Skinnytaste > Meal Plans > Skinnytaste Meal Plan (January 28-February 3)

Skinnytaste Meal Plan (January 28-February 3)

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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®.

Skinnytaste Meal Plan (January 28-February 3)

Hope everyone’s enjoying the weekend. I am back on Weight Watchers tracking everything I eat (I go back to tracking anytime I need to lose a few pounds, like after a vacation or the holidays) and I’ve been sharing my daily routing on Instagram stories, if you are interested you can follow along, here is my Instagram. It’s also a year since my Dad passed, so it’s fitting to add his Czech Crepes with Berries and Cream to the meal plan this week, I grew up making them with my Dad.

And 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!


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 (1/28)
B: Classic Egg Salad (3) on 1 piece whole grain bread (3)
L: Orange and Arugula Salad with Red Onion and Gorgonzola (4)
D: Baked Broccoli Macaroni  and Cheese (8)

Totals: Freestyle™ SP 18, Calories 806*

TUESDAY (1/29)
B:  Classic Egg Salad (3) on 1 piece whole grain bread (3)
L: LEFTOVER Baked Broccoli Macaroni  and Cheese (8)
D: Shrimp Scampi Tacos with Caesar Salad Slaw (6)
Totals: Freestyle™ SP 20, Calories 917*

B:  Classic Egg Salad (3) on 1 piece whole grain bread (3)
L: LEFTOVER Baked Broccoli Macaroni  and Cheese (8)
D: Beef, Tomato and Acini di Pepe Soup (5)

Totals: Freestyle™  SP 19, Calories 859*

B:  Classic Egg Salad (3) on 1 piece whole grain bread (3)
L: LEFTOVER Beef, Tomato and Acini di Pepe Soup (5)
D: Chicken Thighs with Shallots in Red Wine Vinegar (8) with Roasted Cauliflower “Rice” with Garlic and Lemon (2)
Totals: Freestyle™ SP  21, Calories 1,022*

FRIDAY (2/1)
B: PB & J Yogurt (6)
L: LEFTOVER Beef, Tomato and Acini di Pepe Soup (5)
D:  Fish Florentine (6)
Totals: Freestyle™ SP 17, Calories 858*

B: Czech Crepes with Berries and Cream (4)
L: Baked Buffalo Chicken Nuggets (2) with 8 baby carrots (0) and ¼ cup Blue Cheese Dressing (3)
Totals:  Freestyle™ SP  9, Calories 527*

SUNDAY (2/3)
B: Easy Bagel Recipe (3) with 2 tablespoons light cream cheese (3), sliced tomato (0), cucumber (0) and red onion (0)
L: Mini Bell Pepper Loaded Turkey “Nachos” (5), Bacon Wrapped Chicken Bites (2) and Skinny Buffalo Chicken Dip (2) with 4 celery sticks (0)
D: Quick Beef Chili (4) with 2 tablespoons shredded cheddar (2)
Totals:  Freestyle™ SP 21, Calories 982*

*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.

**google doc

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37 comments on “Skinnytaste Meal Plan (January 28-February 3)”

  1. I just finished Day 1 of this week’s plan and let me just say that it was DELICIOUS. I can’t wait to have the mac & cheese leftovers for lunch tomorrow!

    Please please please keep doing these plans! I’m only one day in, but I’m already SUCH a huge fan!! I’m only cooking for 2, so the serving sizes are perfect with all of the leftovers we can share.

    I cannot express just how grateful I am that you put in the work to set this up for us! For FREE! Thank you so much!!

  2. Avatar photo
    Trisha Lentz

    Please, please, PLEASE keep doing these! I have just been turned on to your site, and i LOVE how you work. You make enough for leftovers, have a grocery list set up, and even have that list organized into sections for easy shopping. Please, do not stop doing these meal plans!

    Although I’ve used a few of your recipes, I plan on trying a meal plan next week! I was a diabetic, and am a bariatric patient so these plans help A LOT for new and inventive ways to eat healthy.

