A free 7-day flexible meal plan including breakfast, lunch and dinner, plus a complete shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints® to help you stay on track.
It’s been an exciting week. I kicked things off with a glamping getaway in Ithaca, NY to celebrate my new cookbook, and later learned the book reached #3 on The New York Times Best Seller list. Thank you to everyone who bought a copy and shared support—your reviews and feedback mean a lot.
If you’re new to these meal plans: I publish free, flexible 7-day healthy meal plans as a guide. You’ll find previous meal plans and a recipe index to search by course. This plan is intended to be adaptable—add coffee, beverages, fruit, snacks, dessert or wine, or swap recipes to suit your tastes. A good target is roughly 1,500 calories per day for many women, but adjust based on your personal needs.
The grocery list below is organized and designed to make shopping simple and efficient. It saves time and money, reduces food waste, and helps ensure you have what you need to prepare each meal without extra trips to the store.
If you’re part of the community, join the Skinnytaste Facebook group to see what others are cooking and share your own photos and tips. The group is a great source of inspiration and recipe ideas from people using the same plans.
THE DETAILS:
Breakfasts and lunches Monday through Friday are planned for one serving each. Dinners and all weekend meals are sized to serve a family of four; many dinner recipes yield leftovers that can be used for lunches or another night. Everything listed is Weight Watchers friendly—I’ve included updated Freestyle SmartPoints® for each meal to make tracking easier. Use the plan as written or customize it to fit your schedule and preferences.
The grocery list is comprehensive and includes recommended pantry items and fresh produce you’ll need. Check your cupboards for staples and condiments you already own to avoid duplicate purchases. The plan is deliberately flexible—there’s plenty of allowance for a cocktail, snacks, dessert, or dining out when needed.
MONDAY (10/22)
B: Baked Oatmeal with Blueberries and Bananas (6)
L: Arugula Salmon Salad with Capers and Shaved Parmesan* (2)
D: Turmeric Roasted Sweet Potato and Macadamia Soup (5) with 2 ounces multi-grain baguette (3)
Totals: Freestyle™ SP 16, Calories 829**
TUESDAY (10/23)
B: Baked Oatmeal with Blueberries and Bananas (6)
L: Leftover Turmeric Roasted Sweet Potato and Macadamia Soup (5) with 2 ounces multi-grain baguette (3)
D: One-Pot Cheesy Turkey Taco Chili Mac (6) with 1 ounce avocado (1)
Totals: Freestyle™ SP 21, Calories 927**
WEDNESDAY (10/24)
B: Baked Oatmeal with Blueberries and Bananas (6)
L: Chicken Waldorf Salad (3)
D: Leftover One-Pot Cheesy Turkey Taco Chili Mac (6) with 1 ounce avocado (1)
Totals: Freestyle™ SP 16, Calories 834**
THURSDAY (10/25)
B: Baked Oatmeal with Blueberries and Bananas (6)
L: Chicken Waldorf Salad (3)
D: Balsamic Chicken with Roasted Vegetables (5)
Totals: Freestyle™ SP 14, Calories 849**
FRIDAY (10/26)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Chicken Waldorf Salad (3)
D: Healthy Baked Fish Sticks with Lemon Caper Sauce (4) with Quick Cabbage Slaw (2)
Totals: Freestyle™ SP 14, Calories 804**
SATURDAY (10/27)
B: Easy Tomatillo Huevos Rancheros (4) with 1 ounce avocado (1)
L: Beef and Kabocha Squash Stew (6)
D: Dinner out — enjoy!
Totals: Freestyle™ SP 11, Calories 577**
SUNDAY (10/28)
B: Mushroom-Shallot Frittata (2) with 1 cup grapes (0)
L: Salsa Verde Chicken Tostadas (3) with Cuban Style Black Beans (1)
D: Slow Cooker Banh Mi Rice Bowls (10)
Totals: Freestyle™ SP 16, Calories 903**
*Tip: Make the salmon on Sunday night if you prefer to use it fresh for Monday’s salad.
