Free 7-Day Meal Prep Plan: June 12–18

This free, flexible 7-day weight-loss meal plan includes breakfast, lunch and dinner ideas plus a comprehensive shopping list. All recipes referenced include macros and Weight Watchers (WW) points for easier tracking. Use the plan as a guide—swap recipes, scale portions, and add snacks or beverages to suit your goals.

7 Day Healthy Meal Plan (June 12–18)

Happy Father’s Day to all the dads! Whether you’re grilling a steak, serving seafood, or finishing the meal with a sweet treat, this week’s lineup offers family-friendly, flavorful options. The plan includes make-ahead ideas, simple weeknight dinners and a few indulgences that still fit a balanced eating pattern.

As grocery prices rise, meal planning becomes one of the best strategies to save money while eating well. Planning your week reduces impulse buys, cuts food waste, and helps you shop efficiently. This plan pairs a clear grocery list with recipes that yield leftovers for lunches or second-night dinners, maximizing both value and convenience.

Where to buy the Skinnytaste meal planner

• Amazon
• Barnes & Noble
• Indie Bound

About this meal plan

These free 7-day, flexible meal plans are intended as a practical guide with plenty of wiggle room. Add coffee, drinks, fruit, snacks, dessert or wine as desired. You can swap any meal for another recipe from the index if you prefer different ingredients or flavors. Depending on your goals, aim for at least 1,500 calories per day as a baseline, but individual calorie needs vary by age, sex, activity level and weight-loss goals.

The included grocery list is organized by category to make shopping faster and less stressful. With everything on hand, you’ll spend less time dining out, reduce food waste and stay on track with healthier meals. If you enjoy community support, consider joining the Skinnytaste Facebook community where members share photos, tips and recipe variations.

Meal plan overview

Breakfasts and lunches Monday through Friday are portioned for one person; dinners and weekend meals are portioned for a family of four. Many recipes yield leftovers for lunches or another dinner. Total daily calorie estimates are provided as a guide and can be adjusted to meet your personal targets.

MONDAY (6/12)
B: Mushroom-Spinach Scrambled Eggs with one slice whole-grain toast
L: Italian Sub Broccoli Salad
D: Tofu Poke Bowl (double batch for leftovers)
Total Calories: 1,274*

TUESDAY (6/13)
B: Greek Cottage Cheese Bowl
L: Italian Sub Broccoli Salad
D: Instant Pot Pork Carnitas in two corn tortillas with pico de gallo and 1 oz avocado; Mexican-style grilled corn salad on the side (double batch of carnitas)
Total Calories: 1,033*

WEDNESDAY (6/14)
B: Mushroom-Spinach Scrambled Eggs with one slice whole-grain toast
L: Italian Sub Broccoli Salad
D: Leftover Pork Carnitas in two corn tortillas with pico de gallo and 1 oz avocado; leftover Mexican corn salad
Total Calories: 1,228*

THURSDAY (6/15)
B: Greek Cottage Cheese Bowl
L: Italian Sub Broccoli Salad
D: Turkey Burgers with air-fryer sweet potato fries (double burger recipe)
Total Calories: 1,132*

FRIDAY (6/16)
B: Avocado Toast with 1 cup strawberries
L: Hearts of Palm Noodle Peanut Stir-Fry
D: Sheet-Pan Teriyaki Salmon and vegetables (double batch) with 3/4 cup brown rice
Total Calories: 1,179*

SATURDAY (6/17)
B: Peach Pie Cottage Cheese Bowls (double batch)
L: Chicken Summer Rolls
D: Dinner out (flexible choice)
Total Calories: 571*

SUNDAY (6/18)
B: Crustless Ham and Cheese Quiche with 1 cup mixed berries
L: Air-Fryer Burst Tomato Burrata Caprese Salad (double batch)
D: Steak Kebabs with chimichurri, grilled lobster tails with herb butter, and macaroni salad with tomatoes
Total Calories: 1,127*

*Calorie estimates are a guide. Women often aim for around 1,500 calories per day depending on goals and activity level. Add snacks, drinks, or extra portions as needed to meet your personal calorie target.

