Skinnytaste Meal Plan (January 22-January 28)

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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

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110 comments

  1. Really helps me understand better how and what to eat to loose weight. Takes the guess work out. I love everything with the exception of avocados. Only because I’m allergic. Still looking for a good substitute. Any suggestions?

  2. I love your website! I am in second week of WW, and I have relied on these recipes. I make them for the whole family and they have all been delicious. I have tried a few other sites and they are not as accurate on points and not as good either. 

    I don’t know how you manage this but it is a wealth of information. 

    Let me know if you hav a donation page. Or how I can help you. I would be glad to do so. The only social media I am on is the WW Connect, but I would be happy to share them there. 

    Thank you so much! 

  3. Just stumbled upon this! this is going to be a life-saver for me!! I definitely don’t have time to do weekly meal planning anymore so this will be SO helpful! When does the weekly plan usually come out? I don’t see one for last week?

  4. Wow! I just joined Weight Watchers and came upon your website. The recipes look and sound amazing. I then saw your menu plans with shopping lists, points, included ITS ALL RIGHT HERE!!! Thank you so much for your generosity in providing such helpful FREE information. What an awesome resource. It is very much appreciated.

  5. Thank you for sharing your meal plans!  It’s very helpful for me!

  6. Love these weekly plans! I’ve been using them and my husband loves the food!! Thank you!!

  7. Thank you so much for doing this. Coming of a juice detox looking for help and ideas on eating and managing calories. What a blessing you are.

  8. I love the meal plans! I am not very creative and get bored quickly so these are great. Don’t stop please

  9. Obsessed with your meal plans!!! They ar perfect for a busy mom who wants to eat healthy and not think about recipes for hours on Sunday. I often share your great recipes with friends and family. Keep them coming!!! 

  10. Thank you so much for these meal plans! I know that they are a ton of work and it’s greatly appreciated. My husband and I just started Weight Watchers recently and meal planning has been a struggle. Having a search function by Smart Points has also been a blessing for when I need to substitute a different meal from what you’ve planned. Please keep it going!

  11. These weekly plans make my life so much easier and the meals are delicious!! Thank you so much for sharing!

  12. Hi,

    For the stuffed cabbage, does it need to be Hungarian paprika? I can only find regular paprika.

    Thankyou

  13. Love these meal plans!!!!! They are saving me so much time and my family loves your recipes.
    Please keep them coming!

  14. I love your meal plans! My whole family enjoys them. Thank you for providing them. 🙂

  15. One of my New Years Resolutions was to be better at meal planning.  This is so helpful!  I took this grocery list and ordered all of my groceries online for free pickup at my local store.  Now I have a house fully stocked with healthy, yummy food and it was hardly any effort at all.  I am a day “behind” and made the loaded sweet potatoes tonight and my husband, teenage son, and I loved them!  Thank you!

  16. I love these plans with breakfast and lunch recipes! Very helpful!

  17. Thank you so much for the meal plans! I’m “recommitting” to WW and the plans are beyond helpful!

  18. I love your meal plans and shopping lists!  You have in spired me to cook again!!  I hope you will continue!!

  19. PLEASE keep making these meal plans! They are the difference between my success and my failure/stress. THANK YOU SO MUCH for taking the time to do this. Bless your heart. It does not go unappreciated!!!!! xoxo

  20. I LOVE your plans! I use them everyday, for every meal. It has been so helpful!