Skinnytaste Meal Plan (January 13-January 19)

posted January 11, 2020 by Gina

A free 7-day versatile weight reduction meal plan together with breakfast, lunch and dinner and a procuring record. All recipes embrace 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

This weeks meal plan accommodates many of the recipes from the Greatest Of Skinnytaste Recipes 2019. I hope you get pleasure from them! Which recipe is your favourite?

WW has modified their plan to now embrace 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 approach down so please be affected person.

Why Ought to Everybody Meal Plan?

Meal planning is a good way to prepare 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 objectives!

About The Meal Plan

In case you’re new to my meal plans, I’ve been sharing these free, 7-day versatile wholesome meal plans (you possibly can 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 many others or swap recipes out for meals you like, you possibly can 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 procuring a lot simpler and far much less demanding. Save you time and cash. You’ll dine out much less typically, waste much less meals and also you’ll have every thing you want readily available to assist preserve you on observe.

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

Additionally, when 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 12 months, however 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 4. Some recipes make sufficient leftovers for 2 nights or lunch the following day. Whereas we really consider there is no such thing as a one dimension suits all meal plan, we did our greatest to provide you with 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 in your comfort, be happy to swap out any recipes you would like or simply use this for inspiration!

The grocery record is complete and consists of every thing it is advisable 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 chances are you’ll have already got lots of them.

And final, however definitely not least, this meal plan is versatile and sensible. There’s lots of wiggle room for cocktails, wholesome snacks, dessert and dinner out. And if vital, you possibly can transfer some issues round to make it work along with your schedule. Please let me know when you’re utilizing these plans, it will assist me resolve if I ought to proceed sharing them!

MONDAY (1/13)
B: Freezer Breakfast Burritos* (4B 7G 4P)
L: Spiralized Greek Cucumber Salad with Lemon and Feta (7B 7G 7P)
D: Purple Lentil Soup** (1B 6G 1P) with 2 ounces multigrain baguette (3B 3G 3P)
Totals: Freestyle™ SP 15B 23G 15P, Energy 871 #

TUESDAY (1/14)
B: Freezer Breakfast Burritos (4B 7G 4P)
L: LEFTOVER Purple Lentil Soup (1B 6G 1P)
D: Prompt Pot Rooster Taco Chili (0B 4G 0P) with 2 tablespoon cheddar cheese (2B 2G 2P) and 1 ounce avocado
(1B 1G 1P)

Totals: Freestyle™ SP 8B 20G 8P, Energy 829 #

B: Traditional Egg Salad (3B 6G 3P) on 1 slice entire grain toast (3B 3G 3P)
L: LEFTOVER Purple Lentil Soup (1B 6G 1P)
D: LEFTOVER Prompt Pot Rooster Taco Chili (0B 4G 0P) with 2 tablespoon cheddar cheese (2B 2G 2P) and 1 ounce
avocado (1B 1G 1P)

Totals: Freestyle™ SP 10B 22G 10P, Energy 863 #

B: Freezer Breakfast Burritos (4B 7G 4P)
L: Traditional Egg Salad (3B 6G 3P) with 2 slices entire grain bread (6B 6G 6P) and 1 leaf Romaine lettuce (0B 0G 0P)
D: Italian Beef and Spinach Meatballs (4B 5G 4P) with 1 cup entire wheat spaghetti (5B 5G 0P)
Totals: Freestyle™ SP 22B 29G 17P, Energy 1,104 #

FRIDAY (1/17)
B: Freezer Breakfast Burritos (4B 7G 4P)
L: Traditional Egg Salad (3B 6G 3P) with 2 slices entire grain bread (6B 6G 6P) and 1 leaf Romaine lettuce (0B 0G 0P)
D: Fish Florentine (6B 7G 6P)

Totals: Freestyle™ SP 19B 26G 19P, Energy 1,022 #

B: Crustless Broccoli Cheddar Quiche** (4B 6G 4P) with an orange (0B 0G 0P)
L: Chickpea Salad (1B 5G 1P)

Totals: Freestyle™ SP 5B 11G 5P, Energy 420 #

SUNDAY (1/19)
B: Yogurt Waffles (4B 4G 4P) with Yogurt Whipped Cream (recipe for the cream is WITHIN the waffle recipe) (3B 3G 3P) and ½ cup blueberries (0B 0G 0P)
L: Lemon-Chili Shrimp Avocado Quinoa Bowls  (8B 10G 4P)
D: Cauliflower Rice Rooster Biryani (1B 3G 1P)

Totals: Freestyle™ SP 16B 20G 12P, Energy 1,010 #

*Prep Sunday evening, if desired.

