A free, flexible 7-day weight loss meal plan with breakfast, lunch and dinner plus a complete shopping list. All recipes include calories and updated Weight Watchers Freestyle™ SmartPoints® to help you stay on track.
December is always a busy month for me — it’s also my daughter’s and husband’s birthday month — and I’m already planning recipes for January. Tell me what types of meals you’d like to see for the new year and I’ll try to include them!
If this is your first time using my meal plans, I publish free, flexible 7-day healthy meal plans as guides that leave room for personalization. You can add more food, coffee, beverages, fruit, snacks, dessert or wine; swap recipes for meals you prefer; or search recipes by course in the recipe index. Aim for around 1,500 calories per day as a general guideline.
Along with the meal plan is a clear, organized grocery list designed to make shopping faster, reduce food waste, save money and help you avoid last-minute dining out. The shopping list includes pantry staples and brand recommendations I use frequently. Check your cupboards first — you may already have many of the condiments that appear repeatedly in the recipes.
I also run a community where readers share photos and ideas from the meal plans. If you’d like to take part, look for a community group where members post their results and recipe photos — it’s a great place to get inspiration and see real-life adaptations of the menus.
THE DETAILS:
Breakfast and lunch Monday through Friday are planned as single servings, while dinners and all meals on Saturday and Sunday are sized for a family of four. Some recipes yield leftovers that are suitable for a second night or for packed lunches. There’s no one-size-fits-all plan — this is a balanced, Weight Watchers-friendly template meant to suit a wide audience. I include updated Weight Watchers Freestyle Points for convenience. Feel free to swap recipes or use this plan as inspiration only.
The shopping list below is comprehensive and covers everything you need for the week. It includes fresh produce, proteins, staples and pantry items. If you prefer gluten-free options, many ingredients can be substituted. The plan is intentionally flexible to allow for cocktails, snacks, desserts or dining out when needed, and you can shift meals to fit your schedule.
MONDAY (12/10)
B: 2 hard-boiled eggs (0 SP) and a banana (0 SP)
L: 1½ cups Crock Pot Chicken Taco Chili (0 SP) with 2 tbsp reduced-fat cheddar (1 SP)
D: Pasta Fagioli (5 SP)
Totals: Freestyle™ SP 6, Calories 879**
TUESDAY (12/11)
B: 1/3 cup quick oats (3 SP) with 1 tsp honey (1 SP), 1/2 cup blackberries (0 SP), 1 tbsp skim milk (0 SP), 1 tbsp chopped pecans (2 SP), pinch of salt.
L: 1½ cups Crock Pot Chicken Taco Chili (0 SP) with 2 tbsp reduced-fat cheddar (1 SP)
D: 2 Chicken Enchiladas (8 SP) with Cilantro Lime Cauliflower “Rice” (1 SP)
Totals: Freestyle™ SP 16, Calories 1,029**
WEDNESDAY (12/12)
B: 2 hard-boiled eggs (0 SP) and a pear (0 SP)
L: 1½ cups Crock Pot Chicken Taco Chili (0 SP) with 2 tbsp reduced-fat cheddar (1 SP)
D: Cheeseburger Soup (7 SP)
Totals: Freestyle™ SP 8, Calories 869**
THURSDAY (12/13)
B: 1/3 cup quick oats (3 SP) with 1 tsp honey (1 SP), 1/2 cup blackberries (0 SP), 1 tbsp skim milk (0 SP), 1 tbsp chopped pecans (2 SP), pinch of salt.
L: 1½ cups Crock Pot Chicken Taco Chili (0 SP) with 2 tbsp reduced-fat cheddar (1 SP)
D: Baked Beef and Cheese Manicotti (10 SP)
Totals: Freestyle™ SP 17, Calories 1,018**
FRIDAY (12/14)
B: 2 hard-boiled eggs (0 SP) and a banana (0 SP)
L: Leftover Baked Beef and Cheese Manicotti (10 SP)
D: Baked Scallops (5 SP) with 3/4 cup Spaghetti Squash with Bacon and Parmesan (4 SP)
Totals: Freestyle™ SP 19, Calories 1,043**
SATURDAY (12/15)
B: Bacon, Egg and Avocado Breakfast Sandwich*** (6 SP)
L: Chicken and Lentil Soup (1 SP)
D: Dinner out — enjoy a meal of your choice.
