The vacations are over so it’s time to lean into our wholesome consuming objectives for this model new 12 months! Following a structured meal plan may be a good way to remain on monitor together with your vitamin objectives. This FREE Weight Watchers January meal plan will assist get you thru any post-holiday droop.
Utilizing a meal plan like this takes the guesswork out of what to eat every day. It consists of quite a lot of tasty recipes for breakfast, lunch, dinner, and snacks that match throughout the Weight Watchers factors system. From satisfying breakfasts like Tomato Basil Egg Tortillas to flavorful dinners like Gradual Cooker Tuscan Hen Meatballs with Gnocchi, this plan has one thing for everybody. And naturally, you continue to get a candy deal with labored in each evening so that you by no means really feel disadvantaged. Learn on to get your free printable meal plan and grocery checklist!
Free Weight Watchers Meal Plan SUNDAY January fifth
B: Tomato Basil Egg Tortilla (6 factors)
L: Taco Bell Mexican Pizza (7 factors)
D: Sweet Hawaiian Crockpot Chicken (2 factors)
Dessert: Weight Watchers Peppermint Bark (5 factors)
Whole WW Factors: 20
Notes: Simply in case you’re not able to let go of the winter flavors simply but, I’ve included a yummy peppermint bark for dessert.
Free Weight Watchers Meal Plan MONDAY January sixth
B: Mexican Egg and Cheese Sauce Sandwich (6 factors)
L: Skinny Alfredo Chicken Pizza (8 factors)
D: Chicken Chasseur (2 factors)
Dessert: High Protein Chocolate Oat Bars (9 factors)
Whole WW Factors: 25
Notes: If the chocolate oat bars are going to ship you over factors for the day, have some leftover peppermint bark and save the oat bars for an additional day this week!
Free Weight Watchers Meal Plan TUESDAY January seventh
B: Apple Banana Pancakes (4 factors)
L: Chicken Bacon Ranch Foil Packets (4 factors)
D: Slow Cooker Tuscan Chicken Meatballs with Gnocchi (6 factors)
Dessert: Brownie Cheesecake (1 level)
Whole WW Factors: 15
Notes: This brownie cheesecake recipe is only a few substances and is really easy to whip up for a fast dessert. No baking required!
Free Weight Watchers Meal Plan WEDNESDAY January eighth
B: Eggs Benedict (2 factors)
L: Crack Chicken (3 factors)
D: Mexican Beef Stew (5 factors)
Dessert: Whoopie Pies (4 factors)
Whole WW Factors: 14
Notes: This Mexican beef stew is so hearty and scrumptious. Excellent for a wintery January evening.
Free Weight Watchers Meal Plan THURSDAY January ninth
B: Healthy BLT Toast (3 factors)
L: Chicken Quesadilla Pie (2 factors)
D: Ground Turkey Shepherd’s Pie (4 factors)
Dessert: No Bake Peanut Butter Banana Bites (1 level)
Whole WW Factors: 10
Notes: I really like conserving these no bake peanut butter banana bites stocked within the freezer for a fast chew when wanted.
Free Weight Watchers Meal Plan FRIDAY January tenth
B: Southwest Breakfast Burritos (8 factors)
L: Chicken Parmesan Cakes (2 factors every)
D: Shrimp Chop Suey (1 level)
Dessert: Three Ingredient Peanut Butter Cookies (3 factors)
Whole WW Factors: 14
Notes: Reasonably than spend your treasured WW factors on excessive calorie takeout, you may make your personal takeout proper at dwelling with the straightforward Shrimp Chop Suey recipe.
Free Weight Watchers Meal Plan SATURDAY January eleventh
B: Air Fryer French Toast Sticks (1 level)
L: BBQ Chicken Tostada (5 factors)
D: Doritos Casserole (5 factors)
Dessert: Brownie Batter Dip (1 level) + Fruit (0 factors)
Whole WW Factors: 12
Notes: This entire day is stuffed with straightforward however enjoyable meals! You possibly can benefit from the Doritos casserole proper alongside your loved ones who is bound to find it irresistible simply as a lot.
