A free 7-day flexible meal plan featuring breakfast, lunch and dinner plus a complete shopping list. All recipes include calorie information and Weight Watchers Freestyle™ SmartPoints® to help you stay on track.
Exciting news this week: the Skinnytaste One and Done Cookbook was released—thank you to everyone who picked up a copy! If you own the cookbook, the SmartPoints for the recipes are available in the Cookbook Index on the site. If you don’t have the book yet, this weekly meal plan offers another full, flexible week of recipes and ideas. Next week I may share a meal plan featuring recipes from the new book—tell me if you’d like that. I also appeared on Good Day NY this week demonstrating a few recipes from the collection.
If you’re new to these meal plans: I publish free, 7-day flexible healthy meal plans that serve as practical guides. You’ll find plenty of wiggle room to add coffee, beverages, fruit, snacks, dessert or a glass of wine, or to swap in your preferred recipes. Search the recipe index on the site to customize any day. These plans are designed with an average goal of roughly 1500 calories per day, leaving space for personal adjustments.
THE DETAILS:
Breakfast and lunch Monday through Friday are portioned for one person. Dinners and all weekend meals are scaled to serve a family of four. Several recipes yield leftovers for additional meals or lunches, so plan to freeze or refrigerate extras if needed. The plan is Weight Watchers friendly and includes updated Freestyle SmartPoints for convenience. Swap any recipes you wish or use this plan as inspiration to make it your own.
The accompanying grocery list is organized and comprehensive to make shopping efficient and reduce food waste. It includes pantry staples used across multiple recipes—check your cupboards before shopping since you may already have many items.
This meal plan is intentionally flexible and realistic: there’s plenty of room for snacks, cocktails, desserts and dining out. You can also move meals between days to fit your schedule. If you’re using these plans, please let me know so I can continue sharing them.
MONDAY
B: Broccoli and Cheese Mini Egg Omelets (1) and a banana (0)
L: Egg, Tomato and Scallion Sandwich (4) and an apple (0)
D: Crock-Pot Minestrone Soup* (2) with 1½ cups romaine (0) and 2 tablespoons Skinny Caesar Dressing (2)
Totals: Freestyle™ SP 9, Calories 832**
TUESDAY
B: Broccoli and Cheese Mini Egg Omelets (1) and a pear (0)
L: Leftover Minestrone Soup (2) with 1½ cups romaine (0) and 2 tablespoons Skinny Caesar Dressing (2)
D: Turkey Enchilada Stuffed Poblano (6) with 1 ounce avocado (1) and Fiesta Lime Rice (2)
Totals: Freestyle™ SP 14, Calories 947**
WEDNESDAY
B: Broccoli and Cheese Mini Egg Omelets (1) and a banana (0)
L: Leftover Minestrone Soup (2) with 1½ cups romaine (0) and 2 tablespoons Skinny Caesar Dressing (2)
D: One-Pot Chicken Fajita Pasta (8)
Totals: Freestyle™ SP 13, Calories 915**
THURSDAY
B: Broccoli and Cheese Mini Egg Omelets (1) and a pear (0)
L: Leftover One-Pot Chicken Fajita Pasta (8)
D: No-Bean Turkey and Sweet Potato Chili (5) with 1 tablespoon light sour cream (1) and 2 tablespoons reduced-fat cheddar (1)
Totals: Freestyle™ SP 16, Calories 949**
FRIDAY
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Leftover No-Bean Turkey and Sweet Potato Chili (5) with 1 tablespoon light sour cream (1) and 2 tablespoons reduced-fat cheddar (1)
D: Maple Soy-Glazed Salmon (3) with Cauliflower “Fried Rice” (1)
Totals: Freestyle™ SP 16, Calories 948**
SATURDAY
B: Low-Fat Pumpkin Bread with Pepitas (4) and a kiwi (0)
L: Lentil Bowls with Avocado, Eggs and Cholula (recipe x 2) (2)
D: Dinner out (plan based on preference)
Totals: Freestyle™ SP 6, Calories 492**
SUNDAY
B: Low-Fat Pumpkin Bread with Pepitas (4) and 1 cup grapes (0)
L: Loaded “Nacho” Chicken Tostada (5)
D: Crock-Pot Italian Turkey Meatballs (4) over 2 cups zucchini noodles (0) with 2 Easy Garlic Knots (4)
Totals: Freestyle™ SP 17, Calories 921**
*Freeze any leftover portions your household won’t eat within a few days to preserve freshness.