  3. Love your meal plans! They make following WW so much easier and less boring. Please keep sharing them.

  4. Excited to start using your meal plans!  do have one quesrion though. If  breakfast and lunch is designed for one person does the grocery list need to be adjusted to add for additional ingredients?

  5. I want to tell you Thank You! I have found that I love your healthier versions of some of the foods I love. I also like the new things that I haven’t tried too. I bought your cookbooks and have been meal planning off of them. I brought my teen girls into the kitchen with me to make these meals. It has been bringing us closer. It also makes the girls like the healthier meals because they are helping put it all together. I just found your website, and your meal plans. Wow this is so perfect.  It makes our whole process simpler. The grocery list too!!! Thank you for all of your time and care. We feel it in our home. 

  6. Your site and meal plans are extremely popular at the tech company where I work. I’m very grateful to them for recommending skinnytaste. It’s become our family’s go-to site for meal plans, grocery lists, and recipes. Please keep sharing and thank you for all you do!!

  7. Avatar photo
    Stephanie Bruther

    LOVE your meal plans. They make my life SO much easier – I would be lost without them. Thank you so much for taking the time to make them and to share them!!!

  8. Please keep sharing! Your meal plans make my life so much easier! Thank you for all your hard work and inspiring words.

  9. Gina, I love these plans. Even if I don’t follow it exactly, it’s a great way to see recipes I missed.

  10. Thank you for posting these meal plans! My family has been using them and it’s really helpful! We always struggle with what to make and end up repeating a lot of meals. This makes planning so much easier and we look forward to trying new recipes.

  11. I love your meal plans and have used a weekly plan at least 8 times in the last year.  Thank you! And the recipes are always delici

  12. I don’t know why I forgot about this site.  You make it so easy- thanks for doing all the work.  I am a WWer, and you have provided an amazing resource. xx

  13. Pretty please keep doing the weekly plans.  I just discovered them last week and I’m hooked!  Thank you so much for offering them.

  14. I am sooo happy to have found these weekly meal plans!!!! Just what a busy working mom needs to help plan to stay on track!

  15. Thank you for sharing these. I have found them very useful and have even been coordinating with my mom and sister how to follow these together as they use them too. It’s such a great way to stay on track. Hoping you will continue to share these.

  16. Please continue to post weekly meal plans – these help my family and I so much and is a mindless way to help stay on track!!

  17. Thank you so much for these plans! I check them out every Sunday! They are so helpful for fresh, new ideas and my family enjoys so many of your recipes. 

  18. I love your plans! Please keep making them. The way everything is so clearly laid out is perfect. I can go to the grocery store (or better yet do my clicklist and pickup!) so easily and I love knowing what to eat each day. Please keep them coming!

  19. I love your meal plans !- the recipes are wonderful, everyone in my family loves them! I love the flexibility and the grocery lists. Saves me time and money! Please continue to share!

  20. Thank you for sharing your meal plan AND shopping list.  Just shaved hours off of my week!  Cant wait to put these meal plans in motion!!!

  21. Avatar photo
    Ginger Delegal

    These plans are a lifesaver. Great for meeting the desires of a family while allowing me to stay on a healthy weight loss track!  The recipes are always crowd pleasing!  Don’t ever stop providing these. 

  22. Don’t stop doing the meal planner! I love them! It’s too much for me to try to figure out a meal plan on my own being a working mother with three kids. 

  23. This is saving me from my food rut. The grocery list is so helpful, too. I”m heading to Wegmans right now with printed list in hand!

  24. Please continue to post meal plans, recipes and shopping lists. I’m grateful for your effort to assist us all in slimming down!

  25. Please keep sharing, I just found out you share these ideas! Thank you for taking the time to do them. It is going to save me so much time 

  26. Thank you so much for sharing these plans! YES! I am using them! It has gotten back on to a good routine of meal planning for the week which saves me so much time DURING the week since I no longer have to hunt for recipes each day. It also keeps me from making those unhealthy eating choices I make when I don’t have a plan. Thank you. Please please keep sharing.