A free, flexible 7-day weight loss meal plan that includes breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include macros and Weight Watchers points for easy tracking. Use this plan as a guide to save time, cut grocery costs and stay on track with healthy eating.
7-Day Healthy Meal Plan (May 15–21)
Strawberry season is arriving in many regions between April and June. When choosing berries, pick ones that are bright red with a natural shine and fresh green caps. For quick strawberry ideas, try Strawberries and Yogurt Whipped Cream or the simple 3-Ingredient Strawberries Romanoff. For entertaining, consider a No‑Bake Strawberries and Cream Crepe Cake or a Strawberry Cheesecake Dip.
With grocery prices on the rise, meal planning is one of the best strategies to save money and eat well. Planning reduces waste, lowers the temptation to dine out, and helps you stick to a healthy routine. For additional budget-friendly options, look for 5-day Budget Friendly Meal Plans available with a Relish+ trial.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner with weekly tear-out meal grids, a 12-week plan, 30 recipes (including 15 new ones), and grocery lists you can pull from the book. It also includes prompts for gratitude, weekly intentions and affirmations to help you start the week focused and organized.
Where to buy the Skinnytaste meal planner
- Amazon
- Barnes & Noble
- Indie Bound
A note about WW Points
If you follow Weight Watchers, recipes on this site are updated to reflect the current program and display points under the recipe title. Use the recipe card to view how points were calculated and add recipes to your day if you have an account. Cookbook recipes in the cookbook index are updated as well.
About this meal plan
These free, flexible 7-day meal plans are intended as a guideline with plenty of wiggle room. You can add coffee, other beverages, fruits, snacks, dessert, wine or additional portions to meet your needs. Swap recipes to suit preferences and search the recipe index by course if you want alternatives. Depending on your goals, aim for at least 1,500 calories per day as a general target; individual needs vary by age, weight and activity level.
This plan also includes a clear, organized grocery list to make shopping faster and less stressful. With a plan in place, you’ll waste less food, spend less on impulse buys, and have what you need on hand to stay consistent.
Join the Skinnytaste Facebook Community to share photos, swap ideas and see what others are cooking. You can also subscribe to the email list to receive meal plans and recipe updates directly to your inbox.
Meal Plan
Breakfasts and lunches from Monday through Friday are designed to serve one person. Dinners and all weekend meals serve a family of four. Some recipes yield leftovers useful for another dinner or lunch the next day. The shopping list below covers everything needed for the full week.
MONDAY (5/15)
B: Tropical Chia Pudding Breakfast Bowl
L: Chicken Cutlet Caprese Salad
D: Tofu Stir Fry with Vegetables over ¾ cup brown rice
Total Calories: 1,225*
TUESDAY (5/16)
B: Tropical Chia Pudding Breakfast Bowl
L: Chicken Cutlet Caprese Salad
D: Barbacoa Beef with 2 corn tortillas, Corn Salsa with Lime and 2 oz avocado
Total Calories: 1,182*
WEDNESDAY (5/17)
B: English Muffin Breakfast Sandwich (½ recipe) with an orange
L: Chicken Cutlet Caprese Salad
D: Leftover Barbacoa Beef and Air Fryer Sweet Potatoes (double recipe) with 2 tbsp light sour cream
Total Calories: 1,098*
THURSDAY (5/18)
B: English Muffin Breakfast Sandwich (½ recipe) with an orange
L: Chicken Cutlet Caprese Salad
D: Naked Greek Feta‑Zucchini Turkey Burgers with Lemon Asparagus Couscous Salad with Tomatoes
Total Calories: 1,157*
FRIDAY (5/19)
B: Peanut Butter and Jelly Smoothie with ½ cup nonfat plain Greek yogurt
L: Leftover Naked Greek Feta‑Zucchini Turkey Burgers with Lemon Asparagus Couscous Salad
D: Blackened Salmon with Mango Salsa and Avocado Quinoa Salad
Total Calories: 1,123*
SATURDAY (5/20)
B: Bacon Spinach Breakfast Casserole with Gruyère, with 1 cup mixed berries
L: Mayo‑less Tuna Pasta Salad (double recipe)
D: Dinner out
Total Calories: 632*
SUNDAY (5/21)
B: Leftover Bacon Spinach Breakfast Casserole with an orange
L: Pastrami Reuben Egg Rolls
D: Yogurt‑Marinated Chicken with Homemade Rice Pilaf and ½ cup sliced cucumbers
Total Calories: 1,107*
*This plan is a guide. Women may aim for around 1,500 calories per day depending on individual needs. Use a trusted calorie calculator to estimate your personal needs. The plan leaves room for additional snacks, drinks and desserts as desired.
