Skinnytaste Meal Plan (January 7-January 13)

posted January 5, 2019 by Gina

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

Completely satisfied 2019! This week’s meal plan I’ve created two dishes so that you can make forward for the week, the Bell Pepper and Potato Frittata for breakfast and the Turkey Taco Salad Meal Prep for lunch.

Should 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 are meant as a information, with loads of wiggle room so that you can add extra meals, espresso, drinks, fruits, snacks, dessert, wine, and so forth or swap recipes out for meals you favor, you may seek for recipes by course within the index. You must intention for round 1500 energy* per day.

There’s additionally a exact, organized grocery checklist that can make grocery buying a lot simpler and far much less irritating. Save you time and money. You’ll dine out much less typically, waste much less meals and also you’ll have all the pieces you want readily available to assist preserve you on monitor.

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

Additionally, should 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, nevertheless it’s excellent now! You’ll be able to 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 subsequent day. Whereas we actually consider there is no such thing as a one dimension suits all meal plan, we did our greatest to give you one thing that appeals to a variety of people. All the pieces 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 checklist is complete and contains all the pieces it’s essential to make all meals on the plan. I’ve even included model suggestions of merchandise I like and use typically. Cross test your cupboards as a result of many condiments you’ll discover I take advantage of typically, so you could have already got numerous them.

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

MONDAY (1/7)
B: Bell Pepper and Potato Frittata (1) with 1 ounce avocado (1) and a pear (zero)
L: Taco Salad Meal Prep* (7)
D: Dad’s Creamy Cauliflower Soup (2) and a couple of Simple Garlic Knots (four)

Totals: Freestyle™ SP 15, Energy 851**

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

B: Bell Pepper and Potato Frittata (1) with 1 ounce avocado (1) and a pear (zero)
L: Taco Salad Meal Prep* (7)
D: Cauliflower Rice Hen Biryani (1)
Totals: Freestyle™  SP 10, Energy 818**

B: Bell Pepper and Potato Frittata (1) with 1 ounce avocado (1) and a pear (zero)
L: Taco Salad Meal Prep* (7)
D: Cheddar Corn Chowder with Bacon (7)
Totals: Freestyle™ SP 16, Energy 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 Greens (four) (Recipe x 2)
Totals: Freestyle™ SP 16, Energy 886**

B:  Spinach Ricotta Quiche (5)
L: Hen and Shrimp Laap (four)
Totals:  Freestyle™ SP 9, Energy 445**

SUNDAY (1/13)
B: LEFTOVER  Spinach Ricotta Quiche (5)
L:  Tuna Lettuce Wrap with Avocado Dressing (2) (Recipe x2) with an apple (zero)
D: Hen Cacciatore (Three) with 1 ½ cups Roasted Spaghetti Squash (zero) and a inexperienced salad** (zero) with 2 tablespoons gentle balsamic French dressing (2)
Totals:  Freestyle™ SP 12, Energy 800**

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

**That is only a information, ladies 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 akin to espresso, drinks, fruits, snacks, dessert, wine, and so forth.

***Inexperienced salad contains 6 cups blended greens, ½ can chickpeas, 2 scallions and ½ cup: tomatoes, carrots and cucumber.

Skinnytaste Meal Plan (January 7-January 13)

**  google doc

Procuring Checklist: 


four medium pears (any selection)2 small and 1 medium Yukon Gold potatoes2 small shallots1 (6-ounce) container contemporary berries (your selection)1 giant head Romaine lettucefour giant contemporary Poblano chiliesfour medium apples (any selection)1 giant spaghetti squash1 (5-ounce) bag/clamshell blended child greens2 giant heads garlic1 to 2 scorching inexperienced chili peppers1 medium and 1 giant head cauliflower1 small bunch/container contemporary basil1 giant bunch cilantro1 medium (5-ounce) Hass avocado1 giant bunch scallions1 small lemon5 medium limes1 small bunch contemporary Italian parsley 1 small bunch contemporary child spinach1 small bunch/container contemporary mint1 small and 1 giant head butter or Bibb lettuce1 (Three-inch) piece contemporary ginger1 giant bag mini candy rainbow peppers1 pound broccoli florets1 bag shredded carrots2 small inexperienced bell peppers1 small pink bell pepper1 small cucumber1 small jalapeno1 dry pint cherry tomatoes1 small container contemporary pico de gallo**1 small and 1 medium vine-ripened tomato1 small pink onionThree small, 1 medium and 1 giant yellow onion1 small bunch/container contemporary thyme (can sub ½ teaspoon dry thyme in Chowder, if desired)

Meat, Poultry and Fish

1 ¾ kilos 93% lean floor turkey1 pound boneless, skinless hen breasts1 bundle center-cut bacon1 pound (four) wild salmon filets1 pound floor hen½ pound giant peeled and deveined shrimpfour bone-in hen thighs


1 small bag all-purpose or complete white wheat flour*

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 contemporary peppercorns)Garlic powderPaprikaCuminChili powderOreganoBay leavesGaram masalaTurmericSesame oilDiminished sodium soy sauce*Unseasoned rice vinegarToasted sesame seedsHoneyFish sauceCayenne pepperGentle balsamic French dressing

Dairy & Misc. Refrigerated Objects

1 18-pack giant eggs1 (9-inch) pie crustGhee (clarified butter)1 (Eight-ounce) bag shredded white cheddar1 (12-ounce) bottle complete milk1 (12-ounce) bottle skim milk1 small field butter1 small wedge contemporary Parmesan cheese1 (15-ounce) container half skim ricotta1 (6-ounce) container 2% plain Greek yogurt1 (Eight-ounce) bag half skim shredded mozzarella1 (Eight-ounce) bag shredded or small block Colby-Jack cheese1 (17.5-ounce) container nonfat plain Greek yogurt


2 (12-ounce) luggage plain or garlic riced cauliflower1 (16-ounce) bag corn kernels

Canned and Jarred

1 small jar delicate salsa2 (15-ounce) cans tomato sauceEight-ounces good high quality tuna in olive oil (I like Tonnino)1 (15-ounce) can and a couple of (32-ounce) cartons lowered sodium hen broth1 (15-ounce) can chickpeas1 (14-ounce) can crushed tomatoes1 small jar/can hearts of palm1 small can/jar chipotle chilies in adobo

Misc. Dry Items

Baking powder1 small field/bag brown sugar1 small bag chopped walnuts1 small bag coconut flour (you want 1 teaspoon in Laab.  Can omit, if desired)

*Can sub gluten-free, if desired

**To make your personal you want 1 giant tomato, ¼ small white onion, and ½ lime

posted January 5, 2019 by Gina

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