Verify your pantry and fridge for any of those listed objects earlier than heading to the grocery retailer.
Grocery Listing
Produce:
- Apples
- Bananas
- Bell peppers (purple, inexperienced, yellow)
- Bean sprouts
- Child corn
- Black beans
- Carrots
- Celery
- Cilantro
- Chives
- Dill (contemporary)
- Garlic
- Ginger
- Jalapeños
- Limes
- Mushrooms
- Onions (purple, yellow, white)
- Potatoes (Russet)
- Romaine lettuce
- Spinach
- Scallions/Inexperienced onions
- Solar-dried tomatoes
- Tomatoes
- White corn tortillas
Meat & Seafood:
- Bacon (middle reduce and turkey)
- Hen breasts
- Floor rooster
- Floor turkey
- Floor beef (lean)
- Pork sausage
- Shrimp
Dairy & Eggs:
- Butter
- Cheddar cheese (reduced-fat)
- Cottage cheese (fat-free)
- Eggs
- Evaporated milk (fat-free)
- Feta cheese
- Greek yogurt (plain, non-fat)
- Mexican cheese mix (reduced-fat)
- Milk (skim)
- Mozzarella cheese (part-skim)
- Parmesan cheese
- Common yogurt (low-fat)
- Bitter cream
Pantry:
- All-purpose flour
- Applesauce (unsweetened)
- Baking powder
- Baking soda
- BBQ sauce (sugar-free)
- Breadcrumbs (Italian)
- Brown sugar substitute
- Hen broth
- Chocolate chips (zero-sugar darkish and white)
- Cocoa powder (unsweetened)
- Cornstarch
- Dijon mustard
- Erythritol (or different no calorie sweetener)
- Fiber One Brownie
- Honey
- Marshmallow crème
- Olive oil
- Peanut butter (pure)
- Peppermint extract
- Ranch seasoning
- Rolled oats
- Salsa
- Soy sauce (diminished sodium)
- Spaghetti sauce
- Splenda
- Taco Bell delicate sauce
- Taco seasoning
- Tomato juice
- Tomato paste
- Vanilla extract
- Vinegar (white)
- Worcestershire sauce
Bread & Bakery:
- Bread (entire wheat)
- English muffins (entire wheat)
- Flour tortillas
- Gnocchi (potato)
- Tostada shells
Low Level Snacks (Anytime of Day)
Extra Zero Level Snacks here!
Go to the WW app or web site to entry the recipe builder and monitor your day by day meals consumption and factors.
Ideas for Simple and Environment friendly Prep:
- At the start of the week, cook dinner up an enormous batch of versatile proteins like rooster breasts, floor turkey, or tofu. It’s also possible to put together an enormous pot of grains like quinoa, brown rice or farro. Retailer these prepped parts within the fridge and use them as the inspiration for simple meals all through the week – simply add veggies and sauces. This cuts means down on day by day cooking time.
- No time to make certainly one of these recipes? Make the most of sheet pan meals. Sheet pan dinners are a meal prepper’s finest buddy. Merely select a protein, starch and veggie to roast collectively on one pan – minimal prep and cleanup required. Combos like rooster sausage with candy potatoes and broccoli or salmon with child potatoes and asparagus work nice. Roast a few pans without delay and portion out for grab-and-go lunches or fast dinners later within the week.
- As an alternative of absolutely making ready any of those meals upfront, attempt simply prepping the parts. Wash and chop produce, cook dinner proteins and grains, and whisk up some sauces or dressings. Then combine and match to assemble salads, grain bowls, tacos, stir-fries, and extra all through the week in simply minutes. This flexibility prevents boredom and lets you cater meals to your cravings.
Obtain this PDF to dive into every week of mouthwatering recipes that show wholesome consuming may be each scrumptious and festive.
