Skinnytaste > Meal Plans > Skinnytaste Meal Plan (January 14-January 20)

Skinnytaste Meal Plan (January 14-January 20)

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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®.

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!

MONDAY (1/14)
B: Overnight Oats in a Jar (5)
L: Chickpea Tuna Salad (0)
D: Veggie Lasagna Zucchini Boats (7)

Totals: Freestyle™ SP 12, Calories 816*

TUESDAY (1/15)
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*

FRIDAY (1/18)
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)
Totals:  Freestyle™ SP 8, Calories 543*

SUNDAY (1/20)
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

Skinnytaste Meal Plan (January 14-January 20)

**google doc

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33 comments on “Skinnytaste Meal Plan (January 14-January 20)”

  1. 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.

  2. 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?

    Thank you!!

  3. 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!!! 

  4. 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. ???? 

  5. 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.

  6. Hi,
    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,

  7. Avatar photo
    Darlene Stewart

    Hi Gina:

    Thank you for the meal plans, keep making them please. I love making all your recipes! Everything is so visually appealing and healthy too.


  8. 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!

  9. 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!!