A free, flexible 7-day weight-loss meal plan with breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include nutrition information such as macros and Weight Watchers points where applicable.
Free 7 Day Healthy Meal Plan (May 6-12)
To every mother—biological, adoptive, stepmom, foster mom, and every maternal figure—thank you. Your love, sacrifices, and steady support shape lives and families. Whether you parent by birth or by choice, your care is a source of strength and compassion. Today and every day, we celebrate you. Happy Mother’s Day!
About the Meal Plan
This 7-day healthy meal plan is designed as a flexible guide you can follow or adapt to fit your tastes and goals. Breakfasts and lunches Monday through Friday are portioned for one person, while dinners and weekend meals are sized to serve a family of four. The plan includes options for leftovers and swaps, and there’s room to add coffee, snacks, fruit, dessert, or a glass of wine if you like.
Aim for at least 1,500 calories per day as a baseline if your goal is weight loss, but remember needs vary by age, activity, and body size. Use the plan to simplify grocery shopping, reduce food waste, and save time and money by prepping ingredients for multiple meals.
If you’d like community support, there’s an active Facebook group where readers share photos and tips; subscribing by email is a great way to receive future meal plans and updates.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner with weekly tear-out meal planning grids, a 12-week meal plan, 30 recipes (including 15 new ones), and grocery lists. It also includes sections for weekly gratitude, affirmations, and intentions—designed to help you start each week with focus and purpose.
Where to Buy the Skinnytaste Meal Planner
- Amazon
- Barnes & Noble
- IndieBound
A note about Weight Watchers (WW) points
All recipes on this plan have updated WW points reflecting the latest program. Points are listed beneath recipe titles when available. If you use the recipe-builder on the WW site, you can confirm point values there (US accounts only).
With grocery prices rising, meal planning is one of the best strategies to eat well on a budget. Planning helps you spend less, dine out less often, and cut down on food waste. For more budget-friendly meal plans, consider resources that focus on economical weekly menus.
Current favorite sales
Seasonal sales often include discounts on cookware, small appliances, and home decor. If you’re shopping for gifts or kitchen upgrades this weekend, look for deals on mixers, dutch ovens, blenders, and home décor items to get the most value.
Meal Plan
This plan includes breakfasts and lunches for weekdays portioned for one person, with dinners and weekend meals sized for a family of four. Many dinners make enough for leftovers that can be enjoyed the next day. The comprehensive shopping list below covers everything you need to prepare these meals.
MONDAY (5/6)
B: Tropical Chia Pudding Breakfast Bowl
L: Open-Faced Tuna Sandwich with Avocado with 1 cup cherries
D: Green Curry Noodles with Quick Cabbage Slaw
Total Calories: 1,073*
TUESDAY (5/7)
B: Tropical Chia Pudding Breakfast Bowl
L: Open-Faced Tuna Sandwich with Avocado with 1 cup cherries
D: Slow Cooker Chicken Enchilada Stuffed Sweet Potatoes
Total Calories: 1,052*
WEDNESDAY (5/8)
B: Greek Yogurt with Berries, Nuts and Honey
L: Open-Faced Tuna Sandwich with Avocado with 1 cup cherries
D: Carne en Bistec with ¾ cup white rice* and Roasted Broccoli and Cauliflower
Total Calories: 1,089*
THURSDAY (5/9)
B: High-Protein Enchilada Scrambled Eggs
L: Leftover Carne en Bistec with ¾ cup white rice and ½ sliced red bell pepper
D: Mediterranean Meatball Bowls
Total Calories: 1,092*
FRIDAY (5/10)
B: High-Protein Enchilada Scrambled Eggs
L: Leftover Carne en Bistec with ¾ cup white rice and ½ sliced red bell pepper
D: Shrimp Scampi with Broccoli Orzo with Parmesan Asparagus Fries
Total Calories: 1,018*
SATURDAY (5/11)
B: High-Protein Enchilada Scrambled Eggs
L: Pastrami Reuben Egg Rolls with 8 baby carrots
D: Dinner out
Total Calories: 692*
SUNDAY (5/12)
B: Bacon Spinach Breakfast Casserole with Gruyère with 1 cup mixed berries
L: Whipped Ricotta Toast with Roasted Tomatoes and a mixed greens salad with blackberries and pecans
D: Arroz con Pollo with sautéed baby zucchini
Total Calories: 1,242*
*These calorie totals are a guideline. Many women aim for around 1,500 calories per day depending on goals and activity level. I’ve left room in the plan for extra snacks, beverages, coffee, or dessert. **Make an extra 1½ cups cooked rice to cover lunches on Thursday and Friday.
