A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.
This week’s plan I am utilizing leftovers for an easy lunch. This Instant Pot Pork Carnitas makes enough for several meals. I serve them with tortillas but you can also serve them over brown rice or a big salad. I also wanted to share that I will be doing a cooking demo next Friday in Macy’s Chicago, you can find out more here.
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!
Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2019! There was a print error last year, but it’s perfect now! You can order it here!
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 Weight Watcher Freestyle Points 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!
B: Overnight Oats in a Jar (5)
L: Chickpea Tuna Salad (0)
D: Veggie Lasagna Zucchini Boats (7)
Totals: Freestyle™ SP 12, Calories 816*
B: 4-Ingredient Flourless Banana-Nut Pancakes (4)
L: Chickpea Tuna Salad (0)
D: Instant Pot Pork Carnitas** (3) with 2 corn tortillas (3), 2 ounces avocado (3) and Quick and Delicioso Cuban Style Black Beans (1)
Totals: Freestyle™ SP 14, Calories 1,071*
B: Open-Faced Omelet with Avocado and Pico de Gallo (1)
L: LEFTOVER Instant Pot Pork Carnitas (3) with 2 corn tortillas (3) and 2 ounces avocado (3)
D: One Skillet Chicken with Bacon and Green Beans (2) and ¾ cup brown rice (5)
Totals: Freestyle™ SP 17, Calories 881*
B: 4-Ingredient Flourless Banana-Nut Pancakes (4)
L: LEFTOVER Instant Pot Pork Carnitas (3) over 2 cups shredded romaine (0) and 2 ounces avocado (3)
D: Chunky Beef, Cabbage and Tomato Soup** (3) with 2 ounces multigrain baguette (3)
Totals: Freestyle™ SP 16, Calories 895*
B: Open-Faced Omelet with Avocado and Pico de Gallo (1)
L: LEFTOVER Chunky Beef, Cabbage and Tomato Soup (3) with an apple (0)
D: Shrimp Cakes (5) with Creamy Cauliflower Puree (1) and Roasted Broccoli with Smashed Garlic (2)
Totals: Freestyle™ SP 12, Calories 867*
B: Instant Pot Steel Cut Oats (5)
L: 3-Bean Turkey Chili (0) with 2 tablespoons shredded cheddar (2) and 1 tablespoon light sour cream (1)
D: DINNER OUT!
Totals: Freestyle™ SP 8, Calories 543*
B: LEFTOVER Instant Pot Steel Cut Oats (5)
L: LEFTOVER 3-Bean Turkey Chili (0) with 2 tbsps shredded cheddar (2) and 1 tbsp light sour cream (1)
D: Instant Pot Chicken Parmesan (4) with 1 cup sautéed zoodles (0)
Totals: Freestyle™ SP 12, Calories 811*
*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.
*Freeze any leftover you/your family won’t eat
- 1 medium head cauliflower
- ½ pound French green beans
- 1 small bunch baby spinach
- 6 medium (about 10 ounces each) zucchini
- 2 large heads garlic
- 1 ½ pounds broccoli florets
- 1 medium apple (any variety)
- 1 small and 6 medium ripe bananas
- 1 small shallot
- 1 small bunch/container fresh basil
- 1 small bunch cilantro
- 1 large red bell pepper
- 1 medium red onion
- 1 small (4-ounce) and 2 medium (5-ounce) Hass avocado
- 1 small bunch scallions
- 1 small bunch celery
- 1 large carrot
- 1 small bunch/container fresh thyme (can sub ½ teaspoon dry thyme or oregano in One Skillet Chicken, if desired)
- 1 small bunch fresh Italian parsley (can sub 2 tablespoons scallion greens in Shrimp Cakes, if desired)
- 1 small head Romaine lettuce
- 2 dry pints fresh blueberries (can sub 14 ounces frozen, if desired)
- 1 small and 1 large lemon
- 1 small and 1 large yellow onion
- 1 container fresh Pico de Gallo*
- 1 medium head green cabbage (or 5 cups pre-shredded)
Meat, Poultry and Fish
- 2 ½ pounds trimmed, boneless pork shoulder blade roast
- 1 package center-cut bacon
- 1 pound boneless, skinless chicken breasts
- 1 pound 90% lean ground beef
- 1 pound peeled and deveined jumbo shrimp
- 1 1/3 pounds 99% lean ground turkey breast
- ¾ pound (4) thin chicken cutlets
- 1 small container quick oats
- 1 small container steel cut oats
- 1 package whole wheat panko breadcrumbs
- 1 (10-count) package corn tortillas
- 1 small bag dry brown rice (or 3 cups pre-cooked)
- 1 (8 ounce) multigrain baguette
Condiments and Spices
- Extra virgin olive oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- NuNaturals liquid vanilla stevia (or your favorite sweetener)
- Ground cinnamon
- Cinnamon sticks
- Red wine vinegar
- Adobo (I use Goya)
- Garlic powder
- Bay leaves
- Old Bay seasoning
- Maple syrup
- Chili powder
- Light mayonnaise
- Dijon mustard
- Hot sauce (optional, for Shrimp Cakes)
