Skinnytaste Meal Plan (January 6-January 12)

Weight Loss Meals

posted January 4, 2020 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 updated WW Smart Points.

Meal Plan

Ready to get back on track? Let’s do it! Have you seen my post of the Top 25 Most Popular Skinnytaste recipes of 2019 ? Did you favorite make it?

WW has changed their plan to now include a Blue, Purple and Green Plan. All the recipes on my blog are updated for the Blue plan. I’ve been updating all my recipes (over 2000) and have completed 2019 with the other two colors, and I am working my way down so please be patient.

Why Should Everyone Meal Plan?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!

About The Meal Plan

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! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

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!


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 WW Blue SP 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 (1/6)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Meal Prep Greek Chicken Rice Bowl (10B 13G 4P)
D: Turmeric Roasted Sweet Potato and Macadamia Soup (5B 5G 2P) with a green salad* (2B 3G 2P)
Totals: Freestyle™ SP 22B 29G 13P, Calories 981**

B: 2 hard-boiled eggs (0B 4G 0P) and a banana (0B 0G 0P)
L: Meal Prep Greek Chicken Rice Bowl (10B 13G 4P)
D: Cilantro Lime Fish Tacos (6B 6G 6P) with Quick and Delicioso Cuban Style Black Beans (1B 3G 1P)
Totals: Freestyle™ SP 17B 26G 11P, Calories 1,091**

B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Meal Prep Greek Chicken Rice Bowl (10B 13G 4P)
D: Pork Chops with Mushrooms and Shallots (6B 5G 5P) with Roasted Parmesan Green Beans (1B 1G 1P)

Totals: Freestyle™ SP 22B 27G 15P, Calories 903**

B:  2 hard-boiled eggs (0B 4G 0P) and a banana (0B 0G 0P)
L: Meal Prep Greek Chicken Rice Bowl (10B 13G 4P)
D: Kale and Potato Soup with Turkey Sausage (5B 5G 3P)

Totals: Freestyle™ SP 15B 22G 7P, Calories 899**

FRIDAY (1/10)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: LEFTOVER Kale and Potato Soup with Turkey Sausage (5B 5G 3P)
D: Basil-Parmesan Crusted Salmon (3B 6G 3P) with Roasted Cauliflower Rice with Garlic and Lemon (2B 2G 2P) and
Wilted Baby Spinach with Garlic and Oil (1B 1G 1P)

Totals: Freestyle™ SP 16B 22G 14P, Calories 965**

B: Huevos Pericos (2B 8G 2P) with 1 ounce avocado (1B 1G 1P)
L: Veggie Lasagna Stuffed Portobello Mushrooms (6B 7G 6P)

Totals: Freestyle™ SP 9B 16G 9P, Calories 553**

SUNDAY (1/12)
B: Easy Bagel (3B 4G 3P) with 2 tablespoons light cream cheese (3B 3G 3P), 6 slices cucumber and 4 slices tomato
and 6 red onion rings (0B 0G 0P)
L: Loaded Nacho Chicken Tostada (5B 7G 5P)
D: Instant Pot Chicken Parmesan (4B 5G 4P) with 2 cups zucchini noodles (0B 0G 0P)

Totals: Freestyle™ SP 15B 19G 15P, Calories 840**

*Green salad includes 6 cups romaine, ½ cup each cucumber, tomato, carrots, chickpeas and light vinaigrette.
Freeze any leftover soup you/your family won’t eat.
**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.

*Google doc

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