A free 7-day flexible meal plan with breakfast, lunch and dinner ideas plus a complete shopping list. Every recipe includes calorie counts and Weight Watchers Freestyle™ SmartPoints® so you can track meals easily.
Thank you to everyone cooking from my new cookbook, One and Done — I love seeing your photos! If you’ve enjoyed the book, please consider leaving a review (and thank you to those who already have). I’m also excited to share that I’ve been working on a brand-new air fryer cookbook, publishing May 7, 2019, and The Skinnytaste by Vremi Air Fryer will be available in March 2019 to coincide with the book. Sign up for updates if you’re interested.
If you’re new to these meal plans, I publish free 7-day flexible healthy plans that serve as a helpful guide. You can view previous meal plans and search recipes by course in the recipe index. These plans are intentionally flexible — add coffee, snacks, fruit, dessert, wine, or swap recipes to suit your tastes. Aim for roughly 1,500 calories per day as a general target.
Along with the meal plan, you’ll find a clear, organized grocery list designed to save you time and money. With everything planned ahead, you’ll waste less food, spend less time shopping, and be better prepared to stick to your goals.
Join the community on Facebook to share photos and swap ideas — many readers post the recipes they’ve tried in the Skinnytaste Facebook Community. I love seeing the creative variations everyone makes.
THE DETAILS:
Weekday breakfasts and lunches (Monday–Friday) are planned as single servings, while dinners and all weekend meals are scaled to feed a family of four. Some recipes yield leftovers that are perfect for another dinner or for lunch the next day. While no plan fits everyone, this one was created to be broadly appealing and easy to follow. All recipes are Weight Watchers friendly and include updated Freestyle SmartPoints® for convenience. Feel free to substitute any recipe or use this plan for inspiration.
The grocery list below includes everything needed for the full week, along with recommended products I often use. Check your pantry for items like condiments — you may already have several staples on hand.
This meal plan is designed to be realistic and flexible. There’s plenty of room for snacks, cocktails, desserts, and the occasional meal out. You can also rearrange dishes to match your schedule. If you’re using these plans, let me know — your feedback helps me decide whether to keep sharing them.
MONDAY (11/5)
B: Baked Oatmeal with Pumpkin and Bananas (5)
L: Greek Chickpea Salad (6)
D: Loaded Vegetarian Baked Sweet Potato (8)
Totals: Freestyle™ SP 19, Calories 829**
TUESDAY (11/6)
B: Baked Oatmeal with Pumpkin and Bananas (5)
L: Greek Chickpea Salad (6)
D: Turkey Chili Taco Soup (0) with 1 oz avocado (1) and 2 tbsp reduced-fat cheddar (1)
Totals: Freestyle™ SP 13, Calories 833**
WEDNESDAY (11/7)
B: Baked Oatmeal with Pumpkin and Bananas (5)
L: Greek Chickpea Salad (6)
D: Leftover Turkey Chili Taco Soup (0) with 1 oz avocado (1) and 2 tbsp reduced-fat cheddar (1)
Totals: Freestyle™ SP 13, Calories 833**
THURSDAY (11/8)
B: Baked Oatmeal with Pumpkin and Bananas (5)
L: Greek Chickpea Salad (6)
D: Chicken Barley Soup (3) with Chopped Wedge Salad (4)
Totals: Freestyle™ SP 18, Calories 912**
FRIDAY (11/9)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Leftover Chicken Barley Soup (3)
D: Blackened Scallops with Horseradish Sauce (2) with ¾ cup brown rice (5) and Roasted Parmesan Green Beans (1)
Totals: Freestyle™ SP 16, Calories 916**
SATURDAY (11/10)
B: Hash Brown Recipe (3) with 2 eggs (0) and an orange (0)
L: The Skinny Tuna Melt (4) — recipe doubled for two servings
D: Dinner out
Totals: Freestyle™ SP 7, Calories 566**
SUNDAY (11/11)
B: Asparagus-Pancetta Potato Hash (4)
L: Baby Greens with Goat Cheese, Beets and Candied Pecans (9)
D: Easy Macaroni Casserole (5)
Totals: Freestyle™ SP 18, Calories 822**
*Prep on Sunday night if you prefer to get a head start.
