Skinnytaste Meal Plan (January 7-January 13)


posted January 5, 2019 by Gina

A free 7-day versatile weight reduction meal plan together with breakfast, lunch and dinner and a procuring record. All recipes embody energy and Weight Watchers Freestyle™ SmartPoints®.

A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.

Joyful 2019! This week’s meal plan I’ve created two dishes so that you can make forward for the week, the Bell Pepper and Potato Frittata for breakfast and the Turkey Taco Salad Meal Prep for lunch.

In case you’re new to my meal plans, I’ve been sharing these free, 7-day versatile wholesome meal plans (you’ll be able to see my earlier meal plans right here) which might be meant as a information, with loads of wiggle room so that you can add extra meals, espresso, drinks, fruits, snacks, dessert, wine, and so forth or swap recipes out for meals you favor, you’ll be able to seek for recipes by course within the index. You need to goal for round 1500 energy* per day.

There’s additionally a exact, organized grocery record that can make grocery procuring a lot simpler and far much less disturbing. Save you time and money. You’ll dine out much less typically, waste much less meals and also you’ll have the whole lot you want available to assist maintain you on monitor.

Lastly, should you’re on Fb be a part of my Skinnytaste Fb Neighborhood the place everybody’s sharing pictures of recipes they’re making, you’ll be able to be a part of right here. I’m loving all of the concepts everybody’s sharing!

Additionally, should you don’t have the Skinnytaste Meal Planner, now could be a good time to get one to get organized for 2019! There was a print error final 12 months, nevertheless it’s excellent now! You possibly can order it right here!


Breakfast and lunch Monday-Friday, are designed to serve 1 whereas dinners and all meals on Saturday and Sunday are designed to serve a household of four. Some recipes make sufficient leftovers for 2 nights or lunch the subsequent day. Whereas we really imagine there isn’t a one measurement suits all meal plan, we did our greatest to give you one thing that appeals to a variety of people. The whole lot is Weight Watchers pleasant, I included the up to date Weight Watcher Freestyle Factors in your comfort, be at liberty to swap out any recipes you would like or simply use this for inspiration!

The grocery record is complete and consists of the whole lot it’s essential to make all meals on the plan. I’ve even included model suggestions of merchandise I really like and use typically. Cross examine your cupboards as a result of many condiments you’ll discover I take advantage of typically, so you might have already got a whole lot of them.

And final, however definitely not least, this meal plan is versatile and practical. There’s loads of wiggle room for cocktails, wholesome snacks, dessert and dinner out. And if mandatory, you’ll be able to transfer some issues round to make it work together with your schedule. Please let me know should you’re utilizing these plans, this can assist me determine if I ought to proceed sharing them!

MONDAY (1/7)
B: Bell Pepper and Potato Frittata (1) with 1 ounce avocado (1) and a pear (zero)
L: Taco Salad Meal Prep* (7)
D: Dad’s Creamy Cauliflower Soup (2) and a pair of Straightforward Garlic Knots (four)

Totals: Freestyle™ SP 15, Energy 851**

TUESDAY (1/Eight)
B: Bell Pepper and Potato Frittata (1) with 1 ounce avocado (1) and a pear (zero)
L: Taco Salad Meal Prep* (7)
D:  Turkey Enchilada Stuffed Poblanos Rellenos (6) with Cilantro Lime Cauliflower “Rice” (1)
Totals: Freestyle™ SP 16, Energy 891**

B: Bell Pepper and Potato Frittata (1) with 1 ounce avocado (1) and a pear (zero)
L: Taco Salad Meal Prep* (7)
D: Cauliflower Rice Hen Biryani (1)
Totals: Freestyle™  SP 10, Energy 818**

B: Bell Pepper and Potato Frittata (1) with 1 ounce avocado (1) and a pear (zero)
L: Taco Salad Meal Prep* (7)
D: Cheddar Corn Chowder with Bacon (7)
Totals: Freestyle™ SP 16, Energy 906**

FRIDAY (1/11)
B: Greek Yogurt with Berries Nuts and Honey (5)
L: LEFTOVER Cheddar Corn Chowder with Bacon (7)
D:  Sheet Pan Teriyaki Salmon and Greens (four) (Recipe x 2)
Totals: Freestyle™ SP 16, Energy 886**

B:  Spinach Ricotta Quiche (5)
L: Hen and Shrimp Laap (four)
Totals:  Freestyle™ SP 9, Energy 445**

SUNDAY (1/13)
B: LEFTOVER  Spinach Ricotta Quiche (5)
L:  Tuna Lettuce Wrap with Avocado Dressing (2) (Recipe x2) with an apple (zero)
D: Hen Cacciatore (Three) with 1 ½ cups Roasted Spaghetti Squash (zero) and a inexperienced salad** (zero) with 2 tablespoons gentle balsamic French dressing (2)
Totals:  Freestyle™ SP 12, Energy 800**

*Prep Sunday evening for Mon-Thurs lunch, if desired.

