This is a free, flexible 7-day healthy meal plan designed to support weight loss and sensible eating. It includes breakfast, lunch and dinner ideas, a complete shopping list, and notes for each day. Every recipe on the plan includes nutrition macros and Weight Watchers points to help you track your intake more easily.
Free 7 Day Healthy Meal Plan (May 11-17)
As youth sports move into tournament season, the foods athletes eat matter: the right meals help maintain energy, focus and recovery throughout a long day of games. While fast food and sugary snacks may give a quick lift, they often lead to energy crashes later. A balanced lunch with lean protein, whole grains or healthy carbs, and fresh vegetables keeps young players fueled and ready for the next match.
On busy tournament days, portable options like a Chicken Club Lettuce Wrap, Turkey Club or a Roast Beef Sandwich are especially useful. They’re satisfying, easy to pack, and can be eaten cold, giving steady energy between games. Whether you’re at the ballpark, soccer complex, or gym, these meals help keep athletes performing at their best.
If you’re new to these meal plans, this series offers free 7-day, flexible menus that serve as a guide. There’s ample room to add extra food or swap recipes—add coffee, snacks, fruit, dessert or an extra portion where needed. You can search the recipe index by course to find alternatives that fit your preferences. As a general baseline, many women aim for about 1500 calories per day depending on goals, age and activity level, but individual needs will vary.
The plan also includes a clear, organized grocery list to simplify shopping, reduce waste and save time and money. Having a plan in place makes it easier to eat at home more often and keep meals consistent, which supports long-term progress.
If you use Facebook, consider joining the Skinnytaste Facebook Community where members share photos and tips for recipes they’ve tried. You can also join the email list to receive meal plans directly to your inbox.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a spiral-bound, 52-week planner with weekly grids, a 12-week sample meal plan, and tear-out grocery lists. It also includes space for weekly intentions, gratitude and notes to help you plan meals more intentionally. It can be a helpful tool if you want a tangible planner to use alongside these menus.
Buy the Skinnytaste meal planner here:
- Amazon
- Barnes & Noble
- Indie Bound
With grocery prices rising, meal planning is one of the most effective ways to stay on budget while eating well. Planning meals ahead reduces last-minute takeout, minimizes food waste and helps you shop more strategically. For more budget-friendly weekly menus, consider the Skinnytaste Budget Friendly Meal Plans.
Meal Plan:
Breakfasts and lunches Monday through Friday are sized to serve one person; dinner recipes and all meals for Saturday and Sunday are sized to serve a family of four. Some dinners make leftovers suitable for a second night or for weekday lunches. The grocery list below covers everything needed to prepare all recipes in the plan.
MONDAY (5/11)
B: Potato Cheddar Chive Bakes with 1 cup pineapple
L: Tuna Sub-in-a-Tub
D: Black Bean Burgers with Chipotle and Green Goddess Potato Salad
Total Calories: 1,162*
TUESDAY (5/12)
B: Potato Cheddar Chive Bakes with 1 cup pineapple
L: Tuna Sub-in-a-Tub
D: Slow Cooker Birria Tacos with Black Bean, Avocado, Cucumber and Tomato Salad
Total Calories: 1,146*
WEDNESDAY (5/13)
B: Potato Cheddar Chive Bakes with 1 cup strawberries
L: Cranberry Chicken Salad on Apple Slices
D: LEFTOVER Slow Cooker Birria Tacos with Black Bean, Avocado, Cucumber and Tomato Salad
Total Calories: 1,283*
THURSDAY (5/14)
B: Potato Cheddar Chive Bakes with 1 cup strawberries
L: Cranberry Chicken Salad on Apple Slices
D: Sheet Pan Meatballs with Chickpeas, Cauliflower and Butternut Squash
Total Calories: 1,285*
FRIDAY (5/15)
B: Green Smoothie
L: Cranberry Chicken Salad on Apple Slices
D: Shrimp and Zucchini Pasta in Light Tomato Sauce with Cacio e Pepe Brussels Sprouts
Total Calories: 1,263*
SATURDAY (5/16)
B: Asparagus and Swiss Cheese Frittata with Arugula Salad
L: Tuna Melt (double batch) with 8 baby carrots
D: Dinner out — choose a balanced option when possible
Total Calories (estimated): 598*
SUNDAY (5/17)
B: Peanut Butter Breakfast Oatmeal Bowl (batch recipe)
L: Air Fryer Chicken Flautas with Best Guacamole
D: Pork Chops with Herb Dijon Sauce and Orzo with Bacon, Leeks, Peas, Spinach and Lemon
Total Calories: 1,333*
*These totals are a guide. Many women aim for around 1500 calories per day, but needs vary by age, activity and goals. Use a trusted calorie calculator to estimate your personal energy needs and adjust portions accordingly. The plan leaves room to add beverages, snacks, fruit or desserts as desired.
