Skinnytaste > Meal Plans > Skinnytaste Meal Plan (January 29-February 4)

Skinnytaste Meal Plan (January 29-February 4)

This post may contain affiliate links. Read my disclosure policy.

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.

Skinnytaste Meal Plan (January 29-February 4)

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!


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 (1/29)
B: Sausage, Cheese and Veggie Egg Bake (4)
L: Cobb Salad in a Jar with Buttermilk Ranch (5)
D: Cream of Zucchini Soup (1) with 2 Easy Garlic Knots (4)
Totals: Freestyle Points 14, Calories 832*

TUESDAY (1/30)
B: Sausage, Cheese and Veggie Egg Bake (4)
L: Cobb Salad in a Jar with Buttermilk Ranch (5)
D: Instant Pot Pork Carnitas (3) with 2 corn tortillas (3) and 1 ounce avocado (1)

Totals: Freestyle Points 16, Calories 919*

B: Sausage, Cheese and Veggie Egg Bake (4)
L: LEFTOVER Instant Pot Pork Carnitas (3) with 2 corn tortillas (3) and 1 ounce avocado (1)
D: Skillet Chicken Cordon Bleu (5) with Roasted Asparagus (0)
Totals: Freestyle Points 16, Calories 832*

B: Sausage, Cheese and Veggie Egg Bake (4)
L: LEFTOVER Instant Pot Pork Carnitas (3) with 2 corn tortillas (3) and 1 ounce avocado (1)
D: Crock Pot Turkey White Bean Pumpkin Chili (0) with 1 tablespoon light sour cream (1) and 1 ounce (about 18) baked tortilla chips (3)
Totals: Freestyle Points 15, Calories 957*

FRIDAY (2/2)
B: 6 ounces nonfat Greek yogurt (0) with ½ cup blueberries (0) and 1 teaspoon honey (1)
L: LEFTOVER Instant Pot Pork Carnitas (3) with 2 corn tortillas (3) and 1 ounce avocado (1)
D: Shrimp Cakes (7) with Quick Cabbage Slaw (2)
Totals: Freestyle Points 17, Calories 836*

B: Easy Bagel (3) with 2 tablespoons light cream cheese (3) and an orange (0)
L: LEFTOVER Crock Pot Turkey White Bean Pumpkin Chili (0) with 1 tablespoon light sour cream (1)
D: Dinner Out!
Totals: Freestyle Points 7, Calories 563*

SUNDAY (2/4)
B: Easy Bagel (3) with 2 strips bacon (2), 1 egg (0) and an orange (0)
L: Philly Cheesesteak Stuffed Portobello Mushrooms (7)
D: Cheese Stuffed Turkey Meatloaf (7) with Creamy Cauliflower Puree (1)
Totals: Freestyle Points 20, Calories 955*

*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.

Rate and review this recipe!

Your email address will not be published. Required fields are marked *

60 comments on “Skinnytaste Meal Plan (January 29-February 4)”


    Wanted to order your meal planner but it doesn’t seem to be available anywhere! HELP!

  2. Hi. I absolutely love your site and all your passion!! I am making the Pork Carnita’s and I have a ‘Power Pressure Cooker XL’ not an Instant Pot. Are the cook times the same? I have never used a pressure cooker before.
    Thank you for all you have provided for me and all those who use your site!!

  3. Hi first time here. This meal plan sounds good. I am the kind of person who stress out what i am gonna eat next meal and when i go shopping I buy more grocery and figure out next what kind of meal I can cook with the grocery I have on hand and yes it’s time consuming and kinda frustrating. So i am glad I stumbled in your article. I appreciate greatly.
    Thanks ☺

  4. I just wanted to say thank you for providing these meal plans. They seriously make cooking healthy for my family SO much easier. It’s so great to have everything already planned out in a way that I can still stick to my weight watchers program. These are a life saver!!! Thank you!! 

  5. Please continue to post meal plans and grocery list. I’m an overwhelmed mom with twin babies and an ADD 8 yr old. This is more helpful than you can imagine!!! Thank you!!

  6. I am loving all your free recipes on FB. My husband and I adore your roasted cauliflower soup. It is incredible to find healthy and tasty recipes. In fact, it was a few of your recipes that also geared me up to finally buying an instant pot (should arrive on Friday.


  7. I’m doing this meal plan this week and am so excited. My jar salads are in the fridge and my breakfast bake is cooling, ready to portion for the week. Please keep them coming! 

  8. I pick and choose a few days or meals from the plans. Three out of four in my house are gluten-free, so i have to eliminate the meals that aren’t gluten-free adaptable. In my dream world, I could pick from your recipes electronically, drop them on my own planner, and have an instant grocery list. But your plans are definitely useful and a good starting plan for my own week! Keep ’em coming!

  9. Please keep supplying your meal plans. I’ve always struggled with portion size and understanding how to actually build a meal plan. This has helped me tremendously! You’ve simplified everything I’ve struggled with so I don’t need to stress, I just need to follow along (which I can totally do with ease).

  10. Avatar photo
    Brenda Christiansen

    This was my 1st week using the meal plans, and it was great! They helped me stay on my WW plan (down 35 lbs so far) and even my picky 11 year old loved the pumpkin chili. Thank you SO much for these :).

  11. Gina I LOVE your meal plans! I came to your website after a recommendation from a fellow Weight Watchers member. This is by far the BEST meal plan that I’ve seen: delicious, nutritious, and easy! Please, please keep these coming. As a new mom who also works outside the home full time, this meal planner was a fantastic time saver! My husband loved the recipes this week and my 10 month old did, too. Thanks so much for this—it’s awesome! 

    One question: what time do you post the meal plan for the upcoming week? I shop on Saturdays, and I see these are usually posted the Saturday before but not sure the time.

    Thanks, Gina!!!

  12. Love your recipes and meal plan! My husband and I plan 95% of our home cooked meals from your books, website, emails. We’ve always aimed for a 1000 calorie day to leave room for snacks, wines, or a meal out and your meal plans do just that! Also loving the Facebook posts! It makes it easier to share with friends.