A free, flexible 7-day weight-loss meal plan that includes breakfast, lunch and dinner ideas plus a complete shopping list. All featured recipes display macros and Weight Watchers points to help you track nutrition and stay on target.
Free 7-Day Healthy Meal Plan (Sept 18–24)
I’m excited to meet readers at an upcoming book signing for my cookbook Skinnytaste Simple. If you pre-ordered the book, there’s still time to claim the bonus pack with extra recipes. This week’s plan is designed to be budget-conscious, simple to follow and flexible so you can adapt portions and swaps to meet your goals.
With grocery prices on the rise, meal planning is one of the most effective ways to save money, reduce waste and keep healthy eating consistent. Meal planning helps you shop smarter, avoid last-minute takeout and make better use of leftovers.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner with tear-out weekly meal grids, a 12-week meal plan, 30 recipes (15 new), and grocery lists. It also includes space for gratitude, weekly intentions and meal planning notes—useful if you like to plan ahead and keep kitchen routines organized.
Where to Buy the Meal Planner
- Amazon
- Barnes & Noble
- Indie Bound
A note about Weight Watchers points
All recipes in this plan have been updated to reflect the current Weight Watchers program and show points under each recipe title. Use the recipe builder in your Weight Watchers account to view how points were calculated and to add recipes to your day. Cookbook recipes in the index are updated as well.
About This Meal Plan
These free 7-day flexible meal plans are intended as a helpful guide. They include plenty of wiggle room so you can add coffee, beverages, fruit, snacks, dessert or wine, or substitute recipes you prefer. If you’re new to the plans, breakfasts and lunches Monday through Friday are portioned for one, while dinners and weekend meals are sized for a family of four. Some recipes yield leftovers for an additional dinner or lunch.
Aim for around 1,500 calories per day as a baseline if weight loss is your goal, though individual needs vary by age, gender, activity level and goals. The plan includes a detailed grocery list to streamline shopping and help you stay efficient in the kitchen.
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Meal Plan
Breakfasts and lunches Monday–Friday serve one person. Dinners and weekend meals serve a family of four. Where indicated, recipes are multiplied to create enough servings for leftovers. The grocery list that follows includes everything needed for all meals on the plan.
MONDAY (9/18)
B: Apple Pie Overnight Oats
L: Classic Egg Salad on 1 slice whole-grain bread with a pear
D: Spicy Gochujang Tofu Bowl (double batch)
Total Calories: 1,224*
TUESDAY (9/19)
B: Protein PB & J Smoothie Bowl
L: Classic Egg Salad on 1 slice whole-grain bread with an apple
D: Chipotle Chicken with Cilantro Lime Rice, Cuban-Style Black Beans and Corn Salsa
Total Calories: 1,239*
WEDNESDAY (9/20)
B: Apple Pie Overnight Oats
L: Classic Egg Salad on 1 slice whole-grain bread with a pear
D: One-Pan Roasted Potatoes, Sausage and Peppers
Total Calories: 1,076*
THURSDAY (9/21)
B: High-Protein Scrambled Eggs with Cottage Cheese (half recipe) with 1 slice whole-grain toast and 1 cup raspberries
L: Classic Egg Salad over 2 cups mixed greens with 1/4 cup raw almonds
D: Slow Cooker Pork and Green Chile Stew with Instant Pot Rice and 1 ounce avocado
Total Calories: 1,194*
FRIDAY (9/22)
B: High-Protein Scrambled Eggs with Cottage Cheese (half recipe) with 1 slice whole-grain toast and 1 cup raspberries
L: Leftover Pork and Green Chile Stew with Instant Pot Rice and 1 ounce avocado
D: Corn, Tomato and Avocado Salad
Total Calories: 1,294*
SATURDAY (9/23)
B: Mini Pumpkin Chocolate Chip Muffins with 1/2 cup low-fat cottage cheese
L: Chicken Nuggets (double recipe) with 8 baby carrots and Low-Fat Buttermilk Ranch Dressing
D: Dinner out
Total Calories: 601*
SUNDAY (9/24)
B: Baked Oatmeal with Pears, Bananas and Walnuts
L: Chicken Nuggets with 8 baby carrots and Low-Fat Buttermilk Ranch Dressing
D: Air Fryer Steak with Fall Brussels Sprout Salad (apples, pecans and blue cheese)
Total Calories: 1,009*
*Calorie totals are a guide. Women aiming for weight loss should consider around 1,500 calories per day depending on individual factors. This plan leaves room to add coffee, beverages, snacks and small treats.
