Skinnytaste Meal Plan (January 15-January 21)

A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle Smart Points.

A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle Smart Points.

Hope everyone is enjoying these meal plans! I am sharing another free 7-day flexible meal plan (you can see my previous meal plans here)! This is just a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. You should aim for around 1500 calories* a day.

To make it easy for you, we’ve included a more 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.

Also, if you’re on Facebook and want to join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’ve been enjoying all the bagels I see people making this week!

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 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.

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!

Skinnytaste Meal Plan (January 15-January 21)

MONDAY (1/15)
B: Egg, Tomato and Scallion Sandwich (4) with ½ cup blueberries (0)
L:  Protein, Egg and Quinoa Salad Jars (6) MAKE AHEAD!
D: Instant Pot Tomato Basil Soup (5) with 2 ounces multi-grain baguette (3)

Totals: Smart Points 18, Calories 808 *

TUESDAY (1/16)
B: Egg, Tomato and Scallion Sandwich (4) with ½ cup blueberries (0)
L: Protein, Egg and Quinoa Salad Jars (6)
D: Crockpot Santa Fe Chicken (0) with 1 ounce avocado (1), ¾ cup brown rice (5)

Totals: Smart Points 16, Calories 875*

WEDNESDAY (1/17)
B: Egg, Tomato and Scallion Sandwich (4) with ½ cup blueberries (0)
L: Crockpot Santa Fe Chicken (0) with 1 ounce avocado (1), ¾ cup brown rice (5)
D: Philly Cheesesteak Stuffed Portobello Mushrooms (7) with Crispy Sweet Potato Fries (3)

Totals: Smart Points 20, Calories 1,124*

THURSDAY (1/18)
B: 6 ounces nonfat Greek yogurt (0) with 1 sliced banana (0), 2 tablespoons chopped pecans (3), and 1 teaspoon honey (1)
L: Crockpot Santa Fe Chicken (0) with 1 ounce avocado (1), and ¾ cup brown rice (5)
D: Cuban Picadillo (3) with ¾ cup brown rice (5) and Quick Cabbage Slaw (2)

Totals: Smart Points 20, Calories 1,170*

FRIDAY (1/19)
B: 6 ounces nonfat Greek yogurt (0) with 1 sliced banana (0), 2 tablespoons chopped pecans (3), and 1 teaspoon honey (1)
L: Crockpot Santa Fe Chicken (0) with 1 ounce avocado (1), and ¾ cup brown rice (5)
D: Cajun Shrimp in Foil (4) with Roasted Cauliflower Rice (2)

Totals: Smart Points 16, Calories 1,145*

SATURDAY (1/20)
B: Easy Bagel (3) with 2 tablespoons whipped cream cheese (2) and ½ cup strawberries (0)
L: Air-Fryer Beef Empanadas* (5)
D: Dinner Out!

Totals: Smart Points 11, Calories 428*

SUNDAY (1/21)
B: Easy Bagel (3) with 1 egg (0), 1 slice deli ham (1) and ½ cup strawberries (0)
L: Mini Bell Pepper Loaded Turkey Nachos (5)
D: Chunky Beef, Cabbage and Tomato Soup* (3) with a green salad (0)** and 2 tablespoons Lowfat Buttermilk Ranch Dressing (1)

Totals: Smart Points 13, Calories 753*

*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.
**Green salad includes 5 cups romaine, ½ cup each: carrots, tomatoes, cucumber, chickpeas, 2 scallions and ½ ounce shaved parmesan

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86 comments

  1. You are AmaZinG! Your recipes are delicious and easy to follow and how wonderful are you to put together all these meal plans?? Seriously – that’s so much work! And they’re fabulous! Thank you for all the WW info and for making a healthy lifestyle simply delectable!!

