Published on December 30, 2017 by Gina
To assist you in launching your 2018 objectives, I'm offering another complimentary 7-day adaptable meal plan covering breakfast, lunch, and dinner for the full week, plus a grocery list! There's also flexibility to incorporate coffee, snacks, dessert, wine, and more.
For your convenience, we've prepared a detailed, well-structured shopping list that simplifies grocery shopping and reduces stress. It saves both money and time. You'll eat out less frequently, minimize food waste, and have all necessary ingredients readily available to stay on track.
Skinnytaste's Menu Plan for January 1
Key Information
From Monday to Friday, breakfast and lunch portions are for one person, while dinners and all weekend meals serve a family of four. Certain recipes yield enough leftovers for two evenings or next day's lunch. Although no single meal plan fits everyone perfectly, we've aimed to create something that suits a broad audience. All recipes are Weight Watchers-friendly, and I've included the latest Weight Watchers Freestyle Points for your reference. Feel free to substitute any recipes or simply use this as inspiration! The shopping list is thorough, covering everything needed to prepare all meals. I've also suggested specific brands that I personally use and enjoy. Finally, this plan is adaptable and practical. There's ample room for cocktails, wholesome snacks, dessert, and dining out. If needed, you can rearrange meals to fit your schedule. Please let me know if you're following these plans—your feedback will guide whether I continue sharing them!
Skinnytaste Weekly Menu (January 1–7)
MONDAY (January 1): Breakfast: Two Broccoli and Cheese Mini Egg Omelets (1 SmartPoint) plus an apple (0). Lunch: Fiesta Bean Salad (4). Dinner: Turmeric Roasted Cauliflower Soup (5) with Mediterranean Bean Salad (1) atop spiralized cucumber (0). Daily Totals: 11 SmartPoints, 941 calories.
TUESDAY (January 2): Breakfast: Broccoli and Cheese Mini Egg Omelets (1) with an apple (0). Lunch: Fiesta Bean Salad (4). Dinner: Turkey Chili Taco Soup (2) with 2 tablespoons reduced-fat cheese (1) and 1 ounce (about 18) baked tortilla chips (3). Daily Totals: 11 SmartPoints, 980 calories.
WEDNESDAY (January 3): Breakfast: 6 ounces nonfat Greek yogurt (0) topped with 1 sliced banana (0), 2 tablespoons chopped pecans (3), and 1 teaspoon honey (1). Lunch: Leftover Turkey Chili Taco Soup (2) with 2 tablespoons reduced-fat cheddar cheese (1). Dinner: Beef and Mushroom Ragu with Spaghetti Squash (4) plus green salad with balsamic vinaigrette (3). Daily Totals: 14 SmartPoints, 938 calories.
THURSDAY (January 4): Breakfast: 6 ounces nonfat Greek yogurt (0) topped with 1 sliced banana (0), 2 tablespoons chopped pecans (3), and 1 teaspoon honey (1). Lunch: Leftover Turkey Chili Taco Soup (2) with 2 tablespoons reduced-fat cheddar cheese (1). Dinner: Baked or Air Fryer Chicken Parmesan (4) with Quick Spiralized Zucchini and Grape Tomatoes (1) (recipe doubled). Daily Totals: 12 SmartPoints, 874 calories.
FRIDAY (January 5): Breakfast: 2 hard-boiled eggs (0) with 1 medium grapefruit (0). Lunch: Leftover Baked or Air Fryer Chicken Parmesan (4) with ½ cup baby carrots (0). Dinner: Broiled Miso Salmon (1) with Asian Chopped Salad with Sesame Soy Vinaigrette (4). Daily Totals: 9 SmartPoints, 923 calories.
SATURDAY (January 6): Breakfast: 4-Ingredient Flourless Banana Nut Pancakes (4) (recipe quadrupled) with 1 tablespoon pure maple syrup (3) and an apple (0). Lunch: Tomato Tuna Melts (7) (recipe doubled) with ½ cup baby carrots (0). Dinner: Dinner out! Daily Totals: 14 SmartPoints, 762 calories.
SUNDAY (January 7): Breakfast: Berry Quinoa Breakfast Bowls (5) (recipe doubled). Lunch: Zesty Lime Shrimp and Avocado Salad (3). Dinner: Salisbury Steak Meatballs (5) with Creamy Cauliflower Puree (1) and Easy Garlic Broccolini (1). Daily Totals: 15 SmartPoints, 812 calories.
