Skinnytaste Meal Plan (January 21- January 27)

posted January 19, 2019 by Gina

A free 7-day versatile weight reduction meal plan together with breakfast, lunch and dinner and a buying record. All recipes embrace energy and Weight Watchers Freestyle™ SmartPoints®.

I simply had an thrilling week in Chicago selling my cookbook Skinnytaste One and Accomplished on Windy Metropolis Reside and doing a cooking demo at Macy’s on State Avenue. Right here’s the phase if you wish to watch!

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 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 so on or swap recipes out for meals you like, you may seek for recipes by course within the index. It is best to 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 anxious. Save you time and money. You’ll dine out much less usually, waste much less meals and also you’ll have every thing you want readily available to assist preserve you on monitor.

Lastly, for those who’re on Fb be a part of my Skinnytaste Fb Neighborhood the place everybody’s sharing photographs of recipes they’re making, you may be a part of right here. I’m loving all of the concepts everybody’s sharing!

Additionally, for those who 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 yr, but it surely’s good now! You may 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 consider there isn’t a one measurement suits all meal plan, we did our greatest to provide you with one thing that appeals to a variety of people. The whole lot is Weight Watchers pleasant, I included the up to date Weight Watcher Freestyle Factors to your comfort, be at liberty to swap out any recipes you would like or simply use this for inspiration!

The grocery record is complete and consists of every thing you have to make all meals on the plan. I’ve even included model suggestions of merchandise I really like and use usually. Cross test your cupboards as a result of many condiments you’ll discover I exploit usually, so you could have already got a number of them.

And final, however actually not least, this meal plan is versatile and sensible. There’s loads of wiggle room for cocktails, wholesome snacks, dessert and dinner out. And if needed, you may transfer some issues round to make it work together with your schedule. Please let me know for those who’re utilizing these plans, this may assist me resolve if I ought to proceed sharing them!

MONDAY (1/21)
B: Yogurt Chocolate Chip Muffins *(7) and a banana (zero)
L: Basic Egg Salad (three) on 1 slice entire grain bread (three) and an apple (zero)
D: Crimson Lentil Soup with Spinach* (1) and ½ a chunk of entire wheat naan (three)

Totals: Freestyle™ SP 17, Energy 915**

TUESDAY (1/22)
B: Yogurt Chocolate Chip Muffins *(7) and a banana (zero)
L: Crimson Lentil Soup with Spinach* (1) and ½ a chunk of entire wheat naan (three)
D:  Tacky Rotisserie Rooster Enchilada Skillet (9)
Totals: Freestyle™ SP 20, Energy 980**

B: Yogurt Chocolate Chip Muffins *(7) and a banana (zero)
L: Basic Egg Salad (three) over 2 cups arugula (zero) and an orange (zero)
D: Skillet Rooster Cordon Bleu (5) with Roasted Asparagus (zero)
Totals: Freestyle™  SP 15, Energy 833**

B: Yogurt Chocolate Chip Muffins *(7) and a banana (zero)
L: LEFTOVER Crimson Lentil Soup with Spinach* (1) and ½ a chunk of entire wheat naan (three)
D: Fast Beef Chili (Four) with 2 tablespoons cheddar (2), and 1 ounce avocado (1)
Totals: Freestyle™ SP 15, Energy 869**

FRIDAY (1/25)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Basic Egg Salad (three) on 1 slice entire grain bread (three) and an apple (zero)
D: Blackened Scallops with Horseradish Sauce (2), Prompt Pot Mashed Potatoes (5) and Roasted Parmesan Inexperienced Beans (1)
Totals: Freestyle™ SP 19, Energy 1,zero21**

B:  Blueberry Banana Bread (three) with 1 cup mango (zero)
L: Hummus Avocado Toast (6) (Recipe x Four)
Totals:  Freestyle™ SP 9, Energy 446**

SUNDAY (1/27)
B:  Blueberry Banana Bread (three) with 1 cup mango (zero)
L:  Chopped Salad with Shrimp Blue Cheese and Bacon (7) (Recipe x 2)
D: Large Turkey Meatball  Parmesan (6) with Broccoli and Orzo (Four)
Totals:  Freestyle™ SP 20, Energy 995**

*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 comparable to espresso, drinks, fruits, snacks, dessert, wine, and so on.