    Sincerely,
    A grateful fan!!
    Michelle

  2. I can’t tell you how much I am thankful that you have taken the time to put these together. My family is needing to eat healthier and do better about not eating out as much. There is SO MUCH out there to choose from it can be overwhelming and intense. Because I am just starting this journey your weekly 7 meal planner is a HUGE help, all the way down to the shopping list. I know the more I do this the easier it will get. Ill learn what works for my family and what doesn’t. But, having a starting point it a total and complete blessing. I just wanted to say thank you from the bottom of my heart. Your hard work does not go unappreciated by any means. I will be trying my first week on payday.

  3. Giant fan of your recipes and have both cookbooks. (And 40lbs down!) I shopped from this list and it feels almost perfect for us (we’re only 2 for dinner, but also sometimes 2 for breakfast and lunch). I can’t figure out where the large amount off strawberries and lettuce (beyond arugula) come from this week. 🙂 I *know* this is more work, but it’d be helpful to see something parenthetically next to *major* perishable ingredients (not pantry, spice) that showed where it was being used, so that if we said, “Yeah, we’re not going to do X recipe this week because we have 2 dinners out, I could adjust appropriately. But overall, I love these meal plans . Thank you for all you do!

  4. Please keep sharing these meal plans.  I absolutely love using them in conjunction with the meal board app.  It makes it simple to scale the recipes to fit our family.  we love to just make double dinner portions so we have leftovers for lunch.  thanks for such a great resource.  

  5. Loving the meal plans!! Thank you so much!!!

  6. I am new to skinny taste, but I love the format of your meal plans and so far all the recipes I have tried have been great! My eight-year-old daughter called the copycat Chipotle rice “perfect,” She has NEVER said that about anything I have cooked before! I needed some structure to help me eat healthier and I love that you have done all the work of planning, calculating Calories, etc. Thank you! Keep them coming please!

  7. We are still working our way thru this week’s meals, but I just have to say every single thing has been delicious! I have to admit the thought of eating Lentils or Quinoa just made me turn my nose up! IT WAS SO GOOD! Then I thought NO to the Greek yogurt! – it was awesome! Thank you for putting these meals together! If I lose weight then great, but eating cleaner makes me feel better!

  8. I love your low carb recipes!!! I would really love if you could make a low carb meal plan. Even a low carb cookbook would be great! I would  buy both of these for sure! Keep up the great work!!!!????

  9. I have loved your meal plans for years and especially love the added breakfast and lunch options! Please do keep sharing because my family would starve and be left with blah, frozen foods because you are where my creativity and great recipes all come from!! 😀

  10. I have struggled w meal plans and keeping to WW. I plan on doing this. Thanks so much. Have all your cookbooks. 

  11. This was perfect!  I can’t wait for this week’s!  Thank you!

  12. Love these meal plans!

  13. Awesome!!  Please continue to offer these weekly meal planners!  I felt like a rock star with all my meals planned!  And such easy selections!!!  I love the consolidated shipping list.  Took all the guess work out of it!

  14. Please keep posting these, Gina! My family and I thank you!!

  15. Great info and tool!! Just getting started with WW program and easy looking for exactly this type of tool to make it easier. Thanks. Keep providing these menus and shopping lists. Terrific idea.!

  16. Yes please! Keep posting these meal plans. I have made several of your meals and they are always delicious. My meal planner is in a Composition Notebook and I’ve been including breakfast and lunch for a year. So delighted for your suggestions … now I am not stuck for ideas!!

  17. I love your weekly meal plan. It helps me plan my week. Please don’t stop. Thank you.

  18. I love your recipes and have your new plNner, 2 last cookbooks.  I plan to make several of these meals this week.  I weigh in at WW in the morning.  I boiled eggs so I can make and take Egg, Tomato, Scallion Sandwich to take to WW.  Please providing weekly planner meals.  

  19. Thank you for sharing these meal plans and grocery lists! They are so helpful. I am going to try it out. I’ve always loved your recipes!

  20. Please keep sharing the plans!  They are very helpful, and take the guesswork completely out!

  21. This is awesome! Thanks! Starting the new freestyle program and thus will help big time to get me on track!

  22. I am so thankful to you for sharing these plans! I use them often and am always looking to your site for reference and inspiration. You take the guesswork out of counting calories or carbs or points, etc. You rock!!

