Skinnytaste Meal Plan (February 4-February 10)

posted February 2, 2019 by Gina

A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.

Hope you all have a great weekend, lots of ideas for the superbowl here and if you need a dessert, this easy Peanut Butter Pie is a must!

And if you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy 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 or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per 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!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2019! There was a print error last year, but it’s perfect now! You can order it here!


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 (2/4)
B: 3 scrambled eggs (0) with sliced tomatoes (0)
L: Spiralized Greek Cucumber Salad with Lemon and Feta (7)
D: Crock Pot Creamy Tomato Soup (5) with 2 ounces multigrain baguette (3) a 1 ½ cups romaine with 2 tablespoons Skinny Caesar Dressing (2)

Totals: Freestyle™ SP 17, Calories 833**

B: 3 scrambled eggs (0) with sliced tomatoes (0)
L:  LEFTOVER Crock Pot Creamy Tomato Soup (5) with 2 ounces multigrain baguette (3) a 1 ½ cups romaine with 2 tablespoons Skinny Caesar Dressing (2)
D:  Low Carb Chicken Enchilada Roll-Ups (5) with ¾ cup  Instant Pot Refried Beans*** (0)
Totals: Freestyle™ SP 15, Calories 908**

B: 2 hard-boiled eggs (0) with pink grapefruit (0)
L: LEFTOVER Crock Pot Creamy Tomato Soup (5) with 2 ounces multigrain baguette (3) a 1 ½ cups romaine with 2 tablespoons Skinny Caesar Dressing (2)
D: Za’atar Lamb Chops (4) and Chopped Feta Salad (5)

Totals: Freestyle™  SP 19, Calories 957**

B: 2 hard-boiled eggs (0) with pink grapefruit (0)
L:  Chickpea Tuna Salad (0)
D: General Tso’s Chicken (5) with Cauliflower “Fried Rice” (1)
Totals: Freestyle™ SP  6, Calories 841**

FRIDAY (2/8)
B:  Overnight Oats in a Jar (5)
L:  Chickpea Tuna Salad (0)
D:  Cilantro Lime Fish Tacos (6) with Skillet Mexican Zucchini (4)
Totals: Freestyle™ SP 15, Calories 937**

B:  Mushroom-Shallot Frittata (2) with 1 cup mixed berries (0)
L:  Chickpea Avocado Salad (3) (Recipe x 2)
Totals:  Freestyle™ SP 5, Calories 459**

SUNDAY (2/10)
B: Crab Cakes Benedict with Avocado Relish (3)
L:  Italian Chopped Salad (8) (Recipe x 2)
D: Chicken Pot Pie Soup (5) with Easy Garlic Cheddar Biscuits (3) (½ recipe)

Totals:  Freestyle™ SP 19, Calories 867**

*Set aside an extra 3 cups chopped romaine and ¼ cup dressing for lunch on Tues/Wed.

*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.

***Soak beans overnight Monday.

Skinnytaste Meal Plan (February 4-February 10)

**google doc

Shopping List:


  • 2 large heads garlic
  • 2 small pink grapefruit
  • 1 medium head (about 24 ounces) cauliflower
  • 1 (1-inch) piece fresh ginger
  • 2 large (14-ounce each) PLUS 1 pound (any size) zucchini
  • 2 small jalapeño peppers
  • 4 small shallots
  • ½ pound white mushrooms (whole or pre-sliced)
  • ½ pound baby portobello mushrooms (whole or pre-sliced)
  • 1 medium and 1 large English cucumber
  • 1 large cucumber
  • 1 small banana
  • 1 small bunch celery
  • 1 small bunch fresh basil
  • 3 medium lemons
  • 1 large bunch fresh cilantro
  • 2 medium Yukon Gold potatoes
  • 1 small bunch fresh Italian parsley
  • 1 large bunch scallions
  • 2 dry pints cherry or grape tomatoes
  • 1 small (4-ounce) and 2 large (6-ounce) Hass avocado
  • 1 small green bell pepper
  • 1 large carrot
  • 3 large heads romaine lettuce
  • 1 (5-ounce) bag/clamshell mixed baby greens
  • 2 (6-ounce) containers fresh berries (your choice)
  • 1 (6-ounce) container fresh blueberries
  • 7 medium limes
  • 1 small bunch/container fresh thyme (can sub 1 teaspoon fresh thyme in Frittata, if desired)
  • 1 small bunch/container fresh dill
  • 1 small bunch/container fresh oregano (can sub ½ teaspoon dill or parsley in Cucumber Salad, if desired)
  • 1 small bunch/container fresh chives
  • 1 small, 2 medium and 4 large vine-ripened tomatoes
  • 1 large red onion
  • 2 small and 1 large yellow onion

