A free, flexible 7-day weight-loss meal plan that includes breakfast, lunch, and dinner ideas plus a complete shopping list. All recipes list macros and Weight Watchers points to help you stay on track.
Free 7 Day Healthy Meal Plan (June 9–15)
Welcome to this week’s meal plan! Whether your goal is to eat healthier, simplify feeding your family, or enjoy meals that actually taste great, this plan is designed to help. With Father’s Day coming up, you’ll find several healthy grilling recipes that are perfect for celebrating outdoors. For more ideas, check the summer dinner suggestions in the recipe index.
If you’re new here, I publish free, flexible 7-day meal plans as a guide. They’re intentionally adaptable—feel free to add extra food, coffee, beverages, fruit, snacks, dessert, wine, or swap recipes to suit your preferences. For reference, aim for at least 1,500 calories per day depending on your goals, age, and activity level. These plans include a precise, organized grocery list to make shopping faster and less stressful, reduce waste, and help you stay consistent with healthy choices.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a spiral-bound weekly planner with tear-out meal-planning grids, a 12-week meal plan, 30 recipes (15 new), and tear-out grocery lists. It also includes space for gratitude, affirmations, and weekly intentions—an easy way to organize meals and stay motivated.
Where to buy the Skinnytaste meal planner
- Amazon
- Barnes & Noble
- IndieBound
With grocery prices on the rise, meal planning is one of the best ways to stay on budget while maintaining healthy eating habits. Meal planning reduces food waste, saves money, and makes daily decisions easier. You can also find budget-friendly five-day plans and additional resources by signing up for the premium option if you want expanded content and downloadable plans.
Meal Plan
Breakfast and lunch on weekdays are sized to serve one; dinners and weekend meals are sized for a family of four. Some recipes yield leftovers suitable for a second night or lunch the next day. The shopping list below covers everything you need for the week.
MONDAY (6/9)
B: Chorizo Egg Bites with a peach
L: Hearts of Palm Peanut Noodle Stir Fry
D: Balsamic Roasted Veggie & White Bean Pasta with Arugula Salad
Total calories: 1,229*
TUESDAY (6/10)
B: Chorizo Egg Bites with a peach
L: Leftover Balsamic Roasted Veggie & White Bean Pasta
D: Ground Turkey Skillet with Zucchini, Corn, Black Beans & Tomato and Cilantro Lime Rice
Total calories: 1,279*
WEDNESDAY (6/11)
B: Chorizo Egg Bites with 1 cup cherries
L: Leftover Balsamic Roasted Veggie & White Bean Pasta
D: Crockpot Sesame Chicken with Fried Brown Rice (double batch)
Total calories: 1,156*
THURSDAY (6/12)
B: Chorizo Egg Bites with 1 cup cherries
L: Tuna Poke Salad
D: Leftover Crockpot Sesame Chicken with Fried Brown Rice
Total calories: 1,280*
FRIDAY (6/13)
B: Greek Yogurt with Berries, Nuts & Honey
L: Tuna Poke Salad
D: Grilled Salmon Bruschetta with Avocado and Spring Asparagus Risotto
Total calories: 1,250*
SATURDAY (6/14)
B: Yogurt Sheet Pan Pancakes with Mixed Berries with 1 tbsp maple syrup and ½ banana (sliced)
L: Loaded Nachos with Turkey, Beans & Cheese
D: Dinner out
Total calories: 701*
SUNDAY (6/15)
B: Leftover Yogurt Sheet Pan Pancakes with 1 tbsp maple syrup and ½ banana (sliced)
L: Air Fryer Egg Salad on one slice sourdough with 1 cup sliced cucumber
D: Grilled Balsamic Steak with Tomatoes & Arugula with Red Potato Salad and Grilled Corn on the Cob
Total calories: 1,062*
*Calorie notes: These totals are a general guide. Women typically aim for around 1,500 calories per day depending on individual needs. Use a trusted calorie calculator to estimate your personal requirements. The plan leaves room to add beverages, snacks, fruit, dessert, or other items to meet your energy needs.
