A free, flexible 7-day 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 plan your week with confidence.
If you’re new here, I create free 7-day meal plans as guides that leave plenty of room for personalization—add snacks, fruit, coffee, dessert, wine, or larger portions as you need. The sample daily target is about 1,500 calories, and each recipe lists Weight Watchers Freestyle Points so you can make swaps or adjustments easily.
Along with the menu, you’ll find a clear, organized grocery list designed to save time and money. It helps you shop efficiently, reduce food waste and makes cooking at home easier. Many pantry items are used across recipes, so check your cupboards before shopping.
These plans are intentionally flexible and realistic. There’s lots of wiggle room for cocktails, treats, or dining out, and you can reorder meals to fit your week. If you’re using these plans, I’d love to hear—your feedback helps me decide whether to keep posting them.
Plan Details
Breakfasts and lunches Monday through Friday are portioned for one person; dinners and all weekend meals are sized for a family of four. Some recipes make leftovers that work as an extra dinner or lunch the next day. All recipes are Weight Watchers friendly, and I list updated Freestyle SmartPoints for convenience. Feel free to swap any recipe or use this plan as inspiration rather than a strict schedule.
Weekly Menu
MONDAY (6/11)
B: Overnight Oats in a Jar (5)
L: Chickpea Avocado Salad (3)
D: Cheesy Baked Penne with Roasted Veggies (9)
Totals: Freestyle Points 17, Calories 845*
TUESDAY (6/12)
B: Overnight Oats in a Jar (5)
L: Chickpea Avocado Salad (3)
D: 2 Taco Empanadas (5) with Puerto Rican Style Beans (1) and 3/4 cup brown rice (5)
Totals: Freestyle Points 19, Calories 1,008*
WEDNESDAY (6/13)
B: 2 scrambled eggs (0), 1 slice whole grain bread (3) and 1 cup mixed berries (0)
L: Leftover 2 Taco Empanadas (5) with an apple (0)
D: Bolognese Sauce (7) over zucchini “noodles” (0)
Totals: Freestyle Points 14, Calories 874*
THURSDAY (6/14)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Leftover Bolognese Sauce (7) over zucchini “noodles” (0)
D: Lemon Feta Chicken with Oregano (6) and Roasted Cauliflower “Rice” with Garlic and Lemon (2)
Totals: Freestyle Points 20, Calories 851*
FRIDAY (6/15)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Leftover Bolognese Sauce (7) over zucchini “noodles” (0)
D: Grilled Garlic Dijon Herb Salmon (1) with Grilled Prosciutto Wrapped Asparagus (2)
Totals: Freestyle Points 15, Calories 816*
SATURDAY (6/16)
B: Spinach Ricotta Quiche (5)
L: Summer Corn, Tomato and Avocado Salad with Creamy Buttermilk-Dijon Dressing (3)
D: Dinner out
Totals: Freestyle Points 8, Calories 372*
SUNDAY (6/17)
B: Leftover Spinach Ricotta Quiche (5)
L: Chilled Italian Shrimp Tortellini Pasta Salad (6)
D: Soy Marinated Flank Steak (6) with a Romaine and tomato salad** (3)
Totals: Freestyle Points 20, Calories 978*
*This plan is a guideline. Women are often advised to aim for around 1,500 calories per day; individual needs vary. I’ve left room for extras like coffee, snacks, fruit, dessert or an extra glass of wine. Use a calorie calculator to estimate your personal needs and adjust portions accordingly.