*Full ingredient and nutrition details are available in the linked recipe documents and a shared Google document for convenience.
Shopping list
Produce
- 1 medium pineapple
- 1 small plus 4 medium bananas
- 2 medium sweet red apples
- 1 (6-ounce) container fresh raspberries
- 1 (6-ounce) container fresh blueberries
- 1 (12-ounce) container fresh strawberries
- 2 medium plus 1 large lemon
- 4 medium limes
- 1 small (5-ounce) plus 5 medium Hass avocados
- 1 large head garlic
- 3 medium shallots
- 1 medium red bell pepper
- 1 medium English cucumber
- 1 medium zucchini
- ½ pound asparagus
- ¾ pound broccoli florets
- 1 medium head cauliflower
- 1 (1 ¼ pound) butternut squash (or ~15 ounces pre-cut)
- 1 ½ pounds baby red potatoes
- 1 medium Russet potato
- 1 small bunch celery
- 2 medium carrots
- 1 small bag baby carrots
- 1 (14-ounce) package shredded Brussels sprouts (or buy whole and shred)
- 1 small bunch radishes
- 1 medium leek
- 1 large bunch scallions (about 12)
- 1 small bunch/container fresh chives
- 1 small bunch/container fresh dill
- 1 medium bunch fresh cilantro
- 1 medium bunch fresh Italian parsley
- 1 (5-ounce) clamshell baby spinach
- 1 (5-ounce) clamshell baby arugula
- 1 small head Romaine or butter lettuce
- 6 medium vine-ripened tomatoes
- 1 medium red onion
- 2 medium yellow onions
Meat, Poultry and Fish
- 1 package center-cut bacon
- 2 rotisserie chickens
- 1 pound lean ground bison, beef or lamb
- 1 ¼ pounds (4) pork chops
- 1 pound peeled and deveined shrimp
- 2 ½ pounds beef pot roast or chuck roast
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray or oil mister
- Kosher salt
- Pepper grinder or fresh peppercorns
- Garlic powder
- Paprika
- Mayonnaise (regular or light)
- Red wine vinegar
- Dried oregano
- Cumin
- Hot sauce
- White wine vinegar
- Onion powder
- Chili powder
- Cinnamon
- White vinegar
- Bay leaves
- Ground coriander
- Crushed red pepper flakes
- Dijon mustard
Dairy & Refrigerated
- Butter
- 18 large eggs
- Liquid egg whites (pint)
- Low-fat cottage cheese (5.3-ounce)
- Nonfat plain Greek yogurt (16-ounce)
- 2% milk (8-ounce) and/or unsweetened vanilla almond milk (8-ounce)
- Part-skim or reduced-fat Swiss cheese wedge
- Sliced reduced-fat cheddar or American cheese (8-ounce)
- Shredded sharp cheddar (8-ounce)
- Shredded pepper jack (8-ounce)
- Shredded Monterey Jack or similar (8-ounce)
- Pecorino Romano wedge
- Parmesan wedge
- Tzatziki (or ingredients to make your own; optional)
Grains*
- Dry orzo pasta
- Bowtie (farfalle) pasta
- 6-inch flour tortillas (you need ~12)
- Corn tortillas (you need ~16)
- Sliced whole wheat bread
- Whole wheat 100-calorie hamburger buns
- Quick oats
- Plain breadcrumbs
Canned and Jarred
- 2 (15-ounce) cans black beans
- 1 (15-ounce) can chickpeas
- 3 (5-ounce) cans light or white tuna in water
- Small jar capers
- Jar banana peppers or pepperoncini
- 12-ounce jar marinated artichokes
- Chipotle peppers in adobo (small jar)
- 4-ounce can mild diced green chilies
- Jar sliced dill pickles (optional)
- Jar harissa (optional)
- 14-ounce can chicken broth
- 32-ounce carton low sodium chicken broth
- 32-ounce carton beef broth
- 15-ounce can crushed fire roasted tomatoes
- Small jar peanut butter
Frozen
- Small package frozen peas
Dry Goods & Snacks
- Hazelnuts or pecans (1/3 cup if from bulk)
- Almonds (¼ cup if from bulk)
- Dried cranberries (1 tablespoon if from bulk)
- Single-serve unflavored protein powder (optional)
- Chia seeds
- Dried guajillo, ancho and arbol chiles (optional for Birria)
*Gluten-free substitutions are fine if desired.