How is your January journey with Weight Watchers going? If you need to spruce things up to keep the motivation rolling, check out this free Weight Watchers January plan. It’s got breakfast, lunch, dinner, and dessert planned out for the week of January 19th – 25th. This plan takes all the guesswork out of what to eat, with delicious WW-friendly recipe ideas to keep you on track.
With tasty recipes like Stuffed Mushroom Casserole, Manchow Soup, and Peanut Butter Banana Oatmeal, this Weight Watchers January meal plan makes eating healthy both easy and enjoyable. As always, we’ve included the Weight Watchers Points for each recipe so you can easily track your points and stay within your goals. Let’s dive into this week’s mouthwatering menu that will help you succeed on WW!
Free Weight Watchers Meal Plan SUNDAY January 19th
B: Peanut Butter Banana Overnight Oats (4 points)
L: Tortellini Salad (3 points)
D: Stuffed Mushroom Casserole (4 points)
Dessert: Chocolate Mug Cake (1 point)
Total WW Points: 12
Notes: I love an easy, individual portioned dessert! This chocolate mug cake is perfect for a party of one – anytime you need a sweet treat.
Free Weight Watchers Meal Plan MONDAY January 20th
B: Baked Oatmeal with Blueberries (3 points)
L: Chicken Tikka Masala (2 points)
D: Manchow Soup (2 points)
Dessert: Apple Cake (7 points)
Total WW Points: 14
Notes: Since the day’s points are pretty low, feel free to add naan or rice to your chicken tikka masala.
Free Weight Watchers Meal Plan TUESDAY January 21st
B: Banana Bread Muffins (0 points)
L: Coconut and Pineapple Chicken (9 points) + Salad (0 points)
D: Portuguese Kale Soup (3 points)
Dessert: Butterscotch Poke Cake (3 points)
Total WW Points: 15
Notes: Yes, the muffins are zero points! These are great for batch baking to keep stocked in the freezer.
Free Weight Watchers Meal Plan WEDNESDAY January 22nd
B: Breakfast Casserole (2 points)
L: Egg Roll in a Bowl (0 points)
D: One Pan Pasta (9 points)
Dessert: Cinnamon Apples (2 points)
Total WW Points: 13
Notes: Add a rotisserie chicken to your one pan pasta dinner for some extra protein.
Free Weight Watchers Meal Plan THURSDAY January 23rd
B: One Point Pancakes (1 point)
L: Tex Mex Cauliflower Rice Shrimp Bowl (5 points)
D: Chicken Fried Steak (6 points) + Any zero point veggie side
Dessert: Snickers Brownies (6 points)
Total WW Points: 18
Notes: These Snickers brownies are so good for just 6 points. Make them for your friends too!
Free Weight Watchers Meal Plan FRIDAY January 24th
B: Easy Pancake Breakfast Tacos (3 points)
L: Easy Thai Chicken Veggie Bowl (5 points)
D: Chicken Spaghetti (8 points)
Dessert: Apple Pie Egg Rolls (2 points)
Total WW Points: 18
Notes: If you don’t want chicken twice, feel free to use extra lean ground beef or lean ground turkey for the spaghetti.
Free Weight Watchers Meal Plan SATURDAY January 25th
B: Egg Avocado Cottage Cheese Bowl (5 points)
L: The Best Meatloaf (5 points)
D: Chili Relleno Soup (1 point)
Dessert: Baked Peaches (0 points)
Total WW Points: 11
Notes: Fat free cottage cheese is a great addition to any meal. It adds a bit of creaminess and a good amount of protein without adding in extra points.
Check your pantry and fridge for any of these listed items before heading to the grocery store.
Grocery List
PRODUCE
– Arugula
– Avocado
– Bananas
– Blueberries
– Broccoli slaw
– Carrots
– Cauliflower rice
– Celery
– Cherry/grape tomatoes
– Cilantro
– Cucumber
– Garlic
– Ginger
– Green beans
– Bell pepper
– Green chiles
– Green onions/scallions
– Granny Smith apples
– Kale
– Lime
– Onions (red, white, yellow)
– Parsley
– Peaches
– Red cabbage
– Spinach
– Sweet potato
MEAT & SEAFOOD
– Chicken breast
– Chicken sausage (smoked)
– Ground chicken
– Ground turkey
– Beef (extra lean), ground
– Shrimp
DAIRY & EGGS
– Butter
– Cheddar cheese
– Cottage cheese
– Cream cheese
– Eggs
– Greek yogurt
– Mexican cheese blend
– Milk
– Mozzarella
– Parmesan cheese
– Sour cream
PANTRY
– All-purpose flour
– Applesauce
– Artichokes (canned)
– Baking powder
– Baking soda
– Black beans (canned)
– Black olives
– Breadcrumbs
– Brown sugar
– Cake mix (sugar-free yellow)
– Cheesy tortellini
– Chickpeas
– Chicken broth
– Chicken soup (cream of)
– Cinnamon
– Cocoa powder
– Coconut flakes (sweetened)
– Coconut milk (light)
– Corn (frozen)
– Cornstarch
– Diet Coke
– Diet root beer
– Egg roll wrappers
– Hot pepper sauce
– Hot sauce
– Italian dressing
– Italian seasoning
– Lemon juice
– Maple syrup
– Marshmallow creme
– Mustard (yellow)
– Oats (rolled)
– Oregano
– Pancakes (frozen)
– PB2 powder
– Peanut sauce (Thai)
– Peanuts
– Pico de gallo
– Pina colada mix (non-alcoholic)
– Pineapple (crushed)
– Pudding mix (butterscotch)
– Rice noodles
– Salt (kosher)
– Sesame oil
– Sesame seeds
– Soy sauce
– Spaghetti
– Splenda
– Sugar
– Sweetener
– Tomato ketchup
– Tortilla chips (blue corn)
– Vanilla extract
– Vinegar (white wine)
– Werther’s sugar-free caramels
– White beans
– Worcestershire sauce
Low Point Snacks (Anytime of Day)
More Zero Point Snacks here!
Visit the WW app or website to access the recipe builder and track your daily food intake and points.
Tips for Easy and Efficient Prep:
- Start by prepping a big batch of zero-point proteins on Sunday – like skinless chicken breast, turkey breast, or eggs. Cook them simply with herbs and spices, then portion them out into containers. This gives you a head start on quick meals throughout the week without using any points.
- Pre-cut and wash your fresh vegetables, then store them in clear containers at eye level in your fridge. Having prepped vegetables readily visible and accessible makes it much easier to throw together point-friendly meals or grab healthy snacks. Consider prepping crunchy vegetables like bell peppers, cucumbers, and carrots that stay fresh when cut.
- Prepare individual portions of higher-point foods right after shopping. For example, measure out single servings of nuts, cheese, or salad dressings into small containers or bags. This prevents overserving in the moment and helps you accurately track your points without having to measure every time you eat.
Download this PDF to dive into a week of mouthwatering recipes that prove healthy eating can be both delicious and festive.