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! 

  21. I love that you do this weekly!  Keeps me on track and gets us out of a rut. And the shopping lists are very helpful. Thanks!
    Oh, the Easy Bagels are a hit. So easy and good. 

  22. LOVE THIS!! Thank you and please keep doing itttt

  23. YES please keep doing it. I use this and it makes my life so easy! 

  24. Please continue the meal that you include the WW SP too.

  25. Love this!

  26. Yes, please continue the meal plans!!! I LOVE this idea so much.

  27. I love your meal plans. I hope you don’t stop.

  28. I will definitely be trying this, although I’m a week behind. This will be what I use for next week. Thanks for taking the time to create this! Would LOVE it if you continued!

  29. New fan here!! My SO and I just started counting calories a few days ago. I was going nuts looking for recipes and using food calculators lol. Please continue to create these meal plans! I appreciate how you have broken the recipe down for calories and servings. More importantly, you tell how much a serving is. I can’t thank you enough!!

  30. I’m new to the meal plans but love love love it so far!!  Thank you.

  31. I’m gonna burn all my calories standing around the kitchen chopping cooking and and hoisting my slow cooker instapot Dutch oven. Great workout plan!

  32. This week’s menu is amazing! Made the Chipotle Chicken and Cilantro Lime Quinoa last night and so excited to eat the leftovers. I am also excited to make gochujang salmon again. Have made it once before and it is one of my favorite ways to eat salmon.

    Gina – Thank you so much for the weekly menu plans! It has made meal planning so much easier. I am already looking forward to see what is on next week’s menu!

  33. This is awesome! I have always loved the meal plans, the addition of thr shopping list is so helpful. Thank you!

  34. Pleeeeease keep doing this! I’ve used your site on and off for the past five years, but now that we are a family of five, I am loving the meal plans! The more detailed grocery list was exactly what I was wishing for. Thank you for all of your hard work (and yummy food!)

  35. I really want to buy the meal planner, as I’ve read your blog for years, but have not tried this newer feature. I just had a new baby this week and my family is going to need some planning and my husband is really going to help with lots of cooking! But, your new meal planner isn’t on like you said or available on amazon prime? When will I be able to order? Thanks!

  36. Thank you Gina for all your hard work. We were referred by a friend and I appreciate so much all the hard work you have done. Your meal plan is going to make our transition into healthy eating so much easier. I am completely clueless and did not know where to start. We went and bought all the groceries and prepared the lunch for the week. I just doubled it for my Husband and I. I am very excited to what my kids think of the recipes this week.

  37. Thanks for doing this Gina!! I really love how you’ve broken it down this year, with calories to boot! The Shopping list is super helpful, please keep sharing these!

  38. This has been wondering and yes please continue to do so as I it very handy and helpful to have everything in one place. Question do you follow weekly themes or how to do you come up with what you’d like to cook? Slow cooker sunday, etc.

  39. Love this list! I love all the recipes on it – really making it easy to get started in the New Year this year!

  40. I am definitly going to try this , I’ve printed off the shopping list just now!!! Thank you so much.

  41. Thanks so much for these awesome weekly meal plans. You always do a great job.

  42. Hey Gina, what a great idea of Meal plan. Thanks for sharing this post. 🙂

  43. Gina,  I don’t generally comment on websites, but I wanted to request that you continue the weekly meal plans for those of us who need major inspiration help.   I’ve been following you for nearly two years after a recommendation from a WW friend.   At WW  I tell anyone who asks for ideas about your site.   I also appreciate your changing (and including) the new Freestyle points on your recipes, as I am too lazy to run recipes through the “Recipe Builder” function in the WW app.  It encourages me to track more accurately.  Thanks so much ☺️

  44. Please keep sharing!!! This is exactly the kind of ready-to-go meal plans I look for that help me plan/shop. Thanks for doing this and I always love your recipes!

  45. I have done TONS of research on meal planning and have used websites, blogs, books… Etc etc to help me. This really is the best way to do it- snacks and meals but with room to improvise each day. I absolutely love the set up. There is structure without being completely rigid. Perfect! Thanks so much Gina, please keep them coming. Every recipe I’ve ever tried of yours has been wonderful! Not just for me, but my whole family has loved them all!

  46. Thank you for making this available. It really does make it easier for a working mom. I have tried many of your recipes and my family had enjoyed all of them. I’m currently on a Whole 30, so I really appreciate the recipes that are compliant. Thanks, again!

