Healthy Diet

Skinnytaste Meal Plan (January 6-January 12)

posted January 4, 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

Ready to get back on track? Let’s do it! Have you seen my post of the Top 25 Most Popular Skinnytaste recipes of 2019 ? Did you favorite make it?

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!


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 (1/6)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Meal Prep Greek Chicken Rice Bowl (10B 13G 4P)
D: Turmeric Roasted Sweet Potato and Macadamia Soup (5B 5G 2P) with a green salad* (2B 3G 2P)
Totals: Freestyle™ SP 22B 29G 13P, Calories 981**

B: 2 hard-boiled eggs (0B 4G 0P) and a banana (0B 0G 0P)
L: Meal Prep Greek Chicken Rice Bowl (10B 13G 4P)
D: Cilantro Lime Fish Tacos (6B 6G 6P) with Quick and Delicioso Cuban Style Black Beans (1B 3G 1P)
Totals: Freestyle™ SP 17B 26G 11P, Calories 1,091**

B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Meal Prep Greek Chicken Rice Bowl (10B 13G 4P)
D: Pork Chops with Mushrooms and Shallots (6B 5G 5P) with Roasted Parmesan Green Beans (1B 1G 1P)

Totals: Freestyle™ SP 22B 27G 15P, Calories 903**

B:  2 hard-boiled eggs (0B 4G 0P) and a banana (0B 0G 0P)
L: Meal Prep Greek Chicken Rice Bowl (10B 13G 4P)
D: Kale and Potato Soup with Turkey Sausage (5B 5G 3P)

Totals: Freestyle™ SP 15B 22G 7P, Calories 899**

FRIDAY (1/10)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: LEFTOVER Kale and Potato Soup with Turkey Sausage (5B 5G 3P)
D: Basil-Parmesan Crusted Salmon (3B 6G 3P) with Roasted Cauliflower Rice with Garlic and Lemon (2B 2G 2P) and
Wilted Baby Spinach with Garlic and Oil (1B 1G 1P)

Totals: Freestyle™ SP 16B 22G 14P, Calories 965**

B: Huevos Pericos (2B 8G 2P) with 1 ounce avocado (1B 1G 1P)
L: Veggie Lasagna Stuffed Portobello Mushrooms (6B 7G 6P)

Totals: Freestyle™ SP 9B 16G 9P, Calories 553**

SUNDAY (1/12)
B: Easy Bagel (3B 4G 3P) with 2 tablespoons light cream cheese (3B 3G 3P), 6 slices cucumber and 4 slices tomato
and 6 red onion rings (0B 0G 0P)
L: Loaded Nacho Chicken Tostada (5B 7G 5P)
D: Instant Pot Chicken Parmesan (4B 5G 4P) with 2 cups zucchini noodles (0B 0G 0P)

Totals: Freestyle™ SP 15B 19G 15P, Calories 840**

*Green salad includes 6 cups romaine, ½ cup each cucumber, tomato, carrots, chickpeas and light vinaigrette.
Freeze any leftover soup 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


2 medium bananas1 dry pint fresh berries (any variety)6 medium limes3 medium lemons2 pounds sweet potatoes3 medium red potatoes2 large heads garlic1 medium shallot3 small jalapenos1 (2-inch) piece fresh ginger¾ pound green beans2 large cucumbers10 ounces sliced Baby Bella mushrooms4 large portobella mushroom caps3 small (4-ounce) Hass avocados1 medium head cauliflower (or 4 cups “riced”)1 small bunch scallions4 medium zucchini1 small bunch/container fresh basil1 medium bunch fresh cilantro1 small bunch fresh Italian parsley1 large bunch kale1 large head Romaine lettuce1 (5-ounce) plus 1 (1-pound) bag fresh baby spinach½ small head red or green cabbage1 small orange bell pepper1 large red bell pepper2 medium carrots1 dry pint cherry or grape tomatoes12 medium vine-ripened tomatoes1 small and 2 medium red onions1 small and 2 medium yellow onions1 small white onion

Meat, Poultry and Fish

2 ¼ pounds boneless, skinless chicken breasts¾ pound (4) thin chicken cutlets1 ¼ pounds salmon fillets1 pound fish fillets (such as flounder or tilapia)14 ounces Italian chicken or turkey sausage4 bone-in or (1 pound) boneless pork loin chops


1 box quick cooking brown rice (such as Uncle Ben’s 10 Minute)1 medium package corn tortillas1 small package all-purpose or white whole wheat flou1 small package tostada shells

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)OreganoHoneyRed wine vinegarTurmericCayenneLight vinaigrette (or make your own with ingredients in list)Bay leavesCuminDijon mustardGarlic powderCrushed red pepper flakesMayonnaiseAdobo seasoning saltOptional bagel toppings: everything bagel seasoning, sesame seeds, poppy seeds, dried garlic
flakes, dried onion flakes

Dairy & Misc. Refrigerated Items

1 dozen large eggs1 small tub light cream cheese1 small container part-skim ricotta cheese1 small package feta cheese1 large wedge fresh Parmesan cheese1 small package butter1 (32-ounce) tub nonfat plain Greek yogurt1 (8-ounce) bag reduced fat shredded Mexican blend cheese (I like Sargento)1 (4-ounce) package fresh mozzarella cheese1 (8-ounce) bag part-skim shredded mozzarella cheese

Canned and Jarred

2 (32-ounce) cartons vegetable broth2 (32-ounce) cartons reduced sodium chicken broth1 (32-ounce) carton low sodium chicken broth or stock1 small jar pitted Kalamata olives1 (15-ounce) can chickpeas1 (28-ounce) can crushed tomatoes (I like Tuttorosso)2 (15-ounce) cans black beans1 small can sliced black olives

Misc. Dry Goods

1 small package chopped walnuts (if buying from bulk bin, you need 3 tablespoons)1 small package unsalted macadamia nuts (if buying from bulk bin, you need ¼ cup plus
optional, more for garnishBaking powder

*You can buy gluten free, if desired

Print Shopping List

posted January 4, 2020 by Gina

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