Shopping list (organized for efficient grocery trips). Quantities reflect the full week’s plan and include items to prepare all meals and common pantry staples.

Produce

• 4 medium peaches
• 1 (12-ounce) container fresh strawberries
• 3 (6-ounce) containers mixed fresh berries
• 2 medium lemons
• 11 medium limes
• 3 Hass avocados (two small/one medium)
• 2 large heads garlic
• 1 (2-inch) piece fresh ginger
• 1 small shallot
• 2 medium jalapeños
• 8 ounces sliced mushrooms
• 1 medium cucumber plus 2 mini Persian or 1 small English cucumber
• 1 large bag mini rainbow sweet peppers (about 20)
• 1 medium yellow or orange bell pepper
• 6 large ears of corn
• 2½ pounds broccoli florets
• 1 large bunch scallions
• 1½ pounds sweet potatoes (about 4 medium)
• 1 small bag tricolor slaw mix
• Fresh herbs: basil, dill, mint, cilantro, Italian parsley
• 1 (5-ounce) bag baby spinach
• 1 (1-pound) bag baby arugula
• 1 head romaine or iceberg lettuce (optional)
• 10 medium vine-ripe tomatoes + 2 optional
• 2 pints cherry or grape tomatoes
• 2 pints heirloom cherry tomatoes
• 1 medium white onion and mixed red onions (small, medium, large)

Meat, Poultry & Fish

• 3 oz Genoa salami
• 1 (12-ounce) lean ham steak
• 3 oz deli turkey
• 2½ lbs boneless pork shoulder
• 1¼ lbs sirloin or angus beef
• 1 lb 93% lean ground turkey
• 1 lb 93% lean ground chicken
• 1 lb wild salmon (4 fillets)
• 4 medium lobster tails

Grains & Bread

• Elbow macaroni
• Sliced whole grain bread
• Whole grain rustic loaf
• Whole grain hamburger buns
• Seasoned whole wheat breadcrumbs
• Corn tortillas (about 16)
• Dry brown rice or 5 cups cooked brown rice

Condiments, Oils & Spices

• Extra virgin olive oil, canola oil
• Cooking spray or oil mister
• Kosher salt and black pepper
• Dried oregano, cumin, bay leaves, paprika, cinnamon, nutmeg
• Garlic powder, dried onion flakes, crushed red pepper flakes
• Reduced sodium soy sauce, sesame oil, sesame seeds
• Sriracha, Sambal Oelek, hoisin sauce
• Hoisin, unseasoned rice vinegar, red wine vinegar, apple cider vinegar
• Ketchup, mustard, Worcestershire sauce
• Bay leaves, adobo seasoning, Tajín or chili-lime seasoning
• Honey (optional)
• Balsamic glaze, light mayonnaise

Dairy & Refrigerated

• 1 18-pack large eggs
• 2 (14-ounce) packages extra-firm tofu
• Unsalted butter
• 8 oz burrata
• 2 (32-ounce) containers low-fat cottage cheese
• 2% milk, half and half
• Swiss, cotija, feta, fresh mozzarella, reduced-fat provolone
• Sliced cheese (optional for burgers)

Canned, Jarred & Frozen

• 15-oz can chickpeas
• 14.5-oz reduced sodium chicken broth
• Pepperoncini, pitted Kalamata olives, sliced black olives
• Chipotle in adobo
• Peanut butter
• Sliced pickles (optional)
• Frozen shelled edamame

Dry Goods & Misc.

• Cornstarch
• 8-inch round rice paper sheets
• Palmini hearts-of-palm linguini
• Brown sugar
• Shelled pistachios (¼ cup)
• Bamboo or metal skewers

You can choose gluten-free versions of grains and pantry items as needed. Use the shopping list to streamline your grocery run and adapt quantities to the number of servings you plan to prepare.