Mid-February is an interesting time. The initial January motivation has faded, spring still feels far away, and you might be wondering if this whole healthy eating thing is actually sustainable long-term. Spoiler: it absolutely is, especially when your meals taste this good! This week focuses on versatile recipes that teach you patterns rather than just giving you one-off dinners. You’ll learn flavor combinations and cooking techniques that translate across dozens of future meals.
We’re also prioritizing batch-friendly ingredients, so your Sunday prep session sets you up for success all week without feeling like a second job. Think of this as your midwinter reset, a chance to reconnect with why nourishing your body matters and to build skills that serve you long after this meal plan ends.
Free WW Meal Plan SUNDAY February 15th
B: Crescent Casserole with Spinach (4 points)
L: Instant Pot Honey Mustard Chicken (2 points)
D: Cheesy Gnocchi Casserole (5 points)
Dessert: Slow Cooker Cranberry Pear Cobbler (4 points)
Total WW Points: 15
Notes: Instant pot honey mustard chicken can be a very versatile recipe. Use different Weight Watchers friendly sauces to mix it up week to week.
Free WW Meal Plan MONDAY February 16th
B: Low Calorie Blueberry Muffins (2 points)
L: Thai Noodles (5 points)
D: Brunswick Stew (2 points)
Dessert: Brownie Mug Cake (5 points)
Total WW Points: 14
Notes: Blueberry muffins are a staple recipe, and these freeze so well that they’re fantastic for meal prep.
Free WW Meal Plan TUESDAY February 17th
B: Breakfast Bubble Up Cups (3 points)
L: Beef and Broccoli (4 points)
D: Slow Cooker Pork and Sauerkraut (6 points)
Dessert: Carrot Cake (4 points)
Total WW Points: 17
Notes: If you don’t like sauerkraut feel free to use up any veggies in your fridge instead.
Free WW Meal Plan WEDNESDAY February 18th
B: Eggs Benedict (3 points)
L: Leftovers
D: Stuffed Mushroom Casserole (4 points)
Dessert: Peanut Butter Blossoms (3 points)
Total WW Points: 10+
Notes: The Eggs Benedict recipe calls for flat out wraps but they are no longer made, so substitute your favorite low carb wrap or English muffin.
Free WW Meal Plan THURSDAY February 19th
B: Leftovers
L: Hasselback Sweet Potatoes (3 points) + Rotisserie Chicken
D: London Broil (8 points)
Dessert: Apple Fritter Bread (4 points)
Total WW Points: 15+
Notes: This London broil is a classic recipe you should keep on hand for a fancy healthy dinner or even for entertaining.
Free WW Meal Plan FRIDAY February 20th
B: Egg Boils (2 points)
L: Healthy Chicken Fajitas (1 point)
D: Portuguese Kale Soup (3 points)
Dessert: Leftovers
Total WW Points: 6+
Notes: Fajitas are always a great lunch option because they cook quickly, and you can add it to a salad or tortillas based on how many points you have.
Free WW Meal Plan SATURDAY February 21st
B: Banana Cinnamon French Toast (5 points)
L: Instant Pot Arroz Con Pollo (6 points)
D: Leftovers
Dessert: Butterfinger Balls (4 points)
Total WW Points: 15+
Notes: If you love an easy going Saturday morning, this banana cinnamon French toast is a breeze to make and really elevates your day!
Check your pantry and fridge for any of these listed items before heading to the grocery store.
Grocery List
- Apples (yellow and Granny Smith)
- Banana
- Bean sprouts
- Bell pepper (yellow)
- Blueberries
- Broccoli florets
- Carrots (whole and shredded)
- Cranberries
- Lemon
- Mushrooms (white button)
- Onion (white and red)
- Parsley (fresh)
- Pears (canned, sliced in water)
- Pineapple tidbits/chunks
- Snow peas
- Spinach
- Sweet potatoes
- Tomato
Dairy & Refrigerated
- Butter
- Cheddar cheese (fat-free and reduced-fat shredded)
- Cream cheese (reduced-fat)
- Egg substitute (Egg Beaters)
- Eggs
- Greek yogurt (nonfat plain)
- Mayonnaise (light)
- Milk (fat-free, almond)
- Mozzarella cheese (fat-free shredded)
- Parmesan cheese
Meat & Seafood
- Beef (flank steak and sirloin)
- Canadian bacon
- Chicken breast
- Pork loin
- Pulled pork
- Turkey breakfast sausage
Pantry
- Apple cider vinegar
- Apple juice
- Applesauce (unsweetened)
- Baking powder
- Baking soda
- Barbecue sauce (sugar-free)
- Brown sugar
- Butterfinger candies
- Chicken broth
- Chili flakes
- Chocolate chips (zero-sugar)
- Cocoa powder (unsweetened)
- Corn kernels
- Cornstarch
- Country gravy mix
- Crushed tomatoes
- Dijon mustard
- Flour (all-purpose)
- Graham crumbs (low-fat)
- Granulated sugar
- Hershey’s kisses
- Honey
- Icing sugar (confectionery sugar)
- Lima beans
- Marinara sauce (fat-free)
- Mustard
- Oil
- Old Bay seasoning
- Panko breadcrumbs
- Peanut butter (reduced-fat)
- Peanuts
- Pecans
- Potato gnocchi
- Powdered sugar substitute
- Rice noodles
- Sauerkraut
- Seafood broth
- Soy sauce (regular and reduced sodium)
- Splenda/Stevia
- Tamarind paste
- Tofu
- Tomato paste
- Vanilla extract
- Vegetable oil
- Vinegar (balsamic)
- Walnuts
- Worcestershire sauce
- Zero-calorie sweetener (1:1 sugar replacement)
Bread & Bakery
- Biscuits (Pillsbury buttermilk)
- Crescent rolls (reduced-fat)
- Low-calorie bread/wraps
Spices & Seasonings
- Bay leaves
- Black pepper
- Cayenne pepper
- Cinnamon
- Garlic powder
- Italian seasoning
- Kosher salt
- Nutmeg
- Onion powder
- Oregano (dried)
- Paprika (smoked)
- Rosemary (dried crushed)
- Sage (ground)
- Salt
- Thyme (dried)
20 Zero Point Snacks (Anytime of Day)
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:
- Choose one protein and prepare it three different ways for the week. Grill some chicken plain, marinate another batch in something bold, and shred a third portion for easy taco or salad additions. This variety prevents food boredom while still keeping prep streamlined and efficient.
- Wash and dry all your produce immediately when you get home from the store. Greens last longer when properly dried and stored, and you’re far more likely to grab vegetables for snacks or add them to meals when they’re clean and ready. This small step removes a surprising amount of friction.
- Label everything you prep with the date and what it’s intended for. A container of chopped vegetables is helpful, but knowing that those specific peppers and onions are for Friday’s fajitas eliminates guesswork and keeps you from accidentally using ingredients meant for another meal.
Download this PDF to dive into a week of mouthwatering recipes that prove healthy eating can be both delicious and festive.
