Skinnytaste Meal Plan (January 8-January 14)

A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list.

To help you jump start your goals for 2018, I am sharing another free 7-day flexible meal plan (you can see my previous meal plans here)! This is just a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. You should aim for around 1500 calories* a day.

To make it easy for you, we’ve included a more 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.

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.

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!

Skinnytaste Meal Plan (January 8-January 14)

MONDAY (1/8)
B: 2 hard-boiled eggs (0) with a banana (0)
L: Chipotle Chicken Bowls with Cilantro Lime Quinoa (8)
D: Baked Spaghetti Squash and Cheese (4) and a green salad** with balsamic dressing (3)

Totals: Smart Points 15, Calories 936*

TUESDAY (1/9)
B: 2 hard-boiled eggs (0) with a banana (0)
L: LEFTOVER Baked Spaghetti Squash and Cheese (4) and a green salad with balsamic dressing (3)
D: 3 Baked Shrimp Taquitos (8) with Guacamole (3)

Totals: Smart Points 18, Calories 997*

WEDNESDAY (1/10)
B: Petite Crust-less Quiche (5) with an orange (0)
L: Chipotle Chicken Bowls with Cilantro Lime Quinoa (8)
D: Sheet Pan Balsamic Herb Chicken and Vegetables (3)

Totals: Smart Points 16, Calories 930*

THURSDAY (1/11)
B: Petite Crust-less Quiche (5) with an orange (0)
L: Chipotle Chicken Bowls with Cilantro Lime Quinoa (8)
D: Slow Cooker Chickpea Sweet Potato Stew (3)

Totals: Smart Points 16, Calories 844*

FRIDAY (1/12)
B: Petite Crust-less Quiche (5) with an orange (0)
L: Chipotle Chicken Bowls with Cilantro Lime Quinoa (8)
D: Gochujang-Glazed Salmon (2) with Cauliflower Fried Rice (1) and 6 slices cucumber (0)

Totals: Smart Points 16, Calories 1,038*

SATURDAY (1/13)
B: Breakfast Burrito Bowls with Spiced Butternut Squash (3)
L: LEFTOVER Slow Cooker Chickpea Sweet Potato Stew (3)
D: DINNER OUT!
Totals: Smart Points 6, Calories 404*

SUNDAY (1/14)
B: Lowfat Banana Nut Bread (4) with ½ cup blueberries (0)
L: Roasted Brussels Sprouts and Cauliflower Soup (3) with 2 ounces multi-grain baguette (3)
D: Unstuffed Cabbage Bowls (8)

Totals: Smart Points 18, Calories 812*

*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 mixed greens, carrots, tomatoes, cucumber, chickpeas, scallions and shaved parmesan with 1 tablespoon balsamic vinaigrette

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