Skinnytaste Meal Plan (January 6-January 12)

posted January Four, 2020 by Gina

A free 7-day versatile weight reduction meal plan together with breakfast, lunch and dinner and a buying record. All recipes embody energy and up to date WW Sensible Factors.

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

Able to get again on observe? Let’s do it! Have you ever seen my submit of the High 25 Most Standard Skinnytaste recipes of 2019 ? Did you favourite make it?

WW has modified their plan to now embody a Blue, Purple and Inexperienced Plan. All of the recipes on my weblog are up to date for the Blue plan. I’ve been updating all my recipes (over 2000) and have accomplished 2019 with the opposite two colours, and I’m working my means down so please be affected person.

Why Ought to Everybody Meal Plan?

Meal planning is an effective way to arrange your meals for the week forward. You additionally save money and time within the grocery store! And naturally, planning forward helps you keep on with your targets!

About The Meal Plan

When you’re new to my meal plans, I’ve been sharing these free, 7-day versatile wholesome meal plans (you may see my earlier meal plans right here) which can 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 on or swap recipes out for meals you favor, you may seek for recipes by course within the index. You must intention for round 1500 energy* per day.

There’s additionally a exact, organized grocery record that may make grocery buying a lot simpler and far much less hectic. Save you time and money. You’ll dine out much less usually, waste much less meals and also you’ll have the whole lot you want readily available to assist hold you on observe.

Lastly, should you’re on Fb be a part of my Skinnytaste Fb Neighborhood the place everybody’s sharing images of recipes they’re making, you may be a part of right here. I’m loving all of the concepts everybody’s sharing! When you want to get on the e-mail record, you may subscribe right here so that you by no means miss a meal plan!

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, however it’s good 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 actually consider there isn’t any one dimension suits all meal plan, we did our greatest to give you one thing that appeals to a variety of people. All the things is Weight Watchers pleasant, I included the up to date WW Blue SP on your comfort, be happy to swap out any recipes you want or simply use this for inspiration!

The grocery record is complete and contains the whole lot you might want to make all meals on the plan. I’ve even included model suggestions of merchandise I like and use usually. Cross test your cupboards as a result of many condiments you’ll discover I exploit usually, so you might have already got a variety of them.

And final, however actually not least, this meal plan is versatile and real looking. There’s lots of wiggle room for cocktails, wholesome snacks, dessert and dinner out. And if essential, you may 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 resolve if I ought to proceed sharing them!

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

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

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

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

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

Totals: Freestyle™ SP 15B 22G 7P, Energy 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 Child Spinach with Garlic and Oil (1B 1G 1P)

Totals: Freestyle™ SP 16B 22G 14P, Energy 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, Energy 553**

SUNDAY (1/12)
B: Simple Bagel (3B 4G 3P) with 2 tablespoons gentle cream cheese (3B 3G 3P), 6 slices cucumber and Four slices tomato
and 6 crimson onion rings (0B 0G 0P)
L: Loaded Nacho Hen Tostada (5B 7G 5P)
D: On the spot Pot Hen Parmesan (4B 5G 4P) with 2 cups zucchini noodles (0B 0G 0P)

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

*Inexperienced salad contains 6 cups romaine, ½ cup every cucumber, tomato, carrots, chickpeas and light-weight French dressing.
Freeze any leftover soup you/your loved ones received’t eat.
**That is only a information, ladies ought to intention 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 reminiscent of espresso, drinks, fruits,
snacks, dessert, wine, and so on.

*Google doc

Print Buying Record

Buying Record


2 medium bananas1 dry pint contemporary berries (any selection)6 medium limes3 medium lemons2 kilos candy potatoes3 medium crimson potatoes2 giant heads garlic1 medium shallot3 small jalapenos1 (2-inch) piece contemporary ginger¾ pound inexperienced beans2 giant cucumbers10 ounces sliced Child Bella mushrooms4 giant portobella mushroom caps3 small (Four-ounce) Hass avocados1 medium head cauliflower (or Four cups “riced”)1 small bunch scallions4 medium zucchini1 small bunch/container contemporary basil1 medium bunch contemporary cilantro1 small bunch contemporary Italian parsley1 giant bunch kale1 giant head Romaine lettuce1 (5-ounce) plus 1 (1-pound) bag contemporary child spinach½ small head crimson or inexperienced cabbage1 small orange bell pepper1 giant crimson bell pepper2 medium carrots1 dry pint cherry or grape tomatoes12 medium vine-ripened tomatoes1 small and a pair of medium crimson onions1 small and a pair of medium yellow onions1 small white onion

Meat, Poultry and Fish

2 ¼ kilos boneless, skinless rooster breasts¾ pound (Four) skinny rooster cutlets1 ¼ kilos salmon fillets1 pound fish fillets (reminiscent of flounder or tilapia)14 ounces Italian rooster or turkey sausage4 bone-in or (1 pound) boneless pork loin chops


1 field fast cooking brown rice (reminiscent of Uncle Ben’s 10 Minute)1 medium package deal corn tortillas1 small package deal all-purpose or white complete wheat flou1 small package deal tostada shells

Condiments and Spices

Further virgin olive oilCanola or vegetable oilCooking sprayOlive oil spray (or get a Misto oil mister)Kosher salt (I like Diamond Crystal)Pepper grinder (or contemporary peppercorns)OreganoHoneyRed wine vinegarTurmericCayenneLight French dressing (or make your personal with substances in record)Bay leavesCuminDijon mustardGarlic powderCrushed crimson pepper flakesMayonnaiseAdobo seasoning saltOptional bagel toppings: the whole lot bagel seasoning, sesame seeds, poppy seeds, dried garlic
flakes, dried onion flakes

Dairy & Misc. Refrigerated Gadgets

1 dozen giant eggs1 small tub gentle cream cheese1 small container part-skim ricotta cheese1 small package deal feta cheese1 giant wedge contemporary Parmesan cheese1 small package deal butter1 (32-ounce) tub nonfat plain Greek yogurt1 (Eight-ounce) bag diminished fats shredded Mexican mix cheese (I like Sargento)1 (Four-ounce) package deal contemporary mozzarella cheese1 (Eight-ounce) bag part-skim shredded mozzarella cheese

Canned and Jarred

2 (32-ounce) cartons vegetable broth2 (32-ounce) cartons diminished sodium rooster broth1 (32-ounce) carton low sodium rooster 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 Items

1 small package deal chopped walnuts (if shopping for from bulk bin, you want three tablespoons)1 small package deal unsalted macadamia nuts (if shopping for from bulk bin, you want ¼ cup plus
non-compulsory, extra for garnishBaking powder

*You should purchase gluten free, if desired

Print Buying Record

posted January Four, 2020 by Gina

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