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 small tub whipped butter
- 1 pint skim milk (can sub unsweetened soy or nut)
- 1 (15-ounce) container part skim ricotta cheese
- 1 (8-ounce) bag part skim shredded mozzarella (I like Polly-O)
- 1 large wedge fresh parmesan cheese
- 1 pint 1 % buttermilk
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (8-ounce) container light sour cream
- 4-ounces fresh mozzarella cheese (can sub part-skim in Chicken Parmesan, if desired)
Canned and Jarred
- 2 (15-ounce) cans chickpeas
- 1 (6-ounce) can albacore tuna (I like American Tuna)
- 1 small jar capers
- 1 small jar/can chipotle peppers in adobo
- 2 (15-ounce) cans black beans (I prefer Goya)
- 1 (28-ounce) can diced tomatoes (I like Tuttorosso)
- 1 (15-ounce) can and 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
- 1 (16-ounce) can tomato sauce
- 1 (4.5-ounce) can chopped chilies
- 1 (15.5-ounce) can small red beans
- 1 jar marinara (I like Delallo Pomodoro)
- 1 (32-ounce) carton beef stock
- 1 (15-ounce) can low or reduced sodium chicken broth
Misc. Dry Goods
- Chia seeds (you need ½ tablespoon)
- 1 small bag chopped pecans
- 1 bottle crisp white wine, such as Sauvignon Blanc
*You can make your own with 1 cup chopped tomatoes, 1/3 cup chopped onion, ¼ cup chopped cilantro, juice from ½ a lime.
**You can sub gluten-free, if desired
33 comments on “Skinnytaste Meal Plan (January 14-January 20)”
I just discovered your wonderful website.
The meal plans are fantastic. I can’t wait to give these a try. I have had diabetes for several years now. Recently my doctor prescribed insulin with the hope that my A1c would improve. I have been searching for a meal plan to help me meet my goals.
Thank you so much. I can’t wait to share this with my family and friends.
Hi Gina! I’m new to your website and I know I would love the recipes you have. I’m not looking to loose weight but rather eat healthier and limit fatty foods and sugar (I need to take care of my tummy since I don’t have a gallbladder!). How can I enjoy your recipes without loosing weight nor adding unnecessary fats/sugar?
You can add salads, snacks and plenty of healthy fats like avocado and olive oil.
I started following the Skinnytaste Meal plans three weeks ago and I have lost 10lbs! My family loves eating all the recipes, they are yummy and so healthy. The meal plans are really life changing! Thank you so much for sharing them!!!
I LOVE Skinnytaste recipes and have enjoyed my cookbooks. I recommend them to all my friends and family. Finding your meal plans has been a blessing. Thank you for sharing these! My Skinnytaste Meal Planning/Tracking book should arrive tomorrow, and I can’t wait to use it to take steps toward a healthier version of me. ????
I’m so thankful for your meal plans! I’ve been using them almost exclusively for a year now, and they have totally changed how my family & I eat. Plus, it saves me so much of the time and stress of planning and shopping every week.
just looking at starting next week. It looks like meal plans are posted 2 days in advance of the week, just wondering what time of day? I like to do my shopping Saturday mornings, but see that the plan for Jan 21 is not up yet. I could start with Jan 14 week plan, since it is posted, but was curious what time of day the new plan is posted? Thanks,
Thank you for the meal plans, keep making them please. I love making all your recipes! Everything is so visually appealing and healthy too.
thank you for sharing these meal plans! I use them every week and have always been so happy with the delicious results. You are a life saver to a busy mom!
Also new to the site! Made two recipes this week that we’re hits, and definitely looking forward to using a full meal plan in the future! Thank you for doing this!!
i am a week behind on your meal plans. i plan on doing this week’s cooking starting tomorrow. the only thing i’m having a problem locating is the specific pork on this shopping list. do you suggest another piece? could you tell me why you picked this part of the pig? thank you so much for this. This is my first week of trying them. i’m pretty excited about it.
HI Cindy, I’m happy to hear you’ve started my meal plans. The boneless pork shoulder is for the Instant Pot Pork Carnitas recipe in the meal plan. If you can’t find that any fatty cut will work.
