A free, flexible 7-day weight loss meal plan with breakfast, lunch and dinner ideas plus a complete shopping list. Each recipe includes macros and Weight Watchers points to help you stay on track while enjoying satisfying, flavorful meals.
Free 7-Day Healthy Meal Plan (Feb 2–8)
Super Bowl weekend is the perfect time to gather friends, cheer on your team, and serve delicious food—without derailing your healthy habits. This plan includes lighter party-ready recipes and family favorites that travel well for gatherings. If you’re feeding a larger group, easy recipes like a simple beef chili work great for sharing, and kid-friendly options like chicken nuggets are always a hit.
Classic crowd-pleasers such as guacamole, buffalo wings, and pig-in-a-blanket variations can be made with lighter tweaks and still disappear fast. Finish game day with a treat like cheesecake brownies to celebrate a win—or to soothe the loss.
If you’re new to these weekly meal plans, they are designed as flexible guides. You can swap recipes, add snacks, coffee, fruit, dessert, or wine, and adjust portion sizes to fit your goals. Aim for at least 1,500 calories per day depending on your individual needs (age, weight, activity level). Use the included grocery list to streamline shopping, cut costs, reduce waste, and make it easier to stick to the plan.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a spiral-bound 52-week planner with weekly grids you can tear out, a 12-week menu outline, 30 recipes (15 new), and tear-out grocery lists. It also includes spaces for gratitude, affirmations, and weekly intentions—helpful tools to start the week organized and focused.
Where to buy the Skinnytaste meal planner
- Amazon
- Barnes & Noble
- IndieBound
With grocery prices rising, meal planning is one of the best ways to save money while eating well. For more budget-focused meal plans, explore the Budget Friendly Meal Plans series or try a free trial of Relish+ for additional weekly menus and shopping help.
Weekly Meal Plan Overview
Breakfasts and lunches Monday through Friday serve one person; dinners and all weekend meals serve a family of four. Some dinners yield leftovers for the next day or for packed lunches. The shopping list below is comprehensive and covers all ingredients needed for the week.
MONDAY (2/2)
B: Chorizo Egg Bites with an orange
L: Buffalo Chicken Salad
D: Tofu Green Curry with Vegetables and ¾ cup brown rice
Total Calories: 1,219*
TUESDAY (2/3)
B: Chorizo Egg Bites with ½ grapefruit
L: Buffalo Chicken Salad
D: Taco Macaroni
Total Calories: 1,202*
WEDNESDAY (2/4)
B: Chorizo Egg Bites with ½ grapefruit
L: Spicy Canned Salmon Rice Bowl
D: Chicken Pot Pie Soup with two Bisquick Garlic Cheddar Biscuits
Total Calories: 1,184*
THURSDAY (2/5)
B: Chorizo Egg Bites with an orange
L: Leftover Chicken Pot Pie Soup with two Bisquick Garlic Cheddar Biscuits
D: Slow Cooker Green Chili Pork with ¾ cup brown rice, 1 ounce avocado and 1 tablespoon light sour cream
Total Calories: 1,279*
FRIDAY (2/6)
B: Air Fryer Breakfast Banana Split
L: Leftover Chicken Pot Pie Soup with two Bisquick Garlic Cheddar Biscuits
D: Shrimp Saganaki over 1 cup whole wheat orzo
Total Calories: 1,221*
SATURDAY (2/7)
B: Huevos Rancheros (double batch)
L: Italian Sub Salad
D: Dinner out
Total Calories: 712*
SUNDAY (2/8)
B: Banana Nut Protein Oats (quadruple batch)
L: Buffalo Wings, Jalapeño Poppers and Whipped Ricotta Toast with Roasted Tomatoes
D: Slow Cooker Chili with 2 tablespoons shredded Mexican cheese blend and 1 ounce avocado
Total Calories: 1,327*
*These calorie estimates are a guideline. Women commonly aim for around 1,500 calories per day, but individual needs vary. Use an online calorie estimator to tailor intake for your goals. The plan leaves room for coffee, beverages, snacks, fruit, dessert, and wine as desired.
A full printable grocery list is provided below to make shopping quick and efficient. Shopping the list will help you reduce food waste and save both time and money.
