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 buying listing. All recipes embrace energy and Weight Watchers Freestyle™ SmartPoints®.

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

For those who’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 favor, you possibly can seek for recipes by course within the index. You need to purpose for round 1500 energy* per day.

There’s additionally a exact, organized grocery listing that may make grocery buying a lot simpler and far much less anxious. 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 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 images of recipes they’re making, you possibly can be a part of right here. I’m loving all of the concepts everybody’s sharing!

Additionally, when 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 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 Four. Some recipes make sufficient leftovers for 2 nights or lunch the following day. Whereas we really imagine there isn’t a one measurement matches all meal plan, we did our greatest to give you one thing that appeals to a variety of people. Every part is Weight Watchers pleasant, I included the up to date Weight Watcher Freestyle Factors in your comfort, be at liberty to swap out any recipes you would like or simply use this for inspiration!

The grocery listing is complete and consists of the whole lot it is advisable make all meals on the plan. I’ve even included model suggestions of merchandise I like and use usually. Cross examine your cupboards as a result of many condiments you’ll discover I exploit usually, so chances are you’ll have already got lots of them.

And final, however definitely not least, this meal plan is versatile and real looking. There’s a lot of wiggle room for cocktails, wholesome snacks, dessert and dinner out. And if needed, 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, this can assist me determine 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: Immediate 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 Immediate Pot Pork Carnitas (Three) with 2 corn tortillas (Three) and a pair of ounces avocado (Three)
D: One Skillet Hen 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 Immediate Pot Pork Carnitas (Three) over 2 cups shredded romaine (zero) and a pair 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 Desserts (5) with Creamy Cauliflower Puree (1) and Roasted Broccoli with Smashed Garlic (2)
Totals: Freestyle™ SP 12, Energy 867*

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

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

*That is only a information, girls ought to purpose 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 many others.

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

Skinnytaste Meal Plan (January 14-January 20)

**google doc

Buying Checklist:


1 medium head cauliflower½ pound French inexperienced beans1 small bunch child spinach6 medium (about 10 ounces every) zucchini2 massive heads garlic1 ½ kilos broccoli florets1 medium apple (any selection)1 small and 6 medium ripe bananas1 small shallot1 small bunch/container recent basil1 small bunch cilantro1 massive pink bell pepper1 medium pink onion1 small (Four-ounce) and a pair of medium (5-ounce) Hass avocado1 small bunch scallions1 small bunch celery1 massive carrot1 small bunch/container recent thyme (can sub ½ teaspoon dry thyme or oregano in One Skillet Hen, if desired)1 small bunch recent Italian parsley (can sub 2 tablespoons scallion greens in Shrimp Desserts, if desired)1 small head Romaine lettuce2 dry pints recent blueberries (can sub 14 ounces frozen, if desired)1 small and 1 massive lemon1 small and 1 massive yellow onion1 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 roast1 package deal center-cut bacon1 pound boneless, skinless rooster breasts1 pound 90% lean floor beef1 pound peeled and deveined jumbo shrimp1 1/Three kilos 99% lean floor turkey breast¾ pound (Four) skinny rooster cutlets


1 small container fast oats1 small container metal lower oats1 package deal complete wheat panko breadcrumbs1 (10-count) package deal corn tortillas1 small bag dry brown rice (or Three cups pre-cooked)1 (Eight ounce) multigrain baguette

Condiments and Spices

Additional virgin olive oilCooking sprayOlive 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 cinnamonCinnamon sticksRed wine vinegarCuminSazonOreganoAdobo (I exploit Goya)Garlic powderBay leavesOld Bay seasoningMaple syrupChili powderLight mayonnaiseDijon mustardHot sauce (non-compulsory, for Shrimp Desserts)

Dairy & Misc. Refrigerated Objects

1 dozen massive eggs1 small tub whipped butter1 pint skim milk (can sub unsweetened soy or nut)1 (15-ounce) container half skim ricotta cheese1 (Eight-ounce) bag half skim shredded mozzarella (I like Polly-O)1 massive wedge recent parmesan cheese1 pint 1 % buttermilk1 (Eight-ounce) bag shredded cheddar cheese1 (Eight-ounce) container gentle bitter cream4-ounces recent mozzarella cheese (can sub part-skim in Hen Parmesan, if desired)

Canned and Jarred

2 (15-ounce) cans chickpeas1 (6-ounce) can albacore tuna (I like American Tuna)1 small jar capers1 small jar/can chipotle peppers in adobo2 (15-ounce) cans black beans (I choose 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 sauce1 (Four.5-ounce) can chopped chilies1 (15.5-ounce) can small pink beans1 jar marinara (I like Delallo Pomodoro)1 (32-ounce) carton beef stock1 (15-ounce) can low or decreased sodium rooster broth

Misc. Dry Items

Chia seeds (you want ½ tablespoon)1 small bag chopped pecans1 bottle crisp white wine, reminiscent of Sauvignon Blanc

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

**You possibly can sub gluten-free, if desired

posted January 12, 2019 by Gina

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