A free 7-day flexible meal plan with breakfast, lunch and dinner plus a complete shopping list. Every recipe lists calories and Weight Watchers Freestyle™ SmartPoints® to help you track your progress.
If you’d like new recipes or meal plans by email, sign up for the free email subscription to receive updates and exclusive content. If you pre-ordered the cookbook Skinnytaste One and Done, you may already have access to a few bonus recipes—pre-order details are available from the publisher. This meal plan is designed as a helpful guide and can be adjusted to fit your tastes and schedule.
If you’re new to these meal plans: I publish free, flexible 7-day meal plans that are meant to be a starting point. You can swap meals, add snacks, drinks, fruit or dessert, and scale portions to meet your needs. Aim for roughly 1500 calories per day as a baseline, and use the included SmartPoints® to help plan meals. Recipes are organized by course in the recipe index so you can easily find alternatives.
This plan also includes an organized grocery list to make shopping faster and less stressful. A thoughtful shopping list helps you save time and money, reduces food waste, and makes it easier to follow the plan and prepare meals ahead of time.
Join the Skinnytaste Facebook Community to share photos, ask questions and get ideas from others following the meal plans. The group is a great place for inspiration and support.
THE DETAILS
Breakfast and lunch Monday through Friday are planned for one serving each. Dinners and all weekend meals are scaled for a family of four. Some recipes yield leftovers that work well for a second night or for lunches. While there’s no universal meal plan that fits everyone, this one aims to suit a wide range of tastes and schedules. All recipes include updated Weight Watchers Freestyle™ SmartPoints® for convenience. Feel free to substitute any recipe or ingredient to match dietary needs or preferences.
The shopping list below is comprehensive and covers everything needed to prepare the week’s meals. Brand recommendations are included where helpful, and many commonly used condiments and pantry staples may already be in your kitchen—check your cupboards before shopping.
This meal plan is intentionally flexible. There’s plenty of room for treats, cocktails, healthy snacks or dining out. Swap days or meals as needed to make the plan work for your week. If you do try these plans, please let me know—feedback helps decide whether to continue sharing them.
MONDAY (8/13)
B: Loaded Baked Omelet Muffins (2) with 1 cup mixed berries (0)
L: Greek Turkey Meatballs (5) with ¼ cup Skinny Tzatziki (0), ½ whole wheat pita (2) and sliced tomatoes (0)
D: Grilled Pizza (6)
Totals: Freestyle Points 15, Calories 861
TUESDAY (8/14)
B: Loaded Baked Omelet Muffins (2) with a banana (0)
L: Greek Turkey Meatballs (5) with ¼ cup Skinny Tzatziki (0), ½ whole wheat pita (2) and sliced tomatoes (0)
D: Easy Crock Pot Chicken and Black Bean Taco Salad (6)
Totals: Freestyle Points 15, Calories 930
WEDNESDAY (8/15)
B: Loaded Baked Omelet Muffins (2) with 1 cup mixed berries (0)
L: Greek Turkey Meatballs (5) with ¼ cup Skinny Tzatziki (0), ½ whole wheat pita (2) and sliced tomatoes (0)
D: Korean Beef Rice Bowls (10)
Totals: Freestyle Points 19, Calories 1,013
THURSDAY (8/16)
B: Loaded Baked Omelet Muffins (2) with a banana (0)
L: Greek Turkey Meatballs (5) with ¼ cup Skinny Tzatziki (0), ½ whole wheat pita (2) and sliced tomatoes (0)
D: Orecchiette Pasta with Chicken Sausage and Broccoli (8)
Totals: Freestyle Points 17, Calories 924
FRIDAY (8/17)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Asparagus, Egg and Bacon Salad with Dijon Vinaigrette (3)
D: Smoky Spice Rubbed Grilled Salmon with Black Beans and Corn (1)
Totals: Freestyle Points 9, Calories 869
SATURDAY (8/18)
B: 3 Chewy Chocolate Chip Oatmeal Breakfast Cookies (4) with a nectarine (0)
L: Leftover Orecchiette Pasta with Sausage and Broccoli (8)
D: Dinner out (flexible)
Totals: Freestyle Points 12, Calories 495
SUNDAY (8/19)
B: Bacon, Egg and Avocado Breakfast Sandwich (6)
L: Skinny Low-Yolk Egg Salad (1) — double the recipe and serve on 1 whole wheat pita (4) with tomato and arugula
D: Baked Chicken Milanese with Arugula and Tomatoes (4)
Totals: Freestyle Points 15, Calories 863
Notes: Make the omelet muffins, turkey meatballs and tzatziki on Sunday night to save time during the week. Cook and prep the asparagus salad on Thursday night so Friday’s lunch is quick.
