A free, flexible 7-day meal plan with breakfast, lunch and dinner ideas, plus a complete shopping list. Every recipe includes calories and Weight Watchers Freestyle™ SmartPoints® to help you plan and track your week.
I hope you’re enjoying summer—time flies! I’m a summer person, so I always wish it lasted longer, but I’m also excited about my upcoming cookbook, Skinnytaste One and Done, which is released on October 9. If you pre-ordered, you may already have access to four free recipes from the book with your pre-order. To receive new recipes and future meal plans by email, be sure to subscribe to the author’s free email list. And on a personal note, I’ll be celebrating my wedding anniversary with a city stay and dinner with friends.
These free 7-day flexible meal plans are designed to be practical and adaptable. They’re a guide you can customize—add coffee, snacks, fruit, dessert or wine, swap recipes for meals you prefer, or double portions for leftovers. Weekday breakfasts and lunches are planned as single servings, while dinners and weekend meals serve a family of four. Many recipes yield leftovers that work for a second dinner or the next day’s lunch. The daily calorie target suggested here is about 1500 calories for women, but you can adjust based on your needs. All recipes list calories and Weight Watchers Freestyle SmartPoints for convenience.
THE DETAILS:
This plan is balanced, realistic and flexible. It is not one-size-fits-all, but it aims to appeal to a wide range of people looking for healthier, flavorful meals. Every recipe used in the plan is Weight Watchers–friendly; Freestyle SmartPoints are provided so you can track easily. The included grocery list is organized to save time and money, reduce food waste, and make weeknight cooking less stressful. Check your pantry first—many commonly used condiments and staples may already be on hand.
There is plenty of room built into this plan for extras like appetizers, cocktails, desserts or dining out. Feel free to move meals around to suit your schedule. If you’re trying these plans, let the site know—feedback helps decide whether to continue sharing them.
MONDAY (7/23)
B: Overnight Oats in a Jar (5 SP)
L: Orange and Arugula Salad with Red Onion and Gorgonzola (4 SP) plus 2 oz multigrain baguette (3 SP)
D: Three-Cheese Zucchini-Stuffed Lasagna Rolls (6 SP) with Sautéed Julienned Summer Vegetables (1 SP)
Totals: Freestyle™ SP 19, Calories 875
TUESDAY (7/24)
B: Overnight Oats in a Jar (5 SP)
L: Leftover Three-Cheese Zucchini-Stuffed Lasagna Rolls (6 SP) with an apple (0 SP)
D: Turkey Taco Lettuce Wraps (5 SP) with 2 tbsp reduced-fat cheddar (1 SP) and 2 oz avocado (3 SP)
Totals: Freestyle™ SP 21, Calories 967
WEDNESDAY (7/25)
B: Greek Yogurt with Berries, Nuts and Honey (5 SP)
L: Leftover Three-Cheese Zucchini-Stuffed Lasagna Rolls (6 SP) with an apple (0 SP)
D: Broiled or Grilled Pollo Sabroso (3 SP) with 2 tbsp Peruvian Green Sauce (2 SP) and 2 oz avocado (3 SP)
Totals: Freestyle™ SP 19, Calories 896
THURSDAY (7/26)
B: Scrambled eggs (0 SP), 1 oz avocado (1 SP), 2 tbsp reduced-fat cheddar (1 SP), sliced tomatoes (0 SP)
L: Leftover Broiled or Grilled Pollo Sabroso (3 SP) with 2 tbsp Peruvian Green Sauce (2 SP) and 2 oz avocado (3 SP)
D: Za’atar Lamb Chops (4 SP) with Chopped Feta Salad (5 SP)
Totals: Freestyle™ SP 19, Calories 950
FRIDAY (7/27)
B: Overnight Oats in a Jar (5 SP)
L: Spiralized Greek Cucumber Salad with Lemon and Feta (7 SP)
D: Grilled Clams in Foil (double recipe) (2 SP total) and Heirloom Tomato Salad (2 SP)
Totals: Freestyle™ SP 16, Calories 798
SATURDAY (7/28)
B: Insanely Good Blueberry Oatmeal Muffins (4 SP) with a peach (0 SP)
L: Grilled Chicken and Spinach Salad with Balsamic Vinaigrette (3 SP)
D: Dinner out (flexible)
Totals: Freestyle™ SP 7, Calories 368
SUNDAY (7/29)
B: Leftover Blueberry Oatmeal Muffins (4 SP) with a banana (0 SP)
L: French Bread Pizza Caprese (7 SP)
D: Sweet ’n Spicy Asian-Glazed Grilled Drumsticks (7 SP) with Summer Squash and Chive Pancakes (3 SP)
Totals: Freestyle™ SP 21, Calories 895
*Tip: Freeze the remaining 8 ounces of baguette and defrost it on Sunday for pizza.
