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

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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! 

  21. THANK YOU for putting these together. I have found them incredibly helpful in planning meals and I am also loving the new meal planner. My favorite addition is the grocery list – which makes shopping a breeze!

  22. Thank you so much for this!

  23. I have two of your cookbooks and love them! I’m looking forward to trying the meal plans this week for the first time! Love that it includes breakfast and lunch and the ability to prep in advance. 

  24. Please continue with the meal plans! I love the great recipes and shopping lists…makes my trips to the store so much more organized and hassle free! Plus, planning ahead takes all of the guess work out of “What’s for dinner?”

  25. Thank you for all the work that goes into these meal plans….I love them and appreciate them so much. I love cooking for family and friends….but I detest planning! You make it very easy !

  26. I love these weekly meal plans….please keep them coming!

  27. Gina – This is an amazing “service” that you are providing! As a lifetime WW member, I have been struggling with the new Freestyle program. – I don’t like fish, tofu, and many vegetables, which I have found means that I struggle to stay within my new point allotment which dropped from 34 SP to 24 with Freestyle (one extra point above the minimum b/c I am maintaining rather than loosing).. Although I don’t have weight to loose, the struggle is still real! I am going to try using your meal plans and make substitutions where necessary for my likes/dislikes. Thanks again for what you do – both the meal plans AND the recipes. I have been trying some of your recipes periodically for about a year now, so the next step will be the meal plans! Thanks again 🙂

  28. Thanks for putting together this meal plan and sharing it with us! I joined WW last week and have been struggling with putting together a weekly plan on my own. I ordered your meal plan groceries to the T and prepped my lunches last night. I’ll continue to follow your plans and just received your cookbook in the mail!

  29. Gina,
    Thank-you for going to all this effort for us. I love the whole day, whole week meal plans.The shopping list saves me lots of time. And your recipes are amazing.

  30. I LOVE these weekly plans!!! They are great and so refreshing. Can you share which Instant Pot you have or recommend? I know you’ve mentioned it in the past but I couldn’t the post.
    I’m just getting on the Instant Pot bandwagon this year. I was always a slow cooker gal but I am starting to see the NEED (a.k.a TIME) for the Instant Pot . Thanks a bunch! Happy Monday!

  31. Gina, thanks so much for these meal plans!  I find my failure with WW stems from being overwhelmed with meal planning (especially breakfast and lunch), and simply giving up.  These plans help me to stay focused and on plan.

  32. HI Gina,
    My family and I love your recipes and I have a binder full of them that I turn to frequently. Your name is very familiar to my husband and children as I’ll say “This is one of Gina’s new recipes” and they know exactly who I am talking about. You’re like a member of our family! : )
    I remember years ago that I could save recipes (to another platform I think) and create our own shopping list from that. I’d love to do that with your whole 30 recipes to create my own weekly meal plan easily. Is this still available? Maybe I’m missing it?
    Thanks again for all your wonderful recipes.
    A long time fan!
    Kim

    • Aww thank you! They did away with it but you can save to yummly, it’s a button at the bottom of the recipe. Then you can print!

  33. Yes, please keep sharing the meal plans! The hardest part of eating healthy is trying to think what to eat at the last minute. Even if I adjust, the plan gives me ideas. Thank you!

  34. I love the meal plans! I always find something new to find and I love seeing some of my favorites like the Spicy Shrimp Stacks make regular appearances. Love seeing more breakfast and lunch ideas highlighted. I also appreciate pairing dinner with a side/veggie. Thank you!

  35. LOVE the meals plans and new ideas. I typically use the meal plan one week behind. Also love the make ahead options (that’s what I tend to do). I love taking your recipes and plugging them in for online grocery pick up. SO convenient. Please don’t stop!!

  36. Thank you SOO MUCH for the weekly meal plans! I have started using them at the beginning of this month to get my eating back on the right track and your meal plans have been a lifesaver! The meal plan takes away all of the stress of trying to find delicious and healthy meals and the recipes are easy to follow. Everything I have made so far has been delicious! Thank you again for helping me stay on track! 

  37. This is the first time I have tried the meal plan. So easy to have a shopping list ready to go! Made the home made Marissa and the small taste I had was delicious!for the meal prep lunch, do you eat it all cold or warm it up separate from the cucumbers and t sauce?

  38. Love these meal plans! Thank you for sharing! Made the Harissa Shredded Chicken today for the week. Love your recipes!

  39. Absolutely love your meal plans and use the all of the time. Please keep sharing!!

  40. Thank you for the meal plans! They are amazing!

  41. Yes, please continue sharing the meal plans.  We use them daily and enjoy them.  Thank you for your hard work.  We do appreciate it.

  42. Yes please keep posting your meal plans!!! I bought your revised meal planner and I’m still getting used to planning a week’s worth of meals and these help inspire me and fill in some blanks 🙂

  43. This is such a great idea and the recipes are awesome! Just found your site yesterday, but I’m going to use your meal plans from now on. It makes doing weight watchers so much easier and such a great selection. Thank you!

  44. Gina, your site, recipes, books, and weekly meal planner are a lifesaver in this household! We use your planner and are so thankful for it!

