A free, flexible 7-day weight-loss meal plan featuring breakfast, lunch and dinner ideas plus a complete shopping list. Each recipe includes nutritional macros and Weight Watchers points to help you stay on track while enjoying satisfying, seasonal meals.
Free 7-Day Healthy Meal Plan (July 21–27)
Summer is the ideal time to enjoy fresh, vibrant produce. Farmers’ markets and home gardens brim with tomatoes, zucchini, berries and more — all flavorful and nutrient-rich. Try a simple Summer Tomato Salad when tomatoes are at their peak, or make the most of an abundant zucchini harvest by grilling, spiralizing into noodles, or baking it into breads. These meal plans are designed to make healthy eating simple, seasonal, and delicious.
If this is your first time using one of my meal plans, know that they are meant to be a flexible guide. You can easily swap recipes, add beverages, snacks, fruit, dessert or wine, and increase portion sizes if needed. Most weekday breakfasts and lunches are sized for one person; dinners and weekend meals are sized for a family of four, with some recipes providing leftovers for another meal. Aim for at least 1,500 calories per day if your goal is weight loss; your ideal intake will vary by age, activity level and personal goals.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a spiral-bound tool packed with weekly planning grids, a 12-week meal plan, 30 recipes (including 15 new ones) and tear-out grocery lists. It includes spaces for gratitude, weekly intentions and simple meal planning to help you stay organized and motivated throughout the year.
Where to buy the Skinnytaste meal planner
- Amazon
- Barnes & Noble
- Indie Bound
With grocery prices rising, planning ahead is one of the best ways to save money and eat well. Meal planning prevents last-minute takeout, reduces food waste and stretches your food budget. For additional budget-friendly options, consider the 5-day Budget Friendly Meal Plans available through Relish+, which offers a free trial for new users.
Meal Plan Overview
Breakfasts and lunches from Monday through Friday are portioned for one person. Dinners and all weekend meals serve four, and some dishes provide enough leftovers for another night or for next-day lunches. The shopping list below includes everything needed to prepare the full week of meals.
MONDAY (7/21)
B: English Muffin Breakfast Sandwich with 1 cup cantaloupe
L: Taco Salad
D: Pasta with Creamy Zucchini Sauce and Lemony Hearts of Palm Salad with Avocado
Total Calories: 1,143*
TUESDAY (7/22)
B: English Muffin Breakfast Sandwich with 1 cup cantaloupe
L: Taco Salad
D: Shrimp Scampi Tacos with Caesar Salad Slaw and Roasted Cauliflower Rice with Garlic and Oil
Total Calories: 1,039*
WEDNESDAY (7/23)
B: Protein PB & J Smoothie Bowl, drizzled with 1 tablespoon peanut butter
L: Taco Salad
D: Grilled Jerk Chicken with Mango Avocado Salsa, ¾ cup brown rice** and Perfectly Grilled Zucchini
Total Calories: 1,214*
THURSDAY (7/24)
B: Protein PB & J Smoothie Bowl, drizzled with 1 tablespoon peanut butter
L: Taco Salad
D: House Special Fried Rice
Total Calories: 1,107*
FRIDAY (7/25)
B: Air Fryer Breakfast Banana Split
L: Hearts of Palm Peanut Noodle Stir Fry
D: Blackened Fish with Key Lime Tartar Sauce and Quick Cabbage Slaw
Total Calories: 1,162*
SATURDAY (7/26)
B: Lemon Blueberry Buttermilk Sheet Pan Pancakes with 1 tablespoon maple syrup and ½ banana, sliced
L: Tuna Melt (double recipe) with ½ red bell pepper, sliced
D: Dinner out
Total Calories: 566*
SUNDAY (7/27)
B: Leftover Lemon Blueberry Buttermilk Sheet Pan Pancakes with 1 tablespoon maple syrup and ½ banana, sliced
L: Chicken Avocado Salad over 2 cups mixed greens
D: Grilled Chimichurri Steak with Red Potato Salad and Air Fryer Green Beans
Total Calories: 1,117*
*These numbers are intended as a guide. Many women aiming for weight loss will target around 1,500 calories per day, but your needs may vary. Use an online calculator to estimate your individual calorie requirements and add snacks or extra portions as needed. **Prepare an extra 6 cups of rice for Thursday and Friday dinners if you want additional servings.