Calorie guidance: These daily calorie totals are a guide. Many women aim for about 1500 calories per day, but individual needs vary. The plan allows room to add coffee, beverages, fruit, snacks, dessert or a glass of wine while still keeping meals balanced and satisfying.
Shopping List
Produce
- 1 small container/bunch fresh mint
- 4 medium bananas
- 1 small (4-ounce) and 1 medium (5-ounce) Hass avocado
- 1 large head garlic
- ½ pound asparagus
- 1 pound broccoli florets
- 1 small jalapeño
- 1 medium bunch scallions
- 1 medium zucchini
- 2 small cucumbers
- 12 medium vine-ripened tomatoes
- 1 large heirloom tomato
- 1 small bunch fresh parsley
- 1 small red bell pepper
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh chives (or substitute 1 Tbsp scallions in Greek meatballs)
- 1 small bunch/container fresh oregano (or dry oregano as a substitute)
- 1 small bunch/container fresh basil (or 1 Tbsp fresh parsley for the Milanese)
- 1 small bunch cilantro
- 1 large head Romaine or red leaf lettuce
- 2 (5-ounce) bags/clamshells baby arugula
- 4 medium limes
- 1 small and 1 medium lemon
- 3 (6-ounce) containers fresh berries
- 1 small red onion
- 1 small yellow onion
- 1 (2-inch) piece fresh ginger
- 2 small ears of corn
- 4 medium nectarines
Meat, Poultry & Fish
- 1 package center-cut bacon
- 14 ounces Italian chicken sausage
- 1 ½ pounds Alaskan wild salmon fillets (or preferred salmon)
- 1 ¼ pounds 93% lean ground turkey
- 2 ½ pounds boneless, skinless chicken breasts
- 1 pound 93% lean ground beef
Grains
- Seasoned whole wheat breadcrumbs (or gluten-free option)
- 1 package whole wheat pita bread
- All-purpose or white whole wheat flour
- Dry brown rice
- 12 ounces orecchiette or other small pasta
- 1 small container quick oats
- 1 small loaf whole wheat bread (or use extra breadcrumbs)
Condiments & Spices
- Extra virgin olive oil
- Cooking spray or oil mister
- Kosher salt
- Pepper (grinder or fresh peppercorns)
- Reduced sodium taco seasoning
- Cumin
- Reduced sodium soy sauce
- Sesame oil
- Red pepper flakes
- Gochujang (optional)
- Sesame seeds
- Honey
- Dijon mustard
- Red wine vinegar
- Smoked paprika
- Chipotle chili powder
- Optional bagel toppings: everything bagel seasoning, poppy seeds, dried garlic or onion flakes
- Light mayonnaise
- Balsamic vinegar
Dairy & Refrigerated
- 1 18-pack plus 1 dozen large eggs
- 1 (8-ounce) bag reduced-fat shredded cheddar or Mexican cheese blend
- 1 (32-ounce) container nonfat Greek yogurt
- 1 wedge Pecorino Romano or Parmesan cheese
- 4 ounces fresh mozzarella
- 1 pint low-fat buttermilk
Frozen
- 1 small bag/box frozen chopped spinach (or substitute fresh arugula in the omelet muffins)
Canned & Jarred
- 1 small jar pizza sauce
- 2 (15.5-ounce) cans black beans
- 1 small jar chunky salsa
Misc. Dry Goods
- Baking powder
- 1 small box/bag light brown sugar
- 1 small bag chopped walnuts
- 1 small container unsweetened cocoa powder
- 1 small bag chocolate chips
Substitutions: Many items can be swapped for gluten-free options if desired. Adjust quantities and ingredients to match personal preferences, dietary restrictions and household size.