Skinnytaste Meal Plan (January 21- January 27)

**google doc

Procuring Record:


5 medium bananasthree giant mangosFour medium pears (any selection)three medium oranges2 medium apples (any selection)1 pound asparagus2 kilos Russet potatoesthree small (Four-ounce) Hass avocados1 giant head Butter (or Bibb) lettuce1 (5-ounce) bag child arugula1 small bunch child spinach2 medium heads garlic¾ pound inexperienced beans1 medium crimson bell pepper½ pound broccoli florets1 giant cucumber1 small bunch radishes2 small ears of corn (can sub frozen, if desired)1 small bunch Italian parsley2 medium carrots1 small bunch/container chives (can sub parsley, for garnish, on Egg Salad, if desired)1 small jalapeno (non-obligatory, for Enchilada Skillet)1 small bunch cilantro (non-obligatory garnish on Enchilada Skillet)1 small and 1 medium lemon1 (6-ounce) container recent blueberries1 dry pint cherry tomatoes1 small and 1 medium yellow onion1 small crimson onion

Meat, Poultry and Fish

1 (2½-pound) rotisserie rooster1 pound 93% floor beef 1 pound (Four) skinny boneless, skinless rooster breast cutlets20 ounces (16) giant sea scallops1 bundle center-cut bacon1 pound peeled and deveined shrimp1 pound 93% lean floor turkeythree ounces (Four skinny slices) low sodium deli ham (I like Boar’s Head)


1 bundle cake flour1 loaf entire grain sliced bread1 bundle entire wheat naan (or flat bread)1 small bundle corn tortillas1 small bag all-purpose or white entire wheat flour1 bundle seasoned breadcrumbs1 bundle dry orzo pasta

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)Vanilla extractMayonnaisePaprikaTurmericCumin Vegetable oilChili powderGarlic powderDijon mustardHoneyCayenneThymeOreganoCrushed crimson pepper flakes

Dairy & Misc. Refrigerated Gadgets

three ounces (Four slices) gentle Swiss Cheese (I like Alpine Lace) 1 (17.5-ounce) container nonfat plain Greek yogurt1 (Eight-ounce) container gentle bitter cream (I like Breakstone’s)1 dozen giant eggs1 pint 1% buttermilk1 wedge recent Parmesan 1 small wedge recent Pecorino Romano (can sub three tablespoons parmesan in Large Meatball, if desired)1 small field unsalted 1 small field salted butter (can sub unsalted butter and modify salt accordingly in Cordon Bleu, Scallops and Banana Bread, if desired)1 tub whipped butter 1 small tub hummus1 (Eight-ounce) bag shredded cheddar cheese1 (Eight-ounce) bag shredded mozzarella cheese1 small wedge bleu or gorgonzola cheese

Canned and Jarred

2 (15-ounce) cans decreased sodium black beans1 (10 ounce) can delicate diced tomatoes with inexperienced chilies1 (16-ounce) jar enchilada sauce**2 (32-ounce) cartons rooster or vegetable broth1 (15-ounce) can decreased sodium rooster broth1 small jar marinara (I like Delallo)1 (Four-ounce) can tomato sauce1 (Four-ounce) can or (Four.5-ounce) tube tomato paste1 small jar unsweetened apple sauce1 small jar ready horseradish

Misc. Dry Items

Baking soda1 small bundle granulated sugar1 small bag semi-sweet chocolate chips1 bottle/can gentle beer (I exploit Corona. Can sub ¾ cup decreased sodium beef broth in Chili, if desired)1 small bag chopped walnuts1 (l pound) bag crimson or yellow lentils1 small bundle gentle brown sugar

*You may sub gluten-free, if desired

**You may make your personal with components in record plus and an additional (15-ounce) can decreased sodium rooster or vegetable broth, 1 (28-ounce) can tomato sauce, and 1 can/jar chipotle in adobo

posted January 19, 2019 by Gina

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