I hope you all had a very Merry Christmas! This is that weird in-between week where nobody really knows what day it is or what they’re supposed to be doing. You’re probably surrounded by leftover cookies, half-eaten cheese plates, and the remains of various holiday meals. But here’s the thing: you don’t need to flip a switch on January 1st and suddenly eat like a completely different person. This week’s plan is about gentle transitions, not dramatic overhauls. This free WW New Year’s meal plan will help you ease back into regular eating patterns while still honoring the fact that it’s technically still the holiday season.
You’ll find comforting soups that aren’t heavy, proteins prepared simply so your digestive system gets a break, and plenty of vegetables that actually taste good instead of feeling like penance. The goal here is to help your body find its natural balance again without the guilt or restriction that usually comes with this time of year. We’re also keeping things simple because let’s be real, you’re probably tired of complicated recipes and just want to feel normal again. Think of this week as a soft landing back into your regular routine, not a crash diet disguised as a meal plan!
Free WW New Year’s Meal Plan SUNDAY December 28th
B: Broccoli Cheese Egg Bake (2 points)
L: Coconut Lime Chicken (3 points)
D: Chicken Marengo (4 points)
Dessert: Leftovers
Total WW Points: 9+
Notes: If you don’t like broccoli, you can omit it in the breakfast bake or swap it for whatever vegetables you do like.
Free WW New Year’s Meal Plan MONDAY December 29th
B: Leftovers
L: Pesto Chicken and Avocado (6 points)
D: Peruvian Chicken Soup (2 points)
Dessert: Mint Oreo Cheesecake (8 points)
Total WW Points: 16+
Notes: Before buying all of the vegetables for the Peruvian chicken soup, use up what you have even if it’s not exactly the same. Use the recipe as a base to clean out the fridge!
Free WW New Year’s Meal Plan TUESDAY December 30th
B: WW Migas (3 points)
L: Nicoise Salad (0 points)
D: Leftovers
Dessert: Mini Peanut Butter Cookies (1 point)
Total WW Points: 4+
Notes: These mini peanut butter cookies are so easy to make, and they freeze well so feel free to keep them in the freezer for when you just need a small sweet treat.
Free WW New Year’s Meal Plan WEDNESDAY December 31st
B: Crispy Air Fryer Turkey Bacon (3 points) + Eggs (0 points)
L: Leftovers
D: Healthy Turkey Stew (1 point)
Dessert: Banana S’mores (2 points)
Total WW Points: 6+
Notes: This is a very low point day, so you should have some leftover points to use on New Year’s snacks to ring in the new year!
Free WW New Year’s Meal Plan THURSDAY January 1st
B: Oat Banana Blueberry Muffins (2 points)
L: Chicken Pasta Salad (4 points)
D: Black Eyed Pea Soup (1 point)
Dessert: Banana Bread (4 points)
Total WW Points: 11
Notes: The chicken pasta salad is technically a spring dish, but what better way to brighten up the cold winter days than with some bright vegetables.
Free WW New Year’s Meal Plan FRIDAY January 2nd
B: Spinach Feta Breakfast Sandwiches (1 point)
L: Keto Chicken Nuggets (4 points)
D: Instant Pot Orange Glazed Pork Loin (5 points)
Dessert: Baked Apples (7 points)
Total WW Points: 17
Notes: You can use the keto chicken nuggets for salads or just by themselves, whatever sounds good for the day.
Free WW New Year’s Meal Plan SATURDAY January 3rd
B: Mini Protein Waffles (3 points)
L: Calzones (4 points)
D: Vegetarian Black Bean Chili (0 points)
Dessert: Apple Cranberry Crisp (8 points)
Total WW Points: 15
Notes: One fun way to use these protein waffles is as a breakfast sandwich with turkey sausage and eggs. Talk about a protein fueled way to start the day!
Check your pantry and fridge for any of these listed items before heading to the grocery store.
Grocery List
Produce
- Tomatoes (fresh)
- Cherry tomatoes
- White onion
- Red onion
- Avocado
- Mixed lettuce leaves
- Fresh basil leaves
- Potato
- Carrots
- Garlic
- Spinach
- Cilantro
- Red bell pepper
- Green beans
- Celery
- Bananas
- Apples
- Cranberries
- Lemon
- Ginger (optional)
- Broccoli
- Jalapeños (optional, for serving)
- Rosemary (fresh)
Meat & Poultry
- Chicken breasts (boneless, skinless)
- Pork loin
- Turkey bacon
- Smoked turkey ham
Dairy & Eggs
- Eggs
- Skim milk
- Unsweetened almond milk
- Plain Greek yogurt (0% and fat-free options)
- Low-fat feta cheese
- Reduced-fat shredded cheddar cheese
- Cottage cheese
- Light cream cheese
- Parmesan cheese
- Light butter
- Fat-free Cool Whip
Pantry Staples
- Olive oil
- Orange juice
- Marinara sauce (no-sugar-added)
- Prepared mustard
- Dijon mustard
- Bay leaves
- Salt
- Black pepper
- Smoked paprika
- Oregano
- Thyme
- Cinnamon
- Nutmeg
- Baking powder
- Baking soda
- All-purpose flour
- Almond flour
- Steel cut oats and/or Quick oats
- Rice (uncooked)
- Fusilli pasta
- Brown sugar
- Confectionary sugar
- Honey
- Vanilla extract
- Peppermint extract
- Apple cider vinegar
- White vinegar
- Worcestershire sauce
- Cornstarch
- Vanilla protein powder
- Taco seasoning
- Chili powder
- Cumin
- Corn Tortillas
Canned & Jarred Items
- Mushrooms (canned)
- Green peas
- Tuna in olive oil
- Anchovy fillets (optional)
- Black olives
- Artichoke hearts (optional)
- Black-eyed peas
- Black beans (low-sodium)
- Fire-roasted tomatoes with green chiles
- Tomato sauce
- Chipotle peppers in adobo
Frozen
- Sweet corn kernels
- Blueberries (fresh or frozen)
Breads & Baked Goods
- English muffins or light calorie bread
- Oreo pie crust (ready-made)
- Mint Oreo thin cookies
- Graham crackers (for crumbs)
MISC
- Pine nuts
- Walnuts
- Peanut butter
- Marshmallow fluff
- Lindt 70% dark chocolate
- Capers
- Stevia/Splenda
- Chicken broth
- Vegetable broth (low-sodium)
- Aji amarillo paste (optional)
- Light mayo
- Lime
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:
- Clear out your fridge strategically by prepping “leftover transformation” bases. Make a versatile tomato sauce, a simple stir-fry sauce, and a good vinaigrette. These can turn random proteins and vegetables from holiday meals into completely new dishes. This approach helps you use what you have instead of wasting food while also avoiding eating the same thing for five days straight.
- Prep hydration-focused ingredients because most people are dehydrated after weeks of rich food and alcohol. Cut up water-rich vegetables like cucumbers and celery, make fruit-infused water combinations, and prep smoothie bags with frozen fruit and greens. Making hydration easy and appealing helps flush out excess sodium and makes you feel better faster than any restrictive eating plan.
- Focus on preparing simple, one-bowl meals that require minimal cleanup. Cook basic grains, roast sheet pans of vegetables, and prepare plain proteins that can be mixed and matched. Your energy is probably low and your kitchen is probably still recovering from holiday hosting, so keep your prep as straightforward as possible while still setting yourself up for success.
Download this PDF to dive into a week of mouthwatering recipes that prove healthy eating can be both delicious and festive.
