Skinnytaste Meal Plan (January 14-January 20)

posted January 12, 2019 by Gina

A free 7-day versatile weight reduction meal plan together with breakfast, lunch and dinner and a buying record. All recipes embody energy and Weight Watchers Freestyle™ SmartPoints®.

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

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

There’s additionally a exact, organized grocery record that can make grocery buying a lot simpler and far much less irritating. Save you time and money. You’ll dine out much less usually, waste much less meals and also you’ll have all the things you want readily available to assist maintain you on monitor.

Lastly, if you happen to’re on Fb be a part of my Skinnytaste Fb Neighborhood the place everybody’s sharing pictures of recipes they’re making, you’ll be able to be a part of right here. I’m loving all of the concepts everybody’s sharing!

Additionally, if you happen to 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 12 months, nevertheless it’s good now! You may 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 Four. Some recipes make sufficient leftovers for 2 nights or lunch the subsequent day. Whereas we actually consider there isn’t a one dimension suits all meal plan, we did our greatest to provide you with one thing that appeals to a variety of people. The whole lot is Weight Watchers pleasant, I included the up to date Weight Watcher Freestyle Factors on your comfort, be happy to swap out any recipes you want or simply use this for inspiration!

The grocery record is complete and consists of all the things it’s good to make all meals on the plan. I’ve even included model suggestions of merchandise I really like and use usually. Cross test your cupboards as a result of many condiments you’ll discover I exploit usually, so you might have already got numerous them.

And final, however definitely not least, this meal plan is versatile and sensible. There’s a lot of wiggle room for cocktails, wholesome snacks, dessert and dinner out. And if crucial, you’ll be able to transfer some issues round to make it work along with your schedule. Please let me know if you happen to’re utilizing these plans, it will assist me determine if I ought to proceed sharing them!

MONDAY (1/14)
B: In a single day Oats in a Jar (5)
L: Chickpea Tuna Salad (zero)
D: Veggie Lasagna Zucchini Boats (7)

Totals: Freestyle™ SP SP 12, Energy 816*

TUESDAY (1/15)
B: Four-Ingredient Flourless Banana-Nut Pancakes (Four)
L: Chickpea Tuna Salad (zero)
D: Prompt Pot Pork Carnitas** (Three) with 2 corn tortillas (Three), 2 ounces avocado (Three) and Fast and Delicioso Cuban Model Black Beans (1)
Totals: Freestyle™ SP 14, Energy 1,071* 

B: Open-Confronted Omelet with Avocado and Pico de Gallo (1)
L: LEFTOVER Prompt Pot Pork Carnitas (Three) with 2 corn tortillas (Three) and a couple of ounces avocado (Three)
D: One Skillet Hen with Bacon and Inexperienced Beans (2) and ¾ cup brown rice (5)
Totals: Freestyle™  SP 17, Energy 881*

B: Four-Ingredient Flourless Banana-Nut Pancakes (Four)
L: LEFTOVER Prompt Pot Pork Carnitas (Three) over 2 cups shredded romaine (zero) and a couple of ounces avocado (Three)
D: Chunky Beef, Cabbage and Tomato Soup** (Three) with 2 ounces multigrain baguette (Three)
Totals: Freestyle™ SP 16, Energy 895*

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

B: Prompt Pot Metal Minimize Oats (5)
L: Three-Bean Turkey Chili (zero) with 2 tablespoons shredded cheddar (2) and 1 tablespoon gentle bitter cream (1)
Totals:  Freestyle™ SP Eight, Energy 543*

SUNDAY (1/20)
B: LEFTOVER Prompt Pot Metal Minimize Oats (5)
L: LEFTOVER Three-Bean Turkey Chili (zero) with 2 tbsps shredded cheddar (2) and 1 tbsp gentle bitter cream (1)
D: Prompt Pot Hen Parmesan (Four) with 1 cup sautéed zoodles (zero)
Totals:  Freestyle™ SP 12, Energy 811*

*That is only a information, ladies ought to goal for round 1500 energy per day. Right here’s a useful calculator to estimate your calorie wants. I’ve left loads of wiggle room so that you can add extra meals akin to espresso, drinks, fruits, snacks, dessert, wine, and many others.

