Skinnytaste Meal Plan (January 14-January 20)

posted January 12, 2019 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 Weight Watchers Freestyle™ SmartPoints®.

This week’s plan I am utilizing leftovers for an easy lunch. This Instant Pot Pork Carnitas makes enough for several meals. I serve them with tortillas but you can also serve them over brown rice or a big salad. I also wanted to share that I will be doing a cooking demo next Friday in Macy’s Chicago, you can find out more here.

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!

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 Weight Watcher Freestyle Points 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 (1/14)
B: Overnight Oats in a Jar (5)
L: Chickpea Tuna Salad (0)
D: Veggie Lasagna Zucchini Boats (7)

Totals: Freestyle™ SP SP 12, Calories 816*

TUESDAY (1/15)
B: 4-Ingredient Flourless Banana-Nut Pancakes (4)
L: Chickpea Tuna Salad (0)
D: Instant Pot Pork Carnitas** (3) with 2 corn tortillas (3), 2 ounces avocado (3) and Quick and Delicioso Cuban Style Black Beans (1)
Totals: Freestyle™ SP 14, Calories 1,071* 

B: Open-Faced Omelet with Avocado and Pico de Gallo (1)
L: LEFTOVER Instant Pot Pork Carnitas (3) with 2 corn tortillas (3) and 2 ounces avocado (3)
D: One Skillet Chicken with Bacon and Green Beans (2) and ¾ cup brown rice (5)
Totals: Freestyle™  SP 17, Calories 881*

B: 4-Ingredient Flourless Banana-Nut Pancakes (4)
L: LEFTOVER Instant Pot Pork Carnitas (3) over 2 cups shredded romaine (0) and 2 ounces avocado (3)
D: Chunky Beef, Cabbage and Tomato Soup** (3) with 2 ounces multigrain baguette (3)
Totals: Freestyle™ SP 16, Calories 895*

FRIDAY (1/18)
B: Open-Faced Omelet with Avocado and Pico de Gallo (1)
L: LEFTOVER Chunky Beef, Cabbage and Tomato Soup (3) with an apple (0)
D: Shrimp Cakes (5) with Creamy Cauliflower Puree (1) and Roasted Broccoli with Smashed Garlic (2)
Totals: Freestyle™ SP 12, Calories 867*

B: Instant Pot Steel Cut Oats (5)
L: 3-Bean Turkey Chili (0) with 2 tablespoons shredded cheddar (2) and 1 tablespoon light sour cream (1)
Totals:  Freestyle™ SP 8, Calories 543*

SUNDAY (1/20)
B: LEFTOVER Instant Pot Steel Cut Oats (5)
L: LEFTOVER 3-Bean Turkey Chili (0) with 2 tbsps shredded cheddar (2) and 1 tbsp light sour cream (1)
D: Instant Pot Chicken Parmesan (4) with 1 cup sautéed zoodles (0)
Totals:  Freestyle™ SP 12, Calories 811*

*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.

*Freeze any leftover you/your family won’t eat

**google doc

Shopping List:


  • 1 medium head cauliflower
  • ½ pound French green beans
  • 1 small bunch baby spinach
  • 6 medium (about 10 ounces each) zucchini
  • 2 large heads garlic
  • 1 ½ pounds broccoli florets
  • 1 medium apple (any variety)
  • 1 small and 6 medium ripe bananas
  • 1 small shallot
  • 1 small bunch/container fresh basil
  • 1 small bunch cilantro
  • 1 large red bell pepper
  • 1 medium red onion
  • 1 small (4-ounce) and 2 medium (5-ounce) Hass avocado
  • 1 small bunch scallions
  • 1 small bunch celery
  • 1 large carrot
  • 1 small bunch/container fresh thyme (can sub ½ teaspoon dry thyme or oregano in One Skillet Chicken, if desired)
  • 1 small bunch fresh Italian parsley (can sub 2 tablespoons scallion greens in Shrimp Cakes, if desired)
  • 1 small head Romaine lettuce
  • 2 dry pints fresh blueberries (can sub 14 ounces frozen, if desired)
  • 1 small and 1 large lemon
  • 1 small and 1 large yellow onion
  • 1 container fresh Pico de Gallo*
  • 1 medium head green cabbage (or 5 cups pre-shredded)

Meat, Poultry and Fish

  • 2 ½ pounds trimmed, boneless pork shoulder blade roast
  • 1 package center-cut bacon
  • 1 pound boneless, skinless chicken breasts
  • 1 pound 90% lean ground beef
  • 1 pound peeled and deveined jumbo shrimp
  • 1 1/3 pounds 99% lean ground turkey breast
  • ¾ pound (4) thin chicken cutlets


  • 1 small container quick oats
  • 1 small container steel cut oats
  • 1 package whole wheat panko breadcrumbs
  • 1 (10-count) package corn tortillas
  • 1 small bag dry brown rice (or 3 cups pre-cooked)
  • 1 (8 ounce) multigrain baguette

Condiments and Spices

  • Extra virgin olive oil
  • Cooking spray
  • Olive oil spray (or get a Misto oil mister)
  • Kosher salt (I like Diamond Crystal)
  • Pepper grinder (or fresh peppercorns)
  • NuNaturals liquid vanilla stevia (or your favorite sweetener)
  • Ground cinnamon
  • Cinnamon sticks
  • Red wine vinegar
  • Cumin
  • Sazon
  • Oregano
  • Adobo (I use Goya)
  • Garlic powder
  • Bay leaves
  • Old Bay seasoning
  • Maple syrup
  • Chili powder
  • Light mayonnaise
  • Dijon mustard
  • Hot sauce (optional, for Shrimp Cakes)

Dairy & Misc. Refrigerated Items

  • 1 dozen large eggs
  • 1 small tub whipped butter
  • 1 pint skim milk (can sub unsweetened soy or nut)
  • 1 (15-ounce) container part skim ricotta cheese
  • 1 (8-ounce) bag part skim shredded mozzarella (I like Polly-O)
  • 1 large wedge fresh parmesan cheese
  • 1 pint 1 % buttermilk
  • 1 (8-ounce) bag shredded cheddar cheese
  • 1 (8-ounce) container light sour cream
  • 4-ounces fresh mozzarella cheese (can sub part-skim in Chicken 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 prefer 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 (4.5-ounce) can chopped chilies
  • 1 (15.5-ounce) can small red beans
  • 1 jar marinara (I like Delallo Pomodoro)
  • 1 (32-ounce) carton beef stock
  • 1 (15-ounce) can low or reduced sodium chicken broth

Misc. Dry Goods

  • Chia seeds (you need ½ tablespoon)
  • 1 small bag chopped pecans
  • 1 bottle crisp white wine, such as Sauvignon Blanc

*You can make your own with 1 cup chopped tomatoes, 1/3 cup chopped onion, ¼ cup chopped cilantro, juice from ½ a lime.

**You can sub gluten-free, if desired