Skinnytaste Meal Plan (January 14-January 20)


posted January 12, 2019 by Gina

A free 7-day versatile weight reduction meal plan together with breakfast, lunch and dinner and a purchasing listing. 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®.

This week’s plan I’m using leftovers for a simple lunch. This Instantaneous Pot Pork Carnitas makes sufficient for a number of meals. I serve them with tortillas however you may also serve them over brown rice or an enormous salad. I additionally needed to share that I shall be doing a cooking demo subsequent Friday in Macy’s Chicago, yow will discover out extra right here.

In the event 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 are 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 like, 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 listing that may make grocery purchasing a lot simpler and far much less annoying. Save you time and cash. You’ll dine out much less typically, waste much less meals and also you’ll have every little thing you want readily available to assist hold you on observe.

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

Additionally, in the event you don’t have the Skinnytaste Meal Planner, now can be a good time to get one to get organized for 2019! There was a print error final yr, but it surely’s good now! You’ll be able to 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 following day. Whereas we really imagine there isn’t any one measurement matches all meal plan, we did our greatest to give you one thing that appeals to a variety of people. Every little thing is Weight Watchers pleasant, I included the up to date Weight Watcher Freestyle Factors to your comfort, be at liberty to swap out any recipes you want or simply use this for inspiration!

The grocery listing is complete and contains every little thing you’ll want to make all meals on the plan. I’ve even included model suggestions of merchandise I like and use typically. Cross verify your cupboards as a result of many condiments you’ll discover I exploit typically, so it’s possible you’ll have already got loads of them.

And final, however actually 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 vital, you’ll be able to transfer some issues round to make it work together with your schedule. Please let me know in the event you’re utilizing these plans, this may assist me resolve if I ought to proceed sharing them!

MONDAY (1/14)
B: In a single day Oats in a Jar (5)
L: Chickpea Tuna Salad (zero)
D: Veggie Lasagna Zucchini Boats (7)

Totals: Freestyle™ SP SP 12, Energy 816*

TUESDAY (1/15)
B: Four-Ingredient Flourless Banana-Nut Pancakes (Four)
L: Chickpea Tuna Salad (zero)
D: Instantaneous Pot Pork Carnitas** (Three) with 2 corn tortillas (Three), 2 ounces avocado (Three) and Fast and Delicioso Cuban Fashion Black Beans (1)
Totals: Freestyle™ SP 14, Energy 1,071* 

B: Open-Confronted Omelet with Avocado and Pico de Gallo (1)
L: LEFTOVER Instantaneous Pot Pork Carnitas (Three) with 2 corn tortillas (Three) and a couple of ounces avocado (Three)
D: One Skillet Rooster with Bacon and Inexperienced Beans (2) and ¾ cup brown rice (5)
Totals: Freestyle™  SP 17, Energy 881*

B: Four-Ingredient Flourless Banana-Nut Pancakes (Four)
L: LEFTOVER Instantaneous Pot Pork Carnitas (Three) over 2 cups shredded romaine (zero) and a couple of ounces avocado (Three)
D: Chunky Beef, Cabbage and Tomato Soup** (Three) with 2 ounces multigrain baguette (Three)
Totals: Freestyle™ SP 16, Energy 895*

FRIDAY (1/18)
B: Open-Confronted Omelet with Avocado and Pico de Gallo (1)
L: LEFTOVER Chunky Beef, Cabbage and Tomato Soup (Three) with an apple (zero)
D: Shrimp Muffins (5) with Creamy Cauliflower Puree (1) and Roasted Broccoli with Smashed Garlic (2)
Totals: Freestyle™ SP 12, Energy 867*

B: Instantaneous Pot Metal Lower Oats (5)
L: Three-Bean Turkey Chili (zero) with 2 tablespoons shredded cheddar (2) and 1 tablespoon mild bitter cream (1)
Totals:  Freestyle™ SP Eight, Energy 543*

SUNDAY (1/20)
B: LEFTOVER Instantaneous Pot Metal Lower Oats (5)
L: LEFTOVER Three-Bean Turkey Chili (zero) with 2 tbsps shredded cheddar (2) and 1 tbsp mild bitter cream (1)
D: Instantaneous Pot Rooster Parmesan (Four) with 1 cup sautéed zoodles (zero)
Totals:  Freestyle™ SP 12, Energy 811*

*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 similar to espresso, drinks, fruits, snacks, dessert, wine, and so forth.

