Skinnytaste Meal Plan January 20-26

Meal Plan January 20-26

Meal Plan January 20-26

posted January 18, 2020, by Gina

 

A free 7-day flexible weight loss Meal Plan for January 20-26 including breakfast, lunch and dinner and a grocery list. All recipes contain calories and updated WW Smart Points.

meal plan

How is the weather this week with you? It’s pretty cold here! This week’s plan is the classic potato and leek soup, but another favorite of mine is the beef, tomato, and acini di pepe soup. Of course, you can go through all of my soup recipes and see which one is your favorite! I love ending a cold day with a warm bowl of soup!

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 January 20-26

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, beverages, fruits, snacks, desserts, wine, etc., or to exchange recipes for meals you prefer, you can search for recipes based on the course in the index. 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 email list, you can sign up here so you don’t miss a meal plan!

Even if you don’t have the Skinnytaste menu, now is a good time to get one organized for 2019! There was a misprint last year, but it’s perfect now! You can order it here!

THE DETAILS:

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 of 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 share them!

MONDAY (1/20)
B: Greek yogurt with berries, nuts, and honey (5B 8G 5P)
L: Hummus avocado toast (6B 6G 6P ) with an apple (0B 0G 0P)
D: classic potato and leek soup (3B 3G 2P) and vegan Caesar salad * (3B 1G 1P) and 2 oz multigrain baguette (3B
3G 3P)

Total: Freestyle ™ SP 20B 21G 17P, calories 979 **

TUESDAY (1/21)
B: 1 slice of whole-grain bread (3B 3G 3P), 1 tablespoon of peanut butter (3B 3G 3P) and 1 small banana (0B 0G 0P)
L: LEFTOVER Classic Potato Leek Soup (3B 3G 2P) and vegan Caesar salad * (3B 1G 1P) and 2 ounces of Multigrain
baguette (3B 3G 3P)
D: Turkey Taco Chili Soup (0B 5G 0P) with 2 tablespoons Cheddar (2B 2G 2P) and 1 oz Avocado (1B 1G 1P)

Sum: Freestyle TM SP 18B 20G 15P, Calo Ries 1,020 **

WEDNESDAY (1/22 )
B: Greek yogurt with berries, nuts, and honey (5B 8G 5P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: LEFTOVER Turkey Taco Chili Soup (0B 5G 0P) with 2 tablespoons of Cheddar (2B 2G 2P) and 1 ounce of avocado (1B
1G 1P)

Sum: Freestyle ™ SP 11B 20G 11P, calories 813 **

THURSDAY (1/23)
B: 1 slice of whole-grain bread (3B 3G 3P), 1 tablespoon of peanut butter (3B 3G 3P) and 1 small banana (0B 0G 0P)
L: Chicken Waldorf Salad ( 3B 4G 3P)
D: Chicken Breast with Air Fryer (0B 3G 0P) with Roasted Brussels Sprouts and Butternut Squash (1B 1G 1P)

Total: Freestyle ™ SP 10B 14G 10P, Calories 854 **

FRIDAY (1/24)
B: Greek yogurt with berries, nuts, and honey (5B 8G 5P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: Asian Farro mix with Salmon (7B 8G 2 P)

Total values: Freestyle TM SP 15B 20G 10P, calories 889 **

SATURDAY (1/25)
B: Breakfast BLT (6B 8G 6P) (recipe x 4)
L: spinach tortellini and brodo (6B 6G 6P)
D: DINNER!

Totals: Freestyle ™ SP 12B 14G 12P, calories 516 **

SUNDAY (1/26)
B: 4-component pancake without flour ( Recipe x 4) with 1 tablespoon of maple syrup (3B 3G 3P)
L: LEFTOVER Spinach Tortellini en Brodo (6B 6G 6P)
D: Turkey meatloaf # (7B 8G 7P) filled with cheese with roasted asparagus (0B 0G 0P )
Total: Freestyle ™ SP 20B 23G 19P, calories 916 **

* Set aside a portion of salad with dressing for lunch.

