A free, flexible 7-day meal plan with breakfast, lunch and dinner plus a complete shopping list. Each recipe includes calorie information and Weight Watchers Freestyle SmartPoints for easy tracking.
Good news — I recently finished the final recipe for my upcoming cookbook, Skinnytaste One and Done. After a year of testing recipes across Instant Pot, skillet, air fryer, slow cooker and sheet pan methods, I have more time to develop new recipes here and, hopefully, take a few vacations.
This meal plan follows my usual approach: it’s a practical, flexible guide meant to simplify your week. If you’ve seen my previous meal plans, you’ll recognize the emphasis on adaptability — there’s room for coffee, snacks, fruit, dessert, wine and meals out. Aim for roughly 1,500 calories per day as a general target, and adjust according to your needs.
The grocery list below is organized and thorough to make shopping faster and less stressful. It helps you avoid unnecessary purchases and food waste by ensuring you have what you need for the week. I also note a few brands and product suggestions I use regularly to make planning easier. Check your pantry first, since many condiments and staples are reused across recipes.
If you use Facebook, consider joining the Skinnytaste Facebook Community where members share photos and tips from the recipes they make — it’s a great place for ideas and inspiration.
THE DETAILS:
Breakfast and lunch Monday through Friday are planned as single servings; dinners and all meals on Saturday and Sunday are sized to serve a family of four. Several recipes yield leftovers that work for a second night or next-day lunch. While no single meal plan fits everyone, this plan is Weight Watchers friendly and includes updated Freestyle SmartPoints for convenience. Feel free to swap recipes to suit your tastes or dietary needs.
The grocery list covers everything needed for the week and includes optional substitutions where useful. Many pantry items will already be on hand in most kitchens.
This plan is intentionally flexible. There’s plenty of room for cocktails, healthy snacks, dessert and dining out, and you can rearrange meals to fit your schedule. If you find these weekly plans helpful, let me know — that feedback helps decide whether to keep sharing them.
MONDAY (3/5)
B: Petite Crust-less Quiche (5) with 1 cup cantaloupe (0)
L: Chickpea Egg Salad (2)
D: Stuffed Sweet Potatoes, Italian Style (10)
Totals: Freestyle Points 17, Calories 1,007*
TUESDAY (3/6)
B: Petite Crust-less Quiche (5) with 1 cup cantaloupe (0)
L: Chickpea Egg Salad (2)
D: Picadillo (3) with ½ cup brown rice (3) and Quick Cabbage Slaw (2)
Totals: Freestyle Points 15, Calories 1,049*
WEDNESDAY (3/7)
B: Petite Crust-less Quiche (5) with 1 cup cantaloupe (0)
L: Chickpea Egg Salad (2)
D: Air-Fryer Beef Empanadas (5)* with Fiesta Lime Rice (2)
Totals: Freestyle Points 14, Calories 981*
THURSDAY (3/8)
B: 6 ounces nonfat Greek yogurt (0) with sliced banana (0), 2 tablespoons sliced almonds (2) and 1 teaspoon honey (1)
L: Chickpea Egg Salad (2)
D: Chicken, Shiitake and Wild Rice Soup (7) with 2 ounces multigrain baguette (3)
Totals: Freestyle Points 15, Calories 996*
FRIDAY (3/9)
B: 6 ounces nonfat Greek yogurt (0) with sliced banana (0), 2 tablespoons sliced almonds (2) and 1 teaspoon honey (1)
L: 1 whole wheat pita (4) with ¼ cup hummus (3) and 10 baby carrots (0)
D: Grilled Shrimp and Vegetable Bowl (3)
Totals: Freestyle Points 13, Calories 827*
SATURDAY (3/10)
B: Breakfast BLT Salad (4) — recipe doubled for two servings
L: Leftover Chicken, Shiitake and Wild Rice Soup (7)
D: Dinner out — enjoy!
Totals: Freestyle Points 11, Calories 492*
SUNDAY (3/11)
B: Easy Bagel (3) with 2 strips bacon (2), 1 egg (0), 2 tablespoons cheddar (2) and an orange (0)
L: Skinny Buffalo Chicken Strips (1) with 6 baby carrots (0) and 2 tablespoons Low-Fat Creamy Blue Cheese Dressing (1)
D: Ground Turkey with Potatoes and Peas (5) with ½ cup basmati rice (2)
Totals: Freestyle Points 16, Calories 877*
*This plan is a general guide. Women are encouraged to aim for around 1,500 calories per day, but individual needs vary. Use a calorie estimator to determine your personal target and adjust portions or add snacks, beverages and treats as needed.
