Has your New Year motivation started to waver? This is normally the week where the fresh start has worn off, you’re back to your regular stressful routine, and those restrictive resolutions are starting to feel unsustainable. Perfect timing for a free WW January meal plan that’s actually realistic!
Every recipe this week has been chosen because it’s nearly impossible to mess up and doesn’t require you to be a meal prep genius. We’re talking about reliable, repeatable meals that work on your best days and your worst days. I’ve also included several “modular” recipes where you can swap ingredients based on what you have or what you’re craving, because rigid meal plans are why most people quit by February. The goal is to develop a handful of go-to meals that you can make without thinking, that your family will actually eat, and that keep you feeling strong and satisfied. We’re also focusing on ingredients that are readily available and affordable because expensive specialty items aren’t sustainable for most people’s budgets or schedules. Think of this week as building your foundation for the entire year, not just getting through seven more days.
Free WW Meal Plan SUNDAY January 11th
B: Sticky Buns (5 points)
L: Big Mac Salad (3 points)
D: Mexican Casserole (5 points)
Dessert: Leftovers
Total WW Points: 13+
Notes: This Big Mac Salad is one of my favorites because it’s so easy to make and it packs in some flavor! You don’t have to worry about boring salads when you use this recipe.
Free WW Meal Plan MONDAY January 12th
B: Leftovers
L: Supreme Pizza Pockets (6 points)
D: Squash Casserole (2 points) + Rotisserie Chicken
Dessert: Mini Monkey Bread (1 point)
Total WW Points: 9+
Notes: Rotisserie chicken is always my go to when I have a delicious side dish I want to make but I know it won’t be enough for dinner. The rotisserie chicken just finishes it off perfectly without me having to put in more effort.
Free WW Meal Plan TUESDAY January 13th
B: Huevos Motulenos (3 points)
L: Leftovers
D: Instant Pot Birria (6 points)
Dessert: Bread Pudding (3 points)
Total WW Points: 12+
Notes: I love the instant pot birria with corn tortillas, lime, red onion, and cilantro!
Free WW Meal Plan WEDNESDAY January 14th
B: Kodiak Cakes Pumpkin Muffins (3 points)
L: Philly Style Roast Beef Squares (5 points)
D: Leftovers
Dessert: Pecan Pinwheels (3 points)
Total WW Points: 11+
Notes: The philly style roast beef squares work great for a meal prep lunch or a game day appetizer.
Free WW Meal Plan THURSDAY January 15th
B: Easy Apple Cinnamon Rolls (7 points)
L: Cajun Chicken Bites (1 point)
D: French Onion Soup (6 points)
Dessert: PB Cup Donuts (3 points)
Total WW Points: 17
Notes: If you need some protein at breakfast to help keep you satisfied, just add in some boiled eggs on the side of your easy apple cinnamon rolls.
Free WW Meal Plan FRIDAY January 16th
B: Biscuits N Gravy Bake (7 points)
L: Chicken Pizza Fingers (2 points)
D: Chicken Noodle Casserole (6 points)
Dessert: Apple Nut Crisp (3 points)
Total WW Points: 18
Notes: Chicken pizza fingers may be a great go to lunch this year. You can never go wrong with pizza, and they’re just 2 points.
Free WW Meal Plan SATURDAY January 17th
B: Maple Pecan French Toast (6 points)
L: Buffalo Chicken Quesadilla (8 points)
D: Chicken Pot Pie Soup (3 points)
Dessert: Mini M&M Cookies (1 point each)
Total WW Points: 18
Notes: Yes, chicken pot pie can be soup! This one is creamy and perfect for a cold winter night in.
Check your pantry and fridge for any of these listed items before heading to the grocery store.
Grocery List
Produce
- Thyme (fresh)
- Yellow squash
- Lemon
- Iceberg lettuce
- Dill pickles
- Plantain (optional)
Meat & Poultry
- Lean beef
- Extra-lean ground beef
- Deli-sliced roast beef
- Turkey breakfast sausage
- Pepperoni
Dairy & Eggs
- Fat-free sour cream
- Light provolone cheese
- Emmental cheese
- Fat-free shredded cheddar cheese
- Egg substitute (Egg Beaters)
Pantry Staples
- Raisins
- Brown sugar replacement
- Almond butter
- Coconut flakes
- Mini M&M’s
- Whole wheat panko breadcrumbs
- Garlic salt
- Onion powder
- Marjoram
- Relish
- Ranch dressing
- Caesar dressing
- Hot sauce (Frank’s)
- Real bacon bits
- Cajun seasoning
- Red chili pepper flakes
- Cayenne pepper
- Italian seasoning
- Light maple syrup
- No sugar added maple syrup
- Pumpkin spice
- Pumpkin seeds (optional)
- Pizza sauce
Canned & Jarred Items
- Corn kernels (canned)
- Refried black beans
- Condensed cream of chicken soup
Frozen
- peas
- peas and carrots
Breads & Baked Goods
- Low-point bread (Nature’s Own Keto or similar)
- Ole high fiber low carb xtreme wellness tortillas
- Large tortillas
- Reduced-fat crescent roll dough
- Biscuit dough (Great Value or Pillsbury)
- Pillsbury pizza dough
- Pillsbury cinnamon rolls with icing
- Artisanal bread
- Extra Broad No Yolk Egg Noodles
Other
- Dried ancho chilies
- Dried guajillo chilies
- Mini Reese’s peanut butter cups
- Kodiak cakes pumpkin mix
- Country gravy mix
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:
- Create “formula cards” for your favorite meals from this week. Write down the basic structure like “protein plus grain plus two vegetables plus sauce” so you can recreate the meal with different ingredients. This turns one recipe into ten possibilities and prevents boredom without requiring you to search for new recipes constantly.
- Prep ingredients by technique rather than by specific recipe. Chop all your onions at once, mince all your garlic, wash all your greens. Store them in containers and pull from them as needed throughout the week. This method is faster than prepping for individual recipes and gives you more flexibility to improvise based on what sounds good each day.
- Designate one container in your fridge as your “use first” zone where you put anything that needs to be eaten soon. Add prepped ingredients to complete meals as the week goes on. This visual system reduces food waste and makes meal decisions easier because you can see exactly what needs to be used before it goes bad.
Download this PDF to dive into a week of mouthwatering recipes that prove healthy eating can be both delicious and festive.
