Free 7-Day Flexible Weight Loss Meal Plan (with Shopping List)

A free, flexible 7-day weight loss meal plan that includes breakfast, lunch and dinner, plus a complete shopping list. Each recipe includes calorie counts and Weight Watchers Freestyle™ SmartPoints® to help you stay on track.

If you’re new to these meal plans, they are designed as a practical guide with lots of flexibility. Swap recipes, add extra snacks, fruit, coffee, dessert or a glass of wine as needed. You can also search recipes by course in the recipe index. Aim for around 1,500 calories per day as a general guideline for women; individual calorie needs may vary.

The Details

Breakfast and lunch Monday through Friday are planned for one serving each. Dinners and all weekend meals are sized to serve a family of four, and many recipes yield leftovers that work well for a second dinner or next-day lunch. Everything is Weight Watchers–friendly; updated Freestyle Points are included for convenience. Feel free to swap any recipes or use the plan as inspiration.

The included grocery list is organized to make shopping faster and less stressful. It helps you save time and money, reduces food waste and ensures you have what you need on hand to stick with the plan.

Join the online community to share what you make and get ideas from others. If you find these plans helpful, let the author know so they can continue posting more.

Weekly Meal Plan

MONDAY
B: PB + J Yogurt (6)
L: Food Cart-Style Chicken Salad with White Sauce (8)
D: Red Lentil Soup with Spinach (1) and 1 mini naan or flatbread (5)
Totals: Freestyle™ SP 20, Calories 1,008

TUESDAY
B: 2 hard-boiled eggs (0) and an orange (0)
L: Food Cart-Style Chicken Salad with White Sauce (8)
D: Instant Pot Chicken Taco Chili (0) with 2 tbsp reduced-fat cheese blend (1), 1 tbsp light sour cream (1) and 1 oz avocado (1)
Totals: Freestyle™ SP 11, Calories 863

WEDNESDAY
B: PB + J Yogurt (6)
L: Food Cart-Style Chicken Salad with White Sauce (8)
D: Leftover Instant Pot Chicken Taco Chili (0) with 2 tbsp reduced-fat cheese blend (1), 1 tbsp light sour cream (1) and 1 oz avocado (1)
Totals: Freestyle™ SP 17, Calories 915

THURSDAY
B: 2 hard-boiled eggs (0) and an orange (0)
L: Food Cart-Style Chicken Salad with White Sauce (8)
D: One-Pot Spaghetti and Meat Sauce (8) with 1½ cups romaine (0) and 2 tbsp Skinny Caesar Dressing (2)
Totals: Freestyle™ SP 18, Calories 991

FRIDAY
B: 6 oz plain nonfat Greek yogurt (0) with ½ cup sliced strawberries (0), 1 tbsp chopped peanuts (2) and 1 tsp honey (1)
L: Leftover One-Pot Spaghetti and Meat Sauce (8) with 1½ cups romaine (0) and 2 tbsp Skinny Caesar Dressing (2)
D: Honey Garlic Shrimp (2) with Asian Edamame Fried Rice (4)
Totals: Freestyle™ SP 19, Calories 1,018

SATURDAY
B: Eggs and Tomato Breakfast Melts (3) and ½ cup grapes (0)
L: Asian Lettuce Wrap Chicken Chopped Salad (8)
D: Dinner out (flexible)
Totals: Freestyle™ SP 11, Calories 544

SUNDAY
B: Czech Crepes with Berries and Cream (6)
L: Lentil Bowls with Avocado, Eggs and Cholula (2) — recipe doubled for two servings
D: Slow-Cooker Banh Mi Rice Bowls (10)
Totals: Freestyle™ SP 18, Calories 970

Notes: Prep the chicken salad on Sunday evening for lunches Monday through Thursday. Freeze any leftover soup you and your family won’t eat. These totals are a guide: aim for about 1,500 calories per day if appropriate for your goals. Add coffee, extra snacks, fruit, dessert or a drink as needed. Chop an extra 1½ cups romaine for lunch on Friday.

Organized Shopping List

This organized list covers everything needed for the week. Check your pantry for common condiments and spices before you shop to avoid duplicates.

Produce

2 medium and 2 large oranges
1 lb seedless grapes (red or green)
4 lemons
1 head Boston/Bibb lettuce
1 (6 oz) package fresh blackberries
1 (6 oz) package fresh raspberries
1 (16 oz) package fresh strawberries
3 small Hass avocados
2 small jalapeños
2 radishes
1 English cucumber
½ small head red cabbage
1 large bunch carrots
2 heads garlic
1 bunch fresh cilantro
1 bunch fresh Italian parsley
1 small bunch baby spinach
1 small bunch fresh basil
1 (4-inch) piece fresh ginger
1 small lime
2 bunches scallions
1 pint grape or cherry tomatoes
1 small and 2 large heads romaine lettuce
2 vine-ripened tomatoes
1 small red onion
2 small and 1 medium yellow onion

Meat, Poultry & Fish

About 1¾ lb boneless, skinless chicken thighs
About 1¾ lb boneless, skinless chicken breasts
1 lb 90% lean ground beef
18 oz jumbo peeled and deveined shrimp
1 lb ground chicken
1 lb pork tenderloin

Grains

Mini naan or flatbread
Whole wheat spaghetti
Dry brown rice (or 6 cups pre-cooked)
Whole-grain English muffins
All-purpose or white whole-wheat flour

Condiments & Spices

Extra virgin olive oil and a cooking oil spray
Kosher salt and fresh-ground pepper
Honey, cumin, oregano, paprika, turmeric
Mayonnaise, apple cider vinegar
Chili powder, garlic powder, onion powder, Dijon mustard
Canola oil, crushed red pepper flakes
Reduced-sodium soy sauce, unseasoned rice vinegar, sesame oil
Hoisin, Sriracha, Cholula (or substitute Sriracha)
Distilled white vinegar

Dairy & Refrigerated

Liquid egg whites (pint)
1 dozen large eggs
Light whipped cream
1% milk (pint)
Parmigiano Reggiano wedge
Shredded reduced-fat Mexican cheese blend (8 oz)
Light sour cream (8 oz)
Plain nonfat Greek yogurt (32 oz)
Whole milk yogurt (8 oz)

Frozen

10 oz package corn kernels
Small package shelled edamame

Canned & Jarred

Reduced-sugar grape jelly
Reduced-fat peanut butter
Prepared mild harissa (optional)
15.5 oz can black beans
15.5 oz can kidney beans
8 oz can tomato sauce
2 (10 oz) cans diced tomatoes with chilies (RoTel or similar)
4 oz can chopped green chiles
28 oz can crushed tomatoes
8 oz can water chestnuts
Small jar or can anchovy fillets
2 (32 oz) cartons chicken or vegetable broth

Dry Goods & Misc.

Unsalted peanuts and cashews (small packages)
Granulated sugar, brown sugar, powdered sugar
Cornstarch
1 lb dry red or yellow lentils
Small bag brown lentils (or 3 cups pre-cooked)

*Gluten-free substitutions can be used where desired.

This meal plan and shopping list are intended to simplify meal prep and support weight-loss goals while allowing flexibility and enjoyment. Use the plan as a foundation and adapt portions, swaps and extras to match your personal calorie needs and preferences.