  47. This weekly meal planner is fantastic. I have read your blog for years but seeing your suggestions puts new fun recipes into the weekly rotation and the family loves it.. Please keep it up!

  48. Yes, please keep the meal plans coming.  We have been using and loving your recipes for years and having these meal plans have been wonderful.  Lunch surprises me everyday and I love having ideas and a plan ahead of time.

  49. Thank you Gina!!!! I’ve tried so many meal plans before, but know that my husband and I will enjoy yours the most!!! This is awesome! Thank you for sharing!!! 

  50. Thank you so much for taking the time to put all of these amazing recipes together! I have a question about the Butternut Squash Cheese dish. On the recipe it says it is 6 points, but you have it as 4 points in parentheses. Do you know which one is correct?

  51. We love the weekly meal plans and shopping list. Thank you for what you do!

  52. You are my hero!  I love, love these meal plans.  I can’t thank you enough !!!

  53. Please keep sharing!!! Your recipes are amazing and so flavorful! You make doing the weight watchers plan so easy. I have also enjoyed both of your books. ????

  54. This is awesome! And I love the grocery list. Will be trying these new recipes this week!

  55. I love all the recipes of yours that I’ve tried, and I love the idea of the weekly planners (especially with the shopping list), but since my husband is pesco-vegetarian, they don’t work for me. Maybe you’d consider adding one week that’s all vegetarian?

    Even though I personally don’t use the meal plans, I think they’re organized better than most I’ve seen, and I’m sure they’re really useful for others. If I didn’t have to deal with mostly vegetarian meals, I’d definitely use them. I wish I could find something similar that would work for our needs, but I guess it’s just not common enough. The only vegetarian ones I’ve seen so far aren’t nearly as well done as yours.

  56. Hi, Gina! These are pretty useful, even though I don’t follow them to the letter as I live alone and that would generate a ton of leftovers. Often I’ll either halve the recipes (and freeze) or skip half the plan.

  57. I am so excited for this week’s meal plan! I have followed the last 2 and have enjoyed them very much! But really, I’ve been following you for a couple years and all your recipes are great! Thanks for all your hard work!

  58. Yes, these are very helpful! I hope you will continue to post them!

  59. Thanks! This looks great. Very affordable and healthy. A great start to a new year. I would love more in the future!

  60. Love your recipes and meal plans! Are you using the new Freestyle? Thank you for your delicious recipes!

  61. If we need more than 1500 calories a day, should we increase our portion sizes of this meals or fill in the extra calories with snacks?

  62. Love this! Thank you so much!

  63. This is wonderful!  Thank you!

  64. Thank you! Thank you! Thank you! I love these meal plans!!! It gives me the direction I need right now!

  65. I had been looking for a meal plan combined with grocery list for a long, long time but gave up because everything I found and tried fell short or was super complicated. I ran across your site somewhere and this is my first week trying it, but it looks like a winner! Thank you!

  66. Love the weekly instead of just dinners please continue!!!!!

  67. I love your recipes! Please keep them coming. I, and so many others, appreciate your hard work! Thanks so much!!

  68. These are such a helpful tool for my meal planning. I cook 5x your recipes each week and I have never been disappointed. Your meal planner came a few weeks back and I love it! Great tool! Keep it coming!

  69. Love these meal plans, Thankyou so much for all you do 🙂 I hope you continue to offer these and your amazing recipes.

  70. Hi Gina, I LOVE your weekly menu plans! Please don’t quit posting them!!

  71. Gina, thanks so much for doing this. I recently re-joined Weight Watchers and love the new Freestyle plan. I bought an Instant Pot last summer and am a little intimidated by it but your recipes take a lot of the uneasiness away. I look forward to using it more often. I also have (and love) both of your cookbooks. Please keep the weekly plans coming. ?

  72. Love these meal plans! Please continue to share them.

  73. Gina, I found your website a couple years ago and I LOVE your recipes.  My family and guests do too! The biggest hit this past week was the Parmesan Chicken.  I really appreciate the shopping list—that’s great—but, may I make one suggestion? Would it be possible to somehow indicate (with letters in parenthesis) which ingredient on the shopping list is for a particular recipe? For example, “Chicken Parmesan (A)” would have ingredients on the shopping list like “mozzerella (A)” and “marinara (A)”. That way, if we print the shopping list and we know we won’t be making a couple particular recipes on the list that week, then we can quickly find those ingredients on the list to cross off or delete. Thank you for all you do. I was so excited to see your first meal plan of the year and I’m looking forward to using the second one!!

