A free 7-day flexible meal plan that includes breakfast, lunch and dinner options, plus a complete shopping list. All recipes list calories and Weight Watchers Freestyle™ SmartPoints® to help you plan and track. Use this plan as a guide—there’s room to swap dishes, add snacks, drinks or dessert, and adjust portions to suit your needs.
If you’d like to receive new recipes and future meal plans by email, subscribe to the free email list. I also have a new cookbook, Skinnytaste One and Done, available for preorder—preorder bonuses and sample recipes may be offered with your order. If you’re new here, I regularly share free 7-day healthy meal plans intended as flexible templates—you can browse previous meal plans for inspiration. Aim for roughly 1,500 calories per day as a general target, then adjust to your goals and activity level.
THE DETAILS:
Breakfasts and lunches Monday through Friday are planned as single servings; dinners and all weekend meals are sized for a family of four. Many recipes yield leftovers that work well for an extra night or for lunches the following day. Everything in the plan is Weight Watchers-friendly and includes updated Freestyle SmartPoints for convenience. Swap any recipes or ingredients to accommodate preferences, allergies or dietary goals—this plan is meant to be practical and adaptable.
The grocery list below is organized to make shopping straightforward and efficient. It includes staples, produce, proteins and pantry items you’ll need for the week. Check your pantry and refrigerator first—many common condiments and spices are reused across recipes, so you may already have a number of items on hand. Using a single, organized list saves time, reduces food waste and helps you stick to your plan.
This meal plan also leaves plenty of wiggle room for snacks, a cocktail or dessert, and is easy to rearrange to fit your schedule. If you’re using these plans, please let me know—your feedback helps determine whether to continue sharing them.
MONDAY (7/2)
B: Avocado Toast with Sunny Side Egg (4 SmartPoints)
L: Protein Egg and Quinoa Salad Jar (6 SmartPoints)
D: Zucchini “Meatballs” (5 SmartPoints) served over 1 cup whole wheat spaghetti (5 SmartPoints)
Totals: Freestyle Points 20, Calories 1,024*
TUESDAY (7/3)
B: Avocado Toast with Sunny Side Egg (4)
L: Protein Egg and Quinoa Salad Jar (6)
D: Blackened Fish Tacos with Cabbage Mango Slaw (4)
Totals: Freestyle Points 14, Calories 869*
WEDNESDAY (7/4)
B: 2 scrambled eggs (0), 1 slice whole-grain toast (3) and 1 cup honeydew (0)
L: Naked Turkey Bruschetta Burger (6)
D: Grilled Pesto Chicken and Tomato Kebabs (4) with Grilled Peach, Watermelon and Burrata Salad (4) — salad recipe posted separately
Totals: Freestyle Points 17, Calories 1,184*
THURSDAY (7/5)
B: Overnight Oats in a Jar (5)
L: Cobb Salad in a Jar with Buttermilk Ranch (5)
D: Orecchiette Pasta with Chicken Sausage and Broccoli (8)
Totals: Freestyle Points 18, Calories 895*
FRIDAY (7/6)
B: 2 scrambled eggs (0), 1 slice toast (3) and 1 cup honeydew (0)
L: Cobb Salad in a Jar with Buttermilk Ranch (5)
D: Grilled Lobster Tails with Herb Garlic Butter (2) and 1 ear of corn (0)
Totals: Freestyle Points 10, Calories 981*
SATURDAY (7/7)
B: Asparagus-Pancetta Potato Hash (4)
L: Leftover Orecchiette Pasta with Chicken Sausage and Broccoli (8)
D: Dinner out (plan dining choice to fit your points/calorie goals)
Totals: Freestyle Points 12, Calories 501*
SUNDAY (7/8)
B: Baked Oatmeal with Blueberries and Bananas (6)
L: Spicy California Shrimp Stack (5)
D: Grilled Pesto Chicken Couscous Bowls (9)
Totals: Freestyle Points 20, Calories 942*
*This plan is a general guide. Women may aim for around 1,500 calories per day depending on age, height, activity level and goals—use a calorie calculator if you want a personalized estimate. The daily totals leave space for beverages, snacks, fruit and the occasional treat.
