A free, flexible 7-day meal plan with breakfast, lunch and dinner ideas plus a complete shopping list. Each recipe includes calorie counts and Weight Watchers Freestyle SmartPoints to help you stay on track while allowing room for snacks, drinks and treats.
Happy Memorial Day weekend! A few quick tips for this week’s plan: cook the quinoa ahead for the breakfast bowls and marinate the chicken on Sunday night if you prefer. Grill extra chicken breasts to use for Tuesday and Wednesday lunches to save time.
If you’re new here, I share free, flexible 7-day healthy meal plans intended as a guide—you can see previous meal plans on the site for more ideas. These menus are designed with flexibility in mind: add coffee, extra snacks, fruit, dessert or a glass of wine as you like. A target of about 1,500 calories per day is suggested for many women, though individual needs vary.
This plan includes an organized grocery list to make shopping faster and easier, help reduce food waste, and keep you prepared so you’re less likely to dine out. Many pantry staples and condiments are used across recipes, so check your cabinets before shopping.
Join the Skinnytaste Facebook community to see photos and ideas from others following these recipes—people often post variations and helpful tips.
PS — if you want to build your own plan, search recipes by course in the recipe index to mix and match breakfasts, lunches and dinners.
THE DETAILS:
Breakfasts and lunches Monday–Friday are planned as single servings, while dinners and all weekend meals are sized for a family of four. Some recipes yield leftovers that cover an additional dinner or make an easy lunch the next day. Everything in this plan is Weight Watchers friendly; I include updated Freestyle SmartPoints for convenience. Feel free to swap recipes or use the plan as inspiration to suit your tastes and schedule.
The included grocery list covers all ingredients needed to prepare every meal on the plan. Brand suggestions reflect items I often use, but substitutions are fine. The plan is intentionally realistic—there’s plenty of wiggle room for cocktails, snacks, dessert or eating out, and you can shift meals around if needed. If you try these meal plans, please let me know; your feedback helps determine whether to continue sharing them.
(The image above shows the Skinnytaste Meal Planner.)
MONDAY (5/28)
B: Berry Quinoa Breakfast Bowls (5)
L: Grilled Lemon Dijon Chicken Skewers (1) with Rainbow Potato Salad (5)
D: Grilled Cumin-Spiced Pork Tenderloin (3) with Southwestern Black Bean Salad (1)
Totals: Freestyle Points 15, Calories 824*
TUESDAY (5/29)
B: Berry Quinoa Breakfast Bowls (5)
L: Cobb Salad in a Jar with Buttermilk Ranch (5)
D: Skillet Taco Cauliflower Rice (5)
Totals: Freestyle Points 15, Calories 864*
WEDNESDAY (5/30)
B: Avocado Toast Egg-in-a-Hole (4)
L: Cobb Salad in a Jar with Buttermilk Ranch (5)
D: Turkey Stuffed Peppers (5) with a green salad (0)** and Avocado Cilantro Buttermilk Dressing (2)
Totals: Freestyle Points 16, Calories 898*
THURSDAY (5/31)
B: Avocado Toast Egg-in-a-Hole (4)
L: Leftover Turkey Stuffed Peppers (5) and a green salad (0) with Zesty Avocado Cilantro Buttermilk Dressing (2)
D: Chicken Shawarma Salad (6)
Totals: Freestyle Points 17, Calories 814*
FRIDAY (6/1)
B: PB & J Smoothie (4)
L: Leftover Turkey Stuffed Peppers (5) and a green salad (0) with Avocado Cilantro Buttermilk Dressing (2)
D: Shrimp Scampi Foil Packets (4) with grilled zucchini (0) and 2 ounces multi-grain baguette (3)
Totals: Freestyle Points 18, Calories 910*
SATURDAY (6/2)
B: Whole Wheat Pancakes (5) with 1 tablespoon maple syrup (3) and 1 cup mixed berries (0)
L: Grilled Mediterranean Chicken and Quinoa Salad (3)
D: Dinner out
Totals: Freestyle Points 11, Calories 488*
SUNDAY (6/3)
B: Eggs and Soldiers with Asparagus (2)
L: Tuna Deviled Eggs (2) with an apple (0)
D: Spiralized Shanghai Beef and Broccoli (7) — double the recipe for the family
Totals: Freestyle Points 11, Calories 928*
*This plan is a guide. Many women aim for roughly 1,500 calories per day; adjust to your needs. This calculator can help estimate your individual calorie needs. There is room to add coffee, beverages, fruit, snacks, dessert or wine as desired.