**That is only a information, girls ought to goal for round 1500 energy per day. Right here’s a useful calculator to estimate your calorie wants. I’ve left loads of wiggle room so that you can add extra meals comparable to espresso, drinks, fruits, snacks, dessert, wine, and so forth.

***Inexperienced salad consists of 6 cups combined greens, ½ can chickpeas, 2 scallions and ½ cup: tomatoes, carrots and cucumber.

Skinnytaste Meal Plan (January 7-January 13)

**  google doc

Purchasing Listing: 


  • four medium pears (any selection)
  • 2 small and 1 medium Yukon Gold potatoes
  • 2 small shallots
  • 1 (6-ounce) container contemporary berries (your alternative)
  • 1 massive head Romaine lettuce
  • four massive contemporary Poblano chilies
  • four medium apples (any selection)
  • 1 massive spaghetti squash
  • 1 (5-ounce) bag/clamshell combined child greens
  • 2 massive heads garlic
  • 1 to 2 sizzling inexperienced chili peppers
  • 1 medium and 1 massive head cauliflower
  • 1 small bunch/container contemporary basil
  • 1 massive bunch cilantro
  • 1 medium (5-ounce) Hass avocado
  • 1 massive bunch scallions
  • 1 small lemon
  • 5 medium limes
  • 1 small bunch contemporary Italian parsley
  • 1 small bunch contemporary child spinach
  • 1 small bunch/container contemporary mint
  • 1 small and 1 massive head butter or Bibb lettuce
  • 1 (Three-inch) piece contemporary ginger
  • 1 massive bag mini candy rainbow peppers
  • 1 pound broccoli florets
  • 1 bag shredded carrots
  • 2 small inexperienced bell peppers
  • 1 small pink bell pepper
  • 1 small cucumber
  • 1 small jalapeno
  • 1 dry pint cherry tomatoes
  • 1 small container contemporary pico de gallo**
  • 1 small and 1 medium vine-ripened tomato
  • 1 small pink onion
  • Three small, 1 medium and 1 massive yellow onion
  • 1 small bunch/container contemporary thyme (can sub ½ teaspoon dry thyme in Chowder, if desired)

Meat, Poultry and Fish

  • 1 ¾ kilos 93% lean floor turkey
  • 1 pound boneless, skinless rooster breasts
  • 1 bundle center-cut bacon
  • 1 pound (four) wild salmon filets
  • 1 pound floor rooster
  • ½ pound massive peeled and deveined shrimp
  • four bone-in rooster thighs


  • 1 small bag all-purpose or entire white wheat flour*

Condiments and Spices

  • Additional virgin olive oil
  • Cooking spray
  • Olive oil spray (or get a Misto oil mister)
  • Kosher salt (I like Diamond Crystal)
  • Pepper grinder (or contemporary peppercorns)
  • Garlic powder
  • Paprika
  • Cumin
  • Chili powder
  • Oregano
  • Bay leaves
  • Garam masala
  • Turmeric
  • Sesame oil
  • Decreased sodium soy sauce*
  • Unseasoned rice vinegar
  • Toasted sesame seeds
  • Honey
  • Fish sauce
  • Cayenne pepper
  • Mild balsamic French dressing

Dairy & Misc. Refrigerated Gadgets

  • 1 18-pack massive eggs
  • 1 (9-inch) pie crust
  • Ghee (clarified butter)
  • 1 (Eight-ounce) bag shredded white cheddar
  • 1 (12-ounce) bottle entire milk
  • 1 (12-ounce) bottle skim milk
  • 1 small field butter
  • 1 small wedge contemporary Parmesan cheese
  • 1 (15-ounce) container half skim ricotta
  • 1 (6-ounce) container 2% plain Greek yogurt
  • 1 (Eight-ounce) bag half skim shredded mozzarella
  • 1 (Eight-ounce) bag shredded or small block Colby-Jack cheese
  • 1 (17.5-ounce) container nonfat plain Greek yogurt


  • 2 (12-ounce) luggage plain or garlic riced cauliflower
  • 1 (16-ounce) bag corn kernels

Canned and Jarred

  • 1 small jar gentle salsa
  • 2 (15-ounce) cans tomato sauce
  • Eight-ounces good high quality tuna in olive oil (I like Tonnino)
  • 1 (15-ounce) can and a pair of (32-ounce) cartons diminished sodium rooster broth
  • 1 (15-ounce) can chickpeas
  • 1 (14-ounce) can crushed tomatoes
  • 1 small jar/can hearts of palm
  • 1 small can/jar chipotle chilies in adobo

Misc. Dry Items

  • Baking powder
  • 1 small field/bag brown sugar
  • 1 small bag chopped walnuts
  • 1 small bag coconut flour (you want 1 teaspoon in Laab.  Can omit, if desired)

*Can sub gluten-free, if desired

**To make your personal you want 1 massive tomato, ¼ small white onion, and ½ lime


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