A free, flexible 7-day meal plan that includes breakfast, lunch, and dinner, plus a complete shopping list. Every recipe includes calories and updated Weight Watchers Freestyle™ SmartPoints® for easy tracking.
If you’re planning ahead for fall or the holidays, check out my dedicated Thanksgiving recipes section for inspiration and menus.
If this is your first time using one of my meal plans, welcome. I publish free, flexible 7-day healthy meal plans regularly (see past meal plans). These guides are designed to be adaptable—add coffee, snacks, fruit, dessert, wine, or swap recipes for meals you prefer. You can search for specific recipes by course in the recipe index. Aim for roughly 1,500 calories per day as a starting target, adjusting as needed based on your goals.
This plan includes a precise grocery list to streamline shopping, reduce food waste, and save time and money. With everything planned, you’ll be less likely to dine out and more likely to stay on track with healthy meals.
Join the community on Facebook to share photos and ideas—everyone loves seeing what others are making. If you’re on Facebook, join the Skinnytaste Facebook Community to connect with other home cooks.
THE DETAILS:
This 7-day plan is flexible and family-friendly. Breakfasts and lunches Monday through Friday are portioned for one person; dinners and all meals on Saturday and Sunday are sized to serve a family of four. Some recipes yield leftovers that work well for a second night or next-day lunches. While no single meal plan fits everyone, this one is designed to suit a wide range of tastes and lifestyles. All recipes are Weight Watchers–friendly and include current Freestyle SmartPoints for convenience. Feel free to swap any recipe or use this plan as a template for your own weekly menu.
The grocery list is comprehensive and includes everything you need for the week, plus a few brand recommendations for items I use often. Before shopping, check your pantry and fridge—many common condiments and spices are used across multiple recipes, so you may already have several of them on hand.
This plan is realistic and offers plenty of flexibility. There’s room for cocktails, healthy snacks, dessert, and an evening out. You can also shift meals around to fit your schedule. If you try these plans, please let me know—your feedback helps me decide whether to keep sharing them.
MONDAY (11/12)
B: Pumpkin Banana Pecan Bread* (4) with a pear (0)
L: Cobb Salad in a Jar with Buttermilk Ranch* (5)
D: Spaghetti Squash Enchilada Bowls (3) with Quick Cuban-Style Black Beans (1)
Totals: Freestyle™ SP 13, Calories 907**
TUESDAY (11/13)
B: Pumpkin Banana Pecan Bread (4) with an orange (0)
L: Cobb Salad in a Jar with Buttermilk Ranch (5)
D: Shrimp Fajita Bowls (8)
Totals: Freestyle™ SP 17, Calories 1,007**
WEDNESDAY (11/14)
B: Pumpkin Banana Pecan Bread (4) with a pear (0)
L: Egg, Tomato, and Scallion Sandwich (4) with an apple (0)
D: Cheeseburger Soup (7) and a green salad*** (0) with light Italian dressing (2)
Totals: Freestyle™ SP 17, Calories 933**
THURSDAY (11/15)
B: Pumpkin Banana Pecan Bread (4) with an orange (0)
L: Leftover Cheeseburger Soup (7)
D: Chicken and Broccoli Stir-Fry (4) with 3/4 cup brown rice (5)
Totals: Freestyle™ SP 20, Calories 875**
FRIDAY (11/16)
B: Greek Yogurt with Berries, Nuts, and Honey (5)
L: Leftover Cheeseburger Soup (7)
D: Broiled Miso Salmon (1) with Asian Chopped Salad with Sesame Soy Vinaigrette (4)
Totals: Freestyle™ SP 17, Calories 925**
SATURDAY (11/17)
B: Sausage, Cheese, and Veggie Egg Bake (4)
L: Pressure Cooker Smoked Turkey Black Bean Soup (1) with 2 ounces multi-grain baguette (3)
D: Dinner out!
Totals: Freestyle™ SP 8, Calories 493**
SUNDAY (11/18)
B: Leftover Sausage, Cheese, and Veggie Egg Bake (4)
L: Leftover Pressure Cooker Smoked Turkey Black Bean Soup (1) with 2 ounces multi-grain baguette (3)
D: Butternut-Stuffed Turkey Tenderloin with Cranberries and Pecans (4) with Skinny Garlic Mashed Potatoes (5)
Totals: Freestyle™ SP 13, Calories 879**
*Freeze any leftovers your family won’t eat within a few days.
**This is a guide. Women should aim for approximately 1,500 calories per day as a general target. For a personalized estimate, use the MyPlate plan calculator to determine your specific calorie needs. This menu leaves room to add coffee, beverages, fruit, snacks, dessert, wine, or other extras.