Shopping list
Produce
- 5 medium ripe bananas
- 2 medium oranges
- 1 large grapefruit
- 1 medium lime
- 1 medium lemon
- 2 small Hass avocados (about 6–8 ounces total)
- 1 small head plus 1 medium head garlic
- 1 small plus 1 medium shallot
- 1 (3-inch) piece fresh ginger
- 1 small plus 12 medium jalapeños
- 2 medium red bell peppers
- 1 small green bell pepper
- 1 English cucumber
- 1 small bunch celery
- 1 small bunch carrots
- 1 small head cauliflower
- 2 large yellow squash
- 1 (8-ounce) package sliced baby bella mushrooms
- 2 medium Yukon gold potatoes
- 1 large bunch scallions
- 1 medium bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small container fresh basil
- 1 small container fresh dill
- 1 large head romaine lettuce
- 1 package baby romaine or butter lettuce
- 1 dry pint plus 1 (1-pound) container grape or cherry tomatoes
- 4 medium vine-ripened tomatoes
- 1 small red onion
- 2 small plus 3 medium plus 1 large yellow onion
Meat, Poultry & Fish
- 1 ¾ pounds boneless, skinless chicken breasts
- 36 chicken wingettes and drumettes or 18 whole wings
- 1 ¾ pounds ground beef
- 2 pounds pork tenderloin
- 1 ¼ pounds peeled, deveined jumbo shrimp
- 1 package turkey pepperoni
- Small packages sliced genoa salami, capicola and sliced deli turkey (total portions listed in original recipe notes)
Condiments & Spices
- Extra virgin olive oil and avocado oil
- Cooking spray or oil mister
- Kosher salt and fresh ground pepper
- Pure maple syrup, cinnamon, cumin
- Mayonnaise (regular or light)
- Frank’s RedHot, Sriracha
- Red wine vinegar, white vinegar, Italian seasoning, oregano
- Paprika and smoked paprika
- Garlic powder, chili powder, crushed red pepper flakes (optional)
- Green curry paste, fish sauce (optional), lemongrass paste
- Taco seasoning (or make your own) and thyme
- Furikake
Dairy & Refrigerated
- 1 (12-ounce) package soy chorizo
- 1 (14-ounce) extra-firm tofu
- 2 dozen large eggs and 1 pint liquid egg whites
- 1 half-gallon fat-free milk
- 1 (16-ounce) low-fat cottage cheese
- 1 (15-ounce) part-skim ricotta
- 1 (8-ounce) block light cream cheese
- 1 (5.3-ounce) nonfat plain Greek yogurt
- 1 small tub light sour cream and a small box of butter
- 1 (16-ounce) bag shredded Mexican cheese blend
- 1 (8-ounce) bag shredded part-skim mozzarella/provolone mix
- 1 (8-ounce) bag reduced-fat sharp cheddar
- 1 small package cotija cheese and 1 (8-ounce) block feta
- Low-fat blue cheese dressing (or ingredients to make your own)
Grains*
- Corn tortillas, quick oats
- Dry brown rice (or 7 cups pre-cooked)
- Elbow macaroni, whole wheat orzo
- Panko breadcrumbs, Heart Smart Bisquick (or preferred pancake mix)
- All-purpose flour and an 8-ounce French baguette
Canned & Jarred
- 2 (4.25-ounce) cans whole green chiles
- 1 (4-ounce) can chopped green chiles
- 3 (10-ounce) cans RoTel diced tomatoes with green chilies
- 1 (15-ounce) can petite diced tomatoes and 1 (8-ounce) can tomato sauce
- 1 (15-ounce) can black beans and 1 (15-ounce) can kidney beans
- Pickled jalapeños, pickled pepperoncini or banana peppers
- Small jar kalamata olives and 1 (2.25-ounce) can sliced black olives
- 1 (14-ounce) can light coconut milk
- 1 (14-ounce) can beef broth and 1 (14-ounce) can low-sodium chicken broth
- 1 (5-ounce) can skinless wild pink or red salmon
Frozen
- 1 (10-ounce) package classic mixed vegetables
Misc. Dry Goods
- 2 (11-ounce) cartons vanilla protein shake (liquid)
- Chicken bouillon cubes
- Small packages walnut halves and pecan halves (or buy from bulk)
- Colored sprinkles (optional for the Breakfast Banana Split)
*You can choose gluten-free alternatives if desired.
This meal plan and grocery list are designed to simplify healthy eating, support weight loss goals, and make weeknight cooking easier. Use the flexibility built into the plan to customize portions, swap recipes, and add snacks or treats based on your preferences and calorie needs.