A free, flexible 7-day weight-loss meal plan that includes breakfast, lunch and dinner ideas plus a complete shopping list. All recipes list macros and Weight Watchers points where available. This plan is designed to be adaptable—swap meals, add snacks or treats, and adjust portion sizes to fit your goals.
Free 7-Day Healthy Meal Plan (Feb 3–9)
From game-day gatherings to cozy family dinners, this week’s plan balances flavor and convenience. Whether you’re hosting a Super Bowl party or just meal-prepping for a busy week, the plan features crowd-pleasing appetizers, satisfying mains and lighter options to help you stay on track.
A Note About the WW Points Update
Weight Watchers added new 0-point foods (oatmeal is now 0 points for many plans). Recipe point values on the site will update over time. Most recipes link to the WW recipe builder (mobile only) which will show updated points automatically. If you notice updated points for a recipe on the site, a quick comment on that recipe helps speed up manual updates.
If you’re new to these meal plans, I publish free 7-day flexible healthy plans regularly. They’re guides with plenty of wiggle room—add coffee, beverages, fruit, snacks, dessert or a glass of wine as desired. You can also swap in favorite recipes from the recipe index. Aim for at least 1,500 calories per day as a general guideline depending on your goals, age and activity level.
Meal planning saves time and money, reduces food waste, and makes grocery shopping simpler. Use the shopping list below to streamline your shopping and keep ingredients on hand so you can stick to your plan more easily.
Join the Skinnytaste Facebook Community to share photos, ask questions and see what others are cooking—or subscribe to the email list to get meal plans delivered to your inbox.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a spiral-bound weekly planner with tear-out meal grids, a 12-week meal plan, 30 recipes and grocery lists. It includes spaces for gratitude, affirmations and intentions to help you plan your week with purpose.
Available Retailers
- Amazon
- Barnes & Noble
- IndieBound
With grocery prices on the rise, meal planning is one of the best strategies to eat well on a budget. For more budget-friendly plans, consider the 5-day Budget Friendly Meal Plans available through Relish+ (14-day trial available).
Meal Plan Overview
Breakfasts and lunches Monday–Friday are portioned for one person. Dinners and all weekend meals are sized for a family of four, and many recipes yield leftovers suitable for a second night or next-day lunch. The shopping list covers all ingredients needed to prepare the week’s meals.
MONDAY (2/3)
B: English Muffin Breakfast Sandwich (make two) and a kiwi
L: Antipasto Salad and ¼ cup shelled pistachios
D: Lentil Bolognese with Arugula Salad
Total Calories: 1,165*
TUESDAY (2/4)
B: English Muffin Breakfast Sandwich and a kiwi
L: Leftover Lentil Bolognese with 8 carrot sticks
D: Ground Turkey Taco Lettuce Wraps with 2 Tbsp shredded Mexican cheese, 1 oz avocado and Quick Cuban-style Black Beans
Total Calories: 1,139*
WEDNESDAY (2/5)
B: English Muffin Breakfast Sandwich and ½ grapefruit
L: Leftover Lentil Bolognese with 8 carrot sticks
D: Crockpot Sesame Chicken with Cauliflower Rice and Bok Choy Stir Fry
Total Calories: 1,082*
THURSDAY (2/6)
B: English Muffin Breakfast Sandwich and ½ grapefruit
L: Antipasto Salad and ¼ cup shelled pistachios
D: Leftover Crockpot Sesame Chicken with ¾ cup brown rice** and Roasted Broccoli with Smashed Garlic
Total Calories: 1,231*
FRIDAY (2/7)
B: Air Fryer Breakfast Banana Split
L: Spicy Canned Salmon Rice Bowl
D: Blackened Shrimp and Grits with Wilted Baby Spinach
Total Calories: 1,094*
SATURDAY (2/8)
B: Savory Steel Cut Oats (make four servings)
L: Broccoli Cheddar Soup with 2 oz multigrain baguette
D: Dinner out
Total Calories: 662*
SUNDAY (2/9)
B: Tropical Mango Blueberry Lassi (make four servings)
L: Greek Pasta Salad, Buffalo Wings and Hot Spinach Artichoke Dip with 12 tortilla chips
D: Crockpot Chicken Taco Chili with 2 Tbsp light sour cream, 2 Tbsp shredded cheese and 1 oz avocado
Total Calories: 1,160*
*This is a general guide; women often aim for about 1,500 calories per day depending on activity and goals. Use a reliable calorie calculator to estimate personal needs. The plan leaves room to add snacks, beverages and treats. **Cook an extra ¾ cup rice to reserve for Friday lunch.
Tip: Freeze any leftovers your household won’t eat within a few days to reduce waste and save time later.
A printable shopping list and an editable Google Doc of this plan are available for convenience.
Shopping list
Produce
- 2 medium kiwi
- 1 medium grapefruit
- 1 medium ripe banana
- 2 medium limes
- 1 medium plus 1 large lemon
- 2 small Hass avocados (5 oz each)
- 3 medium heads garlic
- 1 medium shallot
- 1 (2-inch) piece fresh ginger
- 2 large English cucumbers
- 1 medium orange bell pepper
- 1 small red bell pepper
- 1¼ lb baby bella (crimini) mushrooms
- 3 lb broccoli florets
- 1 medium head cauliflower (or 1½ lb florets)
- 1 small bunch celery
- 1 medium bunch carrots
- 8 heads baby bok choy
- 2 medium bunches scallions
- 1 small head Romaine lettuce
- 1 (5-oz) clamshell baby arugula
- 1 (1-lb) clamshell baby spinach
- 1 medium head iceberg lettuce
- 1 small bunch cilantro
- 1 small container fresh oregano (optional)
- 1 small container fresh basil (optional)
- 1 (1-lb) package cherry or grape tomatoes
- 1 small red onion
- 3 small plus 2 medium yellow onions
Meat, Poultry & Fish
- Turkey bacon (1 package)
- Turkey pepperoni (1 package)
- Sliced prosciutto (small package)
- Raw chicken breakfast sausage (8 oz)
- Chicken wingettes/drummettes (about 36 pieces)
- 2 lb boneless, skinless chicken thighs or breasts (for sesame chicken)
- 1½ lb boneless, skinless chicken breasts (3 pieces)
- 1 1/3 lb 99% lean ground turkey
- 1 lb peeled and deveined jumbo shrimp
Condiments & Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (optional)
- Kosher salt
- Freshly ground pepper
- Pure maple syrup
- Cinnamon
- Light mayonnaise
- Sriracha
- Furikake or sesame seeds
- Red wine vinegar
- Garlic powder
- Dried oregano
- Frank’s RedHot
- White vinegar
- Paprika
- Chili powder
- Italian seasoning
- Cumin
- Bay leaves
- Honey
- Reduced-sodium soy sauce
- Rice wine vinegar
- Sesame oil
- Gochujang
- Hoisin
- Cayenne pepper
- Thyme
- Onion powder
Dairy & Refrigerated
- 1 dozen large eggs
- Light blue cheese dressing or ingredients to make your own
- Butter (small box)
- Light sour cream (small tub)
- Nonfat plain Greek yogurt (16 oz)
- Plain nonfat yogurt (16 oz)
- Sliced cheddar or American cheese (8 oz)
- Shredded Mexican cheese blend (8 oz)
- Part-skim mozzarella (8 oz)
- Sharp cheddar block (8 oz)
- Feta cheese (small package)
- Parmesan wedge
- Unsweetened almond milk or preferred milk (quart)
- Nonfat milk (quart)
Grains
- Light whole wheat English muffins
- Quick-cooking steel cut oats
- Quick-cooking grits (not instant)
- Short pasta (rotini, cavatappi or bow ties, 1 lb)
- High-protein pasta (1 lb)
- Unbleached all-purpose flour (small)
- Dry brown rice (or 3¾ cups pre-cooked)
- Multigrain baguette (8 oz)
- Tortilla chips (large bag)
Canned & Jarred
- Kidney beans (15.5 oz)
- Black beans (2 × 15.5 oz)
- Tomato sauce (15 oz)
- Tomato paste (8 oz)
- Crushed or diced tomatoes (15 oz)
- Diced tomatoes with chilies (2 × 10 oz)
- Chopped green chilies (4 oz)
- Pitted kalamata olives (small jar)
- Pepperoncini (small jar)
- Roasted red peppers (small jar)
- Giardiniera (small jar)
- Artichoke hearts in water (13.75 oz)
- Wild pink or red salmon in water (5 oz)
- Vegetable broth (32 oz)
- Reduced-sodium chicken broth (32 oz)
- Low-sodium chicken broth (32 oz)
Frozen
- Chopped spinach (10 oz)
- Blueberries (small bag)
- Mango chunks (small bag)
- Corn kernels (10 oz)
Miscellaneous Dry Goods
- Raw almonds (small package) or almond butter
- Shelled pistachios (small package; ½ cup if from bulk)
- Pecan halves (small package; 2 Tbsp if from bulk)
- Colored sprinkles (optional)
- Small bottle red wine (optional for Lentil Bolognese)
- Dry brown, green or red lentils (small bag)
- Cornstarch
You can choose gluten-free versions of grains and pastas if preferred.