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

Skinnytaste Meal Plan (January 29-February 4)

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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.

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.

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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.

  13. Please keep sharing!  I use these to plan out my meals for the week!  I upload straight to the all list app to grocery shop.

  14. Please keep them coming. This is my first week using and made meal planning and grocery shopping so much easier.  Not to mention it’s delicious meals. 

  15. Thank you Soo much for these meal plans! I am in my third week of using them,and I think I’ve found the Holy Grail: a meal plan that is healthy, tasty, cost-effective, simple to prepare, and that keeps me on track and also is practical for the whole family! Many of the recipes have gotten rave reviews from the hubs and even my super-picky 4 year old. The only thing I would add is snack ideas, but I read somewhere else that you are already planning to add those in future. So thank you so much, and PLEASE keep them coming!

    1. Snack ideas would be great, but please don’t add them to grocery list. If I don’t use them it would be hard to eliminate from grocery list unless they were very simple. Thanks!!

  16. This is awesome! and I will totally start this for next week! Thanks so much for doing this! Does anyone know if there is a way to import these recipes into the WW app like you an in myfitnesspal?

  17. This is incredible. I love weight watchers but struggle with meal planning and need something very strict because I am bad at portion sizes. I LOVE that there is no thinking involved in this!! Gives me what to eat and how much, and even includes a no-brainer shopping list. Oh yeah, I also hate creating my own shopping list— haha! You have done the work for me! I also love that the dinners and weekend food is family friendly! I will be coming back here again and again. Wow. This is invaluable to me.

  18. I have been following your meal plans with some lifestyle weeks and swaps and I am on ww too. First, I love the food. Second I love the kids love the food. Third, I love how I am somehow still in control even when I am off ww track … I love the wiggle room but I love the food too. Thank you. Finally, your site unlike some others is very well put together and i like that you make sure things work. Everytime. 

  19. My mom just started WW and I am going to share this with her. This is going to make her life much easier! These meal plans are amazing! Thank you! 

  20. I love the meal plans. They make it easy on me to meal plan when I have a busy week and offer inspiration when I need to find meals to make on weeks I feel adventurous.

  21. I just ordered all the ingredients and am setting off on my first week of meal planning. I’ll let you know how it comes out – please keep posting!

  22. Hi Gina!  Please keep them coming.  My husband has fought me for YEARS to improve his eating habits.  We just got back from a cruise and are (first off, fat) and decided to get our nutrition back in order.  We started off with the zucchini soup.  Let me tell you, he was hooked!!  We’ve been married almost 15 years and I have NEVER seen him so excited about something I made!  I am so excited to use these weekly plans to get us healthy!!  <3

  23. Avatar photo
    Anna Gustafson

    Thank you so much for doing these meal plans! My family of four is absolutely loving them. I have also turned on my in-laws and my entire Weight Watchers meeting to them. It’s such a game-changer.

    It’s really kicked my weight loss up a notch and I need to get these last 10 lbs off. Please keep them coming!

  24. please please keep them coming!! I love your meal plans. i do edit them a tad to add meat to the vegetarian ones since my husband loves his meat but other than that i love them.

  25. Yes! Please keep sharing your meal plans, I find them super helpful! I usually sub out one meal a week with something else – but it tends to be a meal that I didn’t get to from the week before! Otherwise, I have been following them almost exactly – and my whole family is benefiting!

  26. Avatar photo
    elizabeth picone

    This is my first time using your meal plan. I am relly looking forward to my week. I love your cookbook.

  27. Your meal plan is really amazing! I used to eat the whole week with salad and got bored of them.
    I found it some recipes really meet at my taste, like I’m into Sausage, Cheese and veggie egg bake.
    Cannot wait a second to try it tomorrow!!!

    Thanks for your sharing a lot 🙂

  28. I love the meal plans!!! My husband and I started last Monday and I have already lost 5lbs and he has lost 7! Thank you so much 

  29. Avatar photo
    Amanda Walter

    I use your plans exclusively every week. I look forward to seeing what you have planned for the week. Thank you so much for making healthy meal planning so much easier for myself and my family. Please keep these coming!

  30. I love the meal plans!! I don’t follow them all but love to get ideas from them, I’ve made so many of your meals!

  31. Please continue to share the meal plans! This is so incredibly helpful! You take the anxiety out of grocery shopping. I’ve been following your site since you started & recommend you to everyone 🙂

  32. Yes! Please keep them coming. I just started using these lists and they really help to keep me on track for the week!

  33. Avatar photo
    Jessenia Rodriguez

    This is great and super helpful! I’ve printed my grocery list and will be set for the week.

    Please keep them up; will definitely help for planning for the WW freestyle plan

  34. Avatar photo
    bonnie alexander

    Thank you for your thoughtful meal plans,   I am single and have problems with food waste and coming up with meals to help me on my weight loss plan.       I love your cookbooks, and blogs, and again I appreciate each and everything you do for those of us less inclined to meal planning

  35. Sean, I made the Garlic Knots with gluten free flour several days ago and I am still enjoying them. I believe they taste even better leftover.

  36. I just started a team weight loss challenge at work and am using your meal plans to help achieve my goal. Do you think the shrimp cakes and garlic knots could be made a few days earlier and then reheated? Thanks!

  37. I love your recipes. I follow WW and am trying to keep weight off that I’ve lost, so love the different recipes. They are always so good. 

  38. SO grateful for your meal plans and generosity. You are a gift to all of us readers. Thank you. Also, my deepest condolences on the loss of your father. I remember hearing this poem that Maria Shriver read at Tim Russert’s funeral & wanted to share with you.

    The Little Ship
    I stood watching as the little ship sailed out to sea. The setting sun tinted his white sails with a golden light, and as he disappeared from sight a voice at my side whispered, “He is gone”.

    But the sea was a narrow one. On the farther shore a little band of friends had gathered to watch and wait in happy expectation. Suddenly they caught sight of the tiny sail and, at the very moment when my companion had whispered, “He is gone” a glad shout went up in joyous welcome, “Here he comes!”

  39. I also love the meal plans! Especially helpful when it lets me make rge most of my grocery shopping rather than buy ten million ingredients for various things. 

  40. Wow, this meal plan looks amazing. I’m definitely going to give this a try. I’d come on for a recipe, originally, but this is a really big help for meal planning.

  41. Gina,

    I love the meal plans. I don’t always make everything on them but they really help me frame my week on WW. I have honestly never found a recipe source that I have had so much success with and have gone back to on so many occasions for so many recipes. I am really looking forward to the jarred salads and the turkey pumpkin chili this week. Thanks for all of the amazing ingspiration

  42. Yes, I use these plans, keep them coming please. We eat all of the dinners with mostly leftovers for lunch.Thank you for all you do.