Skinnytaste Meal Plan (February 5-February 11)

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.

January is gone, where did the time go? You may have heard about the passing of my Dad, I am trying to honor him by cooking all the recipes he made and loved.Crepes are one of those dishes, which I also happen to make for my daughter every weekend. They are easy to make ahead for the week, and can be made with whole wheat or gluten-free flour.

Hope everyone is enjoying these meal plans! 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!

MONDAY (2/5)
B: Gluten Free, Dairy-Free Blueberry Oatmeal Muffins (5) and a banana (0)
L: Lentil Bowls with Avocado, Eggs and Cholula (2)
D: Pasta Fagioli Soup (5) and 2 Easy Garlic Knots (4)
Totals: Freestyle Points 16, Calories 1,029*

TUESDAY (2/6)
B: Gluten Free, Dairy-Free Blueberry Oatmeal Muffins (5) and a banana (0)
L: Lentil Bowls with Avocado, Eggs and Cholula (2)
D: Crock Pot Chicken Taco Chili (0) over ½ cup brown rice (3) with 2 tablespoons reduced fat cheddar cheese (1)
Totals: Freestyle Points 11, Calories 969*

WEDNESDAY (2/7)
B: Gluten Free, Dairy-Free Blueberry Oatmeal Muffins (5) and a banana (0)
L: LEFTOVER Pasta Fagioli Soup (5)
D: One Skillet Chicken with Bacon and Green Beans (2) and Skinny Garlic Mashed  Potatoes (5)
Totals: Freestyle Points 17, Calories 884*

THURSDAY (2/8)
B: 2 scrambled eggs (0), 1 piece whole wheat toast (2) and an orange (0)
L: LEFTOVER Crockpot Chicken Taco Chili (0) over ½ cup brown rice (3) with 2 tablespoons reduced fat cheddar cheese (1)
D: Spiralized Shanghai Beef and Broccoli (7)
Totals: Freestyle Points 13, Calories 1,005*

FRIDAY (2/9)
B: 2 scrambled eggs (0), 1 piece whole wheat toast (2) and an orange (0)
L: LEFTOVER Crockpot Chicken Taco Chili (0) over ½ cup brown rice (3) with 2 tablespoons reduced fat cheddar cheese (1)
D: Flounder Milanese with Arugula and Tomatoes (3)
Totals: Freestyle Points 9, Calories 876*

SATURDAY (2/10)
B: Caramelized Onion, Red Pepper and Zucchini Frittata (2)
L: LEFTOVER Crockpot Chicken Taco Chili (0) over ½ cup brown rice (4) with 2 tablespoons reduced fat cheddar cheese (1)
D: DINNER OUT
Totals: Freestyle Points 6, Calories 527*

SUNDAY (2/11)
B: Czech Crepes with Berries and Cream (4) and tea (0)
L: Skinny Buffalo Chicken Strips (1) with Low Fat Creamy Blue Cheese Dressing (1)
D: Mini Bell Pepper Loaded Turkey Nachos (5) with Best Guacamole (3),  Easy No Cook Salsa (0) and Tostones (Twice Air Fried Plantains) (5)

Totals: Freestyle Points 19, Calories 683*

*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.

Shopping List:

Produce

• 3 bananas
• 3 oranges
• 1 bunch celery
• 1 bunch fresh cilantro
• 3 limes
• 2 large heads garlic
• 1 (6-ounce) container fresh blackberries
• 1 (6-ounce) container fresh raspberries
• 1 (6-ounce) container fresh blueberries
• 1 (12-ounce) container fresh strawberries
• 1 medium red bell pepper
• 1 small piece fresh ginger
• 1 small bunch or bag baby arugula (you need 4 cups)
• 1 small (4-ounce) and 3 medium (5 ounces) Hass avocados
• 1 dry pint grape tomatoes
• 1 medium carrot
• 1 medium shallot
• 2 large heads broccoli (buy those with large stems)
• 1 small bunch fresh Italian parsley
• 2 medium white onions
• 2 small yellow onion
• 1 medium zucchini
• 1 small and 1 large lemon
• 1 small package fresh thyme (or sub 1 tsp parsley in Skillet Chicken, if desired)
• 8 ounces French green beans
  2 pounds (4 medium) Yukon gold potatoes
• 1 small container fresh basil (or sub 1 tsp dried basil in Taco Chili, if desired)
• 1 small container fresh oregano (or sub ½ tsp dried oregano in Taco Chili, if desired)
• 1 large jalapeno
• 1 small red onion
• 1 bag mini rainbow peppers (you need 21)
• 2 green plantains

