A free, flexible 7-day meal plan covering breakfast, lunch and dinner, plus a complete shopping list. Every recipe includes calorie counts and Weight Watchers Freestyle SmartPoints for easy tracking.
I’ve been adding more meal-prep friendly recipes to these weekly plans—dishes you can prepare on the weekend and enjoy throughout the week. If you’re new here, I share free 7-day flexible meal plans intended as a guide with plenty of room to customize. Feel free to add coffee, extra snacks, fruit, dessert, or a glass of wine. The sample daily target is about 1,500 calories, but you can adjust to meet your personal needs.
Each plan includes a detailed, organized grocery list to simplify shopping and reduce waste. Stocking up with a single, well-planned trip saves time and money, and helps you stay on track for the week.
If you’re part of my community on Facebook, you’ll find members sharing photos and tips from these recipes — it’s a great place for inspiration and support.
The details:
Breakfast and lunch Monday through Friday are portioned for one person. Dinners and weekend meals are sized for a family of four. Several recipes yield leftovers suitable for an extra dinner or lunch the next day. While no single plan fits everyone, this menu is designed to be broadly appealing and flexible. Everything listed is Weight Watchers–friendly, and I’ve included the updated Freestyle SmartPoints for convenience. Swap recipes as needed or use this plan for inspiration.
The grocery list that follows is comprehensive and includes the ingredients required for every meal in the plan. Brand suggestions are included where helpful, but feel free to use similar products you prefer. Before shopping, check your pantry—many pantry staples and condiments may already be on hand.
This plan is realistic and allows room for treats, evenings out, and adjustments for your schedule. If you use these plans regularly, please let me know so I can continue sharing them.
Meal Prep:
For lunches this week I recommend the Easy Shredded Harissa Chicken prepared ahead and portioned into meal-prep containers. It stores well in the fridge and makes grab-and-go lunches simple. If you’d like variety, you can swap in an Easy Slow Cooker Chicken and Black Bean Taco Salad. Prepare the protein on the weekend and assemble or reheat portions during the week.
Skinnytaste Meal Plan (January 22–January 28)
- 5 large cucumbers
- 1 small bunch radishes
- 1 jalapeño
- 1 pink grapefruit
- 9 apples
- 1 mango
- ½ pound zucchini
- 1 large and 4 medium sweet potatoes
- 2 red bell peppers
- 1 (3-pound) bag mandarin oranges
- ½ small red cabbage (about 3½ cups shredded)
- 1 large head or 5 cups chopped romaine lettuce
- 3 medium plum tomatoes
- 1½ medium heads green cabbage
- 1 small bunch fresh chives
- 1 bunch fresh Italian parsley
- 1 bunch fresh cilantro
- 3 medium and 1 large Hass avocados
- 1 large bunch scallions
- 2 medium heads garlic
- 2 medium heads cauliflower (about 9 cups riced)
- 1 large lemon
- 4 medium limes
- 1 small red onion
- 1 small bunch carrots
- 1 (5-ounce) bag baby arugula
- 1 small bag celery
- 2 medium and 2 large yellow onions
- 1 small (5-ounce) bag baby spinach
- Fresh rosemary (1 sprig) — dried works as a substitute
- 1 small package fresh basil
- 1 small package fresh dill
- 2 bunches broccolini
- 2 1/3 pounds boneless, skinless chicken breasts*
- 2 1/3 pounds 93% lean ground turkey
- 1 pound 95% lean ground beef
- 1 pound skinless cod or halibut fillets
- 1 pound cooked shrimp, peeled and tails removed
- 1 package 100% whole grain sliced bread
- 8 low-carb whole wheat tortillas (7-inch)
- 1 container seasoned breadcrumbs
- 1 bag dry brown rice
- 1 small package corn tortillas (about 8)
- Extra virgin olive oil
- Cooking spray
- Olive oil mister or spray
- Kosher salt
- Freshly ground black pepper
- Crushed red pepper flakes
- Cumin
- Garlic powder
- Paprika and smoked paprika
- Taco seasoning
- Chili powder
- Vegetable oil
- Dried oregano
- Cayenne pepper
- Dried thyme
- Ground mustard
- Furikake or sesame seeds
- Onion powder
- Bay leaves
- Rice vinegar
- Sriracha
- Reduced sodium soy sauce
- Light mayonnaise
- White balsamic vinegar
- 1½ dozen large eggs
- 1 (8-ounce) package reduced-fat Mexican cheese blend
- Small wedge fresh Parmesan
- Small wedge Pecorino Romano
- 1 pint 1% low-fat buttermilk
- 1 quart nonfat Greek yogurt
- 1 (8-ounce) container light sour cream
- 2 (8-ounce) packages shredded part-skim mozzarella
- 1 (10-ounce) container hummus
- None needed
- 1 jar mild Harissa sauce**
- 1 (15-ounce) can chickpeas
- 1 (15-ounce) can black beans
- 1 small jar mild or spicy salsa
- 1 (7-ounce) can chipotle chiles in adobo
- 1 (6-ounce) can tomato paste
- 3 (14.5-ounce) cans petite diced tomatoes
- 1 (28-ounce) can tomato sauce
- 1 jar marinara sauce
- 2 (32-ounce) boxes reduced-sodium chicken broth