Skinnytaste Meal Plan (January 6-January 12)

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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 updated WW Smart Points.

A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.

Meal Plan

Ready to get back on track? Let’s do it! Have you seen my post of the Top 25 Most Popular Skinnytaste recipes of 2019 ? Did you favorite make it?

WW has changed their plan to now include a Blue, Purple and Green Plan. All the recipes on my blog are updated for the Blue plan. I’ve been updating all my recipes (over 2000) and have completed 2019 with the other two colors, and I am working my way down so please be patient.

Why Should Everyone Meal Plan?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!

About The Meal Plan

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! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! 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 WW Blue SP 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 (1/6)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Meal Prep Greek Chicken Rice Bowl (10B 13G 4P)
D: Turmeric Roasted Sweet Potato and Macadamia Soup (5B 5G 2P) with a green salad* (2B 3G 2P)
Totals: Freestyle™ SP 22B 29G 13P, Calories 981**

B: 2 hard-boiled eggs (0B 4G 0P) and a banana (0B 0G 0P)
L: Meal Prep Greek Chicken Rice Bowl (10B 13G 4P)
D: Cilantro Lime Fish Tacos (6B 6G 6P) with Quick and Delicioso Cuban Style Black Beans (1B 3G 1P)
Totals: Freestyle™ SP 17B 26G 11P, Calories 1,091**

B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Meal Prep Greek Chicken Rice Bowl (10B 13G 4P)
D: Pork Chops with Mushrooms and Shallots (6B 5G 5P) with Roasted Parmesan Green Beans (1B 1G 1P)

Totals: Freestyle™ SP 22B 27G 15P, Calories 903**

B:  2 hard-boiled eggs (0B 4G 0P) and a banana (0B 0G 0P)
L: Meal Prep Greek Chicken Rice Bowl (10B 13G 4P)
D: Kale and Potato Soup with Turkey Sausage (5B 5G 3P)

Totals: Freestyle™ SP 15B 22G 7P, Calories 899**

FRIDAY (1/10)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: LEFTOVER Kale and Potato Soup with Turkey Sausage (5B 5G 3P)
D: Basil-Parmesan Crusted Salmon (3B 6G 3P) with Roasted Cauliflower Rice with Garlic and Lemon (2B 2G 2P) and
Wilted Baby Spinach with Garlic and Oil (1B 1G 1P)

Totals: Freestyle™ SP 16B 22G 14P, Calories 965**

B: Huevos Pericos (2B 8G 2P) with 1 ounce avocado (1B 1G 1P)
L: Veggie Lasagna Stuffed Portobello Mushrooms (6B 7G 6P)

Totals: Freestyle™ SP 9B 16G 9P, Calories 553**

SUNDAY (1/12)
B: Easy Bagel (3B 4G 3P) with 2 tablespoons light cream cheese (3B 3G 3P), 6 slices cucumber and 4 slices tomato
and 6 red onion rings (0B 0G 0P)
L: Loaded Nacho Chicken Tostada (5B 7G 5P)
D: Instant Pot Chicken Parmesan (4B 5G 4P) with 2 cups zucchini noodles (0B 0G 0P)

Totals: Freestyle™ SP 15B 19G 15P, Calories 840**

*Green salad includes 6 cups romaine, ½ cup each cucumber, tomato, carrots, chickpeas and light vinaigrette.
Freeze any leftover soup you/your family won’t eat.
**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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  1. My daughter had showed me your website because I am new to WW and I was stressing how to do a meal plan, with a shopping list and being able to order the groceries was a double plus. I have used one week and it was easy for me. it lessened my stress load. It also helped me in my mind on where to start and what to eat. You have recipes that are easy for me to understand and ingredients that I usually have on hand. I had found that on many healthy eating websites, they would not work for me because I never buy what they have and have not heard of some of them. I was reading this meal menu and saw where you asked for us to comment. I am definitely going to continue to use your meal plans. You work so hard on these and spent so many hours on these. And then to go back and change the points on all your recipes when WW changes their plans. Thank you for doing this for people like me who get overwhelmed and quit. This is one less stumbling block that I have and it makes it so easy for me. I am now excited to go online and look at your plans and recipes. THANK YOU

  2. I have been wanting to try your meal plans for a while and guess what! I am gonna start this week!! I can’t wait!! Thanks so much! I also have your book and love your recipes!! 

  3. I’m loving these meal plans! Thank you so much for sharing them!

  4. these meal plans are amazing! please keep it up!

  5. thank you thank you thank you
    these meal plans are awesome.
    you make my life so civilised
    appreciate all your time that you take to do these, it does not go by un- noticed.
    have a great day.

  6. Thank you for these meal plans! They are awesome!

  7. I am brand new to these.  Do you post on Sundays? I love the whole idea. I am excited about breakfast and lunch being included and the dinners look fantastic. Both my husband and I can’t wait to get started. 

  8. Please, please, please keep publishing a weekly meal plan! And take a breath, because this is going to be long…

    I am a very loyal fan of yours. I’d say 90% of my cooking is with your recipes. I’ve bought all your cookbooks, even though I’ve only used one recipe from them – I prefer the convenience of the online content (I frequently do my meal planning at the last minute during lunch at work).

    Given that I have used your recipes nearly exclusively for years now, how did I not know you I didn’t even know you did meal plans!!! I have said a million times that, while I love cooking, I hate meal planning. I BEG my husband to suggest dinner menus. For some reason, I discovered the meal plans last weekend and started using it immediately! There are just two of us, so I didn’t make all the dinners, meals, but my goodness everything has been great. I’m giving the kale/potato recipe a try tonight (simmering as I type!). I usually make a much more caloric version of this so I’m looking forward to trying this.

    While I initially started using your recipes because they are delicious, I am now trying to actually lose weight (joined WW last month) and man did I succeed this week – all because of what you do. Love your site and recommend your recipes to anyone that will listen. I have never been disappointed by any recipe – my absolute favorite is the naked Persian turkey burgers! which oddly enough is the one recipe I’ve used from your cookbooks, which now gives me pause about not using them further… Also, the chicken enchilada soup is a staple in my house year round).

    And finally, I feel like I spent less this week at the grocery than I have in a LONG time. Budget friendly, weight loss friendly, and delicious. What more could we want from you? Well, I’d like to go to Greece with you next time, but I’m trying to be realistic. 😀

  9. My husband is working on his blood sugar, I am working on my weight, and one of my kiddos is gluten free. Your menus somehow meet all our requirements and are delicious as well! Thank you thank you!