***Green salad includes 6 cups mixed greens plus 1/2 cup each of carrots, tomatoes, chickpeas, and 2 scallions.
Downloadable shopping list: Google Doc
Shopping List:
Produce
- 2 medium pears (any variety)
- 2 medium oranges
- 1 medium apple
- 3 medium ripe bananas
- 2 small spaghetti squash
- 2 ¾ pounds (about 6 medium) Yukon Gold potatoes
- 1 small or 6 oz pre-cut butternut squash
- 5 oz shiitake mushrooms
- 1 small head cauliflower
- 1 (6-ounce) container fresh berries
- ½ small head purple cabbage
- 2 medium and 1 large red bell peppers
- 1 medium yellow bell pepper
- 2 large heads garlic
- 1 large Hass avocado (6 oz)
- 1 medium lemon
- 2 medium limes
- 1 medium bunch carrots
- 1 bunch celery
- 2 medium bunches scallions
- 2 oz fresh cranberries
- 1 lb broccoli florets
- 1 large head romaine lettuce
- 1 (5-ounce) bag or clamshell mixed baby greens
- 1 small bunch fresh baby spinach or kale
- 1 small bunch fresh Italian parsley
- 1 medium bunch cilantro
- 1 small bunch or container fresh sage
- 2 medium shallots
- 1 large vine-ripened tomato
- 1 dry pint grape tomatoes
- 1 (5-inch) piece fresh ginger
- 3 ½ oz fresh snow peas
- 1 large red onion
- 1 small white onion
- 1 medium and 1 large yellow onion
Meat, Poultry & Fish
- 1 small package center-cut bacon
- 1 1/3 lb boneless, skinless chicken breast
- 1 lb wild salmon
- 1 lb large peeled, deveined, tail-off shrimp
- ½ lb 93% lean ground turkey
- 1 smoked turkey drumstick
- 1 lb (2) boneless turkey tenderloins
- 2 links (7 oz total) sweet Italian chicken sausage
Grains
- 1 small bag all-purpose or white whole wheat flour*
- 1 small sandwich roll*
- 2 (8-ounce) multi-grain baguettes*
- 1 package dry brown rice (or 6 cups pre-cooked)
Condiments & Spices
- Extra virgin olive oil
- Cooking spray or olive oil spray
- Kosher salt (Diamond Crystal recommended)
- Freshly ground pepper
- Pumpkin pie spice
- Cinnamon
- Vanilla extract
- Light mayonnaise
- Garlic powder
- Onion powder
- Dried parsley
- Dried basil
- Bay leaves
- Cumin
- Oregano
- Red wine vinegar
- Chili powder
- Smoked paprika
- Light Italian dressing (or make your own)
- Reduced sodium soy sauce*
- Mirin
- Sesame oil
- Canola oil
- White pepper (or black pepper for stir-fry)
- Sesame seeds
- Honey
- Maple syrup (or honey as a substitute)
Dairy & Refrigerated Items
- 1 dozen large eggs
- 1 pint liquid egg whites
- 1 small box butter
- 1 small wedge/container gorgonzola or bleu cheese (or 1 tbsp cheddar for Cobb Salad)
- 1 pint 1% buttermilk
- 1 (6-ounce) container nonfat plain Greek yogurt
- 1 small container white miso
- 1 (8-ounce) bag shredded reduced-fat Mexican cheese blend
- 1 (8-ounce) bag shredded reduced-fat sharp cheddar cheese
- 1 (8-ounce) bag shredded part-skim mozzarella
- 1 (8-ounce) bottle skim milk
- 1 small wedge fresh Parmesan cheese
- 1 (8-ounce) container light sour cream
Frozen
- 1 small bag shelled edamame
Canned & Jarred
- 1 (15-ounce) can enchilada sauce**
- 1 (15-ounce) can pumpkin puree
- 1 small jar unsweetened applesauce
- 1 (15-ounce) can black beans
- 1 (32-ounce) container low-sodium chicken broth
- 1 (15-ounce) can chicken broth
- 1 (12-ounce) jar roasted red peppers
- 1 (15-ounce) can chickpeas (or substitute ½ cup edamame in the green salad)
Dry Goods & Baking
- Baking soda
- 1 small box/bag brown sugar
- Cornstarch
- 1 small box/bag granulated sugar
- 1 small bag dry black beans
- 1 (4-ounce) bag chopped pecans
Non-Food
- 1 spool cooking twine
*Substitute gluten-free ingredients if needed.
**If you prefer to make enchilada sauce from scratch, use the ingredients above plus 1 small can/jar chipotle chiles in adobo and 1 (15-ounce) can tomato sauce. For a slightly different texture, you can use a 32-ounce carton of chicken broth in place of the 15-ounce can listed.