Skinnytaste Meal Plan (January 8-January 14)

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A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. Includes calories and Weight Watchers Freestyle Smart Points.

Skinnytaste Meal Plan (January 8-January 14)

To help you jump start your goals for 2018, I am sharing another free 7-day flexible meal plan (you can see my previous meal plans here)! This is just 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.

To make it easy for you, we’ve included a more 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.

The details:

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.

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!

This week I included a meal prep dish for lunch to make ahead, and reheat throughout the week.

Skinnytaste Meal Plan (January 8-January 14)

MONDAY (1/8)
B: 2 hard-boiled eggs (0) with a banana (0)
L: Chipotle Chicken Bowls with Cilantro Lime Quinoa (8)
D: Baked Spaghetti Squash and Cheese (6) and a green salad** with balsamic dressing (3)

Totals: Smart Points 17, Calories 936*

B: 2 hard-boiled eggs (0) with a banana (0)
L: LEFTOVER Baked Spaghetti Squash and Cheese (6) and a green salad with balsamic dressing (3)
D: 3 Baked Shrimp Taquitos (8) with Guacamole (3)

Totals: Smart Points 20, Calories 997*

B: Petite Crust-less Quiche (5) with an orange (0)
L: Chipotle Chicken Bowls with Cilantro Lime Quinoa (8)
D: Sheet Pan Balsamic Herb Chicken and Vegetables (3)

Totals: Smart Points 16, Calories 930*

B: Petite Crust-less Quiche (5) with an orange (0)
L: Chipotle Chicken Bowls with Cilantro Lime Quinoa (8)
D: Slow Cooker Chickpea Sweet Potato Stew (3)

Totals: Smart Points 16, Calories 844*

FRIDAY (1/12)
B: Petite Crust-less Quiche (5) with an orange (0)
L: Chipotle Chicken Bowls with Cilantro Lime Quinoa (8)
D: Gochujang-Glazed Salmon (2) with Cauliflower Fried Rice (1) and 6 slices cucumber (0)

Totals: Smart Points 16, Calories 1,038*

B: Breakfast Burrito Bowls with Spiced Butternut Squash (3)
L: LEFTOVER Slow Cooker Chickpea Sweet Potato Stew (3)
Totals: Smart Points 6, Calories 404*

SUNDAY (1/14)
B: Lowfat Banana Nut Bread (4) with ½ cup blueberries (0)
L: Roasted Brussels Sprouts and Cauliflower Soup (3) with 2 ounces multi-grain baguette (3)
D: Unstuffed Cabbage Bowls (8)

Totals: Smart Points 18, Calories 812*

*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 mixed greens, carrots, tomatoes, cucumber, chickpeas, scallions and shaved parmesan with 1 tablespoon balsamic vinaigrette

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  1. Thank you so much for these meal plans. You make it so easy to follow. I try to be 100% but I do get off program it has been tough since Christmas which probably others feel the same.  Love the meal plans.

  2. Hi, I was wondering if you have any meal plans with smart points before freestyle came out? 

  3. these menus and the planning are so helpful! THANKS

  4. yes thank you too! i am a new diabetic and i am trying to teach myself how to eat better and your plans are really helpful especially while i am still in the panic and run phase lol…

  5. I discovered your website recently. I’m very excited about the recipes and the WW friendly meal plan, which I plan to try this coming week. Do you have any suggestions for substitution options for bananas (breakfast days 1 & 2)? I’m okay with them mixed into something (like the banana bread), but I really don’t like bananas enough to eat one plain. Given how healthy and filling they are, I’ve had a very hard time finding a substitute. Any suggestions? Thanks!

  6. Thank you so much for doing this. This is what I’ve been looking for, it will be so helpful!

  7. Please don’t stop posting these weekly meal plans! I love them!

  8. These are so helpful! Thank you for posting these!

  9. Thank you so much for publishing the weekly menus!! I just found this website but I am super excited to spend more time here. I feel like this will help me be better organized ( I hate wasting food!!) and do a better job of sticking to my Weight Watcher’s plan and achieving my weight loss goals. I’m actually making the Bananas Foster French Toast casserole this morning. None of the receipes I have seen seem very difficult. I love to cook, but I work full-time and I’m a student, so quick and easy is the key right now.

  10. I LOVE that you are providing full daily plans!!!! Thank you so much 🙂

  11. We are trying out your weekly meal plan for the first time and are excited to see how it goes. The grocery list is super helpful. Thanks so much for sharing these!

  12. Love, love, love these recipes and meal plans! Your recipes are amazingly flavorful and yet easy to make. You have simplified my life, thank you! The biggest issue I have had with tracking calories in the past is that I tend to either overestimate calorie or underestimate them. This has taken so much guesswork out of it. I appreciate your hard work. AND the grocery lists! I’ve been telling everyone to buy your books and check out your website. Keep it up! <3

  13. Thank you for the weekly meal plans–I have used them the last two weeks and it was a fantastic jump on 2018–the only downside is that now I am missing your fantastic dinner-only shopping lists (which I used to lose 35 pounds in 2017). No worries, though because thanks to you, I I can go back and use an old dinner plan list. We practically had no repeats of dinner all year thanks to the plans and now we can relive “old” favorites!

  14. This is so awesome! Is there a plan for Jan 15 -21? I couldn’t find one. This would be awesome if you did this every week!! Counting calories or even points is so much work! Especially when I’m cooking a meal. I have to cook it, measure it out to see how many servings and what size, then put it all in a recipe calculator. It’s annoying. I love how you put the actual serving size in the nutritional facts.

  15. Made sheet pan Herb chicken and vegetables. So easy to make and so delicious!!  

  16. Thank you so much! I just discovered your site and in love already 🙂 

  17. Gina, thanks so much for sharing all of your efforts with us. The shopping list is a great addition!
    3 friends & I resolved to eat more healthy & lose those pesky final pounds using your meal plans & recipes. We meet on Sunday afternoons to weigh in with each other (accountability!), gossip, & finish any remaining meal prep. We are each responsible for preparing 1 dinner & either a breakfast or lunch, then divide & send everyone home with their weekly meals.
    Our system may not be perfect, but it seems to work for us. As singles, none of us looks forward to cooking every night, & we don’t enjoy eating the same leftovers every night, either. In addition to sharing meals, we’re each others’ biggest fans. We WANT each other to succeed, so we also share encouragement & helpful hints to use for the following week.
    A little long-winded, but the point is this: What you’re doing is such a great starting point & is SO appreciated! We’ve only tweaked it to make it a lifestyle that has also strengthened our friendships. Thanks again, Gina! Love & blessings to you & yours….

    • What an awesome story Esther! Thank you so much for sharing! Keep up the great work and let me know how you guys are doing!

  18. These are amazing. I love the grocery list with the meal plans. it makes it so much easier to use the meal plans. Thank you so much for doing these.

  19. Please keep posting these! I used this weekly meal plan and moved some things around, but everything has been delicious!

  20. This is brilliant! Thank you so much for all the hard work that went into this- the shopping list is such a bonus!