Welcome to February! You made it through January, which honestly deserves a standing ovation. The first month is always the hardest because you’re building habits while fighting every urge to slip back into old patterns. Now that the foundation is set, February gets to be about refining what’s working and letting go of what isn’t. This week’s meal plan leans into cozy comfort food territory because early February can feel bleak, and nobody wants another sad salad when it’s freezing outside.
We’ve got hearty stews, warming spices, and satisfying dinners that make staying on track feel effortless. The recipes prioritize ingredients that support immune health too, since cold and flu season is still in full swing. You’ll find plenty of garlic, ginger, citrus, and greens woven throughout the week. Consider this your transition menu: substantial enough to get you through winter’s grip, light enough to keep your momentum going strong.
WW Meal Plan SUNDAY February 1st
B: Sausage Biscuit Casserole (6 points)
L: Chicken Broccoli Pasta Salad (2 points)
D: Chicken Stew (1 point)
Dessert: Baked Apple Cider Donuts (3 points)
Total WW Points: 12
Notes: This chicken stew is Ecuadorian- style which means it’s rich in spices and flavor.
WW Meal Plan MONDAY February 2nd
B: Two Ingredient Cinnamon Rolls (2 points each)
L: Chick Fil A Mac and Cheese (11 points) + Rotisserie chicken or leftover meat
D: Easy Air Fryer Meatloaf (5 points)
Dessert: Panna Cotta (1 point)
Total WW Points: 19
Notes: If you want a great meal prep option that you’ll love all week long, I suggest making this chick fil a copy cat mac and cheese, dividing it into containers, then adding some protein like rotisserie chicken. It’ll make life easy and delicious.
WW Meal Plan TUESDAY February 3rd
B: Blueberry Oatmeal Bake (5 points)
L: Chicken Teriyaki (1 point)
D: Chicken Cordon Bleu Casserole (4 points)
Dessert: Lemon Bars (3 points)
Total WW Points: 13
Notes: Lemon bars are typically a summer dessert, but we’ve got them here in case you need a bright option for a bleak week. Plus, they’re only 3 points!
WW Meal Plan WEDNESDAY February 4th
B: Quinoa Breakfast Bowl (5 points)
L: Leftovers
D: Light and Creamy Chicken Parikash (3 points)
Dessert: Peanut Butter Oatmeal Bars (4 points)
Total WW Points: 12+
Notes: You may not be used to quinoa for breakfast, but it’s just as good as oatmeal!
WW Meal Plan THURSDAY February 5th
B: Light and Fluffy Egg White Frittata (3 points)
L: Buffalo Chicken Salad (3 points)
D: Leftovers
Dessert: Nutella Cookies (3 points)
Total WW Points: 9+
Notes: This buffalo chicken salad is very versatile. Depending on your points, you can add it to a sandwich, or use lettuce wraps for your lunch.
WW Meal Plan FRIDAY February 6th
B: Leftovers
L: Shrimp Chop Suey (1 point)
D: Southwest Chicken Tacos (0 points)
Dessert: Cinnamon Twists (2 points)
Total WW Points: 3+
Notes: The southwest chicken taco points only include the filling, so you’ll need to count points for the low carb tortilla shells as well as any toppings.
WW Meal Plan SATURDAY February 7th
B: French Toast Casserole (3 points)
L: Pad Woon Sen (4 points)
D: Air Fryer Salmon Bites (0 points)
Dessert: Leftovers
Total WW Points: 7+
Notes: I suggest using any random leftovers you haven’t used up yet for this day, as you’ll get a whole new set of groceries tomorrow.
Check your pantry and fridge for any of these listed items before heading to the grocery store.
Grocery List
Produce
- Apples
- Bananas
- Blueberries (frozen)
- Strawberries
- Lemons
- Limes
- Peaches (canned)
- Tomatoes
- Carrots
- Celery
- Broccoli
- Cabbage (white)
- Romaine lettuce
- Bean sprouts
- Baby corn
- Corn (frozen)
- Peas (frozen)
- Bell peppers (red, green, yellow)
- Yellow chili pepper
- Onion (white)
- Red onion
- Green onion
- Garlic
- Ginger
- Cilantro
- Culantro
- Parsley
Meat & Seafood
- Chicken breasts
- Chicken cutlets
- Lean ground beef
- Salmon filets
- Shrimp
- Smoked low-fat turkey ham
Dairy & Eggs
- Eggs
- Skim milk
- Almond milk (unsweetened)
- Butter (light/salted)
- Low-fat mozzarella cheese
- Parmesan cheese
- Romano cheese
- Cheddar cheese
- Feta cheese
- Non-fat plain Greek yogurt
- Fat-free sour cream
- Low-fat cottage cheese
- Coconut cream
Bread & Grains
- Whole wheat bread
- Reduced-fat Pillsbury crescent rolls
- Macaroni elbows
- Penne
- Glass noodles
- Oats
- Quinoa
- Panko breadcrumbs
Pantry Staples
- Self-raising flour
- All-purpose flour
- Oat flour
- Chicken broth
- Oil
- Cooking spray
- Brown sugar
- White sugar
- Powdered sugar
- Stevia
- Tapioca starch
- Cornstarch
- Baking powder
- Baking soda
- Unflavored gelatin
- Chia seeds
- Sliced almonds
- Peanut butter
- Nutella
- Cookie butter
- Mini chocolate chips
- Cocoa powder
- Applesauce (unsweetened)
- Apple cider vinegar
- Vinegar
Condiments & Sauces
- Salsa
- BBQ sauce
- Frank’s Buffalo sauce
- Ketchup
- Soy sauce (reduced sodium)
- Oyster sauce
- Worcestershire sauce
- Yellow mustard
- Dijon mustard
- Light mayonnaise
- Blue cheese dressing powder
- Sugar-free syrup
Spices & Seasonings
- Salt
- Black pepper
- Ground cumin
- Cinnamon
- Nutmeg
- Cloves
- Sweet paprika
- Chili powder
- Hot red pepper flakes
- Garlic powder
- Italian seasoning
- Dried basil
- Adobo All Purpose Spice
- Turmeric
- Vanilla extract
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:
- Organize your fridge with this week’s ingredients front and center as soon as you unpack groceries. When healthy options are the first thing you see, reaching for them becomes automatic. Push anything that’s not part of your plan to the back or a separate drawer so you’re not tempted by foods that don’t serve your goals.
- Prep your aromatics in one session at the start of the week. Mince a full head of garlic, grate a few tablespoons of ginger, and dice your onions all at once. Store them in separate small containers and you’ll shave significant time off every dinner this week while making your kitchen smell incredible.
- Set up a “grab and go” station in your fridge with pre-portioned snacks and quick breakfast components. When mornings get hectic or afternoon hunger hits, having something healthy already assembled removes the decision fatigue that leads to less ideal choices.
Download this PDF to dive into a week of mouthwatering recipes that prove healthy eating can be both delicious and festive.
