Skinnytaste Meal Plan (January 22-January 28)

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’ve been incorporating more meal prep dishes into the meal plan, meals you can make on the weekend so they are ready for the week. If you’re new to my meal plans, I’ve been sharing free, 7-day flexible 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. You should aim for around 1500 calories* a 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!

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!

Meal Prep Slow Cooker Harissa Chicken

Meal Prep:

I chose this Easy Shredded Chicken Harissa for lunch this week to make ahead which you can store in individual Tupperware or meal prep bowls (see notes below for the one I’ve been using). An alternative recipe could be this Easy Slow Cooker Chicken and Black Bean Taco Salad if you want more options. Make it on the weekend and pack it so you can grab and go!

Skinnytaste Meal Plan (January 22-January 28)

MONDAY (1/22)
B: Hummus Avocado Toast (6) and a mandarin orange (0)
L: Easy Shredded Chicken Harissa  (2) with ⅓ cup chickpeas (0), 1 cup cubed cucumbers (0) and Skinny Tzatziki (0)
D: Loaded Vegetarian Baked Sweet Potatoes (8) with 1 ounce avocado (1)
Totals: Smart Points 16, Calories 968*
TUESDAY (1/23)
B: Hummus Avocado Toast (6) and a mandarin orange (0)
L: Easy Shredded Chicken Harissa (2) with ⅓ cup chickpeas (0), 1 cup cubed cucumbers (0) and Skinny Tzatziki (0)
D: 2 Skinny Chicken Enchiladas (8) with 1 ounce avocado (1) and Mexican Cauliflower “Rice” (1)
Totals: Smart Points 18, Calories 1,107*
WEDNESDAY (1/24)
B: Hummus Avocado Toast (6) and a mandarin orange (0)
L: Easy Shredded Chicken Harissa (2) with ⅓ cup chickpeas (0), 1 cup cubed cucumbers (0) and Skinny Tzatziki (0)
Totals: Smart Points 15, Calories 933*
THURSDAY (1/25)
B: 2 scrambled eggs (0) with whole wheat toast (2) and ½ pink grapefruit (0)
L: Easy Shredded Chicken Harissa (2) with ⅓ cup chickpeas (0), 1 cup cubed cucumbers (0) and Skinny Tzatziki (0)
Totals: Smart Points 9, Calories 844*
FRIDAY (1/26)
B: 2 hard-boiled eggs (0) and ½ pink grapefruit (0)
L: LEFTOVER Kalyn’s Stuffed Cabbage Casserole (5) and an apple (0)
Totals: Smart Points 10, Calories 869*
SATURDAY (1/27)
B: Red Pepper Egg-in-a-Hole (0) and a mandarin orange (0)
L: Spicy California Shrimp Stack (5) and an apple (0)
D: DINNER OUT!!
Totals: Smart Points 5, Calories 439*
SUNDAY (1/28)
B: Skillet Sweet Potato Chicken Hash (3) and a mandarin orange (0)
L: Spicy California Shrimp Stack (5) and an apple (0)
D:Mini Turkey Meatball Vegetable Soup (4) with a green salad (0)**and 2 tablespoons Low-Fat Buttermilk Ranch (1)
Totals: Smart Points 13, Calories 962*
*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

Produce
  • 5 large cucumbers
  • 1 small bunch radishes
  • 1 jalapeno
  • 1 pink grapefruit
  • 9 apples
  • 1 mango
  • ½ pound zucchini
  • 1 large and 4 medium sweet potatoes
  • 2 red bell peppers
  • 1 (3-pound) bag mandarin oranges (Cuties)
  • ½ small red cabbage (you need 3 ½ cups shredded)
  • 1 large head (or 5 cups chopped) romaine lettuce
  • 3 medium plum tomatoes
  • 1 ½ medium heads green cabbage
  • 1 small bunch or container of fresh chives
  • 1 bunch fresh Italian parsley
  • 1 bunch large fresh cilantro
  • 3 medium (5 ounce) and 1 large (6 ounce) Hass avocados
  • 1 large bunch of scallions
  • 2 medium heads garlic
  • 2 medium (2 pounds each) heads cauliflower (or 9 cups “riced”)
  • 1 large lemon
  • 4 medium limes
  • 1 small red onion
  • 1 small bunch carrots
  • 1 (5-ounce) bag or small bunch baby arugula
  • 1 small bag celery
  • 2 medium and 2 large yellow onion
  • 1 small (5-ounce) bag baby spinach
  • Fresh rosemary (you only need 1 sprig so can sub dry if desired)
  • 1 small package or bunch fresh basil
  • 1 small package or bunch fresh dill
  • 2 bunches broccolini
Meat, Poultry and Fish
  • 2 1/3 pounds boneless, skinless chicken breasts*
  • 2 1/3 pounds 93% lean ground turkey
  • 1 pound 95% lean ground beef
  • 1 pound skinless cod or halibut filets
  • 1 pound cooked shrimp, peeled and tails removed
*You will need to cook 1 1/3 pound plain to use in recipes so you can sub 1 pound of pre-cooked chicken, if desired (rotisserie or another pre-cooked variety)
Grains
  • 1 package of 100% whole grain slice bread
  • 8 (7-inch) low-carb whole wheat flour tortillas (I like La Tortilla Factory)
  • 1 container seasoned (regular, whole wheat or gluten free) breadcrumbs
  • 1 bag dry brown rice
  • 1 small package corn tortillas (you need 8)
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)
  • Crushed red pepper flakes
  • Cumin
  • Garlic powder
  • Paprika
  • Taco seasoning
  • Chili powder
  • Vegetable oil
  • Oregano
  • Smoked paprika
  • Cayenne pepper
  • Dried thyme
  • Ground mustard
  • Furikake (I like Eden Shake) or sub sesame seeds
  • Onion powder
  • Bay leaves
  • Rice vinegar
  • Sriracha
  • Reduced sodium soy sauce
  • 1 small jar light mayonnaise
  • White balsamic vinegar
Dairy & Misc. Refrigerated Items
  • 1 ½ dozen large eggs
  • 1 (8-ounce) package reduced fat Mexican cheese blend (I like Sargento)
  • 1 small wedge fresh parmesan cheese
  • 1 small wedge pecorino romano cheese
  • 1 pint 1% low fat buttermilk
  • 1 quart nonfat Greek yogurt (I like Fage)
  • 1 (8-ounce) container light sour cream
  • 2 (8-ounce) packages shredded part-skim mozzarella cheese (Sargento)
  • 1 (10-ounce) container hummus
Frozen 
  • None needed

Canned and Jarred 

  • 1 jar mild Harissa sauce (I like Mina)**
  • 1 (15-ounce) can chickpeas
  • 1 (15-ounce) can black beans
  • 1 small jar mild or spicy salsa
  • 1 (7-ounce) can chipotle chilis in adobo sauce
  • 1 (6-ounce) can tomato paste
  • 3 (14.5-ounce) cans petite diced tomatoes (I like Tutturosso)
  • 1 (28-ounce) can tomato sauce
  • 1 jar marinara (I like Delallo Pomodoro Fresco)
  • 2 (32-ounce) boxes reduced sodium chicken broth
**If you can’t find Harissa, you can make your own with the ingredients in this list PLUS 1 (12-ounce) jar roasted red peppers and coriander
Meal Prep containers pictured above are from Amazon.