** This is only a guide, women should aim for approximately 1500 calories a day. Here is a helpful calculator to estimate
your calorie needs. I have left a lot of scopes in which you can add more foods such as coffee, drinks, fruit,
snacks, dessert, wine, etc.
# Freeze any leftovers that you / your family will not eat.

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* Google doc

Print shopping list

Shopping list

Produce

4 medium leek

2 medium russet potatoes

1 pound Brussels sprouts

1 pound butternut squash

3 small radishes

7 ounces of shiitake mushrooms

2 ounces of cremini mushrooms2 medium apples

2 small and 4 medium bananas

4 medium lemons

2 (6 ounces) containers of fresh berries (of your choice)

1 pound of asparagus

1 large shallot

1 small clove of garlic pounds of red seedless grapes

1 small cucumber1 small bundle of celery

1 medium carrot

3 small heads of romaine lettuce

1 small head of iceberg lettuce1 small container of microgreens (optional for Caesar salad)

1 (5 oz.) Clamshell/bag baby spinach

1 (5 oz.) Clamshell/bag baby arugula1 large bundle of shallots

1 small bundle/container

1 small bundle/container of fresh chives (can undercut 2 tablespoons of shallot green in the Caesar salad if desired)

1 (2-inch) piece of fresh ginger3 ounces of peas

1 medium pepper (any color)

1 medium (5 ounces) and 1 large (6 ounces) hate avocado

2 large beefsteak or ripe tomatoes1 small and 1 medium yellow onion1 small white onion

meat, poultry, and fish

20 ounces 99% lean ground turkey2 pounds 93% lean ground turkey1 (14 ounces) wild salmon fillet2 ¼ pounds (5) boneless chicken breasts, without skin1 pack of bacon cut in the middle

cereals *

1 large loaf of wholemeal bread sliced

1 (10 oz.) multigrain baguette1 packet of seasoned Italian breadcrumbs

1 packet of pearly Farro

1 packet of oatmeal flakes 1945 [packet9] 003 packages] Spices and condiments

Extra virgin olive oil canola or vegetable oil cooking spray olive oil spray (or Mistoöl-Mister) Ko Scheres salt (I like diamond crystal) pepper mill (or fresh peppercorns) Honey Crushed red pepper flakes mustard mayonnaise garlic powder onion powder Dried PetersiliePapfeffer d sodium soy sauce * CayennepfefferAusternsoßeSambal chili paste Black SesamNutmegMarjoramKetchupWorcestershire-Soße1 packets low-sodium taco seasoning mix (or ingredients for making your own) Pure maple syrup

Dairy Products and Other Products Chilled Products

1 packet of Spinach Cheese Tortellini

1 Small Crate Butter1 Small Wedges of Parmigiano Reggiano Cheese (optional for Tortellini Soup)

1 Dozen Large Eggs

1 (8 oz.) Sachet with reduced-fat or regular cheddar cheese

1 (32 oz.) a container of normal Greek yogurt

1 small container of hummus

1 (8 oz.) container of 2% milk

frozen

1 (16 oz.) bag of frozen corn

Preserved and Jarred

1 small glass caper

1 (10 ounces) can Rotel tomatoes with green chilies

1 (15 ounces) without added salt Kidney beans

1 (8 ounces) can tomato sauce1 (16 ounces) can fat-free fried beans

1 small glass peanut butter

1 (32 ounces) carton PLUS 1 (15 oz.) Can of little or less-sodium chicken broth

1 (32 oz.) Carton of chicken broth2 (32 oz.) Carton of chicken broth

Misc. Haberdashery

1 packet of walnuts

1 packet of pecans1 packet of hemp seeds (2 tablespoons are required when buying from the garbage can)

1 packet of raw cashew nuts (½ cup is required when buying from the garbage can)

1 packet of brown sugar

* Sie can buy gluten-free on request

print shopping list

discontinued January 18, 2020, from Gina

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