Skinnytaste Weekly Meal Plan: Jan 8-14

A free, flexible 7-day meal plan covering breakfast, lunch and dinner, plus a complete shopping list. Each day includes calorie estimates and Weight Watchers Freestyle SmartPoints to help you stay on track.

This 7-day plan is designed to jump-start healthy habits while allowing flexibility for your lifestyle. It serves as a guide rather than a strict regimen—there’s plenty of room to add coffee, beverages, fruit, snacks, dessert, or a glass of wine. The sample daily target shown here is around 1,500 calories for most women, but adjust as needed for your personal goals.

To make meal planning easier, the grocery list below is organized and thorough, helping you save time and reduce food waste. With these ingredients on hand you’ll be more likely to cook at home, eat balanced meals, and avoid unnecessary trips to the store.

The details:

Breakfasts and lunches from Monday through Friday are planned to serve one person. Dinners and all weekend meals are scaled for a family of four. Many recipes yield leftovers that work for a second night or for lunch the next day. Everything listed is Weight Watchers friendly; Freestyle SmartPoints are included for convenience. Swap recipes or rearrange days to fit your schedule—this plan is meant to be realistic and adaptable.

This week includes a make-ahead lunch option that reheats well for quick weekday meals.

Skinnytaste Meal Plan (January 8–January 14)

MONDAY (1/8)
B: 2 hard-boiled eggs (0) with a banana (0)
L: Chipotle Chicken Bowls with Cilantro Lime Quinoa (8)
D: Baked Spaghetti Squash and Cheese (6) with a green salad** and 1 tbsp balsamic dressing (3)
Totals: SmartPoints 17, Calories 936*

TUESDAY (1/9)
B: 2 hard-boiled eggs (0) with a banana (0)
L: Leftover Baked Spaghetti Squash and Cheese (6) with a green salad and balsamic dressing (3)
D: 3 Baked Shrimp Taquitos (8) with Guacamole (3)
Totals: SmartPoints 20, Calories 997*

WEDNESDAY (1/10)
B: Petite Crust-less Quiche (5) with an orange (0)
L: Chipotle Chicken Bowls with Cilantro Lime Quinoa (8)
D: Sheet Pan Balsamic Herb Chicken and Vegetables (3)
Totals: SmartPoints 16, Calories 930*

THURSDAY (1/11)
B: Petite Crust-less Quiche (5) with an orange (0)
L: Chipotle Chicken Bowls with Cilantro Lime Quinoa (8)
D: Slow Cooker Chickpea Sweet Potato Stew (3)
Totals: SmartPoints 16, Calories 844*

FRIDAY (1/12)
B: Petite Crust-less Quiche (5) with an orange (0)
L: Chipotle Chicken Bowls with Cilantro Lime Quinoa (8)
D: Gochujang-Glazed Salmon (2) with Cauliflower Fried Rice (1) and 6 cucumber slices (0)
Totals: SmartPoints 16, Calories 1,038*

SATURDAY (1/13)
B: Breakfast Burrito Bowls with Spiced Butternut Squash (3)
L: Leftover Slow Cooker Chickpea Sweet Potato Stew (3)
D: Dinner out (plan smart points and calories according to your choices)
Totals: SmartPoints 6, Calories 404*

SUNDAY (1/14)
B: Lowfat Banana Nut Bread (4) with ½ cup blueberries (0)
L: Roasted Brussels Sprouts and Cauliflower Soup (3) with 2 ounces multigrain baguette (3)
D: Unstuffed Cabbage Bowls (8)
Totals: SmartPoints 18, Calories 812*

*This plan is a guideline. Women should aim for about 1,500 calories per day, but individual needs vary. The plan leaves room to add snacks, coffee, beverages, dessert, or alcohol. Adjust portions or swap meals to match your calorie and point targets.

**Green salad: mixed greens, carrots, tomatoes, cucumber, chickpeas, scallions and shaved Parmesan with 1 tablespoon balsamic vinaigrette.