**This plan is a guide. Women should aim for around 1,500 calories per day as a general reference; individual needs vary. Use a calorie calculator or consult a professional to determine your personal target. The plan allows for flexibility—add coffee, beverages, fruit, snacks, dessert or wine as you like.
Shopping List
Produce
- 2 medium ripe bananas
- 1 dry pint blueberries
- 2 pounds sweet potatoes
- 1 medium Granny Smith apple
- 2 pounds red seedless grapes
- 2 radishes
- ½ pound asparagus
- 3 small Hass avocados (4-ounce each)
- 2 medium heads garlic
- 13 ounces white mushrooms
- 4 medium red bell peppers
- 1 pound kabocha squash
- 1 (3-inch) piece fresh ginger
- 1 large bunch cilantro
- 2 small jalapeños
- 1 small English cucumber
- 1 small bunch fresh rosemary
- 4 small shallots
- 1 small bunch scallions
- 1 small bunch fresh Italian parsley
- 3 medium carrots
- 1 small and 3 medium red onions
- 1 small bunch celery
- 1 medium lemon
- 1 small vine-ripened tomato
- 2 medium and 1 large yellow onion
- 1 small head purple cabbage
- ½ small head green cabbage
- 1 small head iceberg lettuce (or substitute ½ cup cabbage for tostadas)
- 1 (10-ounce) container baby arugula or mixed greens
- 2 medium limes
- 1 small container fresh thyme
- 1 small container fresh sage (or substitute thyme)
- 1 small container fresh chives (or substitute scallion greens)
Meat, Poultry & Fish
- 1 1/3 pounds 93% lean ground turkey
- 2 pounds boneless, skinless chicken thighs
- ½ pound boneless, skinless chicken breast
- 1 1/2 pounds boneless, skinless chicken tenders
- 1 pound skinless cod fillet (about 1-inch thick)
- 1 pound pork tenderloin
- 2 pounds stew beef
- 1 (6-ounce) wild salmon fillet
Grains
- Quick oats (small container)
- Multi-grain baguette (10 ounces)
- Whole wheat pasta shells
- Plain Panko breadcrumbs
- Corn tostada shells (package of 8)
- Dry or par-cooked brown rice
- All-purpose flour (small bag)
Condiments & Spices
- Extra virgin olive oil
- Cooking spray or oil mister
- Kosher salt and freshly ground pepper
- Honey, cinnamon and vanilla extract
- Turmeric, cayenne, garlic powder, cumin, chili powder, paprika and oregano
- Light mayonnaise, balsamic vinegar, apple cider vinegar and red wine vinegar
- Thyme, parsley and Dijon mustard
- Reduced sodium soy sauce and Old Bay seasoning
- Distilled white vinegar and bay leaves
- Capers and pickled jalapeños (optional)
Dairy & Refrigerated
- 1 dozen large eggs
- Liquid egg whites (pint)
- Fresh Parmesan wedge
- Fresh Pecorino Romano wedge (or substitute Parmesan)
- Butter (small box)
- Nonfat plain Greek yogurt (two 6-ounce containers)
- Skim milk (pint)
- Shredded reduced-fat sharp cheddar and Mexican blend cheeses (8-ounce bags)
Canned & Jarred
- Rotel diced tomatoes with green chilies (10-ounce can)
- Pink or red beans (14.5-ounce can)
- Tomato sauce (8-ounce can)
- Fat-free refried beans (16-ounce can)
- Reduced sodium chicken broth (32-ounce carton)
- Salsa verde (one 16-ounce and one 8-ounce jar)
- Sun-dried tomatoes in oil (small jar)
- Beef broth (32-ounce carton)
- Black beans (15-ounce can)
- Vegetable broth (two 32-ounce cartons)
Miscellaneous Dry Goods
- Chopped walnuts or pecans (small bag)
- Baking powder and granulated sugar
- Brown sugar
- Unsalted macadamia nuts (small package)
- Marsala wine (small bottle) — optional, can substitute as needed
This flexible, practical plan focuses on simple recipes and realistic portions while leaving room for your personal tastes and schedule. Use the shopping list to prep once and enjoy easy, flavorful meals all week long.