A free, flexible 7-day meal plan that covers breakfast, lunch and dinner, plus a complete shopping list. All recipes list calories and Weight Watchers Freestyle™ SmartPoints® for easy tracking.
August always feels a little bittersweet — it’s my oldest daughter’s birthday month, but it also signals the end of summer and the return of busier routines with back-to-school season approaching. On a brighter note, my cookbook Skinnytaste One and Done is due to ship in October, and I’m excited to share the new recipes and one-pan dinners inside.
If you’re new here, these free 7-day healthy meal plans are designed to be a practical guide you can adapt. They provide structure while leaving plenty of wiggle room to add snacks, coffee, extra fruit, dessert, wine, or substitute meals you prefer. Aim for about 1,500 calories per day as a general target, adjusting up or down to match your needs.
The plan is paired with a thorough, organized grocery list to make shopping quicker, reduce waste, and help keep you on track. With a little advance planning you’ll eat at home more often and spend less time figuring out what’s for dinner.
If you use Facebook, consider joining the Skinnytaste Facebook Community — it’s full of people sharing photos and ideas for recipes from these meal plans.
THE DETAILS:
Breakfast and lunch Monday through Friday are planned as single servings, while dinners and weekend meals are sized for a family of four. Several recipes produce leftovers that can serve as second-night dinners or lunches the next day. Everything listed is Weight Watchers friendly, and the updated Freestyle SmartPoints are included next to each meal for convenience. Swap recipes as needed to suit your tastes and schedule.
The shopping list below is comprehensive and includes suggested pantry staples. Before you shop, check your pantry and fridge — many ingredients like oils and common condiments may already be on hand.
This meal plan is intentionally flexible. There’s room for cocktails, healthy snacks, desserts, or eating out. Rearranging meals to fit your calendar is fine — the goal is a realistic, sustainable routine. If you try these plans, please let me know — your feedback helps me decide whether to keep sharing them.
MONDAY (8/20)
B: Spinach, Feta and Artichoke Breakfast Bake (1) with 1 cup grapes (0)
L: Chicken Club Lettuce Wrap Sandwich (5)
D: Greek Mac and Cheese (10)
Totals: Freestyle Points 16, Calories 847**
TUESDAY (8/21)
B: Spinach, Feta and Artichoke Breakfast Bake (1) with 1 cup cantaloupe (0)
L: Leftover Greek Mac and Cheese (10)
D: Turkey Taco Lettuce Wraps (0) with 2 tablespoons reduced-fat cheddar (1) and 2 ounces avocado (3)
Totals: Freestyle Points 15, Calories 912**
WEDNESDAY (8/22)
B: Spinach, Feta and Artichoke Breakfast Bake (1) with 1 cup grapes (0)
L: Leftover Greek Mac and Cheese (10)
D: Asian Glazed Drumsticks (7) with Cauliflower “Fried Rice” (1)
Totals: Freestyle Points 19, Calories 894**
THURSDAY (8/23)
B: Spinach, Feta and Artichoke Breakfast Bake (1) with 1 cup cantaloupe (0)
L: Chicken Club Lettuce Wrap Sandwich (5)
D: One-Pot Spaghetti and Meat Sauce (8) plus a green salad*** (0) with 2 tablespoons light balsamic vinaigrette (2)
Totals: Freestyle Points 16, Calories 912**
FRIDAY (8/24)
B: PB & J Yogurt (6)
L: Leftover One-Pot Spaghetti and Meat Sauce (8) with a green salad (0) and 2 tablespoons light balsamic vinaigrette (2)
D: Broiled Fish with Summer Grape Tomato Sauce (1) with 1½ cups spiralized zucchini (0)
Totals: Freestyle Points 17, Calories 998**
SATURDAY (8/25)
B: Whole Wheat Pancakes (5) with 1 tablespoon maple syrup (3) and 1 cup mixed berries (0)
L: Prosciutto, Mozzarella and Fig Salad with Arugula (6)
D: Dinner out
Totals: Freestyle Points 14, Calories 504**
SUNDAY (8/26)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (7) — recipe doubled
L: Chickpea Egg Salad (2)
D: Grilled Rosemary Lamb Chops (6) with Zucchini and Feta Fritters (3)
Totals: Freestyle Points 18, Calories 996**
*Consider making the Breakfast Bake or Fritters on Sunday night. Freeze any leftovers you or your family won’t eat to save time later.
**These daily calorie totals are a guide. Many women aim for around 1,500 calories per day, but individual needs vary. Use an online calorie calculator or consult a nutrition professional to estimate your personal needs. The meal plan leaves room to add beverages, snacks, fruit, dessert or wine.
***Green salad: 7½ cups romaine, plus 1 cup each of carrots, tomatoes, and cucumber, and 3 scallions. This serves 4 and leaves leftovers suitable for lunch later in the week.
Shopping List:
Produce
- 1 small cantaloupe
- 2 medium heads iceberg lettuce
- ¾ pound red seedless grapes
- 1 medium head (about 24 ounces) cauliflower
- 4 fresh figs
- 2–3 small bananas (extra optional for smoothie bowl topping)
- 2 large heads garlic
- 2 small (4-ounce) Hass avocados
- 1 (2-inch) piece fresh ginger
- 1 small bunch/container fresh mint
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh dill
- 1 large bunch/container fresh basil
- 1 (5-ounce) bag baby arugula
- 1 (5-ounce) bag baby spinach
- 1 large head romaine lettuce
- 2 medium bunches scallions
- 1 small cucumber
- 2 medium carrots
- 1 small red bell pepper
- 2 medium lemons
- 6 medium zucchini (about 3 pounds)
- 1 small bunch/container fresh rosemary
- 3 medium vine-ripened tomatoes
- 1 (1-pound) container plus 1 dry pint cherry or grape tomatoes
- 2 small yellow onions
- 1 small red onion
- 1 (1-pound) container fresh strawberries
- 2 (6-ounce) containers fresh berries (your choice)
Meat, Poultry & Fish
- 6 ounces (about 12 slices) deli chicken or turkey breast
- 1 package center-cut bacon
- 1 ¾ pounds (8) chicken drumsticks
- 1 pound 90% lean ground beef
- 2 ounces thinly sliced prosciutto
- 1 ¾ pounds (8) bone-in lamb loin chops
- 1 ¾ pounds (4) flounder, tilapia or sole fillets
- 1 1/3 pounds 99% lean ground turkey
Grains
- 1 (1-pound) package whole wheat elbow pasta
- 1 (1-pound) package whole wheat spaghetti
- 1 bag whole white wheat flour
- 1 bag all-purpose flour
Condiments & Spices
- Extra virgin olive oil
- Cooking spray or olive oil mister
- Kosher salt
- Freshly ground black pepper
- Mayonnaise
- Oregano
- Marjoram or thyme
- Garlic powder
- Cumin
- Chili powder
- Paprika
- Sriracha
- Balsamic vinegar
- Reduced sodium soy sauce
- Honey
- Sesame seeds
- Sesame oil
- Cinnamon
- Vanilla extract
- Maple syrup
- Ginger
- Apple cider vinegar
- Light balsamic vinaigrette (or ingredients to make your own)
Dairy & Refrigerated
- 1 (18-pack) plus 1 dozen eggs
- 1 wedge fresh Parmesan cheese
- 1 pint low-fat milk
- 1 quart nonfat milk
- 1 pint almond milk
- 1 (6-ounce) container nonfat plain Greek yogurt
- 10 ounces feta cheese
- 1 small box unsalted butter
- 1 (4-ounce) ball fresh mozzarella
- 1 (8-ounce) bag shredded part-skim mozzarella
- 1 (8-ounce) bag shredded reduced-fat cheddar cheese
Frozen
- 1 (10-ounce) package chopped spinach
- 1 (10-ounce) package peas and carrots
- 1 (1-pound) bag frozen strawberries
Canned & Jarred
- 1 jar or can artichokes
- 1 small jar pitted Kalamata olives
- 1 (4-ounce) can tomato sauce
- 1 small jar reduced-sugar grape jelly
- 1 small jar regular or reduced-fat peanut butter
- 1 (28-ounce) can crushed tomatoes
- 2 (15-ounce) cans chickpeas
Misc. Dry Goods
- 1 small package unsalted peanuts
- Baking powder
- 1 small bag granulated sugar
- 1 small package slivered almonds (optional for smoothie bowl)
- 1 small package chia or flax seeds (optional topping)
If you’d like a printable shopping list or a downloadable version of this plan, there is a Google document available for reference. Use the plan as a flexible template: swap meals, double recipes for leftovers, and adjust portions to meet your household needs. Enjoy the week of simple, flavorful, and Weight Watchers-friendly meals that help make healthy eating easier and more predictable.