**Green salad: 9 cups romaine, plus 1 cup each carrots, tomatoes and cucumber, and 3 scallions. Serves 4 with leftovers for Thursday and Friday lunches.
Google doc link
Shopping List:
Produce
- 4 apples
- 1 medium banana
- 1½ pounds multi-color baby potatoes
- 1 medium head cauliflower (or 4 cups “riced” cauliflower)
- 4 medium zucchini
- 3 large red bell peppers
- 1 small bell pepper (any color)
- 1 pound thin asparagus
- 1 (4-inch) piece fresh ginger
- 4 medium heads broccoli (with thick stems)
- 2 medium heads garlic
- 6 medium lemons
- 2 oranges
- 1 small bunch Italian parsley
- 1 medium bunch cilantro
- 1 bunch/container fresh dill
- 2 medium ears of corn (or frozen kernels)
- 2 jalapeños (1 optional)
- 2 medium bunches scallions
- 1 small bunch/container fresh chives (or use scallion greens)
- 1 small bunch celery (you need 1 stalk)
- 1 medium vine-ripened tomato
- 4 medium limes
- 2 small and 2 medium Hass avocados
- 2 large heads romaine
- 1 large head butter/Bibb lettuce
- 1 small bunch/container fresh oregano
- 1 small and 1 medium red onion
- 1 large English cucumber
- 2 small cucumbers
- 3 Persian cucumbers (or substitute a medium cucumber)
- 1 small white onion
- 1 medium yellow onion
- 2 dry pints cherry or grape tomatoes
- 1 pound container fresh strawberries
- 1 (6-ounce) container fresh blueberries
- 2 (6-ounce) containers fresh mixed berries (your choice)
- 2 medium carrots
Meat, Poultry and Fish
- 1¼ pounds boneless, skinless chicken breasts (3 pieces)
- 1 pound boneless, skinless thin-sliced chicken cutlets
- 1¼ pounds pork tenderloin
- 1 package center-cut bacon
- 2 pounds 93% lean ground turkey
- 1 pound boneless, skinless chicken thighs
- 1¼ pounds large or jumbo shrimp (peeled and deveined)
- 4 sirloin steaks (5-ounce each, 1-inch thick)
Grains
- Dry quinoa
- Whole grain bread
- Dry brown rice
- 1 (8-ounce) multi-grain baguette
- White whole wheat flour (small bag)
Condiments and Spices
- Extra virgin olive oil
- Cooking spray
- Olive oil spray (or oil mister)
- Kosher salt
- Freshly ground pepper
- Cinnamon
- Vanilla extract
- Honey
- Dijon mustard
- Light mayonnaise
- Yellow mustard
- Cumin
- Garlic powder
- Chili powder
- Paprika
- Onion powder
- Dried parsley
- Dried basil
- Dried oregano
- Hot sauce (optional)
- Smoked paprika
- Turmeric
- Curry powder
- Red pepper flakes
- Red wine vinegar
- Maple syrup
- Hoisin sauce
- Reduced sodium soy sauce
- Sesame oil
Dairy & Refrigerated
- 1 (32-ounce) container vanilla almond milk
- 1 18-pack large eggs
- Unsalted butter (small box)
- Feta cheese (preferably the brine-packed kind)
- 1 (8-ounce) container 1% buttermilk
- Reduced-fat cheddar (block or shredded)
- 1 (6-ounce) container 2% Greek yogurt (use leftover in tzatziki)
- 1 (6-ounce) container nonfat Greek yogurt
- 1 quart skim milk
- Gorgonzola or blue cheese wedge (or substitute 1 tablespoon cheddar or feta for the Cobb Salad)
Frozen
- Small bag frozen blueberries
- Small bag frozen corn kernels (if not buying fresh)
Canned and Jarred
- Small jar dill pickles
- 1 (15.5-ounce) can black beans
- Small jar salsa
- 1 (8-ounce) can tomato sauce
- Small jar peanut butter
- 1 (14-ounce) can reduced sodium chicken broth
- Small jar pitted kalamata olives
- 2 (6-ounce) cans albacore tuna in water
Miscellaneous Dry Goods
- Liquid stevia or preferred sweetener
- Small box or bag granulated sugar
- Baking powder
- Small bottle or box dry white wine (you need ¼ cup)
- Small bag hemp seeds, pepitas or mixed nuts (you need about 2 teaspoons)