A free, flexible 7-day weight loss meal plan that includes breakfast, lunch, and dinner, plus a complete shopping list. All recipes list calories and Weight Watchers Freestyle™ SmartPoints® to help you stay on track.
The holiday season can be hectic, so this meal plan is designed to simplify your week. These seven-day plans are meant to serve as a helpful guide, with room to customize: add coffee, snacks, fruit, dessert, or a glass of wine; swap recipes to match your preferences; or scale servings to suit your household. Aim for roughly 1,500 calories per day as a baseline, and use the SmartPoints® values if you follow Weight Watchers.
This plan includes a clear, organized grocery list to streamline shopping and reduce food waste. With a planned list, you’ll save time and money, have fewer last-minute meals out, and keep the ingredients you need on hand to stay consistent with your goals.
If you’re part of an online cooking community, consider sharing photos and ideas with others following similar meal plans. Seeing others’ substitutions and serving suggestions can spark new favorites and make meal planning easier.
THE DETAILS:
Breakfast and lunch Monday through Friday are sized for one serving each, while dinners and all weekend meals are portioned for a family of four. Some recipes yield leftovers suitable for an extra dinner or next-day lunch. There’s no single perfect plan that fits everyone, but this one is designed to appeal to a broad range of tastes and schedules. All recipes are Weight Watchers friendly, and the updated Freestyle SmartPoints® values are included for convenience. Swap or adjust recipes as needed.
The grocery list below is comprehensive and includes pantry, fresh produce, proteins, dairy, and specialty items. Brand suggestions were used where helpful, but you can substitute similar products. Before shopping, check your pantry for staples like oils, vinegars, and spices—you may already have many items on hand.
This plan is realistic and flexible, allowing room for snacks, dessert, cocktails, or an occasional meal out. Rearrange days to fit your schedule if necessary.
MONDAY (12/17)
B: Loaded Baked Omelet Muffins (2) with an orange (0)
L: Slow Cooker Salsa Chicken with Black Beans and Corn (3) with Cilantro Lime Cauliflower “Rice” (1) and 1 oz avocado (1)*
D: Three Cheese Tortellini and Mushroom Soup (4) with a green salad (0) and 2 tbsp light balsamic vinaigrette (2)**
Totals: Freestyle™ SP 13, Calories ~1,036***
TUESDAY (12/18)
B: Loaded Baked Omelet Muffins (2) with a pear (0)
L: Slow Cooker Salsa Chicken with Black Beans and Corn (3) with Cilantro Lime Cauliflower “Rice” (1) and 1 oz avocado (1)
D: Leftover Three Cheese Tortellini and Mushroom Soup (4) with a green salad (0) and 2 tbsp light balsamic vinaigrette (2)
Totals: Freestyle™ SP 13, Calories ~1,071***
WEDNESDAY (12/19)
B: Loaded Baked Omelet Muffins (2) with an orange (0)
L: Slow Cooker Salsa Chicken with Black Beans and Corn (3) with Cilantro Lime Cauliflower “Rice” (1) and 1 oz avocado (1)
D: Filipino Adobo Chicken (5) with ¾ cup brown rice (5) and Asian Cabbage Mango Slaw (1)
Totals: Freestyle™ SP 18, Calories ~1,149***
THURSDAY (12/20)
B: Loaded Baked Omelet Muffins (2) with a pear (0)
L: Slow Cooker Salsa Chicken with Black Beans and Corn (3) with Cilantro Lime Cauliflower “Rice” (1) and 1 oz avocado (1)
D: No Bean Turkey and Sweet Potato Chili, 1¼ cups (6) with 2 tbsp light sour cream (1)
Totals: Freestyle™ SP 13, Calories ~1,108***
FRIDAY (12/21)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Orange and Arugula Salad with Red Onion and Gorgonzola (4) with a small multigrain roll (3)
D: Tequila Lime Shrimp (2) with Chipotle’s Cilantro Lime Rice (6) and 1 oz avocado (1)
Totals: Freestyle™ SP 21, Calories ~990***
SATURDAY (12/22)
B: Banana Cranberry Bread (3) and a hard-boiled egg (0)
L: Chicken, Shiitake Mushroom and Wild Rice Soup (7)
D: Dinner out — enjoy a relaxed meal and return to the plan the next day.
