The holidays are over so it’s time to lean into our healthy eating goals for this brand new year! Following a structured meal plan can be a great way to stay on track with your nutrition goals. This FREE Weight Watchers January meal plan will help get you through any post-holiday slump.
Using a meal plan like this takes the guesswork out of what to eat each day. It includes a variety of tasty recipes for breakfast, lunch, dinner, and snacks that fit within the Weight Watchers points system. From satisfying breakfasts like Tomato Basil Egg Tortillas to flavorful dinners like Slow Cooker Tuscan Chicken Meatballs with Gnocchi, this plan has something for everyone. And of course, you still get a sweet treat worked in every night so you never feel deprived. Read on to get your free printable meal plan and grocery list!
Free Weight Watchers Meal Plan SUNDAY January 5th
B: Tomato Basil Egg Tortilla (6 points)
L: Taco Bell Mexican Pizza (7 points)
D: Sweet Hawaiian Crockpot Chicken (2 points)
Dessert: Weight Watchers Peppermint Bark (5 points)
Total WW Points: 20
Notes: Just in case you’re not ready to let go of the winter flavors just yet, I’ve included a yummy peppermint bark for dessert.
Free Weight Watchers Meal Plan MONDAY January 6th
B: Mexican Egg and Cheese Sauce Sandwich (6 points)
L: Skinny Alfredo Chicken Pizza (8 points)
D: Chicken Chasseur (2 points)
Dessert: High Protein Chocolate Oat Bars (9 points)
Total WW Points: 25
Notes: If the chocolate oat bars are going to send you over points for the day, have some leftover peppermint bark and save the oat bars for another day this week!
Free Weight Watchers Meal Plan TUESDAY January 7th
B: Apple Banana Pancakes (4 points)
L: Chicken Bacon Ranch Foil Packets (4 points)
D: Slow Cooker Tuscan Chicken Meatballs with Gnocchi (6 points)
Dessert: Brownie Cheesecake (1 point)
Total WW Points: 15
Notes: This brownie cheesecake recipe is just a few ingredients and is so easy to whip up for a quick dessert. No baking required!
Free Weight Watchers Meal Plan WEDNESDAY January 8th
B: Eggs Benedict (2 points)
L: Crack Chicken (3 points)
D: Mexican Beef Stew (5 points)
Dessert: Whoopie Pies (4 points)
Total WW Points: 14
Notes: This Mexican beef stew is so hearty and delicious. Perfect for a wintery January night.
Free Weight Watchers Meal Plan THURSDAY January 9th
B: Healthy BLT Toast (3 points)
L: Chicken Quesadilla Pie (2 points)
D: Ground Turkey Shepherd’s Pie (4 points)
Dessert: No Bake Peanut Butter Banana Bites (1 point)
Total WW Points: 10
Notes: I love keeping these no bake peanut butter banana bites stocked in the freezer for a quick bite when needed.
Free Weight Watchers Meal Plan FRIDAY January 10th
B: Southwest Breakfast Burritos (8 points)
L: Chicken Parmesan Cakes (2 points each)
D: Shrimp Chop Suey (1 point)
Dessert: Three Ingredient Peanut Butter Cookies (3 points)
Total WW Points: 14
Notes: Rather than spend your precious WW points on high calorie takeout, you can make your own takeout right at home with the easy Shrimp Chop Suey recipe.
Free Weight Watchers Meal Plan SATURDAY January 11th
B: Air Fryer French Toast Sticks (1 point)
L: BBQ Chicken Tostada (5 points)
D: Doritos Casserole (5 points)
Dessert: Brownie Batter Dip (1 point) + Fruit (0 points)
Total WW Points: 12
Notes: This whole day is full of easy but fun food! You can enjoy the Doritos casserole right alongside your family who is sure to love it just as much.
Check your pantry and fridge for any of these listed items before heading to the grocery store.
Grocery List
Produce:
- Apples
- Bananas
- Bell peppers (red, green, yellow)
- Bean sprouts
- Baby corn
- Black beans
- Carrots
- Celery
- Cilantro
- Chives
- Dill (fresh)
- Garlic
- Ginger
- Jalapeños
- Limes
- Mushrooms
- Onions (red, yellow, white)
- Potatoes (Russet)
- Romaine lettuce
- Spinach
- Scallions/Green onions
- Sun-dried tomatoes
- Tomatoes
- White corn tortillas
Meat & Seafood:
- Bacon (center cut and turkey)
- Chicken breasts
- Ground chicken
- Ground turkey
- Ground beef (lean)
- Pork sausage
- Shrimp
Dairy & Eggs:
- Butter
- Cheddar cheese (reduced-fat)
- Cottage cheese (fat-free)
- Eggs
- Evaporated milk (fat-free)
- Feta cheese
- Greek yogurt (plain, non-fat)
- Mexican cheese blend (reduced-fat)
- Milk (skim)
- Mozzarella cheese (part-skim)
- Parmesan cheese
- Regular yogurt (low-fat)
- Sour cream
Pantry:
- All-purpose flour
- Applesauce (unsweetened)
- Baking powder
- Baking soda
- BBQ sauce (sugar-free)
- Breadcrumbs (Italian)
- Brown sugar substitute
- Chicken broth
- Chocolate chips (zero-sugar dark and white)
- Cocoa powder (unsweetened)
- Cornstarch
- Dijon mustard
- Erythritol (or other no calorie sweetener)
- Fiber One Brownie
- Honey
- Marshmallow crème
- Olive oil
- Peanut butter (natural)
- Peppermint extract
- Ranch seasoning
- Rolled oats
- Salsa
- Soy sauce (reduced sodium)
- Spaghetti sauce
- Splenda
- Taco Bell mild sauce
- Taco seasoning
- Tomato juice
- Tomato paste
- Vanilla extract
- Vinegar (white)
- Worcestershire sauce
Bread & Bakery:
- Bread (whole wheat)
- English muffins (whole wheat)
- Flour tortillas
- Gnocchi (potato)
- Tostada shells
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:
- At the beginning of the week, cook up a big batch of versatile proteins like chicken breasts, ground turkey, or tofu. You can also prepare a big pot of grains like quinoa, brown rice or farro. Store these prepped components in the fridge and use them as the foundation for easy meals throughout the week – just add veggies and sauces. This cuts way down on daily cooking time.
- No time to make one of these recipes? Utilize sheet pan meals. Sheet pan dinners are a meal prepper’s best friend. Simply choose a protein, starch and veggie to roast together on one pan – minimal prep and cleanup required. Combos like chicken sausage with sweet potatoes and broccoli or salmon with baby potatoes and asparagus work great. Roast a couple of pans at once and portion out for grab-and-go lunches or quick dinners later in the week.
- Instead of fully preparing any of these meals in advance, try just prepping the components. Wash and chop produce, cook proteins and grains, and whisk up some sauces or dressings. Then mix and match to assemble salads, grain bowls, tacos, stir-fries, and more throughout the week in just minutes. This flexibility prevents boredom and allows you to cater meals to your cravings.
Download this PDF to dive into a week of mouthwatering recipes that prove healthy eating can be both delicious and festive.
Thanks for sharing the brownie cheesecake recipe from my blog! This post is so helpful!