This free, flexible 7-day weight loss meal plan includes breakfast, lunch and dinner ideas plus a complete shopping list to make healthy eating simple. All recipes include macronutrient information and Weight Watchers points to help you stay on track.
Free 7-Day Healthy Meal Plan (Nov 6–12)
I traveled to Florida with my mom this week for a family wedding and a birthday—full of laughter and warm moments. I’m always grateful for time spent with family.
Lately I’ve been enjoying butternut squash in many forms. If you’re in the same mood, try my Butternut Squash Risotto, Slow Cooker Butternut Squash Pear Soup, or Air Fryer Butternut Squash—simple, cozy recipes. When selecting a butternut squash, look for a creamy tan color without soft spots or bruises.
With grocery prices rising, planning meals is one of the best ways to save money while eating well. Meal planning reduces waste, lowers food costs and helps you avoid last-minute takeout. If you want more budget-conscious options, there are additional 5-day budget-friendly meal plans available by signing up for Relish+ (includes a free trial).
Ultimate Skinnytaste Meal Planner
Consider the Skinnytaste Ultimate Meal Planner to organize your weeks. This spiral-bound planner includes tear-out weekly grids, a 12-week meal plan, 30 recipes (including 15 new ones), and removable grocery lists. It also has space for weekly gratitude, affirmations and intentions—helpful for starting the week with purpose.
Where to Buy the Skinnytaste Meal Planner
- Amazon
- Barnes & Noble
- IndieBound
A Note About Weight Watchers Points
All recipes have updated Weight Watchers points displayed under the recipe title to reflect the current program. The recipe card’s WW button links to Weight Watchers’ recipe builder so you can view the calculation and add recipes to your day (US only; you must be logged into your account).
About This Meal Plan
These free 7-day flexible meal plans are designed as a practical guide. They include plenty of wiggle room so you can add snacks, beverages, fruit, dessert or wine and swap recipes to suit your preferences. Breakfast and lunch recipes listed Monday–Friday are scaled to serve one person; dinners and weekend meals serve a family of four. Some recipes yield leftovers that can be enjoyed for another night or packed for lunch.
Aim for at least 1500 calories per day as a general benchmark, though your ideal calorie intake depends on individual factors like age, weight and goals. The grocery list below covers everything needed to make the weekly plan, which streamlines shopping and reduces food waste.
If you’d like to connect with others, join the Skinnytaste Facebook Community where members share photos and tips. You can also subscribe to the email list to receive meal plans directly to your inbox.
Weekly Meal Plan
Breakfast and lunch Monday–Friday are single-serving; dinners and all weekend meals are for four people. Calorie totals are approximate and meant as a guideline. Swap, adjust portions, or add snacks to meet your needs.
MONDAY (11/6)
B: Tropical Chia Pudding Breakfast Bowl
L: Chickpea Egg Salad (½ recipe)
D: Tofu Stir-Fry with Vegetables in Sesame Soy Sauce over ¾ cup brown rice
Total Calories: 1,138*
TUESDAY (11/7)
B: Tropical Chia Pudding Breakfast Bowl
L: Chickpea Egg Salad
D: Slow Cooker Chicken Enchiladas with Chipotle Cilantro Lime Rice and 1 oz avocado
Total Calories: 1,234*
WEDNESDAY (11/8)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe), 1 thin slice whole grain toast and an orange
L: Leftover Slow Cooker Chicken Enchiladas with 1 oz avocado
D: Sheet Pan Turkey Meatloaf and Broccoli
Total Calories: 1,000*
THURSDAY (11/9)
B: Apple Pie Overnight Oats
L: Leftover Slow Cooker Chicken Enchiladas with 1 oz avocado
D: Lasagna Soup with a green salad**
Total Calories: 1,121*
FRIDAY (11/10)
B: Apple Pie Overnight Oats
L: Leftover Lasagna Soup
D: Honey Sriracha Roasted Salmon Rice Bowls
Total Calories: 1,159*
SATURDAY (11/11)
B: Cottage Cheese, Egg and Sausage Frittata
L: Turkey Club (4 servings) with an apple
D: Dinner out
Total Calories: 679*
SUNDAY (11/12)
B: Baked Oatmeal with Pears, Bananas and Walnuts
L: Tuna Poke Salad (double recipe)
D: 1½ batches White Bean Pumpkin Turkey Chili with 2 tbsp light sour cream
Total Calories: 1,095*
*These calorie totals are a guide. Women often aim for around 1500 calories/day, but needs vary. Use a calorie calculator to estimate your personalized needs. The plan leaves room to add coffee, snacks, fruit or dessert.
