Good Kitchen Blog: Skinnytaste Meal Plan (January 22-January 28)

A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle Smart Points.

Hope everyone is enjoying these meal plans! I’ve been incorporating more meal prep dishes into the meal plan, meals you can make on the weekend so they are ready for the week. If you’re new to my meal plans, I’ve been sharing free, 7-day flexible 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. You should aim for around 1500 calories* a 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!

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!

Meal Prep Slow Cooker Harissa Chicken

Meal Prep:

I chose this Easy Shredded Chicken Harissa for lunch this week to make ahead which you can store in individual Tupperware or meal prep bowls (see notes below for the one I’ve been using). An alternative recipe could be this Easy Slow Cooker Chicken and Black Bean Taco Salad if you want more options. Make it on the weekend and pack it so you can grab and go!

Skinnytaste Meal Plan (January 22-January 28)

MONDAY (1/22)

B: Hummus Avocado Toast (6) and a mandarin orange (0)

L: Easy Shredded Chicken Harissa (2) with ⅓ cup chickpeas (0), 1 cup cubed cucumbers (0) and Skinny Tzatziki (0)

D: Loaded Vegetarian Baked Sweet Potatoes (8) with 1 ounce avocado (1)

Totals: Smart Points 16, Calories 968*

TUESDAY (1/23)

B: Hummus Avocado Toast (6) and a mandarin orange (0)

L: Easy Shredded Chicken Harissa (2) with ⅓ cup chickpeas (0), 1 cup cubed cucumbers (0) and Skinny Tzatziki (0)

D: 2 Skinny Chicken Enchiladas (8) with 1 ounce avocado (1) and Mexican Cauliflower “Rice” (1)

Totals: Smart Points 18, Calories 1,107*

WEDNESDAY (1/24)

B: Hummus Avocado Toast (6) and a mandarin orange (0)

L: Easy Shredded Chicken Harissa (2) with ⅓ cup chickpeas (0), 1 cup cubed cucumbers (0) and Skinny Tzatziki (0)

D: Giant Turkey Meatball Parmesan (6) with Easy Garlic Broccolini (1)

Totals: Smart Points 15, Calories 933*

THURSDAY (1/25)

B: 2 scrambled eggs (0) with whole wheat toast (2) and ½ pink grapefruit (0)

L: Easy Shredded Chicken Harissa (2) with ⅓ cup chickpeas (0), 1 cup cubed cucumbers (0) and Skinny Tzatziki (0)

D: Kalyn’s Stuffed Cabbage Casserole (5)

Totals: Smart Points 9, Calories 844*

FRIDAY (1/26)

B: 2 hard-boiled eggs (0) and ½ pink grapefruit (0)

L: LEFTOVER Kalyn’s Stuffed Cabbage Casserole (5) and an apple (0)

D: Blackened Fish Tacos with Cabbage Mango Slaw (4) with Cilantro Lime Cauliflower “Rice” (1)

Totals: Smart Points 10, Calories 869*

SATURDAY (1/27)

B: Red Pepper Egg-in-a-Hole (0) and a mandarin orange (0)

L: Spicy California Shrimp Stack (5) and an apple (0)

D: DINNER OUT!!

Totals: Smart Points 5, Calories 439*

SUNDAY (1/28)

B: Skillet Sweet Potato Chicken Hash (3) and a mandarin orange (0)

L: Spicy California Shrimp Stack (5) and an apple (0)

D:Mini Turkey Meatball Vegetable Soup (4) with a green salad (0)**and 2 tablespoons Low-Fat Buttermilk Ranch (1)

Totals: Smart Points 13, Calories 962*

*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 5 cups romaine, ½ cup each: carrots, tomatoes, cucumber, chickpeas, 2 scallions and ½ ounce shaved parmesan

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