**Tip: Grill an extra chicken breast to use for lunches on Thursday and Friday to save time during the week.
Shopping List
Produce
- 2 small (4-ounce) and 1 medium (5-ounce) Hass avocados
- 1 medium mango
- 2 medium heads garlic
- 1 small honeydew melon
- 1 mini watermelon
- 4 medium peaches
- 1 small bunch watercress
- 1 pound broccoli florets
- 1 pound Yukon Gold potatoes
- ½ small head red cabbage
- 4 ears of corn
- ½ pound asparagus
- 1 large shallot
- 1 (5-ounce) clamshell baby arugula
- 2½ pounds zucchini
- 1 large bunch fresh basil (about 2 cups)
- 1 small bunch scallions
- 1 small head romaine lettuce
- 1 bag spinach and arugula mix (or use ½ cup arugula in the couscous bowls)
- 1 small bunch chives (or substitute 1 tsp scallions in the shrimp stack)
- 1 small cucumber
- 1 small bunch cilantro
- 3 medium bananas
- 1 pint fresh blueberries
- 1 small and 1 large lemon
- 3 medium limes
- 5 vine-ripened tomatoes
- 6 Campari tomatoes
- 2 pints cherry or grape tomatoes
- 1 small red onion
Meat, Poultry & Fish
- 1 pound skinless cod or halibut fillet
- 1¼ pounds 93% lean ground turkey
- 1 package center-cut bacon
- 14 ounces Italian chicken sausage
- 2 ounces pancetta (or substitute bacon)
- 4 medium lobster tails
- ¾ pound peeled and deveined tail-off shrimp
- 3 pounds boneless, skinless chicken breasts
Grains
- Sliced whole-grain bread
- Corn tortillas (about 8)
- Whole wheat spaghetti
- Quick oats
- Italian seasoned breadcrumbs (white or whole wheat)
- Short-grain brown rice
- Couscous (choose your favorite brand)
- Dry quinoa
- 12-ounce package orecchiette or other small pasta
Condiments & Spices
- Extra virgin olive oil
- Cooking spray or olive oil mister
- Kosher salt
- Freshly ground black pepper
- Smoked paprika
- Dry mustard
- Cayenne pepper
- Cumin
- Dried oregano
- Balsamic vinegar
- Balsamic glaze
- Cinnamon
- Liquid sweetener (or your preferred sweetener)
- Garlic powder
- Onion powder
- Dried parsley
- Dried basil
- Honey or agave
- Unseasoned rice vinegar
- Furikake or sesame seeds
- Reduced-sodium soy sauce
- Mayonnaise and light mayonnaise
- Sriracha
- Vanilla extract
Dairy & Refrigerated
- 18-pack large eggs
- Small wedge Pecorino Romano
- Small wedge Parmigiano Reggiano
- Part-skim mozzarella (about 3 ounces)
- Part-skim ricotta (optional, for serving with zucchini meatballs)
- Fresh burrata (about 1 pound total; 4 small balls)
- 1 pint 1% buttermilk
- Small wedge or tub gorgonzola or blue cheese
- Unsalted butter
- Cooked lentils (or dry lentils if you prefer to cook them)
- 1 pint milk (any variety you prefer)
- Unsweetened almond milk (small bottle)
Canned & Jarred
- 1 jar marinara sauce (or plan to make a quick marinara using crushed tomatoes)
Dry Goods & Misc.
- Dry lentils (if not buying cooked)
- Chia seeds
- Small bag chopped pecans or walnuts
- Baking powder
- Wooden or metal skewers
Notes: Substitute gluten-free products if needed. To make your own quick marinara, add a 28-ounce can of crushed tomatoes and bay leaves to the ingredients above.