A free, flexible 7-day meal plan with breakfast, lunch and dinner plus a complete shopping list. All recipes include calories and Weight Watchers Freestyle SmartPoints to help you plan and track your meals.
Good news if you asked: The Skinnytaste Meal Planner is back in stock after a previous printing issue was fixed. This revised edition features improvements based on reader feedback to make meal planning easier and more useful.
If you’re new to these meal plans, I share free 7-day flexible healthy plans (see previous meal plans in the recipe index) designed as a guiding framework. There’s plenty of room to customize—add coffee, extra snacks, fruit, dessert or a glass of wine if you like. The daily target for many women is around 1500 calories*, but feel free to adjust to your needs.
The plan includes a clear, organized grocery list to simplify shopping, reduce food waste, save time and help you stay on track. You’ll find brand suggestions for items I use often; check your pantry first because many staples may already be on hand.
If you’re on Facebook, consider joining the Skinnytaste Facebook Community where readers post photos and share ideas—it’s a great place for inspiration and support.
THE DETAILS
Weekday breakfasts and lunches (Monday–Friday) are portioned for one serving. Dinners and all weekend meals are scaled for a family of four. Some recipes yield leftovers that can be used for a second dinner or as lunches the next day. While no single plan suits everyone, this menu aims to appeal to a wide range of tastes and dietary preferences. All recipes are Weight Watchers friendly and include updated Freestyle SmartPoints for convenience. Swap recipes or move meals around to fit your schedule—this plan is meant to be flexible and realistic.
The grocery list below is comprehensive and covers everything needed for the week’s recipes. It’s organized by category to make shopping quicker. Use the list as a base and adjust quantities according to your household size.
MONDAY (4/30)
B: Yogurt Chocolate Chip Muffins (7) with 1 cup mixed berries (0)
L: Cilantro Chicken Salad (1) served in half a small (2 oz) avocado (3)
D: Zucchini Casserole (2) with a hearty green salad (2)* and Buttermilk Ranch Dressing (1)
Totals: Freestyle Points 16, Calories 857**
TUESDAY (5/1)
B: Yogurt Chocolate Chip Muffins (7) with 1 cup mixed berries (0)
L: Leftover Zucchini Casserole (2) with a hearty green salad (2) and Buttermilk Ranch Dressing (1)
D: Turkey Stuffed Peppers (5) with a simple green salad (2)***
Totals: Freestyle Points 19, Calories 883**
WEDNESDAY (5/2)
B: Yogurt Chocolate Chip Muffins (7) with 1 cup cubed cantaloupe (0)
L: Leftover Turkey Stuffed Peppers (5) with a simple green salad (2)
D: BBQ Shrimp Skewers (1) with grilled corn on the cob (0) and 1 tsp butter (2)
Totals: Freestyle Points 17, Calories 807**
THURSDAY (5/3)
B: Yogurt Chocolate Chip Muffins (7) with 1 cup cubed cantaloupe (0)
L: Leftover Turkey Stuffed Peppers (5) with 10 carrot sticks (0) and leftover Buttermilk Ranch Dressing (1)
D: Southwest Chicken Skillet (5)
Totals: Freestyle Points 18, Calories 842**
FRIDAY (5/4)
B: Greek Yogurt with Berries, Nuts and Honey
L: Chickpea Egg Salad (2) with an apple (0)
D: Honey-Teriyaki Salmon with Cauliflower Rice (4)
Totals: Freestyle Points 15, Calories 917**
SATURDAY (5/5)
B: Avena—Healthy Oatmeal Shake (4)
L: Light Spinach and Feta Frittata (2) with 10 carrot sticks (0) and leftover Buttermilk Ranch Dressing (1)
D: Dinner out!
Totals: Freestyle Points 7, Calories 353**
SUNDAY (5/6)
B: PB & J Healthy Oatmeal Cookies (2) and fruit salad (0)#
L: Leftover Chickpea Egg Salad (2) with an apple (0)
D: Asian Lettuce Wrap Chicken Chopped Salad (8)
Totals: Freestyle Points 13, Calories 985**
*Green salad (per serving): 2 cups romaine, 1/4 cup each carrots, tomatoes and cucumber, 1/4 cup chickpeas, 1/2 scallion and 2 tbsp sliced almonds.
**This plan is a guide—women should aim for around 1500 calories per day. I’ve left room so you can add coffee, beverages, extra fruit, snacks, dessert, wine, etc.
***Simple salad (per serving): 1 1/2 cups mixed greens with 1/2 tablespoon olive oil and 1 teaspoon apple cider vinegar.
#Fruit salad (per serving): 1/2 an apple and 1/4 cup each strawberries, blueberries and cantaloupe.
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