Shopping list
Produce
- 1 medium kiwi
- 1 small mango
- 1 pound cherries
- 2 medium bananas
- 2 (6-oz) packages blackberries
- 1 (6-oz) package raspberries
- 1 dry pint blueberries
- 1 (12-oz) package strawberries
- 2 medium limes
- 3 medium lemons
- 1 small (5-oz) + 1 medium (6-oz) Hass avocado
- 2 medium heads garlic
- 2 medium shallots
- 1 medium + 1 large red bell pepper
- 1½ pounds broccoli florets
- ¾ pound cauliflower florets
- 1 large English cucumber
- 1 (12-oz) package baby zucchini
- ¾ pound baby bok choy
- 1 small package alfalfa or broccoli sprouts
- 1 pound asparagus
- 1 small bunch celery
- 1½ pounds (4 medium) sweet potatoes
- 1 large package baby carrots
- 2 large bunches scallions
- 1 large package fresh basil
- 1 small package fresh dill
- 1 small bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 1 (5-oz) bag baby spinach
- 1 (5-oz) bag baby arugula
- 1 (5-oz) bag mixed baby greens
- 1 small head romaine lettuce
- ½ small head white cabbage (or 1 small bag pre-shredded)
- 5 medium vine-ripened tomatoes
- 1 dry pint cherry or grape tomatoes
- 1 small red onion
- 2 medium yellow onions
Meat, Poultry & Fish
- 1 lb boneless, skinless chicken breasts
- 8 boneless, skinless chicken thighs
- 1 lb 93% lean ground turkey
- 1½ lbs sirloin tip steak
- 1 lb peeled and deveined jumbo shrimp
- 1 package center-cut bacon
- 6 oz sliced deli pastrami
Condiments & Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray or oil mister
- Kosher salt
- Freshly ground pepper
- Light mayonnaise
- Red wine vinegar
- Fish sauce
- Apple cider vinegar
- Garlic powder
- Cumin
- Mexican chili powder
- Honey
- Adobo seasoning
- Crushed red pepper flakes
- Ground cinnamon
- Vanilla extract
- Ketchup
- Worcestershire sauce
- Hot sauce
- Onion powder
- Dried oregano
- Champagne vinegar
- White vinegar
- Sazon seasoning
Dairy & Refrigerated
- 1 package egg roll wrappers
- 1 (16-oz) package firm tofu
- 1 small jar sauerkraut
- 1 18-pack large eggs
- 1 pint liquid egg whites
- 1 (32-oz) container nonfat plain Greek yogurt
- 1 small container tzatziki (optional)
- 1 small container light sour cream
- 1 small box unsalted butter
- 1 (8-oz) bag shredded cheddar cheese
- 1 (8-oz) block Gruyère cheese
- 1 small block reduced-fat Swiss cheese
- 1 medium wedge fresh Parmesan
- 1 (15-oz) container part-skim ricotta
- 1 (8-oz) unsweetened vanilla almond milk
- 1 (8-oz) container nonfat milk
Grains
- 1 small loaf sliced multi-grain bread
- 1 (8-oz) French baguette
- 1 package seasoned panko breadcrumbs
- 1 package unseasoned panko breadcrumbs
- 1 package seasoned breadcrumbs (or substitute 2½ tbsp seasoned panko)
- 1 medium package long-grain white rice
- 1 small package pearl (Israeli) couscous
- 1 package orzo pasta
- 1 package flat rice noodles
- 1 small package oats
- 1 small package all-purpose flour
Canned & Jarred
- 1 (5-oz) can tuna in water
- 1 jar Thai green curry paste
- 1 small can chipotle chiles in adobo
- 1 (13.5-oz) can light coconut milk
- 1 (32-oz) carton reduced-sodium chicken or vegetable broth
- 1 (28-oz) can tomato sauce
- 1 small jar peanut butter
- 1 small jar horseradish
Dry Goods & Misc.
- 1 small package chia seeds (or ¼ cup from bulk)
- Monk fruit sweetener, stevia, or preferred sweetener
- 1 small package unsweetened shredded coconut (or 2 tbsp from bulk)
- 1 small package light brown sugar
- 1 small package walnut halves (or 1 tbsp from bulk)
- 1 small package pecan halves (or about ½ cup from bulk)
- 1 small package vanilla protein powder
- 1 package sugar-free chocolate chips
- 1 package chicken bouillon cubes