Hi Gina, I love your menus. When I don’t know what to put on my grocery list I come here first, because I know I will find complete meals, often one-dish, that are healthy and also appetizing and I will be able to find the ingredients and put it together quickly. It’s everything a working mom could hope for! Thank you! Usually I just print and shop for one meal at a time so we can use up extra ingredients or leftovers in between. On days when I’m feeling finicky I’ll look around a bit until I find something I want to try, but on days when “decision fatigue” sets in I just make whatever you have published for that day’s dinner, and it’s a lifeline for my mental health. Thank you so much!
Thank you so much for these weekly meal plans Gina! Please keep ’em coming!! I can’t wait to try the IP Chicken Parm!
Just got your “Skinnytaste One & Done” cookbook and tried the Bacon Wrapped BBQ Ranch Chicken Salad! Awesome recipe and the ranch dressing is great. I did add some fresh dill. Easy preparation
and great flavor profile. I will be make 3 recipes this week. P.S. I already have your other two books and use them on a regular basis in my cooking rotation. Keep up the amazing work.
I love these meal plans! I discovered the meal plans last summer and they have changed our lives. Not only are the meals healthy and delicious (that my kids love also by the way), we have lost weight, we are no longer cooking the same meals week after week and they have saved us so much time. We cannot thank you enough!
Thank you SO MUCH for publishing this. I feel like most healthy plans are hidden away behind unaffordable fees and unsustainable costs. Your dedication to health and supporting others on their journey to health is incredible and truly inspiring. Thank you, from the bottom of my heart!
Thank you for this. I have been gravitating towards easy not as healthy foods that my toddler will eat. This is so helpful with planning healthy meals we all will eat. I’m also trying to work on myself this year and this is the perfect step towards that goal. I’ve been using your recipes for a while now and have loved all of them. A few of your dishes are on our weekly rotation.
Thank you so much for the plans! I am a working mom so this makes my planning so much easier!
Thank you so much. I’ve trusted your recipes for a long time. I want to get to a healthy eating plan and didn’t know where to start. Just finished prepping meals for the first two days and the grocery list made my trip to the store quick. I feel ready to conquer the week and feed my family healthy dinners. Thank you Thank you Thank you.
I love the meal plans! They make it so easy for me to decide what to make for lunch and dinner that week. I love that you leave wiggle room for us to add anything in and that you put in dinner night out.. please keep doing these.
Thank you so much for sharing these meal plans! It has made our lives so much easier to know that we can quickly find some healthy meal options when meal planning for the week.
I love this so much! Thank you for all your hard work with this.
As I sat down this morning to do the onerous task of putting together my meals for the week and the shopping list to go with it, I was extremely happy and surprised to see the 7 day meal plan in my email box. Thank you sooo much for putting something like this together. I discovered Skinnytaste last week by chance and recently signed up for newsletters. I’m so happy I did! Thank you!
Love everything you create. Don’t ever stop the meal plans. I have your cookbooks and meal planner. Keep on doing what you do. Thank you!
I just found your site, and these planners will be a life saver for my husband and I. Thank you so much!
Thank you so much for this awesome website! Your recipes are always spot on and these meal plans are such a huge help!!!! Keep up the amazing work!
Thank you so much for your meal plans!!! I couldnt live without them. It is so great to have something that we all love as a family!! Thanks Gina
Just found your site and am so excited to try your meal plans! I have been eating been trying to find a variety of healthy options to get out of my rut and this is exactly what I need! So glad I stumbled onto it! I made your crustless quiche tonight on a whim, so I just substituted with the fresh veggies I already had on hand. DELISH!
Oh my, what a discovery. Going to try it this menu out starting Monday. . thank you!
I just started using your meal plans last week and was able to tailor them to my schedule/use up some stuff I had on hand. I just reviewed this weeks plan and made my list etc. Thank you so much for these! The only improvement I’d suggest and ask for is that the shopping list be somehow coded to indicate which recipe each item belongs to. That was I can easily nix it if I’m not making that recipe this week. Other than that, I lost 2 pounds in a week and was still able to have a dessert AND wasn’t hungry!
Alyssa I use an APP called Paprika that organizes and downloads your recipes. From the recipes it allows you to make a shopping list and pantry items available. I’ve been doing the menu plans for about half a year and I’m down 85lbs over 2.5 yrs. I may choose to make a dinner item and substitute it for a lunch all week. Often I just use a few of the days but the App helps me make what I want. The app is on my laptop and phone. It synchs with both. As you read the grocery list on your phone it tells you what item is needed for whatever recipe. Definitely one of my favorite organizational tools, menu planner and wt loss tool. It is also just a one time purchase