*Shopping list and detailed notes are available in the Google document linked in the original post.
Shopping List
Produce
- 1 medium kiwi
- 1 small and 1 large mango
- 6 medium oranges
- 7 medium limes
- 3 medium lemons
- 1 (1‑lb) container fresh strawberries
- 3 (6‑oz) containers fresh berries (your choice)
- 4 small (5‑oz) Hass avocados
- 2 medium heads garlic
- 1 large shallot
- 1 (2‑inch) piece fresh ginger
- 2 small jalapeños
- ¾ lb thin asparagus
- 1 medium (7‑oz) zucchini
- 3 medium cucumbers
- 2 mini Persian cucumbers (or 1 small English)
- 1 medium red bell pepper
- 1 small bunch broccolini
- 3 medium ears of corn
- 1½ lb (about 4 medium) sweet potatoes
- 1 small bunch scallions
- 1 small bunch/container fresh basil
- 1 small bunch/container fresh oregano
- 1 small bunch/container fresh thyme
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 (1‑lb) clamshell baby spinach
- 1 (1‑lb) clamshell baby arugula
- 1 dry pint heirloom cherry tomatoes
- 1 medium beefsteak or heirloom tomato
- 2 small vine‑ripened tomatoes
- 1 (1‑lb) container grape or cherry tomatoes
- 1 medium and 1 large red onion
- 1 medium yellow onion
Meat, Poultry & Fish
- 1 lb (2) boneless, skinless chicken breasts
- 2 lb (8) boneless, skinless chicken thighs
- 1 lb 93% lean ground turkey
- 1 (3‑lb) beef eye of round or bottom round roast
- 1 lb skin‑on wild salmon fillet
- 1 package turkey bacon (e.g., Applegate)
- 1 package center‑cut bacon (or substitute 8 slices turkey bacon)
- 6 oz deli pastrami or corned beef
Grains
- Seasoned breadcrumbs (white or whole wheat)
- 1 box 10‑minute or instant brown rice
- Whole wheat pearl couscous
- Dry red or tri‑color quinoa (or 1½ cups pre‑cooked)
- Angel hair spaghetti (white or whole wheat)
- Short whole wheat pasta (penne or fusilli)
- 1 small package corn tortillas (need 8)
- Whole wheat light English muffins
Condiments & Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray or oil mister
- Kosher salt
- Black pepper (freshly ground)
- Balsamic glaze or balsamic vinegar
- Reduced sodium soy sauce
- Honey
- Sesame oil and sesame seeds
- Cumin, oregano, turmeric, paprika and cayenne
- Ground cloves and bay leaves
- Hot sauce (Frank’s, Sriracha, or similar)
- Red wine vinegar
- Ketchup and Worcestershire sauce
- Onion powder
- Light mayonnaise
- Crushed red pepper flakes (optional)
Dairy & Refrigerated
- 1 18‑pack large eggs
- Butter (small box)
- 1 package egg roll wrappers
- 1 (16‑oz) package extra firm tofu
- 1 small jar/package sauerkraut
- 8‑oz bocconcini mozzarella
- Small wedge Parmesan
- Reduced fat Swiss cheese (small block)
- 8‑oz Gruyère cheese
- Small package feta cheese
- 8‑oz sliced cheddar or American cheese
- 8‑oz tub light sour cream
- 16‑oz tub nonfat plain Greek yogurt
- 6‑oz low fat (1%) plain Greek yogurt
- Pint unsweetened vanilla almond milk
- 8‑oz skim milk
Canned & Jarred
- Small jar peanut butter
- Small jar kalamata olives
- Small jar capers
- Small jar roasted red peppers
- Small jar prepared horseradish
- 2 (5‑oz) cans albacore tuna in water
- Small can/jar chipotle peppers in adobo
- 14‑oz can reduced sodium vegetable broth
- 32‑oz carton chicken broth
Frozen
- Small package frozen blueberries
Dry Goods & Pantry
- Chia seeds (¼ cup if buying from bulk bin)
- Dried unsweetened shredded coconut (2 tbsp if buying from bulk bin)
- Liquid stevia, monk fruit sweetener or sweetener of choice (honey is an alternative)
- Cornstarch or arrowroot powder
*Gluten‑free alternatives can be used where needed.