  45. I like your meal plans because I leave my house every weekday at 5:50 am! I get burnt out on taking the same thing over and over, but I definitely have to meal prep and this has given me new ideas for lunch and dinner. Breakfast I just do greek yogurt and fruit because I take that to work with me and eat breakfast around 7 am, but love your recipes for lunch and dinner!

  46. Sounds so silly…. but I’m prepping the Harissa chicken bowls for the week and got to wondering…. do you eat it cold?  Like a salad?

  47. The meal plans are great.  The grocery list saves us so much time since we don’t have to print out each recipe and then compile a list.  Please don’t stop the weekly meal plans and grocery lists!  

  48. I love the idea of making my own harissa. Your meal plans are great!.Thank you!

    Ale

  49. Alright, I am intrigued. Making Harissa Shredded Chicken for lunches today!

  50. I love the meal plans. I love that some of your recipes have instructions for the Instant Pot, and often I convert other recipes over to the Instant Pot!

  51. Love these—thanks so much for putting these together!

  52. Please continue your meal plans!  I have just started using them as a guide for a much healthier life style.  I think your recipes are fantastic.

  53. My friends laugh because I rarely talk about or share a recipe that isn’t yours! (They know the punchline is always “skinnytaste”) I work andhave 2 little kids so I HAVE to plan my meals ahead of time; your plans are a nice guide/inspiration but I don’t use them as much as I use your newest and latest recipes! We have plenty of favorites that we fall back on, but I love trying your new ideas too!!! Big Thank You and also Job Well Done!

  54. Love the menus & Smart Points noted! Really helps to see a menu for a whole day, especially with new points program. I have shared your web address numerous times while sitting in my WW meeting!! Thanks for all you prepare & share.

  55. I love these recipes. Hoping this will get me back on track. Thank you so much. Making this now for my weeks lunch.

  56. Never stop sharing these plans. They have saved me so much time in deciding what is for dinner.

  57. Absolutely love these plans! I sit and write them into my brand new Skinnytaste meal planner as soon as you put them out but mix and match according to my family’s tastes. Thank you, thank you, thank you! 

  58. Love this meal plan! So tasty and the points are far better suited to my day than another meal plan I am using. Would love a better print out option and grocery list separate from the recipes (emeals has a great print out setup). Thank you for doing this!!

  59. The giant turkey meatball parm sounds delicious. I am planning on trying it tonight. It looks like you didn’t include any points for 93% ground turkey for the free style plan. Is that correct?

  60. I’ve been looking for the right size meal prep containers for my lunch.  Also, nice to find your FB community even though Skinnytaste is all over the ones I follow.  You and your recipes are loved❤️   This weeks might be one I just repeat over and over.  Thank You!

  61. Please continue to post weekly meal plans and recipes. I like everything I’ve ever made of yours, which is unheard of!!! Thank you for your time and energy 

  62. LOVE these meal plans! Please, please, please keep sharing! Also love the different options for preparing for those of us who don’t have an air fryer or instant pot.

  63. I find your meal plans very helpful. Checked out the stuffed cabbage casserole recipe and the comments there but didn’t see an answer to this question: how many cups does 1.5 heads of cabbage yield? Cabbages can vary so much in size. 🙂

  64. Fantastic idea. Thanks so much for starting this. I’m going to Paris in the spring, is that a movie???? and want to be in shape for walking the lovely streets. 

    Debbie from Ottawa Ontario Canada

  65. I LOVE these plans..
    YES, please keep them coming. They are a great help.
    thanks so much
    akb

  66. Thank you for sharing. They are very helpful, I am able to adapt a lot of the recipies or sides so that it’s Whole 30 compliant. My family has enjoyed all your recipes!

  67. This is awesome!  Would love a break down for macro counting.  Thank you for sharing?

  68. I LOVE these plans. Please continue! 

  69. I love these meal plans!  This helps sooo much and I appreciate all of the effort that you take to produce them.  Thank you!

  70. Please keep making these menus! I don’t follow them to a T, but I do use them for inspiration for my meal planning and dinners. I am only cooking for myself, so I tend to follow the lunches from these plans rather than the dinners, but I love how you have all the ingredients and the whole plan, with some wiggle room. Thanks so much!

    Already have my lunches planned for this week, but I am definitely making the harissa chicken for the week after!

  71. Definitely use them! They help me with planning. Do not stop please!

  72. I am loving your meal plans!!! Thanks!

  73. I absolutely love these meal plans! I may not make everything listed in one week since I’m cooking for two but there are so many amazing options! Thank you!

  74. Loving the meal prep ideas! I would love a way to save recipes on your site (so not to have to use  Pinterest, etc. just a suggestion. Thank you!!

  75. I enjoy your meal plans too. I’m always trying to figure out new breakfast and lunch options for me. Dinner always seems to be the easiest one for me to plan. Thanks for your help. 

  76. Please continue to share your meal plans. They are super helpful and I love the variety. 

  77. I love using your meal plans, and truly wouldn’t be able to do WW without you!

  78. I AM loving your meal plans.  

  79. Love the meal plans that include breakfast and lunch. Thank you!

  80. I LOVE these weekly plans!!! I pass them along to all of my friends and everyone I can tell!!! You are the topic of conversation at our weight watchers meetings when we talk about recipes!!! Please keep making these menus!