**Salad for four: 6 cups romaine, 2 cups tomatoes, 8 teaspoons olive oil, 4 teaspoons vinegar, pinch of salt and pepper.
Shopping List
Produce
- 1 small banana
- 1 small cubanelle (banana) pepper
- 1 medium head cauliflower (or about 1 lb riced cauliflower)
- 1 medium apple
- 2 large heads of garlic
- 1 medium Russet potato
- 1 medium fennel bulb
- 1 ear of corn
- 1 small bunch Italian parsley
- 1 small bunch cilantro
- 1 medium and 3 large zucchini
- 1 1/2 lbs asparagus
- 1 medium Hass avocado (about 5 ounces)
- 1 small bunch celery
- 1 small container fresh basil
- 1 large red bell pepper (reserve 1 tablespoon chopped for empanadas)
- 1 small lemon and 2 medium lemons
- 1 (2-inch) piece fresh ginger
- 1 small bunch scallions
- 2 dry pints grape or cherry tomatoes
- 2 large vine-ripened tomatoes
- 1 medium red onion
- 1 small and 1 large yellow onion
- 1 small bag/bunch fresh baby spinach
- 2 large heads romaine lettuce
- 1 small shallot
- 1 small cucumber
- 1 (6-ounce) package fresh blueberries
- 2 (6-ounce) packages fresh mixed berries
- 2 medium carrots
Meat, Poultry & Fish
- 1/2 lb 93% lean ground turkey
- 2 lbs (about 8) chicken drumsticks
- 4 (6-ounce) wild salmon fillets, 1″ thick
- 1 small package prosciutto (about 2 ounces needed)
- 2 lbs peeled and deveined jumbo shrimp
- 2 lbs flank steak
- 2 lbs lean ground beef
- 1 small package pancetta or center-cut bacon
Grains
- 1 small container quick oats*
- 1 small bag unbleached all-purpose or whole wheat flour*
- 1 package whole grain sliced bread
- 1 small bag dry brown rice
- 1 package gluten-free or regular penne (Delallo suggested in recipes)
- 1 package ricotta-spinach tortellini (or preferred brand)
Condiments & Spices
- Extra virgin olive oil
- Cooking spray
- Olive oil mister or spray
- Kosher salt (Diamond Crystal preferred)
- Freshly ground black pepper
- Cinnamon
- Apple cider vinegar
- Balsamic vinegar
- Garlic powder
- Cumin
- Chili powder
- Paprika
- Oregano
- Sazon (or make your own with coriander and annatto/turmeric)
- Bay leaves
- Honey
- Dried basil
- Herbes de Provence
- Red wine vinegar
- Dijon mustard
- White wine vinegar
- Vegetable oil
- Sesame oil
- Red pepper flakes
- Unseasoned rice vinegar
- Reduced-sodium soy sauce*
Dairy & Refrigerated
- 1 (15-ounce) container part-skim ricotta
- 1 (16-ounce) bag shredded part-skim mozzarella
- 1 (8-ounce) bag reduced-fat Mexican cheese blend
- 1 small wedge fresh Parmesan
- 1 pint 1% buttermilk
- 1 refrigerated pie dough (for a 9-inch pie)
- 1 (32-ounce) container nonfat Greek yogurt
- 1 small wedge or container feta cheese
- 1 small carton unsweetened almond milk (or skim milk as a substitute)
- 1 dozen large eggs
- 1 pint skim milk
- 1 pint half-and-half
- 1 small wedge Pecorino Romano (or 1/2 cup Parmesan for baked penne)
- 1 box butter
Canned & Jarred
- 1 (14-ounce) can chickpeas
- 1 (8-ounce) can tomato sauce
- 1 (15.5-ounce) can kidney beans
- 1 small jar capers
- 1 (2.25-ounce) can sliced olives
- 1 (25.25-ounce) jar marinara sauce
- 2 (28-ounce) cans crushed tomatoes
Dry Goods & Misc.
- 1 small package chia seeds
- Liquid vanilla stevia or preferred sweetener
- 1 small bag chopped walnuts or pecans
- Baking powder
- 1 bottle dry white wine (e.g., Pinot Grigio) for cooking
*Gluten-free substitutions are fine where needed.
Notes
- Sazon can be homemade using ingredients listed plus coriander and annatto (or turmeric) if desired.
- Many pantry items appear across several recipes—check your kitchen before shopping to avoid duplication.