**Green salad: 6 cups mixed greens, 2 scallions, ½ cup each tomatoes, carrots, cucumbers and chickpeas, plus ¼ cup light vinaigrette.
Shopping List
Produce
- 1 medium kiwi
- 1 small mango
- 1 medium orange
- 1 medium lime
- 5 medium apples
- 2 medium pears
- 2 large bananas
- 3 small (5-oz) plus 1 large (7-oz) Hass avocados
- 9 Persian (mini) cucumbers (or 2 large English cucumbers)
- 1 medium red bell pepper
- 1 small jalapeño (optional)
- 1 large head garlic
- 1 (3-inch) piece fresh ginger
- 1½ lb broccoli florets
- 1 small bunch broccolini
- 2 medium bunches scallions
- 1 large carrot
- 1 (1-lb) bag mixed greens
- 1 (5-oz) bag baby spinach
- 1 small head iceberg lettuce
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh basil
- 3 vine-ripened tomatoes
- 1 small red onion
- 2 small plus 1 medium yellow onion
Meat, Poultry & Fish
- 1 lb boneless, skinless chicken thighs or breasts
- 1¼ lb 93% lean ground turkey
- 2 lb 99% lean ground turkey
- 1 link plus 14 oz sweet Italian chicken sausage
- 1½ lb skinless salmon fillets
- 1 package center-cut bacon
- ¾ lb sliced deli turkey breast
- 1 lb sushi-grade tuna
Grains*
- Small bag dry brown rice (or 6 cups pre-cooked)
- Small bag extra-long grain or basmati rice
- Thin-sliced whole grain bread
- Small package quick oats
- Small package old-fashioned oats
- 1 (16-oz) package lasagna noodles
- Small package corn tortillas
Condiments & Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray or oil mister
- Kosher salt
- Black pepper (grinder or fresh peppercorns)
- Apple cider vinegar
- Reduced-sodium soy sauce
- Honey
- Sesame oil
- Sesame seeds
- Cumin
- Ketchup
- Thyme
- Worcestershire sauce
- Cinnamon
- Pure maple syrup
- Vanilla extract
- Nutmeg
- Bay leaves
- Light vinaigrette
- Sriracha sauce
- Rice vinegar
- Furikake (optional)
- Light mayonnaise
- Wasabi paste (tube)
- Rice wine vinegar
- Chili powder
- Oregano
Dairy & Refrigerated
- 1 (16-oz) package extra-firm tofu
- 1 18-pack large eggs
- 1 (8-oz) tub sour cream
- 1 (16-oz) tub nonfat plain Greek yogurt
- 1 (6-oz) container low-fat cottage cheese
- 1 (15-oz) container part-skim ricotta
- 1 quart unsweetened vanilla almond milk
- 1 (8-oz) bag shredded Mexican blend cheese
- 1 (8-oz) bag shredded part-skim mozzarella
- 1 small wedge fresh Parmesan
Canned & Jarred
- 2 (15-oz) cans chickpeas
- 2 (15-oz) cans white great northern or navy beans
- 1 (15-oz) can low-sodium black beans
- 1 (4.5-oz) can chopped green chiles
- 1 (16-oz) can or jar enchilada sauce (or ingredients to make your own)
- 2 (32-oz) cartons low-sodium chicken broth
- 1 (14-oz) can reduced-sodium vegetable broth
- 1 (28-oz) can crushed tomatoes
- 1 (15-oz) can pumpkin
Frozen
- 1 small bag shelled edamame
Dry Goods & Baking
- Small package chia seeds (about 1/3 cup if from bulk)
- Small package walnuts (about ½ cup if from bulk)
- Small package unsweetened shredded coconut
- Monk fruit sweetener or preferred sweetener
- Baking powder
- Cornstarch or arrowroot powder
Non-Food Items
- Non-stick aluminum foil
*Grains can be purchased gluten-free if desired.