If one of your New Year’s resolutions is to prioritize your health and well-being, you’ve landed in the perfect spot. Starting a new eating plan can be daunting, which is why we offer these free WW January meal plans. This week’s meal plan is bursting with delectable, nourishing meals that will keep you feeling full and energized throughout the day. From savory breakfast options to mid-day snacks and well-rounded dinners, we’ve got your entire week covered. Plus, the points are always included, making it effortless for you to stay on track with your goals.

But this meal plan isn’t just about counting points and losing weight. It’s about nourishing your body with wholesome, nutrient-dense foods that make you feel your best. You’ll find a rainbow of fruits and vegetables, lean proteins, and complex carbohydrates to fuel your body and support your overall health. You’ll find recipes that are not only delicious but also easy to prepare because life can get hectic and time is precious. So let’s get to it! 

Free WW Meal Plan SUNDAY January 12th

B: Air Fryer Fritatta (3 points)

L:  Fiesta Chicken (0 points)

D: Slow Cooker Turkey Breast (0 points) + Roasted Veggies (0 points) 

Dessert: Apple Pie Biscuits (3 points) 

Total WW Points: 6 

Notes: Yes, just 6 points for this day! So feel free to add in some carbs for dinner and lunch – this meal plan is flexible enough to fit in the food you love.  

Free WW Meal Plan MONDAY January 13th

B: Spinach and Cheese Crescent Casserole (4 points)

L:  Skinny Taco Pizza (6 points)

D: Cod Chowder (3 points)  

Dessert: Butterfinger Balls (4 points) 

Total WW Points: 17 

Notes: Who doesn’t love pizza for lunch? With this skinny taco pizza recipe, you can have half of it for just 6 points.  

Free WW Meal Plan TUESDAY January 14th

B: Muffin Tin Egg Cups (0 points)

L: Cream of Broccoli Soup (2 points)  

D: Baked Mac and Cheese (5 points) + Rotisserie Chicken

Dessert: Peanut Butter Cups (4 points) 

Total WW Points: 11+ 

Notes: Depending on what part of the rotisserie chicken you eat, it’ll add a few points. 

Free WW Meal Plan WEDNESDAY January 15th

B: Sugar Free Banana Souffle (0 points)

L:  Crunchy Baked Chicken Tenders (2 points) + Salad or veggies of choice (0 points)

D: Pepperoni Pizza Casserole (6 points) 

Dessert: Easy Banana Bread (4 points) 

Total WW Points: 12+ 

Notes: This banana bread is a great recipe to keep around for when you need to whip up a sweet treat.  

Free WW Meal Plan THURSDAY January 16th

B: Breakfast Tostadas (1 point each)

L: Chicken Salad (0 points) 

D: Tuna Casserole (1 point) 

Dessert: Chocolate Marshmallow Fudge (5 points)

Total WW Points: 7

Notes: The chicken salad is fantastic for meal prep. If you don’t want to make lunches every day, make a big batch of chicken salad and eat it with crackers or low-carb wraps. 

Free WW Meal Plan FRIDAY January 17th

B: Cheesy Biscuits (2 points) + Eggs (0 points)

L:  Ritz Chicken Casserole (3 points)

D: London Broil on a Budget (8 points) 

Dessert: Peanut Butter Frozen Whips (3 points) 

Total WW Points: 16 

Notes: Keep these peanut butter frozen whips stocked in the freezer for any time you need a dessert that’s already made.  

Free WW Meal Plan SATURDAY January 18th

B: Sausage Egg and Cheese Crescent Rolls (5 points)

L: Taco Bowls (3 points)

D: Cowboy Soup (3 points) 

Dessert: Triple Chocolate Cream Pie (6 points) 

Total WW Points: 17

Notes: This chocolate cream pie is great for entertaining. No one has to know it’s “lightened up” and you can enjoy it right along with your guests.   

Check your pantry and fridge for any of these listed items before heading to the grocery store. 

