A free, flexible 7-day meal plan with breakfast, lunch and dinner plus a complete shopping list. Each recipe includes calories and Weight Watchers Freestyle™ SmartPoints® for easy tracking.
I hope you’re enjoying the weekend. If you have recipe requests for next week, tell me — I love suggestions. This plan includes the popular Easy Bagel Recipe and the make-ahead Chickpea Egg Salad so you can prepare them on Sunday and be ready for the week.
If you’re new here, I regularly share free 7-day flexible meal plans (see previous meal plans). These serve as a guide with room to personalize — add beverages, snacks, dessert, wine, or swap recipes to suit your taste. You can search recipes by course in the recipe index. Aim for roughly 1500 calories per day as a general target.
The plan includes a clear, organized grocery list to simplify shopping, reduce food waste, and help you spend less time and money while keeping your kitchen stocked for the week.
If you’re on Facebook, join the Skinnytaste Facebook Community where people post photos and share ideas — it’s a great place for inspiration and support.
THE DETAILS:
Breakfast and lunch Monday through Friday are sized for one person; dinners and all weekend meals are sized for a family of four. Some recipes yield leftovers that work for another dinner or lunch. Everything in this plan is Weight Watchers–friendly and shows updated Freestyle SmartPoints for convenience. Feel free to swap recipes or use this plan for inspiration — it’s not one-size-fits-all.
The grocery list covers every ingredient needed for the week, including a few brand recommendations. Before shopping, check your pantry: many commonly used condiments and spices may already be on hand.
This meal plan is flexible and realistic, with plenty of room for cocktails, snacks, dessert, or dining out. You can also rearrange meals if needed to fit your schedule. If you use these plans, please let me know — your feedback helps me decide whether to keep sharing them.
MONDAY (7/30)
B: Easy Bagel Recipe (3) with 1 egg (0), 1 oz avocado (1) and 2 tomato slices (0)
L: Chickpea Egg Salad (2)
D: Veggie Lasagna-Stuffed Portobello Mushrooms (6) with a green salad** (2)
Totals: Freestyle Points 14, Calories 950***
TUESDAY (7/31)
B: Easy Bagel Recipe (3) with 1 egg (0), 1 oz avocado (1) and 2 tomato slices (0)
L: Chickpea Egg Salad (2)
D: Southwest Chicken Skillet (5)
Totals: Freestyle Points 11, Calories 957***
WEDNESDAY (8/1)
B: Easy Bagel Recipe (3) with 2 tbsp light cream cheese (3), tomato, red onion and cucumber slices (0)
L: Chickpea Egg Salad (2)
D: Unstuffed Cabbage Bowls (8)
Totals: Freestyle Points 16, Calories 950***
THURSDAY (8/2)
B: Easy Bagel Recipe (3) with 2 tbsp light cream cheese (3), tomato, red onion and cucumber slices (0)
L: Chickpea Egg Salad (2)
D: Bacon-Topped Petite Turkey Meatloaf with BBQ Sauce (6) and corn on the cob (0)
Totals: Freestyle Points 14, Calories 969***
FRIDAY (8/3)
B: Skinny Green Monster Smoothie (7)
L: Leftover Petite Turkey Meatloaf (6) and an apple (0)
D: Grilled Salmon Kebabs (0) with Corn, Tomato & Avocado Salad (3)
Totals: Freestyle Points 16, Calories 1,002***
SATURDAY (8/4)
B: Roasted Strawberry Banana Bread (3) with 1 cup fruit salad** (0)
L: Greek Nachos (5) — double recipe for family-style serving
D: Dinner out
Totals: Freestyle Points 8, Calories 353***
SUNDAY (8/5)
B: Leftover Roasted Strawberry Banana Bread (3) with 1 cup fruit salad** (0)
L: Lentil Bowls with Avocado, Eggs and Cholula (2) — double recipe
D: One-Skillet Chicken with Bacon and Green Beans (2) with 3/4 cup brown rice (5)
Totals: Freestyle Points 12, Calories 905***
*Make the Easy Bagels and Chickpea Egg Salad on Sunday to streamline the week.
**Green salad = 4 cups romaine, plus 1/2 cup each tomatoes and cucumber, dressed with light vinaigrette. Fruit salad = 2 peaches, 1 lb sliced strawberries, 2 mangoes and 6 oz blueberries.
***Calorie totals are a guide. Women should generally aim for about 1500 calories per day. This plan leaves room to add drinks, snacks and extras. For personalized calorie needs, consider a reliable calorie calculator.