**Freeze any leftover you/your loved ones gained’t eat.
# That is only a information, girls 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 resembling espresso, drinks, fruits,
snacks, dessert, wine, and many others.

Google Doc

Print Purchasing Record

Purchasing Record


Four medium oranges4 medium lemons1 dry pint contemporary blueberries1 medium scorching inexperienced chili pepper (resembling jalapeno or serrano)2 medium carrots1 giant head garlic1 (2-inch) piece contemporary ginger1 small bunch scallions1 pound broccoli florets1 giant head Romaine lettuce1 (16-ounce) bag/clamshell child spinach2 small (4-ounce) and 1 medium (5-ounce) Hass avocados1 medium bunch contemporary Italian parsley1 small bunch/container contemporary oregano1 small bunch/container contemporary chives (can sub scallion greens as garnish for Egg Salad, if desired)1 medium bunch contemporary cilantro2 giant English cucumbers1 small and 1 giant purple bell pepper1 small inexperienced bell pepper1 dry pint grape tomatoes2 medium vine-ripened tomatoes1 medium purple onion2 small, 1 medium and 1 giant yellow onion

Meat, Poultry and Fish

1 bundle center-cut bacon1 pound 93% lean floor beef1 ¼ kilos jumbo peeled and deveined shrimp2 half of kilos (5) boneless, skinless rooster breasts1 ¼ kilos skinless white agency fish (resembling grouper, bass or halibut)


1 bundle (8-inch) low carb flour tortillas (I exploit Ole Xtreme Wellness)1 loaf sliced entire grain bread1 (1-pound) bundle entire wheat spaghetti1 small bundle unbleached all-purpose or white entire wheat flour1 small bundle dry tri-color or purple quinoa1 (8-ounce) multigrain baguette

Condiments and Spices

Additional 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)Sizzling sauce (non-compulsory, for Breakfast Burritos)TurmericCumin1 packet lowered sodium taco seasoning (or elements to make your personal)MayonnaisePaprikaNutmegVanilla extractCrushed purple pepper flakesGaram masalaChili powder

Dairy & Misc. Refrigerated Objects

2 dozen giant eggs1 pint whipping cream1 pint half and half1 (8-ounce) field lowered fats cream cheese1 medium wedge contemporary Pecorino Romano cheese (can sub ½ cup Parmesan in Meatballs, if desired)1 small wedge contemporary Parmesan cheese1 (1-pound) bundle shredded cheddar cheese1 small container Ghee (clarified butter) (Can sub 1 tablespoon common butter in Biryani, if desired)1 small field butter1 small chunk feta cheese1 (8-ounce) container 2% milk1 pint almond milk (can however a bigger container of two% milk and sub 1 ¼ cups in Waffles, if desired)1 (6-ounce) container nonfat plain yogurt1 (6-ounce) container nonfat plain Greek yogurt


1 (10-ounce) bundle frozen corn kernels1 (10-ounce) bundle chopped spinach2 packages (6 cups whole) riced cauliflower

Canned and Jarred

1 (15.5-ounce) can black beans1 (15.5-ounce) can kidney beans1 (15-ounce) can chickpeas1 (8-ounce) can tomato sauce2 (10-ounce) cans RoTel diced tomatoes with chilies1 (4-ounce) can chopped inexperienced chilies1 (28-ounce) can crushed tomatoes (I like Tuttorosso)1 small jar pitted kalamata olives2 (32-ounce) cartons rooster or vegetable broth1 (32-ounce) carton low sodium rooster or vegetable broth

Misc. Dry Items

1 pound dry purple or yellow lentils1 small bundle granulated sugarBaking powder

Non-Meals Objects

*You should buy gluten free, if desired

Print Purchasing Record

posted January 11, 2020 by Gina

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