Shopping list for the week (organized by category):
Produce
- 2 medium peaches
- ¾ lb cherries
- 1 (6 oz) container fresh berries
- 4 medium bananas
- 1 small and 1 large lemon
- 1 medium lime
- 2 medium heads garlic
- 1 medium shallot
- 1 (4-inch) piece fresh ginger
- 2 medium jalapeños
- 1 medium red bell pepper
- 1 medium green bell pepper
- 2 small (5 oz) Hass avocados
- 10 Persian cucumbers (or 2 large English)
- 3 medium zucchini
- 1 medium yellow squash
- ½ lb sliced mushrooms
- ½ lb broccoli florets
- 1 (¾ lb) bunch thin asparagus
- 4 ears of corn
- 1½ lb baby red potatoes
- 2 large bunches scallions (about 20)
- 1 large bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small container fresh basil
- 1 (5 oz) container baby spinach
- 1 (1 lb) container baby arugula
- 1 (1 lb) container cherry or grape tomatoes
- 2 medium plus 1 large vine-ripened tomatoes
- 1 container pico de gallo or ingredients to make your own
- 2 medium red onions
- 1 small plus 1 medium yellow onion
Meat, Poultry & Fish
- ½ lb sushi-grade tuna (keep chilled; buy closer to Thursday if possible)
- 1½ lb wild salmon fillets (about 4 fillets)
- ½ lb 99% lean ground turkey breast
- 1 lb 93% lean ground turkey
- 2 lb boneless, skinless chicken thighs or breasts
- 1½ lb flank steak
Condiments & Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray or an oil mister
- Kosher salt
- Freshly ground black pepper
- Honey
- Vanilla extract
- Maple syrup
- Sesame oil
- Reduced sodium soy sauce
- Sriracha
- Sesame seeds
- Wasabi paste
- Rice wine vinegar
- Furikake (optional)
- Cumin
- Garlic powder
- Mayonnaise (regular or reduced fat)
- Paprika
- Balsamic vinegar
- Dijon mustard
- Italian seasoning
- Crushed red pepper flakes (optional)
- Red wine vinegar
Dairy & Refrigerated
- 1 (12 oz) package soy chorizo
- 1 dozen plus an 18-pack large eggs
- Unsalted butter (small box)
- 1 (8 oz) bag shredded reduced-fat Mexican cheese blend
- 1 (8 oz) bag shredded Mexican cheese blend
- 1 (16 oz) container low-fat cottage cheese
- 1 (6 oz) container nonfat plain Greek yogurt
- 1 (16 oz) container nonfat plain yogurt
- Light sour cream (small container)
- Milk of your choice (8 oz container)
- Small wedge fresh Parmesan
Grains
- Unbleached all-purpose flour (small package)
- White whole wheat flour (small package)
- Baked tortilla chips (small bag)
- Sourdough bread (small loaf)
- Fusilli pasta (or preferred shape)
- Arborio rice (for risotto)
- Dry long-grain white rice (small package)
- Dry brown rice or 6 cups precooked brown rice
Canned & Jarred
- Peanut or almond butter (small jar)
- Pesto jar (or ingredients to make your own)
- Fat-free spicy black bean dip (jar)
- 1 (15 oz) can cannellini beans
- 1 (15 oz) can black beans
- Tomato paste (4 oz can or 4.5 oz tube)
- Pickled jalapeños (small jar)
- 1 (15 oz) can plus 1 (32 oz) carton low-sodium chicken or vegetable broth
Frozen
- Mixed berries (medium bag)
- Shelled edamame (small bag)
- Corn kernels (small bag)
- Cauliflower rice (small package)
- Peas and carrots (small package)
Dry Goods & Misc.
- Walnut halves (small package)
- Granulated sugar (small package)
- Baking powder
- Baking soda
- Cornstarch
- 1 (12 oz) package Palmini (hearts of palm) linguini
- Single-serve bottle dry white wine (optional for cooking)
You can substitute gluten-free ingredients where needed.