Totals: Freestyle™ SP 7, Calories 632**
SUNDAY (12/16)
B: Easy Bagel (3 SP) with 2 tbsp light cream cheese (3 SP) and sliced tomatoes (0 SP)
L: Leftover Chicken and Lentil Soup (1 SP)
D: Braised Chicken Thighs with Mushrooms and Leeks (8 SP) and Massaged Raw Kale Salad (2 SP)
Totals: Freestyle™ SP 17, Calories 1,022**
*Prep on Sunday night for an easier week.
**This is a general guide. Women should aim for around 1,500 calories per day as a starting point; individual needs vary. The plan leaves plenty of room to add coffee, beverages, fruit, snacks, desserts or wine depending on your goals and activity level.
***Make a double batch of bagels so you have breakfast ready for another day.
Shopping List:
Produce
- 2 bananas
- 1 pear
- 1 (6-ounce) container fresh blackberries
- 1 large head cauliflower (about 2 pounds)
- 10 ounces Yukon Gold potatoes (about 2 medium)
- 1 medium spaghetti squash
- 1 medium bunch Lacinato (Tuscan) kale
- 2 large or 3 medium leeks
- ½ pound white mushrooms
- 1 large bunch cilantro
- 2 medium heads garlic
- 1 small bunch celery
- 1 small bunch carrots
- 1 small bunch scallions
- 2 medium lemons
- 6 vine-ripened tomatoes
- 1 small Hass avocado (4 ounces)
- 1 small bunch fresh Italian parsley
- 2 small limes
- 2 small, 1 medium and 1 large yellow onion
Meat, Poultry & Fish
- 2¼ pounds boneless, skinless chicken breasts
- ½ pound 93% lean ground turkey
- 2½ pounds bone-in chicken thighs (about 8 thighs)
- ¾ pound boneless, skinless chicken thighs
- 1 pound large sea scallops (about 16 scallops)
- 1 package center-cut bacon
- ¾ pound 93% lean ground beef
Grains & Pasta
- 1 small package quick oats*
- 1 package ditalini or other small pasta*
- 1 package manicotti pasta shells*
- 1 package low-carb whole wheat tortillas (7-inch)
- 1 package all-purpose flour*
- 1 package panko breadcrumbs*
Condiments & Spices
- Extra virgin olive oil
- Cooking spray
- Olive oil spray or oil mister
- Kosher salt (Diamond Crystal preferred)
- Fresh-ground pepper
- Cumin
- Chili powder
- Reduced-sodium taco seasoning (or make your own with onion powder)
- Bay leaves
- Chipotle chili powder
- Honey
- Dried oregano
- Dried basil
- Red pepper flakes (optional)
- Better Than Bouillon chicken base
- Sazon seasoning
- Paprika
- Garlic powder
- Bagel toppings (everything bagel seasoning, sesame seeds, poppy seeds, dried garlic/onion flakes — optional)
Dairy & Refrigerated
- Fresh Parmesan wedge
- 1 (8-ounce) bag reduced-fat Mexican blend cheese
- 1 (8-ounce) bag reduced-fat cheddar cheese
- 1 (8-ounce) bag part-skim mozzarella
- 1 (15-ounce) container part-skim ricotta
- Unsalted butter
- 1 (8-ounce) tub reduced-fat cream cheese
- 1 18-pack large eggs
- 1 (8-ounce) bottle skim milk
- 1 (17.5-ounce) container nonfat plain Greek yogurt
Frozen
- 1 (10-ounce) package frozen corn kernels
Canned & Jarred
- 1 (15.5-ounce) can black beans
- 1 (15.5-ounce) can kidney beans
- 1 (15-ounce) can cannellini beans
- 1 (32-ounce) can or carton tomato sauce
- 1 (4-ounce) can chopped green chiles
- 1 (15-ounce) can crushed tomatoes
- 1 (7-ounce) can chipotle chiles in adobo
- 2 (10-ounce) cans diced tomatoes with chiles
- 2 jars marinara sauce
- 1 (15-ounce) can and 1 (32-ounce) carton chicken broth
- 1 (32-ounce) carton low-sodium chicken broth
Dry Goods & Misc.
- Small bag chopped pecans
- 1 bottle white wine (for cooking)
- Baking powder
- 1 pound dry lentils
- Small bottle of sherry
*Substitute gluten-free products if needed.
**This meal plan is a guide. Adjust portions and snack choices to meet your personal calorie and nutrition needs.