Shopping List
Produce
- 1 small Honeycrisp apple
- 2 medium apples (any variety)
- 4 medium pears (any variety)
- 1 pint raspberries
- 4 limes
- 1 lemon
- 2 large bananas
- 3 Hass avocados (1 small + 2 medium)
- 1 head garlic
- 1 shallot
- 1 (2-inch) piece fresh ginger
- 2–3 jalapeños (small and medium)
- 2 red bell peppers
- ¾ pound Brussels sprouts (or 1 small bag pre-shredded)
- 3–4 ears of corn
- 3 Persian cucumbers (or 1 large English cucumber)
- 1½ pounds Russet or new potatoes
- 1 large bag baby carrots
- 1 (16-ounce) bag tri-color coleslaw mix
- 1 (5-ounce) bag mixed greens
- 1 bunch scallions
- 1 small container fresh chives (or use scallion greens)
- 1 small bunch fresh rosemary (or ½ tsp dried)
- 1 small bunch fresh cilantro
- 1 small bunch fresh parsley
- 2 vine-ripened tomatoes
- 1 pint cherry or grape tomatoes
- 1 red onion
- 2 yellow onions (one medium, one large)
Meat, Poultry and Fish
- 1½ pounds sirloin steaks (four 1-inch-thick pieces)
- 2 pounds pork tenderloin
- 1 pound Italian chicken sausage
- 3 pounds 93% lean ground chicken
- 1½ pounds boneless skinless chicken thighs
- 1 pound firm white fish fillets (cod, snapper or mahi mahi)
Grains
- Old fashioned oats
- Whole-grain sliced bread
- Dry brown rice or 2 cups pre-cooked brown rice
- Dry long-grain white rice
- Unbleached all-purpose flour
- White whole wheat flour
- Corn tortillas (8)
- Seasoned breadcrumbs
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Virgin coconut oil (optional)
- Cooking spray
- Kosher salt
- Fresh ground pepper
- Cinnamon
- Pure maple syrup
- Vanilla extract
- Nutmeg
- Mayonnaise (regular or light)
- Paprika
- Gochujang sauce
- Reduced-sodium soy sauce
- Rice vinegar (unseasoned)
- Sesame oil
- Honey
- Ancho chili powder
- Cumin
- Oregano
- Red wine vinegar
- White balsamic vinegar
- Bay leaves
- Garlic powder
- Onion powder
- Tajín or chili-lime seasoning
- Pumpkin pie spice
- Dijon mustard
Dairy & Refrigerated
- 18 large eggs
- Unsweetened almond milk (1 quart)
- 1% low-fat buttermilk (1 pint)
- Nonfat plain Greek yogurt (16-ounce)
- Low-fat cottage cheese (6-ounce + 16-ounce containers)
- Fat-free sour cream (small tub)
- Blue cheese or gorgonzola (small package)
- Extra-firm tofu (two 14-ounce packages)
Canned & Jarred
- Peanut butter (small jar)
- Chipotle peppers in adobo (small can/jar)
- Black beans (15-ounce can)
- Rotel-style diced tomatoes with green chilies (10-ounce can)
- Whole green chilies (two 4.25-ounce cans)
- Pumpkin puree (15-ounce can)
- Low-sodium chicken broth (14-ounce can)
Frozen
- Cauliflower rice (small bag)
- Frozen blueberries (small bag)
- Frozen sliced strawberries (small bag)
Miscellaneous Dry Goods
- Baking powder
- Baking soda
- Vanilla protein powder (small container)
- Mini chocolate chips
- Chopped walnuts (about ½ cup)
- Pecan halves (about ¼ cup)
- Raw almonds (about ¼ cup)
- Chia seeds (about 1 tbsp)
- Monk fruit sweetener or raw sugar
You can purchase gluten-free alternatives for grains and baking ingredients if desired. The shopping list is intended to cover all meals in the plan and make weekly prep easier.