A free, flexible 7-day weight-loss meal plan that includes breakfast, lunch and dinner ideas plus a full shopping list. All recipes include macros and Weight Watchers points to help you stay on track.
Free 7 Day Healthy Meal Plan (Dec 18-24)
Still need a last-minute holiday treat? Try the Cranberry Bliss Bars or Peppermint Meringues for a seasonal sweet that won’t derail your plan. If you’re planning a meatless Christmas Eve menu, consider Flounder Piccata, Chilled Calamari Salad with Lemon and Parsley, or Sheet Pan Shrimp Oreganata. For gift ideas, the Skinnytaste Simple Cookbook pairs nicely with pantry staples—you can see how it inspired the Instant Pot Spaghetti Os recipe from the cookbook.
With grocery costs rising, many of us are adjusting our habits and getting creative in the kitchen. One of the most effective ways to save money and eat healthier is to plan your meals in advance. Meal planning reduces food waste, shortens grocery trips, lowers overall spending and helps you stick to your goals. For more budget-minded options, explore additional 5-day Budget Friendly Meal Plans by signing up for Relish+ (there’s a 14-day free trial available).
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner designed to make weekly planning simple. It includes tear-out weekly grids to put on the fridge, a 12-week meal plan, 30 recipes (15 new) and tear-out grocery lists. The planner also provides space for gratitude, affirmations and weekly intentions to help you start each week focused and organized.
Buy the Skinnytaste meal planner here:
- Amazon
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- Indie Bound
A note about WW Points
If you follow Weight Watchers, the recipes on this plan have been updated to reflect the current program and include points displayed under each recipe title. The WW button in each recipe card links to the Weight Watchers recipe builder (US only; you must be logged into your account to add recipes to your day). All cookbook recipes in the index are updated as well.
About the Meal Plan
These free, flexible 7-day meal plans are intended as a practical guide with room to adjust portions, add snacks, beverages, dessert or wine, and swap recipes to suit your preferences. Breakfasts and lunches Monday through Friday are sized for one person; dinners and all weekend meals are sized for a family of four, and some recipes yield leftovers. If you have specific calorie or macro goals, aim accordingly—this plan suggests at least 1,500 calories per day for many women, but individual needs vary by age, weight and activity level.
A clear, organized grocery list is included to make shopping faster and less stressful. Meal planning will help you save money, avoid last-minute takeout, and keep your kitchen stocked with the ingredients you need to stay on track.
Join the Skinnytaste Facebook Community to share photos, tips and recipe swaps, or subscribe to the email list to make sure you never miss a meal plan.
Meal Plan:
Breakfasts and lunches Monday through Friday serve one person; dinners and all meals on Saturday and Sunday serve four. Some recipes make extra for leftovers or next-day lunches. The shopping list below covers everything needed for the full plan.
MONDAY (12/18)
B: Meal Prep Breakfast Taco Scramble
L: Avocado Quinoa Salad
D: Spicy Gochujang Tofu Bowls (make two recipes)
Total Calories: 1,366*
TUESDAY (12/19)
B: Meal Prep Breakfast Taco Scramble
L: Avocado Quinoa Salad
D: Turkey Taco Spaghetti Squash Boats with Black Bean, Avocado, Cucumber and Tomato Salad (half recipe)
Total Calories: 1,206*
WEDNESDAY (12/20)
B: Meal Prep Breakfast Taco Scramble
L: Leftover Turkey Taco Spaghetti Squash Boats with Black Bean, Avocado, Cucumber and Tomato Salad
D: Escarole Pasta with Sausage and Peppers served with 2 cups arugula, 1 tablespoon shaved Parmesan and 2 teaspoons light balsamic vinaigrette
Total Calories: 1,106*
THURSDAY (12/21)
B: Meal Prep Breakfast Taco Scramble
L: Leftover Escarole Pasta with the same arugula and Parmesan salad as Wednesday
D: Chicken and Broccoli Stir-Fry with ¾ cup brown rice
Total Calories: 1,206*
FRIDAY (12/22)
B: Air Fryer Breakfast Banana Split
L: Leftover Escarole Pasta with arugula, Parmesan and light balsamic vinaigrette
D: Salmon Coconut Curry with Spinach and Chickpeas
Total Calories: 1,082*
SATURDAY (12/23)
B: Avocado Toast with Sunny-Side Egg (serve recipe for four) and an orange
L: Italian Sub Broccoli Salad
D: Dinner out
Total Calories: 664*
SUNDAY (12/24)
B: Baked Oatmeal with Blueberries and Bananas
L: Drunken Mussels and Shrimp Ceviche Cocktail
D: Homemade Spinach Manicotti with Mixed Baby Greens with Pomegranate, Gorgonzola and Pecans
Total Calories: 1,123*
*This is a guide. Women may aim for around 1,500 calories per day depending on personal needs. For a tailored calorie estimate, use a trusted calorie calculator. The plan leaves room to add beverages, fruit, snacks or treats as desired.