  74. I love receiving your meal plans.  I could never come up with something like this myself.  I always have too many calories or not enough diversity with veggies and fruits.  Thank you.

  75. Wasn’t digging the new Weight Watchers plan, but this will make it MUCH easier. Thank you so much!

  76. These are wonderful! I just joined Weight Watchers and it’s sometimes tough to come up with idas for healthy and great tasting meals. You’ve 100% nailed it! Thank you for including breakfast and lunch options. Menus write themselves after a visit to your page!

  77. Thank you I love the new format.

  78. Yes! I’ve been using your site for a long time and this has been a wonderful addition and very helpful!  Please continue to do them! Thank you!

  79. Your meal plans are the basis of my plans. I will sub some other recipes in and out based on my kids’ schedules and their picky tastes.  I appreciate the springboard and the caloric and WW. points information.  lunch and breakfasts are the hardest to plan for my husband and myself  so your simple and doable ideas are so very appreciated!!!!

  80. I really enjoy your weekly menus. Thank you for sharing.

  81. Love these! Please keep sharing them! I have really enjoyed your site and your cookbook. Everything I have made has been delicious! Keep up the good work ????

  82. Thank you so much for doing this! I’ve start weight watchers and have been struggling with meals for myself and my family. I know this has to be a lot of work, but it is very appreciated!

  83. Yes please and thank you!

  84. I love these meal plans and the grocery lists! I have been following Skinnytaste and making your meals for a few years now and I have  never been disappointed!! I love both of your cookbooks and your product recommendations! Please keep these meal plans coming! This busy hockey, dance and band mom needs all the help Ishe can get!!  Thank you! 

  85. Gina, I joined WW August 1st, 2017, and I cook one of your recipes every single night for dinner. I haven’t cooked a repeat yet. Best part is my 19 month old eats everything I cook per your recipe. I’m down 46lbs and my husband loves the great tasting food and variety. Thank you for all your hard work with the points and calorie counting. 

  86. I use your meal plans every week, please keep them coming! Thanks for all you do!

  87. Your weekly meal plans are really helpful and make it so much easier for my family.  Please keep sharing!  

  88. Definitely love the meal plans!

  89. These are so very helpful, essentially what I have been doing each Sunday with your cookbooks, but already done for me! That’s a win for this busy new mom. I especially like the grocery list broken down by category. Thank you for your tasty recipes and hard work organizing and sharing these meal plans!

  90. Yes, please keep sharing!! I cook your recipes maybe 3x a week and a plan to streamline ingredients & the cooking process etc is so so helpful. Actually, this is what I thought your planner was when you first mentioned it, rather than a one we fill in ourselves. Thank you!

  91. This is great! Thank you for sharing! I basically only cook your recipes and my family loves them. 

  92. Hi Gina! I’ve made your entire week of food for my husband and I for healthy living and losing weight. Not only is your food creations easy and quick to create but they are incredibly delicious. I have found some of these sites to be hit or miss on taste or too complicated. Not yours. Every single recipe is flavorful and delicious and my first week I lost 5 pounds. I even cheated and had adult beverages and chocolate .
    Thankyou for doing what you do and we truly appreciate you.

  93. Thank you! Very helpful for me on weight watchers freestyle.

  94. Thank you, Gina. You have taken all the guesswork out of meal prep for my family and I. And, the meals are healthy. You’re a rock star :)! Keep um’ coming!!

  95. Awesome, thank you

  96. yes! I love these! I hope you will continue the meal plans 🙂

  97. This is wonderful!  Thank you for the point breakdown!!  Your recipes are always delicious!

  98. I love your recipes,probably cook 2 to 3 of them a week. My husband is a Diabetic and the nutritional breakdown is a big help. Thanks for all your hard work. 

  99. These are awesome!! Please keep sharing. I’m on a bit more restrictive diet than this but thsee are a fantastic help!! Thanks for generously sharing all your hard work.
    Good health is a journey. And you selflessly make it a bit easier.
    Thanks again !

  100. Thanks so much for doing this! While I might not follow it exactly, I appreciate having it for new ideas.