**This plan is a guide: women should aim for around 1,500 calories per day. Use a calorie calculator to estimate your personal needs. There’s room in this plan to add beverages, fruit, snacks, dessert, or wine.
***Freeze any leftovers your family won’t eat within a day or two.
Shopping List:
Produce
- 3 medium ripe bananas
- 4 medium sweet potatoes
- 2 small Hass avocados (about 4 oz total)
- 4 medium oranges
- 2 medium russet potatoes (about 7 oz each)
- 4 small red beets
- 1 large head romaine lettuce
- 1 (6 oz) container fresh berries
- ¾ lb fresh green beans
- 1 lb Yukon Gold potatoes
- ½ lb asparagus
- 1 large shallot
- 1 (10 oz) bag or clamshell mixed baby greens
- 1 small bunch celery
- 1 small bunch fresh Italian parsley
- 3 small vine-ripened tomatoes
- 1 dry pint grape or cherry tomatoes
- 1 medium green bell pepper
- 3 medium red bell peppers
- 5 Persian cucumbers or 1 large English cucumber
- 1 large bunch scallions
- 2.5 oz mushrooms (sliced or whole)
- 1 medium bunch carrots
- 1 small head garlic
- 1 medium red onion
- 2 medium yellow onions
- 3 small lemons
- 1 small bunch or container fresh oregano
Meat, Poultry & Fish
- 1 1/3 lb 99% lean ground turkey
- 1 lb 93% lean ground turkey
- ½ lb bone-in chicken breast
- 1 package center-cut bacon
- 1 ¼ lb (about 16 large) sea scallops
- 2 oz pancetta (or substitute bacon for the Asparagus Pancetta Hash)
Grains
- 1 small container quick oats*
- 1 small package dry barley
- 1 small package dry brown rice (or 3 cups pre-cooked)
- 1 small bag all-purpose flour*
- ½ loaf sliced whole-grain bread
- 1 package whole wheat elbow pasta
Condiments & Spices
- Extra virgin olive oil
- Cooking spray or olive oil mister
- Kosher salt
- Pepper (grinder or fresh peppercorns)
- Honey
- Cinnamon
- Pumpkin pie spice
- Nutmeg
- Vanilla extract
- Taco seasoning (reduced sodium optional)
- Chili powder
- Paprika
- Cumin
- Bay leaves
- Light mayonnaise
- Cayenne
- Garlic powder
- White wine vinegar
- Dried thyme
- Dried oregano
- Dijon mustard
- Onion powder
- Red wine vinegar
- Balsamic vinegar
- Italian seasoning
Dairy & Refrigerated
- 1 18-pack large eggs
- 1 (4 oz) Chavrie goat cheese log
- 1 (4 oz) block fresh feta
- 1 wedge or package blue cheese
- 1 small wedge Parmesan cheese
- 1 small box butter
- 1 (8 oz) tub reduced-fat sour cream
- 2 (6 oz) containers nonfat plain Greek yogurt
- 1 (8 oz) bag shredded mozzarella
- 1 (8 oz) container skim milk
- 1 (8 oz) bag reduced-fat shredded cheddar or Mexican blend
- 1 small package sliced reduced-fat cheddar
Frozen, Canned & Jarred
- 1 (16 oz) bag frozen corn
- 1 (15 oz) can pumpkin
- 1 (15 oz) can chickpeas
- 1 jar Kalamata or Gaeta olives
- 1 (10 oz) can RoTel tomatoes with green chilies
- 1 (15 oz) can no-salt-added kidney beans
- 1 (8 oz) can tomato sauce
- 1 (16 oz) can fat-free refried beans
- 2 (4.5 oz) cans tuna in water
- 1 (14.5 oz) can petite diced tomatoes
- 1 jar marinara sauce
- 1 small jar prepared horseradish
- 1 small jar mild or spicy salsa
- 1 (15 oz) can black beans
- 2 (32 oz) cartons and 1 (15 oz) can reduced-sodium chicken broth
Miscellaneous Dry Goods
- 1 small bag glazed pecans (or make your own)
- 1 small box or bag brown sugar
- 1 small package chopped pecans or walnuts
- Baking powder
*Gluten-free options can be substituted as needed.