*Shopping list and details are also available in a shared Google doc for convenience.
Shopping List
Produce
- 3 medium bananas
- 2 small plus 6 medium limes
- 4 medium oranges
- 1 dry pint blueberries (or frozen for baked oatmeal)
- 1 medium pomegranate or a small container of pomegranate seeds
- 3 small (5-ounce) plus 2 medium (6-ounce) Hass avocados
- 2 medium heads garlic
- 1 small shallot
- 1 (4-inch) piece fresh ginger
- 2 medium jalapeños
- 1 medium serrano pepper
- 1 large Fresno chili
- 1 small plus 1 medium red bell pepper
- 1 small plus 1 large English cucumber
- 3 small spaghetti squash (about 1½ pounds each)
- 1 pound baby gold or red potatoes
- 1½ pounds broccoli florets
- 1 large bunch scallions (about 12)
- 1 medium bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch or container fresh basil
- 1 medium package tri-color coleslaw (about 6 cups)
- 1 medium head escarole
- 1 (5-ounce) bag mixed greens
- 1 (5-ounce) bag baby spinach
- 1 (5-ounce) plus 1 (1-pound) bag baby arugula
- 1 small head iceberg lettuce (or pre-shredded bag)
- 1 dry pint cherry or grape tomatoes
- 3 medium vine-ripened tomatoes
- 1 medium beefsteak or heirloom tomato
- 1 small red onion
- 2 small plus 1 medium yellow onions
Meat, Poultry and Fish
- 1 lb 99% lean ground turkey
- 1 lb 93% lean ground turkey
- 1 lb Italian chicken sausage
- 1 lb boneless, skinless chicken breasts
- 1 lb large cooked peeled shrimp
- 1½ lbs (4) skin-on salmon fillets
- 1 small package Genoa salami
- 3 oz lean deli ham
- 3 oz lean deli turkey
- 2 lbs (about 44) live mussels
Grains
- Small package dry quinoa (or 1½ cups pre-cooked)
- Small package dry brown rice (or 5 cups pre-cooked)
- 1 (16-ounce) package short pasta
- Small package quick or old-fashioned oats
- Small loaf sliced whole-grain bread
- White whole wheat flour (1 package)
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray
- Kosher salt
- Black pepper (grinder or fresh peppercorns)
- Garlic powder
- Adobo seasoning
- Cumin
- Chili powder
- Paprika
- Dried oregano
- Gochujang
- Reduced-sodium soy sauce
- Unseasoned rice vinegar
- Sesame oil
- Honey
- Crushed red pepper flakes
- Light balsamic vinaigrette
- Mirin
- Sesame seeds
- Pure maple syrup
- Cinnamon
- Red wine vinegar
- Vanilla extract
- Champagne vinegar
- Madras curry powder
- Bay leaves
Dairy & Refrigerated
- 1 18-pack large eggs
- Small package gorgonzola
- 1 (4-ounce) fresh mozzarella
- Sliced reduced-fat provolone
- Wedge Parmigiano Reggiano or Parmesan
- 1 (8-ounce) bag shredded part-skim mozzarella
- 1 (8-ounce) bag reduced-fat Mexican blend
- 1 (15-ounce) container part-skim ricotta
- 1 (6-ounce) container nonfat plain Greek yogurt
- Butter (small box)
- 1 quart 1% milk
- Small container pomegranate juice
- 2 (14-ounce) packages extra-firm tofu
Canned & Jarred
- 1 (8-ounce) can tomato sauce
- 2 (15-ounce) cans chickpeas
- 1 (15-ounce) can black beans
- 1 (14-ounce) can light coconut milk
- 1 (14-ounce) can chicken broth
- 1 (14-ounce) can vegetable broth
- Jar sliced pepperoncini
- Small can or jar anchovies
- 1 (28-ounce) can crushed tomatoes
Frozen
- 1 (10-ounce) package chopped spinach
Misc. Dry Goods
- Baking powder
- Cornstarch
- Small package granulated sugar
- 1 bottle white wine
- 1 medium bag pecan halves
- Colored sprinkles and cherries (optional for the Breakfast Banana Split)
*You can buy gluten-free versions of items where needed.