*Freeze any leftover you/your loved ones received’t eat

Skinnytaste Meal Plan (January 14-January 20)

**google doc

Procuring Listing:


  • 1 medium head cauliflower
  • ½ pound French inexperienced beans
  • 1 small bunch child spinach
  • 6 medium (about 10 ounces every) zucchini
  • 2 giant heads garlic
  • 1 ½ kilos broccoli florets
  • 1 medium apple (any selection)
  • 1 small and 6 medium ripe bananas
  • 1 small shallot
  • 1 small bunch/container recent basil
  • 1 small bunch cilantro
  • 1 giant purple bell pepper
  • 1 medium purple onion
  • 1 small (Four-ounce) and a couple of medium (5-ounce) Hass avocado
  • 1 small bunch scallions
  • 1 small bunch celery
  • 1 giant carrot
  • 1 small bunch/container recent thyme (can sub ½ teaspoon dry thyme or oregano in One Skillet Rooster, if desired)
  • 1 small bunch recent Italian parsley (can sub 2 tablespoons scallion greens in Shrimp Muffins, if desired)
  • 1 small head Romaine lettuce
  • 2 dry pints recent blueberries (can sub 14 ounces frozen, if desired)
  • 1 small and 1 giant lemon
  • 1 small and 1 giant yellow onion
  • 1 container recent Pico de Gallo*
  • 1 medium head inexperienced cabbage (or 5 cups pre-shredded)

Meat, Poultry and Fish

  • 2 ½ kilos trimmed, boneless pork shoulder blade roast
  • 1 bundle center-cut bacon
  • 1 pound boneless, skinless rooster breasts
  • 1 pound 90% lean floor beef
  • 1 pound peeled and deveined jumbo shrimp
  • 1 1/Three kilos 99% lean floor turkey breast
  • ¾ pound (Four) skinny rooster cutlets


  • 1 small container fast oats
  • 1 small container metal reduce oats
  • 1 bundle complete wheat panko breadcrumbs
  • 1 (10-count) bundle corn tortillas
  • 1 small bag dry brown rice (or Three cups pre-cooked)
  • 1 (Eight ounce) multigrain baguette

Condiments and Spices

  • Further virgin olive oil
  • Cooking spray
  • Olive oil spray (or get a Misto oil mister)
  • Kosher salt (I like Diamond Crystal)
  • Pepper grinder (or recent peppercorns)
  • NuNaturals liquid vanilla stevia (or your favourite sweetener)
  • Floor cinnamon
  • Cinnamon sticks
  • Pink wine vinegar
  • Cumin
  • Sazon
  • Oregano
  • Adobo (I exploit Goya)
  • Garlic powder
  • Bay leaves
  • Outdated Bay seasoning
  • Maple syrup
  • Chili powder
  • Gentle mayonnaise
  • Dijon mustard
  • Scorching sauce (optionally available, for Shrimp Muffins)

Dairy & Misc. Refrigerated Objects

  • 1 dozen giant eggs
  • 1 small tub whipped butter
  • 1 pint skim milk (can sub unsweetened soy or nut)
  • 1 (15-ounce) container half skim ricotta cheese
  • 1 (Eight-ounce) bag half skim shredded mozzarella (I like Polly-O)
  • 1 giant wedge recent parmesan cheese
  • 1 pint 1 % buttermilk
  • 1 (Eight-ounce) bag shredded cheddar cheese
  • 1 (Eight-ounce) container mild bitter cream
  • Four-ounces recent mozzarella cheese (can sub part-skim in Rooster Parmesan, if desired)

Canned and Jarred

  • 2 (15-ounce) cans chickpeas
  • 1 (6-ounce) can albacore tuna (I like American Tuna)
  • 1 small jar capers
  • 1 small jar/can chipotle peppers in adobo
  • 2 (15-ounce) cans black beans (I want Goya)
  • 1 (28-ounce) can diced tomatoes (I like Tuttorosso)
  • 1 (15-ounce) can and 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
  • 1 (16-ounce) can tomato sauce
  • 1 (Four.5-ounce) can chopped chilies
  • 1 (15.5-ounce) can small purple beans
  • 1 jar marinara (I like Delallo Pomodoro)
  • 1 (32-ounce) carton beef inventory
  • 1 (15-ounce) can low or decreased sodium rooster broth

Misc. Dry Items

  • Chia seeds (you want ½ tablespoon)
  • 1 small bag chopped pecans
  • 1 bottle crisp white wine, similar to Sauvignon Blanc

*You may make your individual with 1 cup chopped tomatoes, 1/Three cup chopped onion, ¼ cup chopped cilantro, juice from ½ a lime.

**You’ll be able to sub gluten-free, if desired


Please enter your comment!
Please enter your name here