Healthy Diet

Skinnytaste Meal Plan (January 13-January 19)

posted January 11, 2020 by Gina

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

This weeks meal plan contains most of the recipes from the Best Of Skinnytaste Recipes 2019. I hope you enjoy them! Which recipe is your favorite?

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 2019! There was a print error last year, but it’s perfect now! You can order it here!

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 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 (1/13)
B: Freezer Breakfast Burritos* (4B 7G 4P)
L: Spiralized Greek Cucumber Salad with Lemon and Feta (7B 7G 7P)
D: Red Lentil Soup** (1B 6G 1P) with 2 ounces multigrain baguette (3B 3G 3P)
Totals: Freestyle™ SP 15B 23G 15P, Calories 871 #

TUESDAY (1/14)
B: Freezer Breakfast Burritos (4B 7G 4P)
L: LEFTOVER Red Lentil Soup (1B 6G 1P)
D: Instant Pot Chicken Taco Chili (0B 4G 0P) with 2 tablespoon cheddar cheese (2B 2G 2P) and 1 ounce avocado
(1B 1G 1P)

Totals: Freestyle™ SP 8B 20G 8P, Calories 829 #

WEDNESDAY (1/15)
B: Classic Egg Salad (3B 6G 3P) on 1 slice whole grain toast (3B 3G 3P)
L: LEFTOVER Red Lentil Soup (1B 6G 1P)
D: LEFTOVER Instant Pot Chicken Taco Chili (0B 4G 0P) with 2 tablespoon cheddar cheese (2B 2G 2P) and 1 ounce
avocado (1B 1G 1P)

Totals: Freestyle™ SP 10B 22G 10P, Calories 863 #

THURSDAY (1/16)
B: Freezer Breakfast Burritos (4B 7G 4P)
L: Classic Egg Salad (3B 6G 3P) with 2 slices whole grain bread (6B 6G 6P) and 1 leaf Romaine lettuce (0B 0G 0P)
D: Italian Beef and Spinach Meatballs (4B 5G 4P) with 1 cup whole wheat spaghetti (5B 5G 0P)
Totals: Freestyle™ SP 22B 29G 17P, Calories 1,104 #

FRIDAY (1/17)
B: Freezer Breakfast Burritos (4B 7G 4P)
L: Classic Egg Salad (3B 6G 3P) with 2 slices whole grain bread (6B 6G 6P) and 1 leaf Romaine lettuce (0B 0G 0P)
D: Fish Florentine (6B 7G 6P)

Totals: Freestyle™ SP 19B 26G 19P, Calories 1,022 #

SATURDAY (1/18)
B: Crustless Broccoli Cheddar Quiche** (4B 6G 4P) with an orange (0B 0G 0P)
L: Chickpea Salad (1B 5G 1P)
D: DINNER OUT!

Totals: Freestyle™ SP 5B 11G 5P, Calories 420 #

SUNDAY (1/19)
B: Yogurt Waffles (4B 4G 4P) with Yogurt Whipped Cream (recipe for the cream is WITHIN the waffle recipe) (3B 3G 3P) and ½ cup blueberries (0B 0G 0P)
L: Lemon-Chili Shrimp Avocado Quinoa Bowls  (8B 10G 4P)
D: Cauliflower Rice Chicken Biryani (1B 3G 1P)

Totals: Freestyle™ SP 16B 20G 12P, Calories 1,010 #

*Prep Sunday night, if desired.

**Freeze any leftover 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

Print Shopping List

Shopping List

Produce

4 medium oranges4 medium lemons1 dry pint fresh blueberries1 medium hot green chili pepper (such as jalapeno or serrano)2 medium carrots1 large head garlic1 (2-inch) piece fresh ginger1 small bunch scallions1 pound broccoli florets1 large head Romaine lettuce1 (16-ounce) bag/clamshell baby spinach2 small (4-ounce) and 1 medium (5-ounce) Hass avocados1 medium bunch fresh Italian parsley1 small bunch/container fresh oregano1 small bunch/container fresh chives (can sub scallion greens as garnish for Egg Salad, if desired)1 medium bunch fresh cilantro2 large English cucumbers1 small and 1 large red bell pepper1 small green bell pepper1 dry pint grape tomatoes2 medium vine-ripened tomatoes1 medium red onion2 small, 1 medium and 1 large yellow onion

Meat, Poultry and Fish

1 package center-cut bacon1 pound 93% lean ground beef1 ¼ pounds jumbo peeled and deveined shrimp2 1/2 pounds (5) boneless, skinless chicken breasts1 ¼ pounds skinless white firm fish (such as grouper, bass or halibut)

Grains*

1 package (8-inch) low carb flour tortillas (I use Ole Xtreme Wellness)1 loaf sliced whole grain bread1 (1-pound) package whole wheat spaghetti1 small package unbleached all-purpose or white whole wheat flour1 small package dry tri-color or red quinoa1 (8-ounce) multigrain baguette

Condiments and Spices

Extra virgin olive oilCanola or vegetable oilCooking sprayOlive oil spray (or get a Misto oil mister)Kosher salt (I like Diamond Crystal)Pepper grinder (or fresh peppercorns)Hot sauce (optional, for Breakfast Burritos)TurmericCumin1 packet reduced sodium taco seasoning (or ingredients to make your own)MayonnaisePaprikaNutmegVanilla extractCrushed red pepper flakesGaram masalaChili powder

Dairy & Misc. Refrigerated Items

2 dozen large eggs1 pint whipping cream1 pint half and half1 (8-ounce) box reduced fat cream cheese1 medium wedge fresh Pecorino Romano cheese (can sub ½ cup Parmesan in Meatballs, if desired)1 small wedge fresh Parmesan cheese1 (1-pound) package shredded cheddar cheese1 small container Ghee (clarified butter) (Can sub 1 tablespoon regular butter in Biryani, if desired)1 small box butter1 small chunk feta cheese1 (8-ounce) container 2% milk1 pint almond milk (can but a larger container of 2% milk and sub 1 ¼ cups in Waffles, if desired)1 (6-ounce) container nonfat plain yogurt1 (6-ounce) container nonfat plain Greek yogurt

Frozen

1 (10-ounce) package frozen corn kernels1 (10-ounce) package chopped spinach2 packages (6 cups total) riced cauliflower

Canned and Jarred

1 (15.5-ounce) can black beans1 (15.5-ounce) can kidney beans1 (15-ounce) can chickpeas1 (8-ounce) can tomato sauce2 (10-ounce) cans RoTel diced tomatoes with chilies1 (4-ounce) can chopped green chilies1 (28-ounce) can crushed tomatoes (I like Tuttorosso)1 small jar pitted kalamata olives2 (32-ounce) cartons chicken or vegetable broth1 (32-ounce) carton low sodium chicken or vegetable broth

Misc. Dry Goods

1 pound dry red or yellow lentils1 small package granulated sugarBaking powder

Non-Food Items

*You can buy gluten free, if desired

Print Shopping List

posted January 11, 2020 by Gina

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