As we navigate through the new year, it’s essential to maintain our commitment to healthy eating habits. To support you on your wellness journey, we’re excited to still provide these free Weight Watchers January Meal Plans. This comprehensive week of recipes is packed with delicious and nutritious meals that will keep you on track with your weight management goals. This meal plan is designed to be simple, tasty, and satisfying, ensuring that you can easily incorporate these recipes into your daily routine. From protein-packed breakfasts to flavorful dinners and wholesome snacks, this Free Weight Watchers January meal plan offers a variety of options to suit your taste preferences. So, let’s dive into the mouthwatering recipes that will help you continue your dedication to health and wellness this week!
Free Weight Watchers Meal Plan SUNDAY January 26th
B: Raspberry Crepes (5 points)
L: White Chicken Chili Tacos (4 points)
D: Slow Cooker Pork with Saurkraut (6 points)
Dessert: Oreo Fluff (4 points)
Total WW Points: 19
Notes: The raspberry crepes will bring a bit of brightness to any cold, dreary January morning. Feel free to add on as many fresh raspberries as you like since they’re zero points.
Free Weight Watchers Meal Plan MONDAY January 27th
B: Egg in a Nest (5 points)
L: Chicken Bacon Ranch Tostadas (4 points)
D: Chicken Parmesan Spaghetti Bake (7 points)
Dessert: Leftover dessert from Sunday or previous week
Total WW Points: 16+
Notes: This chicken parmesan spaghetti bake is a fantastic dish for a family. You could even double it, and freeze one casserole for next week. Cook once, eat twice!
Free Weight Watchers Meal Plan TUESDAY January 28th
B: Freezer Breakfast Sandwich (3 points)
L: Italian Stromboli (8 points)
D: Loaded Chicken Bubble Up Bake (8 points)
Dessert: 2 Ingredient Brownies (2 points)
Total WW Points: 21
Notes: Don’t you just love easy desserts? You can’t get easier than 2 ingredient brownies! And at 2 points each, you may be making these all week.
Free Weight Watchers Meal Plan WEDNESDAY January 29th
B: Smoothie Bowl (6-12 points)
L: Chipotle Shrimp Tacos (3 points)
D: Stove Top Stuffing Chicken Casserole (4 points)
Dessert: Chocolate Espresso Mousse Shots (3 points)
Total WW Points: 16+
Notes: Half of the smoothie bowl is 6 points, and the full smoothie bowl is 12 points. So adjust it to your hunger level and points allowance. You can always add more fresh fruit.
Free Weight Watchers Meal Plan THURSDAY January 30th
B: Eggs Benedict (2 points)
L: Spinach and Artichoke Grilled Cheese Sandwich (9 points)
D: Leftover pork or casserole
Dessert: No Bake Scotcheroo Bars (5 points)
Total WW Points: 16+
Notes: Thursday is a great night to clean out the fridge by eating leftovers. It gets you ready for the weekend.
Free Weight Watchers Meal Plan FRIDAY January 31st
B: Leftover Breakfast Sandwich (3 points)
L: Buffalo Chicken Wraps (8 points)
D: Goulash (2 points)
Dessert: Skinny Pineapple Angel Loaves (4 points)
Total WW Points: 17
Notes: Buffalo Chicken Wraps are one of my favorite lunches. They’re hearty, delicious, and so easy to make.
Free Weight Watchers Meal Plan SATURDAY February 1st
B: French Toast Banana Casserole (7 points)
L: Leftovers – like the Italian Stromboli!
D: Baked Ziti (8 points)
Dessert: Frozen Grasshopper Pie (4 points)
Total WW Points: 19+
Notes: If you plan on entertaining any night this week, this baked ziti and frozen grasshopper pie is what I’d do it with. Both are delicious – no one has to know it serves your Weight Watchers goals as well.
Check your pantry and fridge for any of these listed items before heading to the grocery store.
Grocery List
Produce:
– Yellow apples
– Zucchini
– Bell peppers
– Onions
– Green onions
– Mushrooms
– Purple cabbage
– Avocado
– Garlic
– Cilantro
– Spinach
– Carrots
– Lettuce
– Bananas
– Blueberries (frozen)
– Raspberries
– Artichoke hearts
– Mixed vegetables (frozen)
– Corn (frozen)
Protein:
– Pork loin
– Chicken breast
– Shrimp
– Ground turkey
– Canadian bacon/ham
– Black forest ham
– Turkey pepperoni
– Center cut bacon
– Eggs
Dairy:
– Mozzarella cheese
– Parmesan cheese
– Asiago cheese
– Cheddar cheese
– American cheese
– Cream cheese
– Sour cream
– Greek yogurt
– Plain yogurt
– Milk
– Cool Whip
Pantry:
– Apple juice
– Sauerkraut
– Tomato sauce
– Crushed tomatoes
– Cream of chicken soup
– Green chilies
– Peperoncinis
– Bay leaves
– Vinegar
– Pasta (ziti, spaghetti, elbows)
– Rice cereal
– Flour
– Oats
– Bread
– English muffins
– Tortillas
– Tostada shells
– Biscuits
– Angel food cake mix
– Brownie mix
– Chocolate wafers
– Oreos
– Instant vanilla pudding
– Instant chocolate pudding
– Espresso, instant powder
– Peanut butter
– Agave
– Butterscotch chips
– Chocolate chips
– Pineapple (crushed)
Condiments/Seasonings:
– Frank’s hot sauce
– Ranch dressing
– Ranch seasoning
– Italian seasoning
– Thyme
– Cumin
– Chili powder
– Cayenne pepper
– Garlic powder
– Onion powder
– Oregano
– Basil
– Paprika
– Dijon mustard
– Chipotle seasoning
– Peppermint extract
– Salt
– Black pepper
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:
- Don’t try to prepare every meal for the entire week at once. Begin by focusing on prepping just a few meals or components, such as chopping vegetables or cooking a batch of grains.
- Before you start prepping, take some time to go through the grocery list and the recipes. You may already have ingredients you can easily use up or swap out. Consider your schedule, dietary preferences, and any events or activities that may impact your meal times.
- Look for opportunities to multitask during your meal prep session. While a batch of grains or proteins is cooking, use that time to chop vegetables, prepare sauces, or portion out snacks. By accomplishing multiple tasks simultaneously, you’ll make the most of your time and streamline your meal prep process.
Download this PDF to dive into a week of mouthwatering recipes that prove healthy eating can be both delicious and festive.