Skinnytaste Meal Plan January 27 – February 2
posted January 25, 2020, by Gina
A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a grocery list. All recipes contain calories and updated WW Smart Points.
Did your favorite team make it to the Super Bowl? Honestly, I’m not a big football fan, but I love a good party hatchback or anything! I already have some great options planned for Sunday, but check out all the Super Bowl recipes here. What is your favorite?
WW changed their plan and added a blue, purple and green plan. All of the recipes in my blog have been updated for the Blue Plan. I updated all of my recipes (over 2000) and finished 2019 with the other two colors. I’m working my way down, please be patient.
Why should every meal plan?
Meal planning is a great way to organize your meals for the coming week. You also save time and money in the supermarket! And of course, planning ahead helps you to achieve your goals!
About the meal plan
If you are not yet familiar with my meal plans, I shared them free of charge for 7 days Flexible, healthy meal plans (you can find my previous meal plans here) that serve as a guide and with plenty of scope to add more groceries, coffee, drinks, fruits, snacks, desserts, wine, etc., or exchange recipes for meals you prefer, you can search the recipe for courses based on the course. You should aim for about 1500 calories * a day.
There is also a precise, clear shopping list that makes grocery shopping so much easier and less stressful. Save money and time. You eat less, waste less food and have everything you need to stay up to date.
If you’re on Facebook you can join my Skinnytaste Facebook community where everyone shares photos of recipes they make you can join here. I love all the ideas that everyone shares! If you would like to be added to the e-mail list, you can register here so that you do not miss a meal plan!
Even if you don’t have the Skinnytaste menu, now is a good time to get one organized for 2020! There was a misprint last year, but it’s perfect now! You can order it here!
Breakfast and lunch from Monday to Friday are for 1 dinner and all meals on Saturday and Sunday are for one family of four thought. Some recipes prepare enough leftovers for two nights or lunch the next day. We strongly believe that there is no single menu, but have done our best to find something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I’ve added the updated WW Blue SP for your convenience. You can exchange all the recipes you want or simply be inspired by them!
The shopping list is extensive and contains everything you need. Make all meals on the schedule. I even included brand recommendations for products that I love and use a lot. Check your cupboards carefully because you will find that I use a lot of spices a lot, so you may already have a lot of them.
And last but not least, this menu is flexible and realistic. There is a lot wiggle room for cocktails, healthy snacks, desserts, and dinners. And if necessary, you can postpone a few things to make it work with your schedule. Please let me know if you use these plans. This helps me decide if I should continue to release them.
MONDAY (1/27 )
B: 2 boiled eggs (0B 4G 0P) and a pear (0B 0G 0P)
L: Italian minced salad (8B 8G 8P)
D: Creamy tomato soup * (5B 7G 5P) with 2 simple garlic knots (4B 6G 4P)
Total: Freestyle ™ SP 17B 25G 17P, calories 862 **
B: 2 hard-boiled eggs (0B 4G 0P) and a pear (0B 0G 0P)
L: Italian chopped lettuce (8B 8G 8P)
D: Chicken chimichan gas (6B 8G 7P) with black beans, Cuban style (1B 3G 1P)
Total values: Freestyle ™ SP 15B 23G 16P, calories 1,016 **
B: Oats overnight in a glass (5B 5G 3P)
L: Chicken salad with lemon and dill (1B 4G 1P) in a whole wheat tortilla (1B 1G 1P)
D: Kielbasa Veggie Sheet Pan Thinner (6B 6G 6P)
[1 9459002] Totals: Freestyle SP 13B 16G 11P, calories 803 **
B: Overnight Oats in a glass (5B 5G 3P)
L: Chicken Salad with Lemon and Dill (1B 4G 1P) in a Whole Wheat Tortilla (1B 1G 1P)
D: Simple Wonton Soup (3B 3G 3P) with Spicy California Shrimp Stack (5B 5G 3P)
Total: Freestyle ™ SP 15B 18G 11P, calories 894 **
Totals: Freestyle ™ SP 12B 21G 12P, calories 876 **
B: Easy Bagel Recipe (3B 4G 3P) with 1 egg (0B 2G 0P), 2 strips of bacon (2B 2G 2P) and one orange (0B 0G 0P) )
L: Chicken-Shrimp-Laa p (4B 4G 3P)
Totals: Freestyle ™ SP 9B 12G 8P, calories 566 **
B: Asparagus Pancetta Potato Hash ( 4B 6G 2P)
L: Buffalo Chicken Dip (2B 3G 2P) and Hot Mexican Layer Dip (4B 4G 4P) with 15 baked tortilla chips (4B 4G 4P)
D: Slow Cooker Pork Carnitas (3B 3G 3P) with Best Guacamole (3B 4G 3P) and 2 Corn Tortillas (3B 3G 3P)
Total: Freestyle ™ SP 23B 27G 21P, Calories 1,026 **
* Freeze any leftovers you have / Your family won’t eat.
** This is only a guide, women should aim for about 1500 calories a day. Here is a helpful calculator to estimate
your calorie needs. I gave you a lot of leeways to add more foods like coffee, drinks, fruit,
snacks, dessert, wine, etc.
* Google doc
Print Grocery List
Grocery List for Meal Plan
2 medium-sized pears (each variety) 5 medium-sized oranges5 medium-sized limes1 medium-sized lemon1 small banana1 dry pint of fresh blueberries4 Baby Bok Choy2 medium-sized heads of garlic1 small and 1 large shallots1 pound of Yukon Gold potatoes1 (1 inch) pieces of fresh ginger1 large English cucumber1 large hate avers ½ pound asparagus4 ounces of shiitake mushrooms1 small bunch of celery1 small bunch of carrots2 medium-sized carrots shallots1 large bunch of coriander1 small bunch/container of fresh basil1 small bunch/container of fresh mint1 small bundle/container of fresh dill (can be 2 tablespoons of basil or parsley in chicken salad if desired) 1 small bundle/container of fresh chives (can 1 teaspoon of shallot Stack the greens in shrimp on request) 1 bunch of fresh Italian ½-head red cabbage1 head-butter salad2 large head-romaine lettuce2 dry pints-cherry or grape tomatoes1 medium-sized and 1 large ripe tomatoes1 small red peppers1 large orange peppers1 small red onions1 large yellow Onion
Meat, Poultry, and Fish
1 ounce genoa salami sliced1 pack turkey Kielbasa (you need 14 ounces) 1 pound ground chicken1 pack middle sliced bacon2 ounces pancetta (can bacon in asparagus pancetta hash, ½ pound of raw, large, peeled and gutted shrimp if desired ½ pound of cooked, large, peeled and gutted shrimp (can give an additional ½ pound raw and cook if you wish) 2 fried chicken (can buy 1 fried chicken and an additional pound of raw breasts) Give and cook those for Chimichangas if desired) 1 pound (4) wild salmon fillets 1 pound (2) boneless, skinless Ose Chicken Breast1 pound 93% lean turkey bottom2 1/2 pound sliced boneless pork shoulder roast
Cereals s *
1 pack of low-carbohydrate whole wheat tortillas (like La Tortilla Factory) 1 pack of oatmeal1 packets or 1 packet of dry brown rice 1/3 cup cooked) 1 pack of unbleached, whole or white rice-wheat flour1 pack of baked tortilla chips1 large pack of corn tortillas
extra virgin olive oil canola or vegetable oil cooking spray olive oil spray (or take a Misto oil) Kosher Salt (I like Diamond Crystal) Pepper Mill (or fresh peppercorns) Red Wine Vinegar Bay leavesCuminOreganoNuNaturals Liquid Vanilla Stevia (or your favorite sweetener) Cinnamon Chili powder Garlic powder PeppersRegulated or reduced-sodium soy sauce * Sesame oil or Asian vinaigrette sauce (Sesame oil or rice vinaigrette) Frank & # 39; s RedHot SauceWhite VinegarThymeSmoked PaprikaSazonAdobo SpiceBag topping (optional): all bagel spice, sesame, poppy seeds, dried garlic flakes, dried onion flakes Italian spice
Dairy & Misc. Chilled Products
1 pack of 18 large eggs 1 box of regular or unsalted butter1 (8 ounces) box of low-fat cream cheese 1 (32 ounces) container of non-fat Greek yogurt (I like Fage or Stonyfield) 1 (8-ounce) tub of sour cream1 (8 oz.) Tub of fat-free sour cream1 small pack of blue cheese1 small pack of Cotija cheese1 small wedge of Pecorino Romano cheese (can be 1/3 cup of Parmesan in tomato soup if desired) 1 small wedge of Parmesan cheese 1 (8-ounce bag of reduced-fat Mexican cheese mix (I like Sargento) 1 (8-ounce) bag of semi-skimmed mozzarella cheese1 small block pepper jack cheese1 (8-ounce) container of unsweetened almond milk1 pint 2% milk
1 pack Miniwontons (I like Trader Joe’s Chicken Cilantro)
Preserved and Cored
2 (4oz) Cans of Green Chillies1 (28oz) Canned Whole Plum Tomatoes in Saf t1 (15 ounces) can of chilled beans 1 (15 ounces) can of black beans1 small glass of medium salsa1 small glass / can of Chipotle peppers in Adobo1 glass of roasted red peppers in water2 (32 ounces) cartons of low-sodium chicken broth1 (32 ounces) reduced-carton sodium chicken broth 1945 [ ] Other.
* You can buy gluten-free if desired
Print shopping list
discontinued January 25, 2020, from Gina