Totals: Freestyle™ SP 10, Calories ~366**
SUNDAY (12/23)
B: Leftover Banana Cranberry Bread (3) and a hard-boiled egg (0)
L: Leftover Chicken, Shiitake Mushroom and Wild Rice Soup (7)
D: Salisbury Steak Meatballs (5) with Skinny Garlic Mashed Potatoes (5) and Roasted Asparagus (0)
Totals: Freestyle™ SP 20, Calories ~828***
**Prep lunches for the week on Sunday evening to save time. The green salad recipe makes enough for leftovers: approximately 12 cups mixed greens, 4 scallions, 1 can drained chickpeas, and 1 cup each of carrots, tomato, and cucumber.
***These totals are a guide. Women should aim for about 1,500 calories per day depending on activity level and individual needs. The plan leaves room for additional foods like coffee, beverages, fruit, healthy snacks, dessert, or wine. Adjust portions and snacks to match personal calorie goals and preferences.
Shopping List
Produce
- 1 small and 2 medium oranges
- 2 medium pears
- 9 oz shiitake mushrooms
- 8 oz baby bella mushrooms
- 5 oz sliced white mushrooms
- 1 small and 2 medium heads garlic
- 2 lbs (4 medium) Yukon gold potatoes
- 1 (6-oz) container fresh berries
- 1 medium sweet potato
- 1 slightly under-ripe mango
- 2 medium heads cauliflower (about 1½ lb each)
- 1 small bag or cup fresh cranberries
- 3 small Hass avocados (about 4 oz each)
- 3 medium bananas
- 1 large bunch scallions
- 1 jalapeño (optional)
- ½ small head green cabbage
- 5 medium limes
- 1 lb fresh asparagus
- 1 small bunch celery
- 1 medium bunch carrots
- 1 large bunch cilantro
- 1 small red bell pepper
- 1 (10-oz) clamshell mixed baby greens
- 1 (5-oz) bag baby arugula or baby spinach
- 1 small cucumber
- 3 vine-ripened tomatoes (or a pint cherry tomatoes)
- 1 small red onion
- 2 small and 1 large yellow onions
Meat, Poultry & Fish
- 1 package center-cut bacon
- 1 lb boneless, skinless chicken breasts
- 1 lb peeled and deveined jumbo shrimp
- 1¾ lbs 93% lean ground turkey
- ½ lb 93% lean ground beef
- 14 oz boneless, skinless chicken thighs
- 30 oz (about 8) chicken drumsticks
Grains
- Package of three-cheese tortellini
- Large bag dry brown rice
- Small multigrain roll
- White whole wheat flour (small bag)
- Long grain and wild rice blend
- Whole wheat seasoned breadcrumbs (small package)
- Long grain or Basmati rice
Condiments & Spices
- Extra virgin olive oil
- Cooking spray or olive oil mister
- Kosher salt
- Freshly ground black pepper
- Adobo seasoning
- Cumin, garlic powder, chili powder, paprika
- Light balsamic vinaigrette (or ingredients to make your own)
- Reduced sodium soy sauce
- Sesame oil, sesame seeds (black and white)
- Bay leaves, apple cider vinegar, rice vinegar, red wine vinegar
- Worcestershire sauce, mustard powder, honey, balsamic vinegar
- Crushed red pepper flakes, vanilla extract
Dairy & Refrigerated
- 2 dozen large eggs
- 8-oz container light sour cream
- 6-oz container nonfat plain Greek yogurt
- Small container crumbled gorgonzola or bleu cheese
- Small wedge Parmigiano-Reggiano (optional)
- 8-oz bag reduced-fat shredded cheddar
- Butter (small box)
- 8-oz bottle skim milk
Frozen
- 10-oz package corn kernels
- Small package frozen spinach
Canned & Jarred
- 15-oz can reduced sodium black beans
- Small jar chunky mild salsa
- 15-oz can chickpeas
- 8-oz can tomato sauce
- 10-oz can tomatoes with green chilies (RoTel)
- Four 32-oz cartons reduced sodium chicken broth
- 15-oz can reduced sodium beef broth
- 8-oz can or 4.5-oz tube tomato paste
Misc. Dry Goods
- Small bag chopped walnuts
- Small bottle tequila (for recipes)
- Sugar, turbinado sugar, baking soda
- Light brown sugar (small bag)