A free, flexible 7-day meal plan with breakfast, lunch and dinner ideas plus a complete shopping list. Each recipe includes calorie counts and Weight Watchers Freestyle SmartPoints to help you stay on track while allowing room for snacks, drinks and treats.
Happy Memorial Day weekend! A few quick tips for this week’s plan: cook the quinoa ahead for the breakfast bowls and marinate the chicken on Sunday night if you prefer. Grill extra chicken breasts to use for Tuesday and Wednesday lunches to save time.
If you’re new here, I share free, flexible 7-day healthy meal plans intended as a guide—you can see previous meal plans on the site for more ideas. These menus are designed with flexibility in mind: add coffee, extra snacks, fruit, dessert or a glass of wine as you like. A target of about 1,500 calories per day is suggested for many women, though individual needs vary.
This plan includes an organized grocery list to make shopping faster and easier, help reduce food waste, and keep you prepared so you’re less likely to dine out. Many pantry staples and condiments are used across recipes, so check your cabinets before shopping.
Join the Skinnytaste Facebook community to see photos and ideas from others following these recipes—people often post variations and helpful tips.
PS — if you want to build your own plan, search recipes by course in the recipe index to mix and match breakfasts, lunches and dinners.
THE DETAILS:
Breakfasts and lunches Monday–Friday are planned as single servings, while dinners and all weekend meals are sized for a family of four. Some recipes yield leftovers that cover an additional dinner or make an easy lunch the next day. Everything in this plan is Weight Watchers friendly; I include updated Freestyle SmartPoints for convenience. Feel free to swap recipes or use the plan as inspiration to suit your tastes and schedule.
The included grocery list covers all ingredients needed to prepare every meal on the plan. Brand suggestions reflect items I often use, but substitutions are fine. The plan is intentionally realistic—there’s plenty of wiggle room for cocktails, snacks, dessert or eating out, and you can shift meals around if needed. If you try these meal plans, please let me know; your feedback helps determine whether to continue sharing them.
(The image above shows the Skinnytaste Meal Planner.)
MONDAY (5/28)
B: Berry Quinoa Breakfast Bowls (5)
L: Grilled Lemon Dijon Chicken Skewers (1) with Rainbow Potato Salad (5)
D: Grilled Cumin-Spiced Pork Tenderloin (3) with Southwestern Black Bean Salad (1)
Totals: Freestyle Points 15, Calories 824*
TUESDAY (5/29)
B: Berry Quinoa Breakfast Bowls (5)
L: Cobb Salad in a Jar with Buttermilk Ranch (5)
D: Skillet Taco Cauliflower Rice (5)
Totals: Freestyle Points 15, Calories 864*
WEDNESDAY (5/30)
B: Avocado Toast Egg-in-a-Hole (4)
L: Cobb Salad in a Jar with Buttermilk Ranch (5)
D: Turkey Stuffed Peppers (5) with a green salad (0)** and Avocado Cilantro Buttermilk Dressing (2)
Totals: Freestyle Points 16, Calories 898*
THURSDAY (5/31)
B: Avocado Toast Egg-in-a-Hole (4)
L: Leftover Turkey Stuffed Peppers (5) and a green salad (0) with Zesty Avocado Cilantro Buttermilk Dressing (2)
D: Chicken Shawarma Salad (6)
Totals: Freestyle Points 17, Calories 814*
FRIDAY (6/1)
B: PB & J Smoothie (4)
L: Leftover Turkey Stuffed Peppers (5) and a green salad (0) with Avocado Cilantro Buttermilk Dressing (2)
D: Shrimp Scampi Foil Packets (4) with grilled zucchini (0) and 2 ounces multi-grain baguette (3)
Totals: Freestyle Points 18, Calories 910*
SATURDAY (6/2)
B: Whole Wheat Pancakes (5) with 1 tablespoon maple syrup (3) and 1 cup mixed berries (0)
L: Grilled Mediterranean Chicken and Quinoa Salad (3)
D: Dinner out
Totals: Freestyle Points 11, Calories 488*
SUNDAY (6/3)
B: Eggs and Soldiers with Asparagus (2)
L: Tuna Deviled Eggs (2) with an apple (0)
D: Spiralized Shanghai Beef and Broccoli (7) — double the recipe for the family
Totals: Freestyle Points 11, Calories 928*
*This plan is a guide. Many women aim for roughly 1,500 calories per day; adjust to your needs. This calculator can help estimate your individual calorie needs. There is room to add coffee, beverages, fruit, snacks, dessert or wine as desired.
**Green salad: 9 cups romaine, plus 1 cup each carrots, tomatoes and cucumber, and 3 scallions. Serves 4 with leftovers for Thursday and Friday lunches.
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