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

Skinnytaste Meal Plan (January 14-January 20)

**google doc

Purchasing Record:


1 medium head cauliflower½ pound French inexperienced beans1 small bunch child spinach6 medium (about 10 ounces every) zucchini2 giant heads garlic1 ½ kilos broccoli florets1 medium apple (any selection)1 small and 6 medium ripe bananas1 small shallot1 small bunch/container recent basil1 small bunch cilantro1 giant crimson bell pepper1 medium crimson onion1 small (Four-ounce) and a couple of medium (5-ounce) Hass avocado1 small bunch scallions1 small bunch celery1 giant carrot1 small bunch/container recent thyme (can sub ½ teaspoon dry thyme or oregano in One Skillet Hen, if desired)1 small bunch recent Italian parsley (can sub 2 tablespoons scallion greens in Shrimp Muffins, if desired)1 small head Romaine lettuce2 dry pints recent blueberries (can sub 14 ounces frozen, if desired)1 small and 1 giant lemon1 small and 1 giant yellow onion1 container recent 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 roast1 bundle center-cut bacon1 pound boneless, skinless rooster breasts1 pound 90% lean floor beef1 pound peeled and deveined jumbo shrimp1 1/Three kilos 99% lean floor turkey breast¾ pound (Four) skinny rooster cutlets


1 small container fast oats1 small container metal lower oats1 bundle complete wheat panko breadcrumbs1 (10-count) bundle corn tortillas1 small bag dry brown rice (or Three cups pre-cooked)1 (Eight ounce) multigrain baguette

Condiments and Spices

Further virgin olive oilCooking sprayOlive oil spray (or get a Misto oil mister)Kosher salt (I like Diamond Crystal)Pepper grinder (or recent peppercorns)NuNaturals liquid vanilla stevia (or your favourite sweetener)Floor cinnamonCinnamon sticksRed wine vinegarCuminSazonOreganoAdobo (I exploit Goya)Garlic powderBay leavesOld Bay seasoningMaple syrupChili powderLight mayonnaiseDijon mustardHot sauce (non-compulsory, for Shrimp Muffins)

Dairy & Misc. Refrigerated Objects

1 dozen giant eggs1 small tub whipped butter1 pint skim milk (can sub unsweetened soy or nut)1 (15-ounce) container half skim ricotta cheese1 (Eight-ounce) bag half skim shredded mozzarella (I like Polly-O)1 giant wedge recent parmesan cheese1 pint 1 % buttermilk1 (Eight-ounce) bag shredded cheddar cheese1 (Eight-ounce) container gentle bitter cream4-ounces recent mozzarella cheese (can sub part-skim in Hen Parmesan, if desired)

Canned and Jarred

2 (15-ounce) cans chickpeas1 (6-ounce) can albacore tuna (I like American Tuna)1 small jar capers1 small jar/can chipotle peppers in adobo2 (15-ounce) cans black beans (I want 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 sauce1 (Four.5-ounce) can chopped chilies1 (15.5-ounce) can small crimson beans1 jar marinara (I like Delallo Pomodoro)1 (32-ounce) carton beef stock1 (15-ounce) can low or lowered sodium rooster broth

Misc. Dry Items

Chia seeds (you want ½ tablespoon)1 small bag chopped pecans1 bottle crisp white wine, akin to Sauvignon Blanc

*You may make your individual with 1 cup chopped tomatoes, 1/Three cup chopped onion, ¼ cup chopped cilantro, juice from ½ a lime.

**You may sub gluten-free, if desired

posted January 12, 2019 by Gina

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