A free, flexible 7-day meal plan that includes breakfast, lunch, and dinner plus a complete shopping list. All recipes show calories and Weight Watchers Freestyle SmartPoints for easy tracking.
Wishing everyone a wonderful weekend—enjoy this week’s updated 7-day meal plan! If you’re new here, I share free, flexible 7-day healthy meal plans designed to be a practical guide. You can view previous meal plans in the recipe index. These plans are intentionally flexible so you can add coffee, snacks, fruit, dessert, or an occasional glass of wine while aiming for roughly 1,500 calories per day for women as a general target.
The plan includes a clear, organized grocery list to simplify shopping, reduce waste, save time and money, and make it easier to stick to the plan. Many commonly used pantry items may already be in your kitchen, so check your cabinets before shopping.
If you’re on Facebook, join the Skinnytaste Facebook community where members share photos and tips from the recipes they make—it’s a great place for meal planning inspiration and community support.
PS — If you prefer to build your own plan, you can search recipes by course in the recipe index and mix and match meals to suit your preferences.
THE DETAILS:
This 7-day meal plan is flexible: breakfasts and lunches Monday–Friday are portioned for one person, while dinners and weekend meals are sized for a family of four. Several recipes yield leftovers suitable for another dinner or next-day lunch. Everything is Weight Watchers-friendly and includes the updated Freestyle SmartPoints for convenience. Feel free to swap recipes or use this as inspiration to build a plan that fits your tastes and schedule.
The shopping list below is comprehensive and organized by category, with suggestions for common brands and substitutions. This plan allows room for snacks, cocktails, healthy treats, and dining out. If you use these plans, let me know—your feedback will help determine whether I should continue sharing them.
MONDAY (4/9)
B: 2 hard-boiled eggs (0) and a pink grapefruit (0)
L: Easy Shredded Harissa Chicken (2) with 1 cup cubed cucumber (0), ½ whole wheat pita (2) and Skinny Tzatziki (0)
D: Carrot Ginger Soup (3) with Quinoa and Spinach Patties* (5)
Totals: Freestyle Points 12, Calories 862*
TUESDAY (4/10)
B: ½ cup quick oats (4) prepared with 2 tbsp skim milk (0), pinch of salt (0), ½ cup sliced strawberries (0) and 2 tbsp sliced almonds (2)
L: Easy Shredded Harissa Chicken (2) with 1 cup cubed cucumber (0), ½ whole wheat pita (2) and Skinny Tzatziki (0)
D: Grilled Shrimp Tostadas (4) with Quick Mexican Brown Rice (5)
Totals: Freestyle Points 19, Calories 998*
WEDNESDAY (4/11)
B: 4-Ingredient Flourless Banana-Nut Pancakes (4)
L: Easy Shredded Harissa Chicken (2) with 1 cup cubed cucumber (0), ½ whole wheat pita (2) and Skinny Tzatziki (0)
D: General Tso’s Chicken (5) with 1 cup cauliflower “rice” (0)
Totals: Freestyle Points 13, Calories 882*
THURSDAY (4/12)
B: 2 hard-boiled eggs (0) and an orange (0)
L: Easy Shredded Harissa Chicken (2) with cucumber, pita and Skinny Tzatziki (0)
D: Orecchiette Pasta with Chicken Sausage and Broccoli (8) with an arugula salad** (4)
Totals: Freestyle Points 16, Calories 870*
FRIDAY (4/13)
B: 1 banana (0) with 2 tbsp peanut butter (6)
L: Asparagus, Egg and Bacon Salad with Dijon Vinaigrette (3) and an apple (0)
D: Grilled Garlic Dijon Herb Salmon (1) with Houston’s Couscous (7)
Totals: Freestyle Points 17, Calories 1,056*
SATURDAY (4/14)
B: Easy Bagel (3) with 2 tbsp light cream cheese (3) and ½ grapefruit (0)
L: Leftover Orecchiette Pasta with Chicken Sausage and Broccoli (8)
D: Dinner out (flexible)
Totals: Freestyle Points 14, Calories 537*
SUNDAY (4/15)
B: Gluten-Free Lightened-Up Banana Bread (4) with 1 cup chopped strawberries (0)
L: BBQ Chicken Salad (2) — recipe doubled for extra portions — and an apple (0)
D: Filipino Adobo Chicken (5) with ¾ cup brown rice (5) and Roasted Asparagus (0)
Totals: Freestyle Points 16, Calories 873*
*This plan is a guide. Women should aim for around 1,500 calories per day; use a calorie calculator to estimate personal needs. There’s generous flexibility to add beverages, snacks or an extra treat if desired.
**Arugula salad: 1½ cups arugula, ½ ounce shaved Parmesan and 2 tablespoons balsamic vinaigrette.
Google Doc Map Link
Shopping List
Produce
- 1 small and 2 large cucumbers
- 1 (1-pound) bag baby carrots
- 5 apples (any variety)
- 3 pink grapefruit
- 9 bananas (8 very ripe)
- 1½ pounds fresh asparagus
- 1 pound broccoli florets
- 2 (1-pound) containers fresh strawberries
- 2 jalapeños (1 optional for Adobo)
- 1 medium (5-oz) Hass avocado
- 1 small bunch fresh chives
- 1 large head romaine lettuce
- 2 ears of corn
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 large container/bag baby arugula
- 1 pint grape tomatoes
- 1 bunch radishes
- 1 small bunch fresh mint
- 1 large and 2 small heads garlic
- 1 large white onion
- 2 small lemons
- 1 large bunch scallions
- 1 (2-inch) piece fresh ginger
- 1 orange
- 1 small bunch fresh dill
- 1 lime
- 1 large head cauliflower (or 4 cups riced cauliflower)
- 3 plum tomatoes
- 4 small vine-ripened tomatoes
- 1 small red onion
- 1 small white onion
Meat, Poultry & Fish
- 3 lb boneless, skinless chicken breasts
- 1½ lb wild salmon fillets
- 1 small package center-cut bacon
- 1 (14-oz) package Italian chicken sausage
- ¾ lb peeled and deveined jumbo shrimp
- 2 lb chicken drumsticks
Grains
- Whole wheat pita bread (small package)
- Dry quinoa (small package)
- Plain breadcrumbs (small container)
- Tostada shells (package)
- Dry brown rice (bag)
- Quick oats (small container)
- 1 (12-oz) package orecchiette pasta
- Whole wheat couscous (small package)
- Gluten-free flour (optional) or all-purpose flour
Condiments & Spices
- Extra virgin olive oil
- Olive oil spray or oil mister
- Kosher salt
- Freshly ground pepper
- Cumin
- Garlic powder
- Smoked paprika
- Cayenne pepper
- Reduced sodium soy sauce
- Sriracha sauce
- Hoisin sauce
- Toasted sesame oil
- Sesame seeds
- Light balsamic vinaigrette (or ingredients to make your own)
- Dijon mustard
- Red wine vinegar
- Herbes de Provence
- Bagel toppings (everything bagel seasoning, sesame, poppy, dried garlic/onion flakes) — optional
- Vanilla extract
- Reduced sodium Montreal chicken seasoning
- BBQ sauce
- Apple cider vinegar
- Bay leaves
- Onion powder
- White balsamic vinegar
- Light mayonnaise
Dairy & Refrigerated
- 18-pack large eggs
- Small box of butter
- Small wedge Parmesan cheese
- 1 (8-oz) bottle skim milk
- Small container reduced-fat sour cream
- Small container light cream cheese
- 1 pint low-fat buttermilk (1%)
- 1 (17.5-oz) and 1 (6-oz) container nonfat plain Greek yogurt
Frozen
- 1 small bag/box chopped spinach
Canned & Jarred
- 1 jar mild Harissa sauce
- 1 small jar salsa verde
- 1 (16-oz) can fat-free refried beans
- 1 (6-oz) can or 4.6-oz tube tomato paste
- 1 small jar peanut butter
- 1 small jar unsweetened applesauce
- 1 (32-oz) box reduced-sodium vegetable broth
- 1 (14.5-oz) can reduced sodium chicken broth
Misc. Dry Goods
- Large bag chopped pecans or walnuts (about 1 cup needed)
- Cornstarch
- Light brown sugar
- Small container raisins (½ cup needed)
- Sliced almonds
- Baking powder
- Baking soda
*You can substitute gluten-free ingredients where indicated.