Home Recipes Healthy Recipes Skinnytaste Meal Plan (January 14-January 20)

Skinnytaste Meal Plan (January 14-January 20)

33 min read

posted January 12, 2019 by Gina

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A free 7-day versatile weight loss meal plan together with breakfast, lunch and dinner and a purchasing listing. All recipes embrace energy and Weight Watchers Freestyle™ GoodPoints®.

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

If you’re new to my meal plans, I’ve been sharing these free, 7-day versatile healthy meal plans (you’ll be able to see my earlier meal plans right here) which can be meant as a information, with loads of wiggle room so that you can add extra food, espresso, drinks, fruits, snacks, dessert, wine, and so on or swap recipes out for meals you like, you’ll be able to seek for recipes by course within the index. You ought to goal for round 1500 energy* per day.

There’s additionally a exact, organized grocery listing that can make grocery purchasing a lot simpler and far much less nerve-racking. Save you time and money. You’ll dine out much less typically, waste much less food and also you’ll have every little thing you want available to assist maintain you on monitor.

Lastly, in the event you’re on Facebook be part of my Skinnytaste Facebook Community the place everybody’s sharing pictures of recipes they’re making, you’ll be able to be part of right here. I’m loving all of the concepts everybody’s sharing!

Also, in the event 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 yr, but it surely’s excellent now! You 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 4. Some recipes make sufficient leftovers for 2 nights or lunch the following day. While we really imagine there isn’t any one measurement matches all meal plan, we did our greatest to provide you with one thing that appeals to a variety of people. Everything is Weight Watchers pleasant, I included the up to date Weight Watcher Freestyle Points to your comfort, be happy to swap out any recipes you want or simply use this for inspiration!

The grocery listing is complete and contains every little thing it’s essential 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 it’s possible you’ll have already got a variety of them.

And final, however actually not least, this meal plan is versatile and life like. There’s loads of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if essential, you’ll be able to transfer some issues round to make it work together with your schedule. Please let me know in the event you’re utilizing these plans, it will assist me resolve if I ought to proceed sharing them!

MONDAY (1/14)
B: Overnight Oats in a Jar (5)
L: Chickpea Tuna Salad (0)
D: Veggie Lasagna Zucchini Boats (7)

Totals: Freestyle™ SP SP 12, Calories 816*

TUESDAY (1/15)
B: 4-Ingredient Flourless Banana-Nut Pancakes (4)
L: Chickpea Tuna Salad (0)
D: Instant Pot Pork Carnitas** (3) with 2 corn tortillas (3), 2 ounces avocado (3) and Quick and Delicioso Cuban Style Black Beans (1)
Totals: Freestyle™ SP 14, Calories 1,071* 

B: Open-Faced Omelet with Avocado and Pico de Gallo (1)
L: LEFTOVER Instant Pot Pork Carnitas (3) with 2 corn tortillas (3) and 2 ounces avocado (3)
D: One Skillet Chicken with Bacon and Green Beans (2) and ¾ cup brown rice (5)
Totals: Freestyle™  SP 17, Calories 881*

B: 4-Ingredient Flourless Banana-Nut Pancakes (4)
L: LEFTOVER Instant Pot Pork Carnitas (3) over 2 cups shredded romaine (0) and 2 ounces avocado (3)
D: Chunky Beef, Cabbage and Tomato Soup** (3) with 2 ounces multigrain baguette (3)
Totals: Freestyle™ SP 16, Calories 895*

FRIDAY (1/18)
B: Open-Faced Omelet with Avocado and Pico de Gallo (1)
L: LEFTOVER Chunky Beef, Cabbage and Tomato Soup (3) with an apple (0)
D: Shrimp Cakes (5) with Creamy Cauliflower Puree (1) and Roasted Broccoli with Smashed Garlic (2)
Totals: Freestyle™ SP 12, Calories 867*

B: Instant Pot Steel Cut Oats (5)
L: 3-Bean Turkey Chili (0) with 2 tablespoons shredded cheddar (2) and 1 tablespoon gentle bitter cream (1)
Totals:  Freestyle™ SP 8, Calories 543*

SUNDAY (1/20)
B: LEFTOVER Instant Pot Steel Cut Oats (5)
L: LEFTOVER 3-Bean Turkey Chili (0) with 2 tbsps shredded cheddar (2) and 1 tbsp gentle bitter cream (1)
D: Instant Pot Chicken Parmesan (4) with 1 cup sautéed zoodles (0)
Totals:  Freestyle™ SP 12, Calories 811*

*This is only a information, ladies ought to goal for round 1500 energy per day. Here’s a useful calculator to estimate your calorie wants. I’ve left loads of wiggle room so that you can add extra food comparable to espresso, drinks, fruits, snacks, dessert, wine, and so on.

