sent 17.09.2021 from Gina

A free 7-day, flexible diet plan for weight loss with breakfast, lunch, dinner and a grocery list. Recipes contain macros and WW points.

7-day healthy eating plan

One thing I love about fall – soups! Especially when I can plan ahead for busy nights – I know everyone’s schedule is insane – school is back, the kids are having practice, soccer games, etc – all fun things but still time consuming! I love a soup that is thrown in a slow cooker in the morning and ready when you get home, like my lasagna soup, or one that can be whipped in an instant pot, like my Chunky Beef, Cabbage and Tomato Soup .

These are all free every week, but I know it’s not one size fits all. If you were willing to pay a small monthly fee to make them vegetarian, gluten free, etc. what would you hope for?

Why should everyone plan a meal?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead will help you achieve your goals! Check out my new Skinnytaste Meal Planner which is available for pre-order now!

About the menu

If you’re new to my meal plans I have shared these free, flexible, 7 day healthy meal plans (you can check out my previous meal plans here) which are meant as a guide and leave plenty of scope for you to add more food, coffee, Add drinks, fruit, snacks, desserts, wine, etc. or swap recipes for meals that you prefer. You can search for recipes by courses in the index. You should aim for around 1500 calories * per day.

There is also a concise, organized grocery list that makes grocery shopping so much easier and less stressful. Save money and time. You eat out less, waste less food and have everything you need to keep track of things on hand.

Finally, if you are on Facebook join my Skinnytaste Facebook community where everyone who shares photos of the recipes they make can join here. I love all the ideas that everyone is sharing! If you’d like to be added to the email list, subscribe here so that you don’t miss a meal!


Breakfast and lunch Monday through Friday are designed for 1 person, while dinner and all meals on Saturday and Sunday are designed for a family of 4. Some recipes are enough for two nights or lunch the next day. While we truly believe there is no one-size-fits-all diet, we’ve done our best to find something that would appeal to a wide variety of people. Everything is Weight Watchers friendly. I’ve added the updated WW Blue SP for your convenience.

The grocery list is comprehensive and contains everything you need to prepare all of the meals on the plan. I’ve even included brand recommendations for products that I love and use often. Check your closets because there are a lot of spices you will be using often, so you may already have a lot of them.

And last but not least, this menu is flexible and realistic. There is a lot Room for cocktails, healthy snacks, desserts and dinners. And if necessary, there are a few things you can postpone to make it work with your schedule. Please let me know if you use these plans. This will help me decide whether to keep sharing them!

MONDAY (9/20)
B: Cinnamon, apple and yogurt bowls (6B 9G 6P)
L: Chickpea and Tuna Salad (0B 8G 0P) with 2 cups of mixed greens (0B 0G 0P)
D: Instant Pot Baked Ziti (11B 11G 4P)

Sums: WW points 17B 28G 10P, calories 1,008 *

TUESDAY (21.09.)
B: Cinnamon, apple and yogurt bowls (6B 9G 6P)
L: Chickpea and Tuna Salad (0B 8G 0P) with 2 cups of mixed greens (0B 0G 0P)
D: Mexican Shrimp Diablo (3B 6G 3P)

Sums: WW points 9B 23G 9P, calories 837 *

B: Strawberry Peanut Butter Swirl Smoothie Bowls (½ Recipe) (7B 7G 7P)
L: Sandwich with plum tomatoes and spring onions (4B 6G 4P) with an apple (0B 0G 0P)
D: Korean grilled chicken breast (2B 3G 2P) with ¾ cup of brown rice ** (5B 5G 0P) and Easy Garlic Broccolini (1B 1G 1P)

Sums: WW points 19B 22G 14P, calories 954 *

THURSDAY (23.09.)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (½ Recipe) (7B 7G 7P)
L: Chicken Brown Rice Bowl (7B 10G 4P)
D: No Bean Turkey and Sweet Potato Chili (5B 5G 3P) with 1 tablespoon sour cream (1B 1G 1P)

Sums: WW points 20B 23G 15P, calories 978 *

FRIDAY (24.09.)
B: Sandwich with plum tomatoes and spring onions (4B 6G 4P) with an apple (0B 0G 0P)
L: LEFTOVER No Bean Turkey and Sweet Potato Chili (5B 5G 3P) with 1 tablespoon sour cream (1B 1G 1P)
D: Seattle Asian Salmon Bowls (7B 10G 4P)

Sums: WW points 17B 22G 12P, calories 965 *

SATURDAY (25.09.)
B: Apple and nut bread (5B 5G 5P) with ½ sliced ​​banana mixed with ½ cup berries (0B 0G 0P)
L: Classic egg salad (3B 6G 3P) on 1 slice of wholemeal bread (3B 3G 3P) and a pear (0B 0G 0P)

Sums: WW points 11B 14G 11P, calories 607 *

SUNDAY (9/26)
B: USUAL apple and nut bread (5B 5G 5P) with ½ of a sliced ​​banana mixed with ½ cup of berries (0B 0G 0P)
L: 2 servings of mixed baby greens and rocket with blackberries and pecans (10B 10G 9P)
D: Beef Stew with Pumpkin (9B 9G 9P)

Sums: WW points 24G 24B 23P, calories 994 *

* This is just a guide, women should aim for around 1500 calories per day. Here is a useful calculator to help you estimate your calorie needs. I left you a lot of leeway to add other foods like coffee, drinks, fruit, snacks, dessert, wine, etc.
** Make an additional ½ cup of rice and ½ a (simple) chicken breast for lunch Thurs.