**These calorie totals are a guide. Women are often advised to aim for approximately 1500 calories per day, but individual needs vary. The plan leaves room for additional foods like coffee, beverages, fruit, snacks, dessert and wine.
***Grill chicken ahead of time if you prefer to use it cold in Saturday’s salad.
Shopping List:
Produce
- 5 medium bananas
- 1 small orange
- 2 medium apples
- 4 medium peaches
- 3 medium jalapeños
- 4 medium and 1 large yellow squash
- 2 medium and 2 large zucchini
- 1 (10-ounce) container baby spinach
- 2 medium heads garlic
- 2 medium carrots
- 1 small shallot
- 1 large head romaine lettuce
- 1 small bunch fresh dill
- 1 large English cucumber
- 1 large bunch fresh basil
- 1 large bunch cilantro
- 2 medium lemons
- 1 medium head iceberg lettuce
- 7 medium vine-ripened or heirloom tomatoes
- 1 small red bell pepper
- 1 small green bell pepper
- 1 small bunch fresh oregano
- 5 small (4-ounce) Hass avocados
- 1 dry pint fresh blueberries
- 1 (6-ounce) container mixed fresh berries
- 1 large red onion
- 1 (10-ounce) and 1 dry pint cherry or grape tomatoes
- 1 small yellow onion
- 1 small bunch fresh chives
Meat, Poultry and Fish
- 1 1/3 pounds 99% lean ground turkey
- 6 medium bone-in chicken thighs with skin
- 1 3/4 pounds (about 8) bone-in lamb loin chops
- 40 littleneck or cherrystone clams
- 24 ounces (about 8) skin-on chicken drumsticks
- 12 ounces (about 4) boneless skinless chicken breast cutlets
Grains
- 1 container quick oats
- 1 (10-ounce) multigrain or whole wheat baguette
- 1 package lasagna noodles (or gluten-free if preferred)
- 1 small bag white whole wheat flour
- 1 small bag all-purpose flour
Condiments and Spices
- Extra virgin olive oil
- Cooking spray or oil mister
- Kosher salt
- Freshly ground black pepper
- Cinnamon
- Balsamic vinegar
- Honey
- Your preferred liquid sweetener or vanilla stevia
- Garlic powder
- Cumin, chili powder and paprika
- Dried oregano
- Reduced-sodium soy sauce
- Sazon and adobo seasoning
- White vinegar and apple cider vinegar
- Yellow mustard
- Light mayonnaise
- Za’atar (or a mix of thyme, sesame and salt)
- Crushed red pepper flakes (optional)
- Vanilla extract
- White balsamic vinegar and balsamic glaze
- Garlic salt, ground ginger, Sriracha and sweet red chili sauce
- Red wine vinegar
Dairy & Refrigerated
- 1 (32-ounce) container unsweetened almond milk (or skim/soy)
- Gorgonzola or blue cheese wedge
- 1 (6-ounce) container nonfat plain Greek yogurt
- Feta cheese wedge
- Parmesan wedge
- 1 dozen large eggs
- 1 (8-ounce) bag reduced-fat cheddar
- 1 (15-ounce) container part-skim ricotta
- 4 ounces fresh mozzarella
- 1 (8-ounce) bag shredded part-skim mozzarella
Canned & Jarred
- 1 jar marinara sauce
- 1 (4-ounce) can tomato sauce
- 1 small jar unsweetened applesauce
- Jar of Kalamata olives
Dry Goods & Baking
- Baking powder and baking soda
- 1 small bag brown sugar
- 1 bottle dry white wine (for cooking)
- 1 small bag chia seeds
- 1 small bag chopped walnuts or pecans
Substitutions: Many items can be swapped for gluten-free or dairy-free alternatives to suit your dietary needs. If you can’t find za’atar, a blend of thyme, sesame and salt works well.