posted January 26, 2019 by Gina

A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.

Skinnytaste Meal Plan (January 28-February 3)

Hope everyone’s enjoying the weekend. I am back on Weight Watchers tracking everything I eat (I go back to tracking anytime I need to lose a few pounds, like after a vacation or the holidays) and I’ve been sharing my daily routing on Instagram stories, if you are interested you can follow along, here is my Instagram. It’s also a year since my Dad passed, so it’s fitting to add his Czech Crepes with Berries and Cream to the meal plan this week, I grew up making them with my Dad.

And if you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.

There’s also a 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.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2019! There was a print error last year, but it’s perfect now! You can order it here!

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. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

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!

MONDAY (1/28)
B: Classic Egg Salad (3) on 1 piece whole grain bread (3)
L: Orange and Arugula Salad with Red Onion and Gorgonzola (4)
D: Baked Broccoli Macaroni  and Cheese (8)

Totals: Freestyle™ SP 18, Calories 806*

TUESDAY (1/29)
B:  Classic Egg Salad (3) on 1 piece whole grain bread (3)
L: LEFTOVER Baked Broccoli Macaroni  and Cheese (8)
D: Shrimp Scampi Tacos with Caesar Salad Slaw (6)
Totals: Freestyle™ SP 20, Calories 917*

WEDNESDAY (1/30)
B:  Classic Egg Salad (3) on 1 piece whole grain bread (3)
L: LEFTOVER Baked Broccoli Macaroni  and Cheese (8)
D: Beef, Tomato and Acini di Pepe Soup (5)

Totals: Freestyle™  SP 19, Calories 859*

THURSDAY (1/31)
B:  Classic Egg Salad (3) on 1 piece whole grain bread (3)
L: LEFTOVER Beef, Tomato and Acini di Pepe Soup (5)
D: Chicken Thighs with Shallots in Red Wine Vinegar (8) with Roasted Cauliflower “Rice” with Garlic and Lemon (2)
Totals: Freestyle™ SP  21, Calories 1,022*

FRIDAY (2/1)
B: PB & J Yogurt (6)
L: LEFTOVER Beef, Tomato and Acini di Pepe Soup (5)
D:  Fish Florentine (6)
Totals: Freestyle™ SP 17, Calories 858*

SATURDAY (2/2)
B: Czech Crepes with Berries and Cream (4)
L: Baked Buffalo Chicken Nuggets (2) with 8 baby carrots (0) and ¼ cup Blue Cheese Dressing (3)
D: DINNER OUT!
Totals:  Freestyle™ SP  9, Calories 527*

SUNDAY (2/3)
B: Easy Bagel Recipe (3) with 2 tablespoons light cream cheese (3), sliced tomato (0), cucumber (0) and red onion (0)
L: Mini Bell Pepper Loaded Turkey “Nachos” (5), Bacon Wrapped Chicken Bites (2) and Skinny Buffalo Chicken Dip (2) with 4 celery sticks (0)
D: Quick Beef Chili (4) with 2 tablespoons shredded cheddar (2)
Totals:  Freestyle™ SP 21, Calories 982*

*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.

waste less food

**google doc

Shopping List:

Produce

  • 1 small orange
  • 1 small and 1 medium head garlic
  • 2 medium red bell peppers
  • 1 medium head cauliflower (or 1 pound “riced”)
  • 2 (5-ounce) bags/clamshells baby spinach
  • 1 (5-ounce) bag/clamshell mixed greens or arugula
  • 1 (6-ounce) clamshell fresh blackberries
  • 1 (6-ounce) clamshell fresh raspberries
  • 1 (12-ounce) clamshell fresh strawberries
  • 1 pound broccoli florets (or 1 [12 ounce] pre-cut bag)
  • 1 small bunch fresh Italian parsley
  • 1 small bunch scallions
  • 1 small container/bunch fresh chives (can sub scallion greens for garnish on Egg Salad, if desired)
  • 3 medium lemons
  • 1 (1-pound) bag mini rainbow peppers
  • 1 large bunch celery
  • 1 (1 ½ pound) bag baby carrots
  • ¼ pound red seedless grapes
  • 1 medium cucumber
  • 4 small vine-ripened tomatoes
  • 1 large shallot
  • 1 small head Romaine lettuce
  • 1 small jalapeno (optional for Bell Pepper Nachos)
  • 1 small bunch fresh cilantro
  • 1 large red onion
  • 2 small yellow onions

