We’re deep enough into January now that you know what’s working and what isn’t. Maybe you’ve discovered you hate meal prepping on Sundays, or that you’re starving by 3 PM, or that your family rebels against anything green. That’s all useful information, and this week’s Weight Watchers meal plan takes common January struggles into account. These meals are designed to be “failure-proof” (think pizza and burgers) with built-in flexibility for real life interruptions.
I’ve focused on recipes that taste even better as leftovers, work for various dietary preferences without major modifications, and can be partially prepped ahead or made entirely from scratch depending on your schedule. The portions are generous because being hungry makes everything harder, and every meal includes enough protein and fiber to keep you satisfied for hours. I’ve also built in some strategic comfort foods because January is hard enough without feeling like you’re on a diet. The key is making your everyday eating so satisfying that you don’t feel deprived or tempted to abandon your healthy habits when someone brings donuts to the office.
Weight Watchers Meal Plan SUNDAY January 18th
B: Veggie Breakfast Casserole (4 points)
L: Bacon Cheesburger Rolls (3 points)
D: Spinach Asiago Burgers (6 points)
Dessert: Brownie Cheesecake Bites (3 points)
Total WW Points: 16
Notes: Since it’s likely too cold to grill the burgers outside, you can sear them in a pan, bake them in the oven or cook them in an air fryer.
Weight Watchers Meal Plan MONDAY January 19th
B: Egg White Fritatta (3 points)
L: Monte Cristo Sandwiches (5 points)
D: Chicken Pot Pie Bubble Up (5 points)
Dessert: Blueberry Cream Cheese Pinwheels (2 points)
Total WW Points: 15
Notes: While dinner is cooking, go ahead and bake your potatoes for tomorrow’s lunch!
Weight Watchers Meal Plan TUESDAY January 20th
B: Leftovers
L: Buffalo Chicken Baked Potatoes (7 points)
D: Chicken Lasagna Roll Ups (5 points)
Dessert: Coconut Raspberry Chocolate Cake (3 points)
Total WW Points: 15+
Notes: Stuffed baked potatoes are one of my favorite comfort meals because it’s easy to pack on the protein!
Weight Watchers Meal Plan WEDNESDAY January 21st
B: Baked Oatmeal Cups (2 points)
L: Leftovers
D: Chicken Bacon Alfredo Soup (4 points)
Dessert: Peanut Butter Apple Strudel (3 points)
Total WW Points: 9+
Notes: This chicken bacon alfredo soup is so comforting…it’s a perfect meal for a cold midweek night. Think potato soup, but alfredo flavor!
Weight Watchers Meal Plan THURSDAY January 22nd
B: Banana Pancakes (1 point)
L: Prosciutto Mozzarella Roll (2 points)
D: Leftovers
Dessert: Raspberry White Chocolate Monkey Bread Pie (5 points)
Total WW Points: 8+
Notes: I love the prosciutto mozzarella rolls on a salad, or even wrapped in a low carb wrap.
Weight Watchers Meal Plan FRIDAY January 23rd
B: WW Egg Bites (1 point each)
L: Taco Pasta Salad (4 points)
D: Pizza Casserole (8 points)
Dessert: Berry Crumble (6 points)
Total WW Points: 19
Notes: This pizza casserole may be a mainstay on your weekly menu, especially if you have kids to please.
Weight Watchers Meal Plan SATURDAY January 24th
B: Creamy Porridge (1 point)
L: Healthy Alfredo Pizza (7 points)
D: Meat Lovers Chili (5 points)
Dessert: Leftovers
Total WW Points: 13
Notes: If you don’t have buckwheat for the porridge, feel free to use oatmeal instead.
Check your pantry and fridge for any of these listed items before heading to the grocery store.
Grocery List
Produce
- Fresh berries (strawberries, blueberries, raspberries)
- Asparagus spears
- Chives (fresh)
- Gala apples (or preferred variety)
- Grape tomatoes
Meat & Poultry
- Oscar Mayer center cut bacon
- Ham (deli)
- Chicken sausage
- Prosciutto
- Fat-free ground turkey
Dairy & Eggs
- Table cream (18%)
- Non-fat milk
- Asiago cheese
- Cottage cheese
Pantry Staples
- Graham crumbs
- Reduced-fat margarine
- Special K brownie bites or Fiber 1 brownie
- Mini white chocolate chips
- Mini milk chocolate chips
- Chocolate cake mix (Betty Crocker or Duncan Hines)
- Reduced sugar raspberry jam
- Light peanut butter (Kraft light or PB2)
- Old fashioned rolled oats
- Sugar-free chocolate chips
- Cardamom
- Ground ginger
- Buckwheat groats
- Dried parsley
- Garlic powder
- Crushed red pepper flakes
- Self-rising flour
- Breadcrumbs
Canned & Jarred Items
- Low-fat cream of chicken soup
- Diced tomatoes (28 oz cans)
- Tomato paste (5.5 oz can)
- Reduced-fat tomato sauce
- Light tomato pasta sauce
- Light alfredo sauce
- Pizza sauce (7.5 oz can)
Breads & Baked Goods
- Whole wheat bread
- Egg roll wrappers
- Low carb wraps
- Lasagna noodles
- Rotini pasta
- Taco shells
Other
- Low calorie Catalina dressing or French dressing
- Panko bread crumbs
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:
- Prepare “backup meals” for the nights when everything goes wrong. Keep ingredients for three ultra-simple meals that require no prep and minimal cooking. Think canned beans that can become chili, pasta with frozen vegetables, or eggs with whatever you have on hand. Knowing you have these options prevents ordering takeout when you’re too tired to think.
- Spend time prepping vegetables in multiple formats so you have options throughout the week. Spiralize some for noodle replacements, chop some for quick cooking, and leave some whole for roasting. This variety keeps vegetables interesting and makes it easier to include them in every meal without getting bored.
- Make a big batch of a versatile grain bowl base by cooking your favorite grain with broth and aromatics. Portion it out and top different servings with various proteins, vegetables, and sauces throughout the week. This approach gives you the convenience of meal prep with enough variety that it doesn’t feel like eating the same thing repeatedly.
Download this PDF to dive into a week of mouthwatering recipes that prove healthy eating can be both delicious and festive.