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

Skinnytaste Meal Plan (January 14-January 20)

**google doc

Shopping List:


  • 1 medium head cauliflower
  • ½ pound French inexperienced beans
  • 1 small bunch baby spinach
  • 6 medium (about 10 ounces every) zucchini
  • 2 massive heads garlic
  • 1 ½ kilos broccoli florets
  • 1 medium apple (any selection)
  • 1 small and 6 medium ripe bananas
  • 1 small shallot
  • 1 small bunch/container contemporary basil
  • 1 small bunch cilantro
  • 1 massive crimson bell pepper
  • 1 medium crimson onion
  • 1 small (4-ounce) and 2 medium (5-ounce) Hass avocado
  • 1 small bunch scallions
  • 1 small bunch celery
  • 1 massive carrot
  • 1 small bunch/container contemporary thyme (can sub ½ teaspoon dry thyme or oregano in One Skillet Chicken, if desired)
  • 1 small bunch contemporary Italian parsley (can sub 2 tablespoons scallion greens in Shrimp Cakes, if desired)
  • 1 small head Romaine lettuce
  • 2 dry pints contemporary blueberries (can sub 14 ounces frozen, if desired)
  • 1 small and 1 massive lemon
  • 1 small and 1 massive yellow onion
  • 1 container contemporary 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 roast
  • 1 package deal center-cut bacon
  • 1 pound boneless, skinless rooster breasts
  • 1 pound 90% lean floor beef
  • 1 pound peeled and deveined jumbo shrimp
  • 1 1/3 kilos 99% lean floor turkey breast
  • ¾ pound (4) skinny rooster cutlets


  • 1 small container fast oats
  • 1 small container metal reduce oats
  • 1 package deal complete wheat panko breadcrumbs
  • 1 (10-count) package deal corn tortillas
  • 1 small bag dry brown rice (or 3 cups pre-cooked)
  • 1 (8 ounce) multigrain baguette

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 contemporary peppercorns)
  • NuNaturals liquid vanilla stevia (or your favourite sweetener)
  • Ground cinnamon
  • Cinnamon sticks
  • Red wine vinegar
  • Cumin
  • Sazon
  • Oregano
  • Adobo (I take advantage of Goya)
  • Garlic powder
  • Bay leaves
  • Old Bay seasoning
  • Maple syrup
  • Chili powder
  • Light mayonnaise
  • Dijon mustard
  • Hot sauce (non-compulsory, for Shrimp Cakes)

Dairy & Misc. Refrigerated Items

  • 1 dozen massive eggs
  • 1 small tub whipped butter
  • 1 pint skim milk (can sub unsweetened soy or nut)
  • 1 (15-ounce) container half skim ricotta cheese
  • 1 (8-ounce) bag half skim shredded mozzarella (I like Polly-O)
  • 1 massive wedge contemporary parmesan cheese
  • 1 pint 1 % buttermilk
  • 1 (8-ounce) bag shredded cheddar cheese
  • 1 (8-ounce) container gentle bitter cream
  • 4-ounces contemporary mozzarella cheese (can sub part-skim in Chicken Parmesan, if desired)

Canned and Jarred

  • 2 (15-ounce) cans chickpeas
  • 1 (6-ounce) can albacore tuna (I like American Tuna)
  • 1 small jar capers
  • 1 small jar/can chipotle peppers in adobo
  • 2 (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 sauce
  • 1 (4.5-ounce) can chopped chilies
  • 1 (15.5-ounce) can small crimson beans
  • 1 jar marinara (I like Delallo Pomodoro)
  • 1 (32-ounce) carton beef inventory
  • 1 (15-ounce) can low or diminished sodium rooster broth

Misc. Dry Goods

  • Chia seeds (you want ½ tablespoon)
  • 1 small bag chopped pecans
  • 1 bottle crisp white wine, comparable to Sauvignon Blanc

*You could make your personal with 1 cup chopped tomatoes, 1/3 cup chopped onion, ¼ cup chopped cilantro, juice from ½ a lime.

**You can sub gluten-free, if desired

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