* Google Document

Print shopping list

grocery list

To produce

  • 3 medium PLUS 1 large apple
  • 4 medium-sized pears
  • 1 small PLUS 4 medium-sized bananas
  • 2 dry pints of berries (of your choice)
  • 1 (6-ounce) packet of black berries
  • 1 medium lime
  • 1 medium lemon
  • 1 small (4-ounce) PLUS 1 medium (5-ounce) avocado
  • 2 medium heads of garlic
  • 1 (2 inch) piece of fresh ginger
  • 1 small pack of sprouts (like daikon radish)
  • 2 bunches of broccolini
  • 1 pound (2 medium) zucchini
  • 1 medium English cucumber
  • 2 medium ears of corn
  • 1 medium sweet potato
  • 1 (1 ½ pound) pumpkin, acorn, or butternut squash
  • 2 large bunches of spring onions
  • 1 small bunch of coriander
  • 1 small bunch / container of fresh chives (you can use spring onion greens as a garnish on egg salad if you like)
  • 1 small bunch / container of fresh thyme (can be dried in beef stew if desired)
  • 1 (6-ounce) bag / clamshell of fresh baby spinach
  • 1 (6-ounce) sachet / clam-fresh baby rocket
  • 1 (6-ounce) sachet / clam vegetable mixture
  • 1 dry pint of cherry or grape tomatoes
  • 1 medium-sized, ripe tomato
  • 1 medium red onion
  • 1 small PLUS 1 medium PLUS 1 large yellow onion

Meat, poultry and fish

  • 1 pound large peeled and deveined shrimp
  • 1 1/3 pound boneless and skinless chicken breast
  • 1 ¼ pound of 93% lean ground turkey
  • 1 pound wild salmon
  • 2 pounds of cattle feed


  • 1 pack of whole grain ziti or cavatappi (I like delallo)
  • 2 small sandwich rolls (bread can be cut into egg and shallot sandwich if desired)
  • 1 packet of dry brown rice (or 5½ cups pre-cooked)
  • 1 packet of white wholemeal flour (I like King Arthur)
  • 1 small loaf of wholemeal bread sliced

Spices and spices

  • Extra virgin olive oil
  • Vegetable oil
  • Olive Oil Spray (Or Get A Misto Oil Mister)
  • Baking spray
  • Kosher salt (I like Diamond Crystal)
  • Pepper mill (or fresh peppercorns)
  • cinammon
  • nutmeg
  • ginger
  • Red wine vinegar
  • Garlic powder
  • oregano
  • Pure maple syrup
  • Regular or light mayonnaise
  • Reduced Sodium Soy Sauce *
  • Wasabi paste (in a tube)
  • sesame oil
  • Red pepper flakes
  • Toasted sesame seeds
  • sriracha sauce
  • cumin
  • Chili powder
  • paprika
  • Bay leaves
  • All over
  • Rice wine vinegar
  • pimento
  • Vanilla extract
  • Champagne vinegar
  • basil

Dairy products & other chilled items

  • 1 dozen large eggs
  • 1 small box of unsalted butter
  • 1 small can of sour cream
  • 1 small tub of partially skimmed ricotta cheese
  • 1 (8-ounce) bag of partially-skimmed mozzarella cheese
  • 1 small wedge of Pecorino Romano
  • 1 small wedge of Gruyere cheese (can be placed under ½ ounce of crushed pecorino cheese in a chicken and rice bowl if desired)
  • 1 (32-ounce) container of 0% fat plain yogurt (I like Stonyfield)
  • 1 (6-ounce) container of whole milk Greek yogurt
  • 1 (8-ounce) container of unsweetened almond milk

Canned food and jarred

  • 1 (15-ounce) can of chickpeas
  • 1 (6-ounce) can of wild albacore tuna (I like American tuna)
  • 1 small glass of capers
  • 1 glass of marinara (or do-it-yourself ingredients)
  • 1 (14.5-ounce) can fire roasted tomato cubes
  • 1 (10-ounce) can of RoTel Mild Tomatoes with Green Chilies
  • 1 (8-ounce) can of tomato sauce
  • 1 (4-ounce) can or (4.5-ounce) tube of tomato paste
  • 1 small can / glass of chipotle peppers in Adobo
  • 1 large glass of unsweetened applesauce (or homemade ingredients)
  • 1 (32 ounce) carton of beef broth
  • 1 small glass of peanut or almond butter


  • 1 small bag of frozen strawberries

Other dry goods

  • 1 packet of raw sugar
  • 1 small packet of golden raisins (if you buy large containers, you will need 1 tablespoon)
  • 1 small packet of light brown sugar
  • 1 small container of agave
  • 1 medium-sized bag of pecan halves
  • 1 small packet of chopped walnuts
  • 1 bottle of red wine
  • baking powder
  • Almond chips, chia or flaxseed (optional, for smoothie bowls)
  • 1 pack of nori (roasted seaweed)

* You can buy gluten-free if you wish

Print shopping list


Please enter your comment!
Please enter your name here