Produce
- 4 cups of broccoli florets
- 2 bunches of broccolini
- 2 large heads of garlic
- 2 medium lemons
- 1 large and 1 small cucumber
- 2 medium (5-ounce) avocados
- 3 medium yellow onions
- 1 medium carrot
- 6 apples
- 1 grapefruit
- 2 large zucchinis
- 3 medium red or yellow bell peppers
- 1 medium jalapeño
- 2 medium spaghetti squash
- 13 ounces of sliced mushrooms
- 1 small piece of fresh ginger
- ½ small head purple cabbage (4 cups shredded)
- 9 cups of chopped romaine lettuce (or 2 medium heads)
- 1½ cups of shelled edamame (may also be in frozen aisle)
- 3 dry pints of cherry tomatoes
- 1 small bag of snow peas
- 1 small bag of shredded carrots
- 1 large bunch of green onions
- 2 large and 1 medium ripe tomatoes
- 2 medium red onions
- 1 large bag of baby carrots
- 2 medium heads of cauliflower
- 1 small bunch of celery
- 6 medium limes
- 8 medium bananas (choose 4 very ripe)
- 1 pound of fresh strawberries
- 1 pint of fresh blueberries
- 1 bunch of fresh parsley
- 1 bunch or container of fresh mint
- 1 bunch or container of fresh thyme
- 1 small bunch or container of fresh basil
- 1 bunch of fresh cilantro
Meat, Poultry and Fish
- 1⅓ pounds of 99% lean ground turkey
- 1 pound of chuck eye roast
- 1 pound (2) boneless, skinless chicken breasts
- 1 pound of wild salmon, skin-on
- ½ pound of 93% lean ground beef
- ½ pound of 93% lean ground turkey
- 1 pound of jumbo peeled and cooked shrimp
Grains
- Corn tortillas (or baked tortilla chips)
- Whole wheat seasoned bread crumbs
- 1 small container of quick oats (you'll need ½ cup)
- 1 small bag or box of dry quinoa (you'll need ½ cup)
- 1 small bag of all-purpose (or gluten-free) flour
Condiments and Spices
- Extra-virgin olive oil
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Pure maple syrup
- Soy sauce (or gluten-free Tamari)
- Honey
- Cooking spray
- Cumin
- Crushed red pepper flakes
- Canola oil
- 1 packet of low-sodium taco seasoning
- Beef bouillon (I like Better than Bouillon)
- Bay leaves
- Balsamic vinaigrette (or balsamic vinegar for homemade dressing)
- Sesame oil
- Sesame seeds
- Red wine vinegar
- Cinnamon
- Vanilla extract
- Worcestershire sauce
- Ground mustard
- Mirin
- Turmeric
Dairy & Misc. Refrigerated Items
- 1 carton of liquid egg whites (or 10 egg whites)
- 1 dozen large eggs
- 1 pint of 1% buttermilk
- 1¾ cups of reduced-fat shredded cheddar (I like Sargento)
- 1 wedge of Pecorino Romano cheese
- 2 (6-ounce) containers of plain nonfat Greek yogurt (I like Fage)
- 1 wedge of fresh Parmesan cheese
- Sliced cheddar cheese (you'll need 2½ ounces)
- Whipped butter
- 1 small container of part-skim ricotta cheese
- 1¾ ounces of part-skim mozzarella cheese (I like Polly-o)
- Light sour cream (optional)
- 1 (32-ounce) box of unsweetened almond milk (you'll need 1½ cups)
- White miso (available on Amazon, or Asian, gourmet markets)
Frozen
Canned and Jarred
- 2 (15-ounce) cans of black beans
- 2 (15.5-ounce) cans of garbanzo beans
- 1 (10-ounce) can of Rotel tomatoes with green chilies
- 1 (15-ounce) can of no salt added kidney beans
- 1 (8-ounce) can of tomato sauce
- 1 (16-ounce) can of fat-free refried beans
- 1 (32-ounce) box of reduced-sodium chicken broth (I like Swanson)
- 1 (5-ounce) can of solid white tuna in water
- 1 (8-ounce) can of tomato paste or 1 (4.5-ounce) tube
- 1 (35-ounce) can of crushed tomatoes (I like Tuttorosso)
- Light mayonnaise
- 1 small box of reduced-sodium beef broth (you'll need 1¼ cup)
- 1 (32-ounce) box of vegetable broth
- 1 (13.5-ounce) can of coconut milk
- 1 jar of marinara sauce (I like Delallo Pomodoro Fresco) OR 1 (28-ounce) can of crushed tomatoes (I like Tutturosso) if you want to make your own (you'll need ½ cup sauce)
Misc. Dry Goods
- 1 small bag of chopped pecans (you'll need almost 1 cup)
Published on December 30, 2017 by Gina
