Skinnytaste Meal Plan (January 7-January 13)

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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®.

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®.

Happy 2019! This week’s meal plan I have created two dishes for you to make ahead for the week, the Bell Pepper and Potato Frittata for breakfast and the Turkey Taco Salad Meal Prep for lunch.

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 (1/7)
B: Bell Pepper and Potato Frittata (1) with 1 ounce avocado (1) and a pear (0)
L: Taco Salad Meal Prep* (7)
D: Dad’s Creamy Cauliflower Soup (2) and 2 Easy Garlic Knots (4)

Totals: Freestyle™ SP 15, Calories 851**

B: Bell Pepper and Potato Frittata (1) with 1 ounce avocado (1) and a pear (0)
L: Taco Salad Meal Prep* (7)
D:  Turkey Enchilada Stuffed Poblanos Rellenos (6) with Cilantro Lime Cauliflower “Rice” (1)
Totals: Freestyle™ SP 16, Calories 891**

B: Bell Pepper and Potato Frittata (1) with 1 ounce avocado (1) and a pear (0)
L: Taco Salad Meal Prep* (7)
D: Cauliflower Rice Chicken Biryani (1)
Totals: Freestyle™  SP 10, Calories 818**

B: Bell Pepper and Potato Frittata (1) with 1 ounce avocado (1) and a pear (0)
L: Taco Salad Meal Prep* (7)
D: Cheddar Corn Chowder with Bacon (7)
Totals: Freestyle™ SP 16, Calories 906**

FRIDAY (1/11)
B: Greek Yogurt with Berries Nuts and Honey (5)
L: LEFTOVER Cheddar Corn Chowder with Bacon (7)
D:  Sheet Pan Teriyaki Salmon and Vegetables (4) (Recipe x 2)
Totals: Freestyle™ SP 16, Calories 886**

B:  Spinach Ricotta Quiche (5)
L: Chicken and Shrimp Laap (4)
Totals:  Freestyle™ SP 9, Calories 445**

SUNDAY (1/13)
B: LEFTOVER  Spinach Ricotta Quiche (5)
L:  Tuna Lettuce Wrap with Avocado Dressing (2) (Recipe x2) with an apple (0)
D: Chicken Cacciatore (3) with 1 ½ cups Roasted Spaghetti Squash (0) and a green salad** (0) with 2 tablespoons light balsamic vinaigrette (2)
Totals:  Freestyle™ SP 12, Calories 800**

*Prep Sunday night for Mon-Thurs lunch, if desired.

**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 6 cups mixed greens, ½ can chickpeas, 2 scallions and ½ cup: tomatoes, carrots and cucumber.

Skinnytaste Meal Plan (January 7-January 13)

**  google doc

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  1. Thank you! Love the free meal plans and your blog!!! The meal plan really helps give a little bit of structure to my week. And then if I have random food in my fridge that I need to use up (or an amazing grocery deal), I can just search your blog for a different recipe and substitute it in the meal plan. Thank you!!!

  2. This is awesome! I will start next week. Just had a baby and was looking for easy healthy options. Just one question: Is the amount of food on the grocery list and recipes only for one person?

    • 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

  3. Thank you, thank you, thank you! I have been doing the same thing with my WW recipes. You have saved me oodles of time especially by providing the detailed grocery list. Please continue preparing these weekly menus with the recipes, shopping list and google chart. You rock!

  4. What are the numbers next to the days of the week for ? eg. Monday (1/7) – thanks for your site. It’s great.

  5. I use these every week! Please don’t stop sharing. I honestly have no idea how I’d stay on plan without these! Thank you so much for putting them together.

  6. Thanks so much for inspiring me weekly! I am on a weight loss journey – I have been for most of my life. And your recipes, website and meal plans (and cookbook too) provide the motivation and inspiration I need.
    Thanks so much for your work and dedication. It is very much appreciated!

  7. This weekly planner is truly a amazing!!!! Thank you so much for all the time, energy and truly wonderful recipes.

  8. Is there any way I can prep ahead on some of these dinner meals and throw them in the freezer? I am 36 weeks pregnant and know I’m not gonna wanna do anything the first couple weeks and I love your recipes!

  9. Keep sharing! These are great!

  10. Amazing meal plans! Thank you so much for supporting my weight loss goals with meals my whole family loves! I’ll be returning week by week to plan our meals!!!

  11. I’ve used many, many of your recipes over the past year. This is first week trying the meal plan. So far loving it!

  12. Please keep the meal plans. I look forward to them every single week, and I honestly don’t feel I would be successful on WW if I didn’t know about your website. I own all of your cookbooks! My mother, husband, and even 17 year old daughter love your recipes!

  13. Thank You!!!

  14. Can’t wait to get started with you meal plans and I’ve told all my friends that are starting a Biggest loser with. It looks to easy and affordable. Thank you!

  15. This will be my first time using them and I am excited! I am a household of 1 so definitely had to pare down but that just gives me even more options! 🙂

  16. Thank for you for putting these together and all the hard work and love you put into this! Yes we use them!

  17. Thank you so much for putting these together, Gina. They make prep, shopping, and healthy eating so much more doable.


  18. This looks so amazing. I love eating soup on cold winter nights 😀 Thank you so much.

  19. I love these plans so please keep sharing. I use them all the time for guidance and ideas. I thank you so much for all the help you give me!

  20. Love the Weekly Meal Plan with recipes!! Please keep posting. It’s a big help.

  21. I started last week using the meal plan and I love it!

  22. Thank you very much for replacing the Google Docs button. I have used it many times to reuse a favoured plan.

  23. I’ve also been using the weekly plans. Thank you! 

  24. Awesome as always!!! Happy New Year to you, and a GIANT THANK YOU for being there for us!! -db

  25. I am all in and have been since 2012, don’t stop! 🙂

  26. Nevermind, found! I was looking for a link!

  27. Perhaps I’m being dense — where is the grocery list? I can’t find it on this page.

  28. Hi! Will you posting the top recipes from 2018? That is always so helpful !! 

  29. This will be my second week using these meal plans and I LOVE it!  It works perfect for my breakfasts and lunches; and to also feed my family of 4.  So far all of the recipes have been a hit!  Thank you so much!

  30. This will be my first week. Can’t wait to try it!

  31. I noticed that some dinners are soup. Is there something else you could recommend we have with that. I don’t believe soup to be enough for a dinner

  32. Yes we use these!

  33. Excited to start using these!! Thank you for the work you do!

  34. What are the numbers in brackets beside each meal for?

  35. I’m learning macros and spent HOURS trying to figure out how to be vegan and still fit a low carb split — until I found this page. I swapped meat and dairy products with soy and supplemented with protein shakes, and I can actually fit my macros!!! <3 thank you! 

  36. Ugh! I love these so much. I had a hard time finding the google doc, but then I looked again and it was there. idk what is wrong with my eyes today… You are absolutely the best!

  37. Thanks for the fresh ideas . . .time to stop the holiday eating spurge and get back on track. I’ve only put 5 pounds on through the holidays so I’m not worried, but it always makes my body feel better to stop the sweets and eat healthy again 🙂

  38. I’m using them! I’ve been waiting patiently for this week to come out. I’m a little bummed that you are not doing the google chart with it anymore, but I still love it. Thank you for all of your hard work. It really saves me! My whole family loved the pico de gallo eggs from last week.

  39. This is amazing!! Thanks so much and just what I needed to start the new year 🙂

  40. I love these. Thank you for all your work putting them together.