  23. I love these plans and your recipes. Please keep them coming. I’m on Weight Watchers right now and I always turn to your blog for inspiration. I made the bagels last week and they were amazing! I plan on making them again tomorrow if we get a snow day.

  24. I love these plans and your recipes! I’m doing Weight Watchers right now and I always turn to your blog for inspiration! Thank you so much. I made the bagels last week and they were amazing! Making them again tomorrow if we have a snow day.

  25. I really appreciate the plans, please keep sharing!

  26. Please continue! Love this!

  27. Please continue the weekly plan with grocery lists! I shopped the last week’s entire list, and just cooked Monday’s meals… Wow! My picky-eating-non-dieting teens loved it! This is so very helpful to me. Getting started on Weight Watchers with a busy schedule, this will help me stay on track and makes it  much less likely for me to sabotage myself with a clear plan! Thank you!!!

  28. I use skinnytaste weekly for meal planning. This is my first week using the actual meal plan. I am so excited to try it out. I loved the list. It made shopping so easy. Thank you!

  29. I love these!!!! Im gonna try it next week. Please keep sharing them!

  30. This made my weekly grocery trip so much easier!  And hopefully I won’t be making every other day trips to the store!  Just starting with your dinner choices this week and may pick up breakfast and lunch as time goes on. Can’t wait for the tomato soup tonight!

  31. This is great! Just joined WW, so this is so helpful!!! Thank you!!!

  32. Thank thank thank you, this is wonderful for someone just starting out. Can’t wait to try.

  33. Thank you!  I am shopping for the ingredients for the plan!  Keep them coming!

  34. I love these so much but wish you would do meatless ones sometimes! We’re vegetarian and it’s hard to follow the meal plans.

  35. Please keep sharing. Are these recipes in a book?

  36. Love your blog. I am very thin and eat a very healthful well balanced diet.  I struggle with keeping my husband in good shape.  Can you explain the smart point system. I know it’s weight watchers but what do they represent Nd how are they counted?  Thank you????

  37. Going to give this meal plan a try this week – little nervous on how much prep it will be nightly but diving in. First week on WW in 3 years and two kids later. What a time saver this is! Thank you!!

  38. New to this blog as of today, wondering if the Smart Points listed on all the recipes on this meal plan (as well as on all of this website) are calculated for Freestyle or the old SP plan? Just need to know if I should be recalculating all the SPs before I track them! Thx!

  39. I absolutely love the breakfast, lunch, and dinner options! And the smart points!!!! Thanks you for this! Can’t wait to give this one a try. 

    One question. Are these smart points from the previous program or does it follow the new freestyle points?

  40. I didn’t specifically look at this meal plan and it’s recipes, which I know is what you were asking. I just came on to look for recipes for the week and was reading your post. I have to say i love your site and your recipes. I have 2 of your books and your meal planner (which i unfortunately have not used.). Your recipes are my go-to!! LOVE! ❤

  41. This is the first time trying one of your weekly meal plans and I’m super pumped. I’ve been looking for new breakfasts and lunch that are high in protein and low in calories. The work you put in to put these together is so awesome. Thanks so much! 

  42. PLEASE keep sharing these. I just joined WW and a menu plan like this is really helpful for me. 

  43. As an RD I would highly advise you not recommend 1500 calories as a base for women. This is the problem with our society today. Obsession over calories with little understanding to how the individual and body word. Just a thought to consider 

  44. Thank you Gina!  I love your meal plans and all of your recipes.

  45. I love your meal plans!!! Please keep them coming!! 

  46. Please keep sharing your meal plans!! Love every skinny taste recipe I’ve tried. Thanks Gina!

  47. This is fantastic! Thanks so much for making and sharing.

  48. Hi Gina! My husband has started WW and I am pregnant but trying to eat healthier, so we’re excited about these meal plans. Please keep them coming!