For a printable version of the meal plan and shopping list, a Google Doc is available.
Shopping list
Produce
- 1 small cantaloupe
- 5 medium bananas
- 1 dry pint blueberries
- 5 medium lemons
- 4 medium limes
- 1 medium Key lime (or substitute a regular lime)
- 1 large mango
- 3 medium Hass avocados (about 6 ounces each)
- 1 small container guacamole (or ingredients to make your own, optional for Taco Salad)
- 2 large heads garlic
- 1 (3-inch) piece fresh ginger
- 1 medium jalapeño
- 3 medium red bell peppers
- 1 medium green bell pepper
- 1 pound green beans
- 1 small bunch celery
- 1 large carrot
- 2½ pounds zucchini (about 5 medium)
- 1½ pounds baby red potatoes
- 1 pound riced cauliflower
- 2 small bunches scallions
- 1 small bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 1 small bunch/container fresh basil
- 1 small bunch/container fresh dill
- 1 (5-ounce) container baby spinach
- 1 (5-ounce) container baby arugula
- 1 (5-ounce) container mixed baby greens
- 2 medium heads romaine lettuce
- ½ small head white cabbage
- 2 medium plus 3 large vine-ripened tomatoes
- 1 medium heirloom tomato
- 1 small container pico de gallo (or ingredients to make your own)
- 1 small plus 1 medium red onion
- 1 small plus 1 medium yellow onion
Meat, Poultry & Fish
- 1 package turkey bacon
- 1 rotisserie chicken
- 1½ pounds boneless, skinless chicken thighs
- 1 (6-ounce) boneless, skinless chicken breast
- 1 pound 93% lean ground turkey, beef or chicken (your choice)
- 1 (6-ounce) sirloin steak
- 1½ pounds flank steak
- 1½ pounds peeled and deveined jumbo shrimp
- 1½ pounds (about 4) skinless white fish fillets (mahi mahi, grouper, red snapper or tilapia)
Condiments & Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil mister (optional)
- Kosher salt
- Freshly ground pepper
- Pure maple syrup
- Ground cinnamon
- Vanilla extract
- Garlic powder
- Cumin, chili powder, paprika and oregano
- Toasted sesame oil and soy sauce (regular or reduced sodium)
- Sesame seeds and sriracha sauce
- Light mayonnaise and Dijon mustard
- Red wine vinegar and rice vinegar
- Crushed red pepper flakes
- Jerk seasoning (optional)
- Thyme, parsley, basil and cayenne
- Apple cider vinegar
Dairy & Refrigerated Items
- 1 dozen large eggs
- 1 package sliced reduced-fat cheddar or American cheese
- 1 (8-ounce) package shredded cheddar cheese
- 1 medium wedge fresh Parmesan cheese
- 1 small container light sour cream
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 pint low-fat buttermilk
- 1 (8-ounce) container unsweetened almond milk or milk of your choice
- 1 small box unsalted butter
Grains
- 1 package light whole wheat English muffins
- 1 small package unbleached all-purpose flour
- 1 small package white whole wheat flour
- 1 small loaf sliced whole wheat bread
- 1 small package corn tortillas (need 8)
- 1 medium package dry brown rice (or 9 cups pre-cooked)
- 1 package short pasta (cavatappi, fusilli or rigatoni)
- 1 package seasoned breadcrumbs
Canned & Jarred
- 1 small jar dill pickles
- 1 small jar mild salsa
- 1 (14-ounce) can hearts of palm
- 1 small can or jar anchovies
- 2 (4.5-ounce) cans tuna in water
- 1 (8-ounce) can tomato sauce
- 1 (14-ounce) can chicken or vegetable broth
- 1 small jar peanut or almond butter
Frozen
- 1 small bag blueberries
- 1 small bag strawberries
- 1 small bag riced cauliflower
Misc. Dry Goods
- 1 small container vanilla protein powder
- 1 small package pecan halves (need 2 tablespoons if from a bulk bin)
- 1 small package granulated sugar
- 1 small package brown sugar
- 1 (12-ounce) package Palmini (hearts of palm) linguini
- Baking soda and baking powder
- Colored sprinkles (optional, for the Breakfast Banana Split)
You may choose gluten-free alternatives where noted.