Meat, Poultry and Fish

• 2 ½ pounds (5) boneless, skinless chicken breasts
• 12.5 ounces (8) boneless, skinless chicken tenderloins
• 1 package center-cut bacon
• 10 ounces (2) sirloin steaks, 1” thick
• 1 pound (4) skinless flounder filets
• 1 pound 93% lean ground turkey

Grains

• 1 small package quick oats*
• 1 small box dry Ditalini pasta or other small pasta*
• 1 (2-pound) bag all-purpose flour*
• 1 bag dry brown rice
• 1 small package 1oo% whole grain bread*
• 1 container seasoned bread crumbs*

Condiments and Spices

• Extra virgin olive oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Honey
• Hot sauce (such as Cholula)
• Bay leaves
• 1 packet reduced sodium taco seasoning**
• Cumin
• Chili powder
• Hoisin sauce
• Reduced sodium soy sauce
• Toasted sesame oil
• 1 small box or bag granulated sugar
• Garlic powder
• Paprika
• Frank’s RedHot Sauce
• Canola (or coconut) oil
• Light mayonnaise
• White wine vinegar
• Vanilla extract
• 1 small bag or box brown sugar
• 1 small bag or box powdered sugar
• **If you can’t find reduced sodium taco seasoning, you can make your own with the ingredients in this list PLUS onion powder and dried oregano

Dairy & Misc. Refrigerated Items

• 1 small container unsweetened almond milk
• 2 dozen eggs (or 1 dozen PLUS 1 [16-ounce] container liquid egg whites)
• 1 (17.6-ounce) container nonfat Greek yogurt (I like Fage)
• 1 (8-ounce) bag reduced fat shredded cheddar cheese
• 1 (8-ounce) container light sour cream
• 1 (12-ounce) container skim milk
• 1 wedge fresh parmesan cheese
• 1 pint 1% milk
• 1 (10-ounce) tub Truwhip Light whipped topping
• 1 small wedge bleu cheese
• 1 small box butter
• 1 package cooked lentils (buy dry if you can’t find cooked)
• 1 small block sharp cheddar cheese (you need 1 cup shredded)

Frozen

• 1 (10-ounce) package frozen corn kernels

Canned and Jarred

• 1 small jar unsweetened apple sauce
• 1 (15-ounce) can cannellini beans
• 1 (15-ounce) can tomato sauce or crushed tomatoes (I like Tutturosso)
• 1 (15.5-ounce) can black beans
• 1 (15.5-ounce) can kidney beans
• 2 (8-ounce) can tomato sauce
• 2 (10-ounce) cans diced tomatoes w/chilies
• 1 (4-ounce) can chopped green chili peppers
• 1 (32-ounce) box fat free chicken broth (or vegetable broth for vegetarians)
• 1 (32-ounce) box reduced sodium chicken broth
• 1 (2.25-ounce) can sliced black olives
• 1 (14.5-ounce) can diced tomatoes (I like Tutturosso)

Misc. Dry Goods

• 1 small bag lentils (if you can’t find cooked)
• Hot tea (your choice)
• 1 bottle crisp white wine, such as Sauvignon Blanc (you need ½ cup)
• Baking powder
• Baking soda

*regular or gluten free