Skinnytaste Meal Plan (January 8-January 14)

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*

TUESDAY (1/9)
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*

WEDNESDAY (1/10)
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*

THURSDAY (1/11)
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*

SATURDAY (1/13)
B: Breakfast Burrito Bowls with Spiced Butternut Squash (3)
L: LEFTOVER Slow Cooker Chickpea Sweet Potato Stew (3)
D: DINNER OUT!
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

Produce

  • 2 bananas
  • 2 ears corn
  • 3 limes
  • 1 dry pint fresh blueberries
  • 1 bunch fresh cilantro
  • 2 small spaghetti squashes
  • 1 jalapeno
  • 2 medium heads garlic
  • 1 pound (2 large) sweet potatoes
  • 1 medium head cabbage (9 cups chopped)
  • 2 small (4 ounce) and 3 medium (5 ounce) Hass avocados
  • 1 dry pint cherry tomatoes
  • 3 medium vine-ripened tomatoes
  • 1 large bunch scallions
  • 1 large red onion
  • 4 medium and 1 small yellow onion
  • 10 cups baby spinach
  • 1 container, bag or bunch mixed greens
  • 3 oranges
  • 1 large and 1 small red bell pepper
  • 1 medium (7-ounce) zucchini
  • 1 small bunch fresh Italian parsley
  • 2 large shallots
  • 1 pound Brussels sprouts
  • 7 very ripe medium bananas
  • 2 medium heads (24 ounce each) cauliflower
  • 1 (about 1 ¼ pound) butternut squash
  • 1 small piece fresh ginger
  • 1 large and 1 medium cucumber
  • 1 pound fresh asparagus
  • 1 small bunch or package fresh basil
  • 1 small bag baby carrots

Meat, Poultry and Fish

  • 1 pound boneless, skinless chicken thighs
  • 12 ounces raw peeled & deveined shrimp
  • 6 ounces turkey kielbasa
  • 1 pound boneless, skinless chicken breasts
  • 1 pound (4) wild salmon filets
  • 1 pound 93% lean ground beef

Grains

  • 4 ½ ounces (3/4 cup) uncooked quinoa
  • 1 2-pound bag all purpose (or gluten free) flour
  • 12 (6-inch) corn tortillas
  • 1 multi-grain baguette
  • 1 cup cooked (or 1/3 cup uncooked) brown rice

Condiments and Spices

  • Extra virgin olive oil
  • Cooking spray
  • Olive oil spray (or get a Misto oil mister)
  • Kosher salt (I like Diamond Crystal)
  • Pepper grinder (or fresh peppercorns)
  • Ground cumin
  • Chipotle paste (I like Olo’s)
  • Balsamic vinaigrette dressing
  • Ground ginger
  • Ground coriander
  • Ground cinnamon
  • Balsamic vinegar
  • Gochujang (I like TK)
  • 1 small bottle Mirin
  • Soy sauce (Tamari for Gluten Free, Coconut Aminos for Paleo/Whole30)
  • 1 small bag or container granulated sugar
  • Toasted sesame oil
  • Black (or white) sesame seeds
  • Garlic powder
  • Smoked paprika
  • 1 small bag light brown sugar
  • Vanilla extract
  • Dried marjoram
  • Paprika (preferably Hungarian)
  • Dairy & Misc. Refrigerated Items
  • 1 small box butter (you’ll need almost ¾ stick)
  • 1 quart skim milk
  • 2 (8-ounce) bags reduced fat cheddar (I like Sargento)
  • 1 small wedge fresh parmesan cheese
  • 1 small block pepper jack cheese (you’ll need ¾ cup shredded)
  • 2 dozen large eggs
  • 1 small (3 ounces) block cheddar cheese (or sub remaining reduced fat)

Frozen

  • 1 (10-ounce) bag peas and carrots

Canned and Jarred

  • 1 jar or container mild salsa
  • 1 (12-ounce) can chipotle in adobo (if you can’t find chipotle paste)
  • 1 (8-ounce) can tomato sauce
  • 2 (32-ounce) boxes vegetable broth
  • 3 (15-ounce) cans chickpeas
  • 1 (14.5) ounce can or small box reduced sodium beef broth (you’ll need 1 cup)
  • 1 (14.5) ounce can or small box chicken broth (you’ll need 1 cup)
  • 1 small jar unsweetened apple sauce

Misc. Dry Goods

  • Baking soda
  • 3 ounces (3/4 cup) chopped walnuts
  • 1 small box raisins (you’ll need 2 tablespoons)