for summer entertaining.
Meal Plan
Breakfasts and lunches Monday–Friday are planned as single servings; dinners and weekend meals serve a family of four. Several dinners make enough for leftovers to enjoy for lunch the next day. The grocery list below covers all ingredients needed for the full plan.
MONDAY (5/21)
B: English Muffin Breakfast Sandwich (double recipe) with 1 cup blueberries
L: Buffalo Chicken Salad with 2 tablespoons light blue cheese dressing
D: Tofu Tacos with potatoes and jalapeños
Total Calories: 1,181*
TUESDAY (5/22)
B: English Muffin Breakfast Sandwich with 1 cup blueberries
L: Buffalo Chicken Salad with 2 tablespoons light blue cheese dressing
D: Ropa Vieja with Arroz Congri (Cuban rice and black beans) and 1 ounce sliced avocado
Total Calories: 1,275*
WEDNESDAY (5/23)
B: English Muffin Breakfast Sandwich with 1 kiwi
L: Leftover Ropa Vieja and Arroz Congri with 1 ounce sliced avocado
D: Air Fryer Turkey Meatloaf with garlic mashed potatoes and roasted broccoli with smashed garlic
Total Calories: 1,363*
THURSDAY (5/24)
B: English Muffin Breakfast Sandwich with 1 kiwi
L: Leftover Ropa Vieja with two corn tortillas and 1 ounce sliced avocado
D: Coconut Chicken Rice Bowl
Total Calories: 1,223*
FRIDAY (5/25)
B: Carrot Banana Protein Smoothie
L: Turkey Club with an apple
D: Niçoise Salad (double recipe)
Total Calories: 1,234*
SATURDAY (5/26)
B: Smoked Salmon Breakfast Flatbread (double dough — extra for Sunday lunch)
L: 2 cups Broccoli Salad
D: Dinner out
Total Calories: 589*
SUNDAY (5/27)
B: Avocado Toast Egg in a Hole (quadruple batch) with 1 cup pineapple
L: Spinach Dip Stuffed Mushrooms and Pepperoni Pizza Bites
D: Greek Turkey Burgers on whole wheat buns with Greek Orzo Salad
Total Calories: 1,261*
*These calorie totals are a guide. Many women aim for about 1500 calories per day for weight-loss goals, but individual needs vary. The plan allows flexibility to add coffee, beverages, extra fruit, snacks or small treats. Double the dough for the breakfast flatbread to use leftovers for lunch Sunday.
A printable version of this plan and grocery list is available in the accompanying Google Doc for easy reference and printing.
Shopping list
Produce
- 1 large pineapple
- 2 medium kiwi
- 1 medium apple
- 1 dry pint blueberries
- 1 medium banana
- 1 medium lemon
- 2 small (5-ounce) plus 1 large (7-ounce) Hass avocados
- 2 large jalapeño peppers
- 1 large green bell pepper
- 1 large red bell pepper
- 1 medium orange bell pepper
- 2 medium heads garlic
- 1 (2-inch) piece fresh ginger
- 1 small bunch celery
- 1 large carrot
- 1 small bag baby carrots
- 2½ pounds broccoli florets
- 1 medium Russet potato
- 2 pounds Yukon gold potatoes
- 2/3 pound mini yellow potatoes
- 1 pound green beans
- 1½ pounds baby bella mushrooms
- 1 medium zucchini
- 1 large English cucumber
- 1 small head Romaine lettuce
- 1 (5-ounce) clamshell baby spinach
- 2 heads Bibb or butter lettuce
- 1 small bunch scallions
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh dill (or scallion greens for garnish)
- 1 small bunch/container fresh oregano (optional)
- 1 pint cherry or grape tomatoes
- 1 large beefsteak tomato
- 1 medium vine-ripened tomato
- 1 small plus 1 medium red onion
- 1 small plus 1 medium plus 1 large yellow onion
Meat, Poultry and Fish
- 1 package turkey bacon
- 1 package center-cut bacon
- 1 package turkey pepperoni
- 3 ounces sliced deli turkey breast
- 1 (4-ounce) package sliced smoked salmon or nova lox
- 1½ pounds (4) skinless salmon fillets
- 2 pounds boneless skinless chicken breasts
- 2½ pounds 93% lean ground turkey
- 2 pounds flank steak
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil mister (optional)
- Kosher salt
- Pepper grinder or fresh peppercorns
- Regular or light mayonnaise
- Hot sauce (such as Frank’s RedHot)
- Reduced sodium soy sauce
- Chili powder
- Smoked paprika
- Cumin
- Sazon
- Dried oregano
- Garlic powder
- Bay leaves
- Ketchup
- Turmeric
- Onion powder
- White wine vinegar
- Whole grain mustard
- Everything bagel seasoning
- Crushed red pepper flakes (optional)
- Red wine vinegar
Dairy & Refrigerated
- 1 18-pack large eggs
- 1 (14-ounce) package extra-firm tofu
- 1 small container light blue cheese dressing (or ingredients to make your own)
- 1 (8-ounce) container nonfat milk
- 1 (8-ounce) container unsweetened almond milk
- 1 (32-ounce) container nonfat plain Greek yogurt
- 1 package sliced cheddar or American cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) block reduced-fat cream cheese
- 1 (8-ounce) block cream cheese
- 1 small package goat cheese
- 1 package block feta cheese
- 1 small wedge fresh Parmesan cheese
- 1 (8-ounce) container light sour cream
- 1 small tub whipped butter
Grains
- Whole wheat hamburger buns
- Light whole wheat English muffins
- 1 small package (6-inch) corn tortillas (about 10 needed)
- 1 loaf sliced whole grain bread
- 1 small package all-purpose or white whole wheat flour
- Italian seasoned breadcrumbs
- 1 small package rolled oats
- 1 medium package dry jasmine or basmati rice
- 1 (1-pound) package orzo pasta
Canned & Jarred
- 1 (8-ounce) can tomato paste
- 1 small jar pizza sauce or marinara
- 1 jar pitted kalamata olives
- 2 medium jars green pitted olives
- 1 small jar capers
- 1 medium jar marinated artichoke hearts
- 1 (15-ounce) can black beans
- 1 (32-ounce) carton chicken broth
- 1 (13.5-ounce) can light coconut milk
- 1 small jar salsa
Frozen
- 1 (10-ounce) package chopped spinach
Misc. Dry Goods
- Unflavored protein powder
- Ground flaxseed
- Baking powder
- Sweetener of choice (optional for protein smoothie)
- 1 small package dried unsweetened cranberries (½ cup if buying bulk)
- 1 small package raw shelled sunflower seeds (½ cup if buying bulk)
- 1 bottle dry white wine (optional; can substitute additional broth)
You can buy gluten-free versions of many items if desired.