  49. Love the weekly meal plans, please keep up the good work!

  50. Thank you for sharing these plans. The shopping lists have been a blessing. Keep sharing please. 

  51. Thanks so much Gina for making these plans they are really helping me to eat more healthy meals.

  52. I’ve been using your meal plans since week 1, please keep sharing!

  53. Your meal plans are a Godsend for a busy mom trying to feed herself and her family healthy meals! Thank you SO MUCH for the plans. Much appreciated.

  54. I love your meal plans and use them weekly!!! Please keep sharing 🙂 

  55. I was actually anticipating this next week’s meal
    plan. I love it as an inspirational tool. I make your recipes 3-5 time so a week on average and own both your books!  Huge fan!  Please keep the plans coming!

  56. I love your meals plans and have been hoping that you would post plans for the whole day.  Thank you, and please keep sharing them!

  57. Great plan. I never know what to have for my meals. I will be working my meal plan with your detailed meal plan. Thank you!

  58. Thank you so much. This new plan/layout is wonderful. I have your meal planner and started using last week. These are great tools to help lose some weight!

  59. I love these.. I look at them every week and typically use at least a couple in my planning.. I appreciate how you keep sending these

  60. Yes love this! I’ve made your recipes for years and now committing to following the meal plan. You make it so easy. 

  61. I have just started weight watchers and I love that your plans show the points so that I can easily track my points. Please keep these coming.

  62. Love the meal plans!  Please continue with them!

  63. Thank you sooooooo much for this!!!!!

  64. Good starting point, but waaaaay too many groceries to buy. Will have to repeat meals more often.

  65. Love the full day meal plans, I struggle with balancing my points over the day.  Your plans offer variety, and leave enough points to add a few favourites..  The shopping list makes shopping quick and easy … most of my  weekly shopping is done in one trip.

  66. Yes please keep sharing! Just ordered my meal planner from Barnes and noble. And just spent all day meal prepping a mix of the recipes from the last few weeks! Made the chewy oatmeal cookies, so yummy!! 

  67. I absolutely LOVE these meal plans!!! I’ve lost weight already  and this has made my week a lot less hectic. Please keep posting these and THANK YOU!!!!

  68. I love your meal plans. Thank you SO MUCH for taking the time to do this!

  69. Love all your recipes and this awesome service you provide for free! 

  70. I’ve heard of this group until 2day. So, of course, it didn’t take me long to join. I have a question to ask? I see where several of you spoke of the “bagel” ? Can I find this recipe, with no problem, on the website? Thanks & GOD BLESS TO everyone!

  71. I have tried some of your recipe’s in the past and loved them. Trying out your meal plan this week!

  72. I’m starting today! Thank you for helping me find a way to eat healthy and spend hours planning!

  73. GINA, 
    What brand bread do you use for the morning sandwiches?

  74. You rock for taking the time to do this. I use your ideas often.

    The egg, tomato and scallion sandwiches are so yummy.

  75. I love your recipe for Pollo in Potacchio with tomatoes. So good when the weather is cold! I love every recipe I have made and tell other people all the time!

  76. I am definitely taking a look at these! I love that you added the breakfast and lunch ideas, they are super helpful and something that I struggle with!

    If you were looking to expand this even more — I think it’s great that you leave plenty of wiggle room for families to get creative with fruits, snacks, drinks, desserts, etc. I know I am not the best at choosing snacks — I never know what to choose and then I end up not making the healthiest choices. I realize this plan is probably to promote more of your recipes but if you included an AM and PM snack idea each day, I know I would appreciate it and would definitely keep following this! I’m a dessert/late-night bite person, too, so if you included 2-3 dessert/late-night snack options during the week, I think that would be a great addition, too! Thank you so much for taking the time to plan this out, it’s really helpful!

  77. Yes, please keep posting these menus and shopping lists. I just received my skinnytaste meal planner, this week is my first week with it! I am going to start incorporating your meal plans. Thank you for posting these!

  78. Please keep sharing the plans!

  79. Wow! I love this plan and I’m going to try my best to follow it. Thanks!