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Skinnytaste Meal Plan: Week of Jan 15–21

A free, flexible 7-day meal plan with breakfast, lunch and dinner plus a complete shopping list. Each recipe includes calorie estimates and Weight Watchers Freestyle SmartPoints to help you stay on track. Aim for roughly 1500 calories per day, and feel free to customize the plan to suit your tastes, schedule, and dietary needs.

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.

The details:

This guide is designed to be flexible and realistic. Weekday breakfasts and lunches (Monday–Friday) are portioned for one person; dinners and weekend meals are sized for a family of four. Some recipes produce leftovers that work well for a second night’s dinner or for next-day lunches. Everything listed is Weight Watchers friendly, and I’ve included the updated Freestyle SmartPoints for convenience. Swap recipes, add snacks, or adjust portions as needed.

To simplify shopping and meal prep, a clear grocery list follows the menu. It saves time and money by helping you plan, reducing waste, and ensuring you have the ingredients on hand to stay consistent.

Skinnytaste Meal Plan (January 15 – January 21)

MONDAY (1/15)
B: Egg, Tomato and Scallion Sandwich (4) with ½ cup blueberries (0)
L: Protein, Egg and Quinoa Salad Jars (6) — make ahead
D: Instant Pot Tomato Basil Soup (5) with 2 ounces multi-grain baguette (3)

Totals: SmartPoints 18, Calories 808*

TUESDAY (1/16)
B: Egg, Tomato and Scallion Sandwich (4) with ½ cup blueberries (0)
L: Protein, Egg and Quinoa Salad Jars (6)
D: Crockpot Santa Fe Chicken (0) with 1 ounce avocado (1) and ¾ cup brown rice (5)

Totals: SmartPoints 16, Calories 875*

WEDNESDAY (1/17)
B: Egg, Tomato and Scallion Sandwich (4) with ½ cup blueberries (0)
L: Crockpot Santa Fe Chicken (0) with 1 ounce avocado (1) and ¾ cup brown rice (5)
D: Philly Cheesesteak Stuffed Portobello Mushrooms (7) with Crispy Sweet Potato Fries (3)

Totals: SmartPoints 20, Calories 1,124*

THURSDAY (1/18)
B: 6 ounces nonfat Greek yogurt (0) with 1 sliced banana (0), 2 tablespoons chopped pecans (3), and 1 teaspoon honey (1)
L: Crockpot Santa Fe Chicken (0) with 1 ounce avocado (1) and ¾ cup brown rice (5)
D: Cuban Picadillo (3) with ¾ cup brown rice (5) and Quick Cabbage Slaw (2)

Totals: SmartPoints 20, Calories 1,170*

FRIDAY (1/19)
B: 6 ounces nonfat Greek yogurt (0) with 1 sliced banana (0), 2 tablespoons chopped pecans (3), and 1 teaspoon honey (1)
L: Crockpot Santa Fe Chicken (0) with 1 ounce avocado (1) and ¾ cup brown rice (5)
D: Cajun Shrimp in Foil (4) with Roasted Cauliflower Rice (2)

Totals: SmartPoints 16, Calories 1,145*

SATURDAY (1/20)
B: Easy Bagel (3) with 2 tablespoons whipped cream cheese (2) and ½ cup strawberries (0)
L: Air-Fryer Beef Empanadas (5)
D: Dinner out — choose a balanced option that fits your plan

Totals: SmartPoints 11, Calories 428*

SUNDAY (1/21)
B: Easy Bagel (3) with 1 egg (0), 1 slice deli ham (1) and ½ cup strawberries (0)
L: Mini Bell Pepper Loaded Turkey Nachos (5)
D: Chunky Beef, Cabbage and Tomato Soup (3) with a green salad (0)** and 2 tablespoons Lowfat Buttermilk Ranch Dressing (1)

Totals: SmartPoints 13, Calories 753*

*This plan is a flexible guide. Women should aim for around 1500 calories per day, but individual needs vary — use a calorie calculator or consult a professional to estimate your personal needs. I’ve left room for coffee, beverages, fruit, snacks, dessert and a glass of wine if desired.

**Green salad: 5 cups chopped romaine, ½ cup each of carrots, tomatoes, cucumber and chickpeas, 2 scallions and ½ ounce shaved Parmesan.

