Skinnytaste Meal Plan (January 13-January 19)

A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.

A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.

Meal Plan

This weeks meal plan contains most of the recipes from the Best Of Skinnytaste Recipes 2019. I hope you enjoy them! Which recipe is your favorite?

WW has changed their plan to now include a Blue, Purple and Green Plan. All the recipes on my blog are updated for the Blue plan. I’ve been updating all my recipes (over 2000) and have completed 2019 with the other two colors, and I am working my way down so please be patient.

Why Should Everyone Meal Plan?

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 helps you stick to your goals!

About The Meal Plan

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!

THE DETAILS:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!

MONDAY (1/13)
B: Freezer Breakfast Burritos* (4B 7G 4P)
L: Spiralized Greek Cucumber Salad with Lemon and Feta (7B 7G 7P)
D: Red Lentil Soup** (1B 6G 1P) with 2 ounces multigrain baguette (3B 3G 3P)
Totals: Freestyle™ SP 15B 23G 15P, Calories 871 #

TUESDAY (1/14)
B: Freezer Breakfast Burritos (4B 7G 4P)
L: LEFTOVER Red Lentil Soup (1B 6G 1P)
D: Instant Pot Chicken Taco Chili (0B 4G 0P) with 2 tablespoon cheddar cheese (2B 2G 2P) and 1 ounce avocado
(1B 1G 1P)

Totals: Freestyle™ SP 8B 20G 8P, Calories 829 #

WEDNESDAY (1/15)
B: Classic Egg Salad (3B 6G 3P) on 1 slice whole grain toast (3B 3G 3P)
L: LEFTOVER Red Lentil Soup (1B 6G 1P)
D: LEFTOVER Instant Pot Chicken Taco Chili (0B 4G 0P) with 2 tablespoon cheddar cheese (2B 2G 2P) and 1 ounce
avocado (1B 1G 1P)

Totals: Freestyle™ SP 10B 22G 10P, Calories 863 #

THURSDAY (1/16)
B: Freezer Breakfast Burritos (4B 7G 4P)
L: Classic Egg Salad (3B 6G 3P) with 2 slices whole grain bread (6B 6G 6P) and 1 leaf Romaine lettuce (0B 0G 0P)
D: Italian Beef and Spinach Meatballs (4B 5G 4P) with 1 cup whole wheat spaghetti (5B 5G 0P)
Totals: Freestyle™ SP 22B 29G 17P, Calories 1,104 #

FRIDAY (1/17)
B: Freezer Breakfast Burritos (4B 7G 4P)
L: Classic Egg Salad (3B 6G 3P) with 2 slices whole grain bread (6B 6G 6P) and 1 leaf Romaine lettuce (0B 0G 0P)
D: Fish Florentine (6B 7G 6P)

Totals: Freestyle™ SP 19B 26G 19P, Calories 1,022 #

SATURDAY (1/18)
B: Crustless Broccoli Cheddar Quiche** (4B 6G 4P) with an orange (0B 0G 0P)
L: Chickpea Salad (1B 5G 1P)
D: DINNER OUT!

Totals: Freestyle™ SP 5B 11G 5P, Calories 420 #

SUNDAY (1/19)
B: Yogurt Waffles (4B 4G 4P) with Yogurt Whipped Cream (recipe for the cream is WITHIN the waffle recipe) (3B 3G 3P) and ½ cup blueberries (0B 0G 0P)
L: Lemon-Chili Shrimp Avocado Quinoa Bowls  (8B 10G 4P)
D: Cauliflower Rice Chicken Biryani (1B 3G 1P)

Totals: Freestyle™ SP 16B 20G 12P, Calories 1,010 #

*Prep Sunday night, if desired.

**Freeze any leftover you/your family won’t eat.
# This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate
your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits,
snacks, dessert, wine, etc.

Google Doc

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31 comments

  1. Just started WW and found this website. The recipes and meal plans are awesome! Thank you so much for sharing!

  2. I just want to say, I love these meal plans! 

  3. I am new to this site…. can someone please explain what  (4B 7G 4P) means?  Thanks!

    • Those are the points on the different WW plans (B=blue, G=green, P=purple) and if you see “Points +”, that is the Points Plus, an older WW program.

  4. I use your plans faithfully and really appreciate your time spent doing them. I have shared your meal plans with many people on their weight loss journey and have seen the results. I need this because I’ve got a real food addiction and when I’m not on your plan I gain weight very easy by overeating. I just can’t believe how good all of them taste and honestly there are very few I don’t care for. If you use scales to measure ingredients in your recipes include those measurements. I saw that in one of your IG stories. (I love those too) Thx for sharing your dream home too, love your kitchen!

  5. This is amazing! I have felt very overwhelmed/bored with my cooking and meal planning lately. This is a great way to stay on track and not feel overwhelmed on those weeks I just don’t have it in me to plan!

  6. I use these meal plans every week! So helpful!! Thank you!

  7. Thank you for these weekly meal plans, they are so helpful and your recipes are fabulous!

  8. I absolutely use the plans! I don’t use each and every recipe – sometimes I swap some out and sometimes I opt to skip breakfast, but I look through these meal plans each and every weekend before I do my own meal planning. I feel like it helps to remind me of recipes on the site that I had forgotten about and it introduces me to new ones that I may not have seen before. I love them!

  9. I love your meal plans, love that you put the ww points on. You are amazing!!!

  10. I enjoy your blog so much and enjoy all of your recipes, especially the meal plans! 

  11. Question: Is the shopping list based one per person?

    • I found my answer under Facts!
      Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day.
      🙂

  12. Please, please keep making these. I just discovered them and they are going to save me!!! We are building our own house and to say it’s long hours would be an understatement. I was starting to despair over how I’m going to keep up with eating healthy meals and I just don’t have time for meal planning right now. This format is exactly what I need (breakfast and lunch for me and dinners/weekends for the whole family). ❤️

  13. What a great way to start the year!! These recipes look so yummy. I just made my grocery list and cant wait for the Fish Florentine!

  14. This looks delicious! So excited for this week! 

  15. These are so helpful to get ideas for what to eat on WW! My mind goes blank when I try to think of things on my own.

  16. I cannot even begin to tell you how much these mean to me. You have simplified our lives! Thank you!

  17. Thank you for creating these meal plans for your subscribers! I count on them weekly to help me get my week planned! I know it is a lot of work and it is so appreciated!

  18. Also, the link for the yogurt whipped cream just takes me back to the yogurt waffle recipe, and I can’t find the cream by searching for it either

  19. I’m looking forward to the yogurt waffles! I’m sure that my kids will love them. Can you give some clarification on the yogurt whipped cream being within the waffles? Is it mixed into the batter? And if so, is it in place of something else in the Yogurt waffles recipe? Does this raise the waffles to 7 pts if they are mixed together? I want to make sure that I get it right. Thank you!

  20. Using this! Makes meal planning super easy!

  21. I always base our week’s plan on these. It’s so much easier than my old method of going through ALL of my cookbooks and recipes to plan out the week. Thank you for making meal planning easy!

  22. Most of my week comes from your meal plans. Yes please keep sharing. It makes planning really easy.

  23. Another great meal plan, you do the hard work of planning and I totally take advantage of it! Thank you!

  24. Oh wow thank you for posting this meal plan. We use it every week!