Meat, Poultry and Fish

  • 1 pound peeled and deveined jumbo shrimp
  • 1 pound 90% lean ground beef
  • 1 pound 93% lean ground beef
  • 1 pound 93% lean ground turkey
  • 4 (5-ounce each) thick pieces of skinless white firm fish fillet (such as grouper, bass or halibut)
  • 2 pounds (8) boneless, skinless chicken thighs
  • 3 ¼ pounds boneless, skinless chicken breasts
  • 1 package center-cut bacon

Grains*

  • ½ loaf whole grain bread
  • 1 container seasoned whole wheat (or white) bread crumbs
  • 1 bag all-purpose or white whole wheat flour
  • 1 small bag corn tortillas
  • 1 package elbow pasta (regular, whole wheat or high fiber)
  • 1 package small pasta, such as Acini di pepe (can sub 4 ounces elbows, if desired)
  • 1 small package panko breadcrumbs

Condiments and Spices

  • Extra virgin olive oil
  • Cooking spray
  • Olive oil spray (or get a Misto oil mister)
  • Kosher salt (I like Diamond Crystal)
  • Pepper grinder (or fresh peppercorns)
  • Franks RedHot sauce
  • Cumin
  • Chili powder
  • Paprika
  • Garlic powder
  • Mayonnaise
  • Balsamic vinegar
  • Honey
  • Red pepper flakes
  • Dijon mustard
  • Bay leaves
  • White wine vinegar
  • Optional bagel toppings such as everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, or dried onion flakes
  • Distilled white vinegar
  • Red wine vinegar

Dairy & Misc. Refrigerated Items

  • 1 (12-ounce) bottle 1% milk (or milk of your choice)
  • 1 pint skim milk
  • 1 dozen large eggs
  • 1 small box butter
  • 1 package blue cheese (you need about 3 ½ ounces)
  • 1 large wedge fresh Parmesan cheese
  • 1 (8-ounce) bag shredded sharp cheddar cheese
  • 1 (8-ounce) bag reduced fat sharp cheddar cheese
  • 1 (32-ounce) container plain nonfat Greek yogurt (I like Fage or Stonyfield)
  • 1 container light whipped cream
  • 1 (8-ounce) tub light sour cream
  • 1 (8-ounce) container fat-free sour cream (can sub 1 cup Greek yogurt in Buffalo Chicken Dip, if desired)
  • 1 pint half and half
  • 1 (8-ounce) tub light cream cheese
  • 1 (8-ounce) block fat-free cream cheese

Canned and Jarred

  • 1 small can/jar anchovy filets
  • 1 (32-ounce) carton beef stock
  • 1 (4-ounce) can or 1 (4.5-ounce) tube tomato paste
  • 1 (15-ounce) can reduced-sodium black beans
  • 1 (10-ounce) can diced tomatoes with green chilies
  • 1 small jar reduced fat peanut butter
  • 1 small jar reduced sugar grape jelly
  • 1 (2.25-ounce) can sliced black olives
  • 1 (8-ounce) can tomato sauce
  • 1 (28-ounce) can diced tomatoes (I like Tutturosso)
  • 1 (32-ounce) carton chicken broth

Misc. Dry Goods

  • 1 bottle dry white wine
  • 1 small package unsalted peanuts
  • 1 small package powdered sugar
  • Baking powder
  • 1 bottle/can light beer (I use Corona. Can sub ¾ cup reduced sodium beef broth in Chili, if desired)

*You can sub gluten free, if desired