Skinnytaste Meal Plan (January 7-January 13)


posted January 5, 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®.

Happy 2019! This week’s meal plan I have created two dishes for you to make ahead for the week, the Bell Pepper and Potato Frittata for breakfast and the Turkey Taco Salad Meal Prep for lunch.

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!

THE DETAILS:

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 (1/7)
B: Bell Pepper and Potato Frittata (1) with 1 ounce avocado (1) and a pear (0)
L: Taco Salad Meal Prep* (7)
D: Dad’s Creamy Cauliflower Soup (2) and 2 Easy Garlic Knots (4)

Totals: Freestyle™ SP 15, Calories 851**

TUESDAY (1/8)
B: Bell Pepper and Potato Frittata (1) with 1 ounce avocado (1) and a pear (0)
L: Taco Salad Meal Prep* (7)
D:  Turkey Enchilada Stuffed Poblanos Rellenos (6) with Cilantro Lime Cauliflower “Rice” (1)
Totals: Freestyle™ SP 16, Calories 891**

WEDNESDAY (1/9)
B: Bell Pepper and Potato Frittata (1) with 1 ounce avocado (1) and a pear (0)
L: Taco Salad Meal Prep* (7)
D: Cauliflower Rice Chicken Biryani (1)
Totals: Freestyle™  SP 10, Calories 818**

THURSDAY (1/10)
B: Bell Pepper and Potato Frittata (1) with 1 ounce avocado (1) and a pear (0)
L: Taco Salad Meal Prep* (7)
D: Cheddar Corn Chowder with Bacon (7)
Totals: Freestyle™ SP 16, Calories 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 Vegetables (4) (Recipe x 2)
Totals: Freestyle™ SP 16, Calories 886**

SATURDAY (1/12)
B:  Spinach Ricotta Quiche (5)
L: Chicken and Shrimp Laap (4)
D: DINNER OUT!
Totals:  Freestyle™ SP 9, Calories 445**

SUNDAY (1/13)
B: LEFTOVER  Spinach Ricotta Quiche (5)
L:  Tuna Lettuce Wrap with Avocado Dressing (2) (Recipe x2) with an apple (0)
D: Chicken Cacciatore (3) with 1 ½ cups Roasted Spaghetti Squash (0) and a green salad** (0) with 2 tablespoons light balsamic vinaigrette (2)
Totals:  Freestyle™ SP 12, Calories 800**

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

**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.

***Green salad includes 6 cups mixed greens, ½ can chickpeas, 2 scallions and ½ cup: tomatoes, carrots and cucumber.

**  google doc

Shopping List: 

Produce

  • 4 medium pears (any variety)
  • 2 small and 1 medium Yukon Gold potatoes
  • 2 small shallots
  • 1 (6-ounce) container fresh berries (your choice)
  • 1 large head Romaine lettuce
  • 4 large fresh Poblano chilies
  • 4 medium apples (any variety)
  • 1 large spaghetti squash
  • 1 (5-ounce) bag/clamshell mixed baby greens
  • 2 large heads garlic
  • 1 to 2 hot green chili peppers
  • 1 medium and 1 large head cauliflower
  • 1 small bunch/container fresh basil
  • 1 large bunch cilantro
  • 1 medium (5-ounce) Hass avocado
  • 1 large bunch scallions
  • 1 small lemon
  • 5 medium limes
  • 1 small bunch fresh Italian parsley
  • 1 small bunch fresh baby spinach
  • 1 small bunch/container fresh mint
  • 1 small and 1 large head butter or Bibb lettuce
  • 1 (3-inch) piece fresh ginger
  • 1 large bag mini sweet rainbow peppers
  • 1 pound broccoli florets
  • 1 bag shredded carrots
  • 2 small green bell peppers
  • 1 small red bell pepper
  • 1 small cucumber
  • 1 small jalapeno
  • 1 dry pint cherry tomatoes
  • 1 small container fresh pico de gallo**
  • 1 small and 1 medium vine-ripened tomato
  • 1 small red onion
  • 3 small, 1 medium and 1 large yellow onion
  • 1 small bunch/container fresh thyme (can sub ½ teaspoon dry thyme in Chowder, if desired)

Meat, Poultry and Fish

  • 1 ¾ pounds 93% lean ground turkey
  • 1 pound boneless, skinless chicken breasts
  • 1 package center-cut bacon
  • 1 pound (4) wild salmon filets
  • 1 pound ground chicken
  • ½ pound large peeled and deveined shrimp
  • 4 bone-in chicken thighs

Grains

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

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)
  • Garlic powder
  • Paprika
  • Cumin
  • Chili powder
  • Oregano
  • Bay leaves
  • Garam masala
  • Turmeric
  • Sesame oil
  • Reduced sodium soy sauce*
  • Unseasoned rice vinegar
  • Toasted sesame seeds
  • Honey
  • Fish sauce
  • Cayenne pepper
  • Light balsamic vinaigrette

Dairy & Misc. Refrigerated Items

  • 1 18-pack large eggs
  • 1 (9-inch) pie crust
  • Ghee (clarified butter)
  • 1 (8-ounce) bag shredded white cheddar
  • 1 (12-ounce) bottle whole milk
  • 1 (12-ounce) bottle skim milk
  • 1 small box butter
  • 1 small wedge fresh Parmesan cheese
  • 1 (15-ounce) container part skim ricotta
  • 1 (6-ounce) container 2% plain Greek yogurt
  • 1 (8-ounce) bag part skim shredded mozzarella
  • 1 (8-ounce) bag shredded or small block Colby-Jack cheese
  • 1 (17.5-ounce) container nonfat plain Greek yogurt

Frozen

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

Canned and Jarred

  • 1 small jar mild salsa
  • 2 (15-ounce) cans tomato sauce
  • 8-ounces good quality tuna in olive oil (I like Tonnino)
  • 1 (15-ounce) can and 2 (32-ounce) cartons reduced sodium chicken 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 Goods

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

*Can sub gluten-free, if desired

**To make your own you need 1 large tomato, ¼ small white onion, and ½ lime