Skinnytaste Meal Plan (January 21- January 27)

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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®.

I just had an exciting week in Chicago promoting my cookbook Skinnytaste One and Done on Windy City Live and doing a cooking demo at Macy’s on State Street. Here’s the segment if you want to watch!

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!

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. 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 (1/21)
B: Yogurt Chocolate Chip Muffins *(7) and a banana (0)
L: Classic Egg Salad (3) on 1 slice whole grain bread (3) and an apple (0)
D: Red Lentil Soup with Spinach* (1) and ½ a piece of whole wheat naan (3)

Totals: Freestyle™ SP 17, Calories 915**

TUESDAY (1/22)
B: Yogurt Chocolate Chip Muffins *(7) and a banana (0)
L: Red Lentil Soup with Spinach* (1) and ½ a piece of whole wheat naan (3)
D:  Cheesy Rotisserie Chicken Enchilada Skillet (9)
Totals: Freestyle™ SP 20, Calories 980**

WEDNESDAY (1/23)
B: Yogurt Chocolate Chip Muffins *(7) and a banana (0)
L: Classic Egg Salad (3) over 2 cups arugula (0) and an orange (0)
D: Skillet Chicken Cordon Bleu (5) with Roasted Asparagus (0)
Totals: Freestyle™  SP 15, Calories 833**

THURSDAY (1/24)
B: Yogurt Chocolate Chip Muffins *(7) and a banana (0)
L: LEFTOVER Red Lentil Soup with Spinach* (1) and ½ a piece of whole wheat naan (3)
D: Quick Beef Chili (4) with 2 tablespoons cheddar (2), and 1 ounce avocado (1)
Totals: Freestyle™ SP 15, Calories 869**

FRIDAY (1/25)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Classic Egg Salad (3) on 1 slice whole grain bread (3) and an apple (0)
D: Blackened Scallops with Horseradish Sauce (2), Instant Pot Mashed Potatoes (5) and Roasted Parmesan Green Beans (1)
Totals: Freestyle™ SP 19, Calories 1,021**

SATURDAY (1/26)
B:  Blueberry Banana Bread (3) with 1 cup mango (0)
L: Hummus Avocado Toast (6) (Recipe x 4)
D: DINNER OUT!
Totals:  Freestyle™ SP 9, Calories 446**

SUNDAY (1/27)
B:  Blueberry Banana Bread (3) with 1 cup mango (0)
L:  Chopped Salad with Shrimp Blue Cheese and Bacon (7) (Recipe x 2)
D: Giant Turkey Meatball  Parmesan (6) with Broccoli and Orzo (4)
Totals:  Freestyle™ SP 20, Calories 995**

*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.

Skinnytaste Meal Plan (January 21- January 27)

**google doc

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39 comments

  1. love that you do this for us. i have every one of your cookbooks!!!

  2. you have no idea how truly grateful i am that i found your site. i am a single mother who works full time and who has never been taught to cook.  the few things that i did know how to cook prior to your site i made all of the time and believe me i was tired of eating the same thing all of the time. 
    my child loves the all of the new recipes that  i have been making and they are all from your site. we love the variety and the flavors and i love how simple they are to make and they are not very time consuming. thank you so much for putting together meal plans it truly does making shopping and planning meals for the week a lot less stressful especially on people like me. 
    also being over weight and being able to know how many calories and nutrients are going into my body makes me feel better about what i am eating,
    again i can not thank you enough. 🙂

  3. Hi! I love all of your recipes and it’s helping with meal planning and shopping! I started WW  3 weeks ago and have lost 11 lbs. Your meals  have made it possible. Thank you so much! Is there any way you can post your meal plans on Friday? As a working mom, I have to make my list Friday after the kids go to bed and grocery shop on Saturday! I have been going back to previous weeks, but it would be nice to do it at the same time with the Facebook community.  I understand if you can’t, but I thought I’d ask! Thanks again and I appreciate all you do! 

  4. I love your books and your recipes and I can’t believe I’m just now finding these meal plans! I am so excited. Thanks so much for providing such an awesome resource!

  5. Love Love Love these meal plans! they are affordable and reasonably easy to cook which I appreciate. With our busy schedules they sometimes even last 2 weeks if we find ourselves eating out and or because we have leftovers! please keep up the weekly meal plans!

  6. I love these meal plans!! I use them all the time! Thank-you for these! ????

  7. Your meal plans inspire me to try new foods that I would normally not eat!! I actually enjoy cooking when I know what I’m making! All thanks to your meal plans that take the decision making away! Thank you so much for sharing them!

  8. Thanks for sharing. I will be using your meal plan this week to see how it works out with my schedule and life. This may be my new go to for grocery day! Much appreciated!!