Grocery List

This comprehensive list covers everything needed for the week. Quantities are approximate and can be adjusted based on household size or ingredient substitutions.

Produce

  • 1 large bunch scallions
  • 4 vine-ripened tomatoes
  • 1 dry pint blueberries
  • 3 small Hass avocados
  • 4 medium Portobello mushrooms
  • 12 ounces (about 2 medium) sweet potatoes
  • 2 bananas
  • 1 small package fresh thyme
  • 21 mini rainbow peppers
  • 1 medium zucchini
  • 1 large head garlic
  • 1 large bunch fresh basil
  • 1 large bunch fresh Italian parsley
  • 2 (1-pound) containers strawberries
  • 1 dry pint cherry or grape tomatoes
  • 1 (5-ounce) bag baby arugula
  • Fresh chives or scallion greens
  • 1 medium bunch fresh cilantro
  • 1 large bunch celery
  • 1 jalapeño (optional)
  • 1 medium head green cabbage
  • 2 large red bell peppers
  • 1 (2-pound) bag carrots
  • 1 large head cauliflower (or 16 ounces riced cauliflower)
  • 1 large and 2 small yellow onions
  • 1 small green bell pepper and 1 small red onion
  • 1 small and 1 large lemon
  • 1 large head romaine lettuce (about 5 cups chopped)
  • 1 small cucumber

Meat, Poultry & Fish

  • 1½ pounds boneless, skinless chicken breasts
  • 6 ounces sirloin steak
  • 1½ pounds 93% lean ground beef
  • 1 pound 90% lean ground beef (or an extra pound of 93% lean)
  • 1 pound peeled and deveined large shrimp
  • 1 package chicken or turkey Andouille sausage (about 3 ounces recommended)
  • 1 pound 93% lean ground turkey
  • 4 thin-sliced deli ham slices

Grains

  • 100-calorie sandwich rolls or thin sandwich flats
  • 1 small package quinoa
  • 1 small package all-purpose or gluten-free flour
  • 1 multi-grain baguette
  • 1 large package brown rice (you’ll need about 2½ cups uncooked)
  • 1 (10-disc) package empanada discs (frozen)

Condiments & Spices

  • Extra virgin olive oil
  • Cooking spray or olive oil mister
  • Kosher salt
  • Freshly ground black pepper
  • Bay leaves
  • Garlic powder and onion powder
  • Cumin, cayenne, paprika
  • Honey
  • Apple cider vinegar and white balsamic vinegar
  • Cajun or Creole seasoning
  • Everything Bagel Seasoning (optional)
  • Light mayonnaise

Dairy & Refrigerated

  • 1 dozen large eggs
  • 1 package cooked lentils (or dried if you prefer to cook them)
  • Unsalted butter (small package)
  • 8 ounces shredded sharp cheddar cheese
  • 8 ounces light sour cream
  • 8 ounces whipped cream cheese
  • 1 quart nonfat plain Greek yogurt
  • Small wedge Parmesan and small wedge Pecorino Romano
  • 3 ounces shredded provolone (or other mild cheese)
  • 1 pint reduced-fat (2%) milk
  • 1 pint reduced-fat (1%) buttermilk

Frozen

  • 2 (10-ounce) bags frozen corn

Canned & Jarred

  • 32-ounce reduced-sodium chicken broth (or vegetable broth)
  • 28-ounce can whole San Marzano plum tomatoes
  • 15-ounce can chickpeas
  • 14.4-ounce can diced tomatoes with mild green chilies
  • 15-ounce can black beans
  • Jar of alcaparrado, or substitute capers or green olives
  • Two 8-ounce cans tomato sauce
  • 2.25-ounce can sliced black olives
  • 28-ounce can diced or crushed tomatoes
  • 32-ounce box beef stock

Misc. Dry Goods

  • Small bag chopped pecans (you need about ¼ cup)
  • Dry white wine (such as Pinot Grigio) — you’ll need about ¼ cup for cooking
  • Baking powder
  • Small bag dried lentils (if you can’t find cooked)

Use this plan as a framework: prepare what fits your lifestyle, swap ingredients to meet dietary needs, and enjoy the convenience of a planned week of balanced meals. If you use these meal plans, consider keeping a note of the swaps and favorites so future weeks become even easier.