Grocery List

Produce

  • Apples
  • Avocado
  • Bananas
  • Bell peppers (red, green, orange)
  • Cabbage (white)
  • Carrots
  • Celery
  • Cherry tomatoes
  • Cilantro
  • Corn (frozen)
  • Garlic
  • Grapes
  • Green beans
  • Iceberg lettuce
  • Lemons
  • Limes
  • Onions
  • Potatoes
  • Romaine lettuce
  • Spinach (fresh)
  • Tomatoes

Meat & Seafood

  • Chicken breasts
  • Chicken tenders
  • Cod
  • Flank steak
  • Ground turkey breast
  • Turkey breast
  • Turkey ham (smoked)
  • Turkey pepperoni
  • Turkey sausage links (breakfast)

Dairy & Eggs

  • Butter (light)
  • Cheddar cheese (reduced-fat)
  • Eggs
  • Evaporated milk (fat-free)
  • Greek yogurt (0% fat)
  • Half & half (fat-free)
  • Mexican cheese blend (reduced-fat)
  • Milk (skim/fat-free)
  • Mozzarella cheese (reduced-fat)
  • Sour cream (light)
  • Velveeta cheese (reduced-fat)
  • Whipped topping (light)

Pantry & Dry Goods

  • All-purpose flour
  • Baking powder
  • Baking soda
  • Black olives
  • Brown sugar
  • Chocolate chips (semi-sweet and sugar-free)
  • Cocoa powder (Dutch process)
  • Corn tortillas
  • Cornstarch
  • Crescent rolls (reduced-fat)
  • Graham crackers (chocolate)
  • Hot fudge sauce (sugar-free)
  • Lily’s baking chocolate
  • Marshmallows (mini)
  • Panko breadcrumbs
  • Peanut butter
  • Powdered sugar
  • Ritz crackers (reduced-fat)
  • Self-rising flour
  • Sugar (white)
  • Taco seasoning
  • Tomato paste
  • Tomato sauce
  • Tortilla strips
  • Vanilla extract

Canned & Jarred Goods

  • Black beans
  • Broth (beef, chicken, fish/clam)
  • Cream of chicken soup
  • Green chiles
  • Refried beans (fat-free)
  • Red beans
  • Salsa
  • Tuna in water

Spices & Seasonings

  • Black pepper
  • Chili flakes
  • Chili powder
  • Cinnamon
  • Cumin
  • Garlic powder
  • Italian seasoning
  • Marjoram
  • Montreal steak seasoning
  • Nutmeg
  • Old Bay seasoning
  • Onion powder
  • Paprika (regular and smoked)
  • Parsley
  • Rosemary (fresh)
  • Sage
  • Salt
  • Thyme
  • Bay leaves

Condiments & Oils

  • Apple cider vinegar
  • Balsamic vinegar
  • Mustard (spicy)
  • Olive oil
  • Soy sauce
  • Vegetable oil

Low Point Snacks (Anytime of Day) 

TikTok Egg Boils

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: 

  1.  Once you have your groceries, set aside some time to prep ingredients in batches. Wash and chop vegetables, cook grains like rice or quinoa, and portion out proteins. By doing this all at once, you’ll save time during the busy week when you’re assembling meals. Plus, having prepped ingredients on hand makes it easier to throw together quick, healthy meals on the fly.
  2. Invest in quality storage containers: Proper storage is key to keeping your prepped ingredients and meals fresh throughout the week. Invest in a set of high-quality, airtight glass or BPA-free plastic containers in various sizes. Mason jars are also great for storing salads, soups, and overnight oats. Be sure to label your containers with the contents and date to keep your fridge organized and avoid food waste.
  3. Your freezer is a powerful tool when it comes to meal prepping. Double or triple recipes and freeze the extra portions for later. This works particularly well for soups, stews, casseroles, and even breakfast items like pancakes or breakfast burritos. When freezing meals, be sure to use freezer-safe containers or bags, and label them with the contents and date. You can also freeze individual ingredients like chopped vegetables, cooked grains, or shredded chicken to use in future recipes. Having a stash of freezer meals and ingredients on hand can be a lifesaver on busy nights when you don’t have time to cook from scratch.

Download this PDF to dive into a week of mouthwatering recipes that prove healthy eating can be both delicious and festive. 

About Meag

Health and Wellness Writer. B.S. Dietetics. Le Cordon Bleu Graduate. 10+ years of experience in the fitness and nutrition industry!

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