Meat, Poultry and Fish

  • 1 small rotisserie chicken
  • 8 bone-in lamb loin chops (about 3.5 ounces each)
  • 1 pound jumbo lump crab meat
  • 2 ounces sliced genoa salami
  • 1 pound fish fillets (such as flounder or tilapia)
  • 2 ¼ pounds boneless, skinless chicken breasts


  • 1 small bag all-purpose flour
  • 1 (12-ounce) multigrain baguette
  • 1 small package quick oats
  • 1 small container panko breadcrumbs
  • 1 small box Heart Smart Bisquick
  • 1 small package corn tortillas

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)
  • Thyme
  • Bay leaves
  • Dijon mustard
  • Cumin
  • Oregano
  • Chipotle chili powder
  • Hot chili powder
  • Cayenne (optional, for Refried Beans)
  • Za’atar (can sub a mix of thyme, sesame seeds and salt, if desired)
  • Red wine vinegar
  • Reduced sodium soy sauce*
  • Sriracha sauce
  • Hoisin
  • Toasted sesame oil
  • Sesame seeds
  • Cinnamon
  • Unfiltered apple cider (I like Braggs)
  • Tabasco sauce
  • Chicken bouillon (or Better Than Bouillon)

Dairy & Misc. Refrigerated Items

  • 2 dozen large eggs
  • 1 pint liquid egg whites
  • 1 block fresh feta cheese
  • 1 (half gallon) container skim milk
  • 1 pint 2% milk
  • 1 small box unsalted butter
  • 1 wedge fresh Pecorino Romano
  • 1 small wedge fresh Parmesan Reggiano
  • 1 (6-ounce) container nonfat plain Greek yogurt
  • 1 small package queso blanco, queso fresco or cotija cheese
  • 1 (8-ounce) bag shredded Mexican cheese blend
  • 1 (8-ounce) bag shredded part-skim mozzarella cheese
  • 1 small block reduced fat sharp cheddar cheese (I like Cabot. Can sub about 1/3 cup Mexican blend in ½ recipe of Biscuits, if desired)


  • 1 (10-ounce) package peas and carrots
  • 1 (10-ounce) package classic mixed vegetables

Canned and Jarred

  • 1 small jar pitted kalamata olives
  • 1 (28-ounce) can whole plum tomatoes
  • 1 small can/jar anchovy fillets
  • 3 (15-ounce) cans chickpeas
  • 1 (28-ounce) can tomato sauce
  • 1 small can/jar chipotle chilis in adobo
  • 1 (6-ounce) can albacore tuna in water (I like American Tuna)
  • 1 small jar pickled jalapenos
  • 1 small jar roasted red peppers in water
  • 1 small jar capers
  • 1 (15-ounce) can and 1 (32-ounce) carton reduced sodium chicken broth

Misc. Dry Goods

  • NuNaturals liquid vanilla stevia (or your favorite sweetener)
  • Cornstarch
  • 1 small bag dried pinto beans
  • 1 small package chia seeds
  • 1 small bag chopped pecans

*You can sub gluten-free, if desired

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2019-02-02 17:56:00 – Source: