Free 7-Day Meal Plan March 17-23 with Grocery List

A Word About the New WW Points Plan

Weight Watchers has recently updated its points system and added new zero-point foods (hooray for oatmeal!). I’m in the process of updating all recipe points across the site. In the meantime, every recipe links to the WW recipe builder (mobile only), which will show updated points automatically. If you notice updated points while browsing a recipe, please leave a comment there to help me prioritize updates.

Ultimate Skinnytaste Meal Planner

The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner with weekly planning pages you can tear out, a 12-week meal plan, 30 recipes (including 15 new ones) and tear-out grocery lists. It also includes spaces for gratitude, affirmations and weekly intentions to help you start each week with focus.

With grocery prices on the rise, meal planning is one of the most effective ways to stay on budget and eat well. Meal plans cut impulse buys, reduce food waste and make it easier to cook at home. For more budget-friendly ideas, check the Skinnytaste Budget Friendly Meal Plans and consider a free Relish+ trial for additional weekly plans and tools.

Shopping list

Produce

• 6 medium very ripe bananas
• 1½ pounds seedless red or green grapes
• 1 (6-ounce) container fresh raspberries
• 1 (6-ounce) container fresh blueberries
• 1 medium mango
• 3 medium lemons
• 3 medium limes
• 1 small (5-ounce) plus 1 medium (6-ounce) Hass avocado
• 1 medium English cucumber
• 1 small cucumber
• 1 small green bell pepper
• 2 medium plus 1 large red bell pepper
• 2 large cubanelle peppers
• 1 medium plus 2 large jalapeños
• 2 medium heads garlic
• 1 small shallot
• 1 (2-inch) piece fresh ginger
• 1 medium (7-ounce) Yukon Gold potato
• 1 medium Russet potato
• 2 medium parsnips
• 1 medium bunch carrots (about 6 carrots)
• ½ pound sliced mushrooms
• 1 small bunch asparagus
• 1 large head cauliflower
• ½ pound broccoli florets
• 1 small bunch celery
• 1 medium leek
• 1 large bunch scallions
• 1 small bunch/container fresh dill
• 1 small bunch/container fresh chives (or 1 tbsp scallion greens for tzatziki)
• 1 medium plus 1 large bunch fresh cilantro
• 1 medium bunch culantro (optional for sofrito)
• 1 medium bunch fresh Italian parsley
• 1 (5-ounce) clamshell baby spinach
• 1 small bunch kale
• 1 (1-pound) head escarole, spinach or other dark leafy green
• 1 small head cabbage
• 1 small head iceberg lettuce
• 1 (1-pound) clamshell Campari tomatoes
• 1 small plus 1 medium beefsteak tomato
• 1 medium plum tomato
• 1 large red onion
• 2 small plus 2 medium yellow onions

Meat, Poultry and Fish

• 1 package center-cut bacon
• 1 small package sliced deli turkey breast (or 3 oz from the deli counter)
• ½ pound sweet Italian chicken sausage
• 1 1/3 pound 99% lean ground turkey breast
• 1 pound boneless, skinless chicken breasts
• 6 medium boneless, skinless chicken thighs (or 3 additional breasts)
• 2 pounds lean corned beef brisket
• 1½ pounds (4) skin-on wild salmon fillets

Condiments and Spices

• Extra virgin olive oil
• Avocado oil
• Baking spray
• Olive oil spray or oil mister
• Kosher salt
• Pepper grinder and whole peppercorns
• Garlic powder
• Paprika (regular and smoked)
• Za’atar (optional)
• Light mayonnaise
• Bay leaves
• Honey or agave
• Reduced sodium soy sauce
• Chili powder
• Cumin
• Sazon
• Toasted sesame oil
• Sriracha sauce
• Chili-lime seasoning (such as Tajín)
• Oregano
• Onion powder
• Turmeric
• Cinnamon
• Crushed red pepper flakes

Dairy & Refrigerated Items

• 1 (9-ounce) package 3-cheese tortellini
• 1 (14-ounce) package extra-firm tofu
• 2 dozen large eggs
• 1 pint liquid egg whites
• 1 (8-ounce) container half and half
• 1 pint low-fat buttermilk
• 1 (8-ounce) container nonfat milk
• 1 (8-ounce) container 2% milk
• 1 (6-ounce) container plain whole milk Greek yogurt
• 1 (16-ounce) container plain nonfat Greek yogurt
• Salted and unsalted butter (small packs)
• Small wedge fresh Parmesan
• Small container feta cheese
• 1 (8-ounce) bag shredded cheddar

Grains*

• 1 (1-pound) multigrain baguette
• 1 small loaf sliced multigrain bread
• Whole wheat pita pockets
• 1 small package corn tortillas (about 8)
• Lo mein egg noodles, spaghetti or soba noodles
• 1 package small pasta (acini di pepe or orzo)
• 1 small package long-grain white rice
• Whole white wheat flour
• Unbleached all-purpose flour
• Quick oats
• Seasoned whole wheat breadcrumbs

Canned and Jarred

• 1 (15-ounce) can black beans
• 1 (29-ounce) can cannellini beans
• Better Than Bouillon (chicken flavor)
• 1 (32-ounce) carton unsalted chicken bone broth
• 2 (32-ounce) cartons low-sodium chicken broth
• 1 small jar pitted Manzanilla olives
• 1 (4-ounce) can tomato paste
• 1 small jar creamy peanut butter
• 1 small jar or container salsa (or make your own)

Frozen

• 1 small bag pearl onions

Misc. Dry Goods

• Small package pecan halves (¼ cup if from bulk bin)
• Small package almonds (¼ cup if from bulk bin)
• Small package chia seeds (4 teaspoons if from bulk bin)
• Small package raisins (about 2/3 cup / 3 ounces if from bulk bin)
• Baking powder
• Baking soda
• Cornstarch

*You can substitute gluten-free products where desired.