**These totals are intended as a guide. Women should generally aim for about 1500 calories per day, but individual needs vary. Use a reputable calorie calculator to estimate your personal requirements. The plan intentionally leaves room for additional items like coffee, beverages, fruit, snacks, dessert or wine.
Google Doc (meal plan and printable shopping list).
Shopping List:
Produce
- 2 medium bananas
- 2 medium pears (any variety)
- 1 medium apple (any variety)
- 1 large head romaine lettuce
- 1 small and 1 large red bell pepper
- 1 large yellow bell pepper
- 1 medium sweet potato
- 4 kiwis
- 3 medium heads garlic
- 1 lb broccoli florets
- 1½ lb grapes (any variety)
- 2½ lb (about 5 medium) zucchini
- 1 large bunch cilantro
- 1 medium bunch fresh Italian parsley
- 1 small bunch/container fresh basil
- 4 small (4-ounce) Hass avocados
- 1 large bunch scallions
- 2 medium lemons
- 3 medium limes
- 1 small bunch baby spinach
- 1 small bunch/container fresh rosemary (or substitute dried herbs)
- 1 small bunch celery
- 2 medium carrots
- 2 medium and 1 large vine-ripened tomato
- 2 small yellow onions
- 1 small and 1 large white onion
- 1 dry pint grape tomatoes
- 1 jalapeño
- 4 large fresh poblano chiles
- 1 (6-ounce) container fresh berries
- 1 medium head cauliflower
Meat, Poultry and Fish
- 1½ lb wild skinless salmon fillets (about 4 fillets)
- 1¾ lb boneless, skinless chicken breasts
- 3¼ lb 93% lean ground turkey
Grains
- 1 box small whole grain or white pasta (elbows, small shells, etc.)*
- 1 package all-purpose flour*
- 1 package whole wheat seasoned breadcrumbs*
- 1 small package tostada shells
- 1 small bag dry or par-cooked long grain brown or white rice
- 1 small sandwich roll*
Condiments and Spices
- Extra virgin olive oil
- Cooking spray or oil mister
- Kosher salt (e.g., Diamond Crystal)
- Freshly ground black pepper
- Light mayonnaise
- Bay leaves
- Dijon mustard
- Cumin
- Oregano
- Paprika
- Chili powder
- Garlic powder
- Honey
- Maple syrup
- Reduced sodium soy sauce*
- Sriracha
- Pumpkin pie spice
- Nutmeg
- Cinnamon
- Vanilla extract
- Vegetable oil
- Hot sauce (Cholula recommended)
- Sesame oil
Dairy & Refrigerated Items
- 1 18-pack large eggs
- 1 (16-ounce) carton liquid egg whites
- 1 (8-ounce) reduced-fat shredded cheddar or Mexican blend cheese
- 1 (17.5-ounce) container nonfat plain Greek yogurt
- 1 (8-ounce) container light sour cream
- 1 small box butter
- 1 wedge Parmigiano Reggiano
- 1 package cooked lentils (or dried if preferred)
Frozen
- 1 (10-ounce) bag corn kernels
- 1 (10-ounce) bag peas and carrots
Canned and Jarred
- 2 (32-ounce) cartons reduced sodium chicken or vegetable broth
- 1 (15-ounce) can cannellini or navy beans
- 2 (10-ounce) cans mild diced tomatoes with green chiles
- 2 (28-ounce) cans petite diced tomatoes
- 1 (15-ounce) can black beans
- 1 (15-ounce) can tomato sauce
- 1 small container anchovy fillets
- 1 (15-ounce) can pumpkin puree
- 1 (2.25-ounce) can sliced black olives
Misc. Dry Goods
- Baking powder
- Baking soda
- 1 small bag chopped walnuts or pecans (or pepitas)
- 1 small box/bag granulated sugar
- 1 small bag pepitas (shelled pumpkin seeds)
*Can substitute gluten-free options where noted.