The vacations are over so it’s time to lean into our wholesome consuming objectives for this model new yr! Following a structured meal plan will be an effective way to remain on observe along 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 Sluggish 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 record!
Free Weight Watchers Meal Plan SUNDAY January fifth
B: Tomato Basil Egg Tortilla (6 factors)
L: Taco Bell Mexican Pizza (7 factors)
D: Candy Hawaiian Crockpot Hen (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 Hen Pizza (8 factors)
D: Hen Chasseur (2 factors)
Dessert: Excessive 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: Hen Bacon Ranch Foil Packets (4 factors)
D: Sluggish Cooker Tuscan Hen Meatballs with Gnocchi (6 factors)
Dessert: Brownie Cheesecake (1 level)
Whole WW Factors: 15
Notes: This brownie cheesecake recipe is only a few components and is very 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 Hen (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. Good for a wintery January evening.
Free Weight Watchers Meal Plan THURSDAY January ninth
B: Wholesome BLT Toast (3 factors)
L: Hen Quesadilla Pie (2 factors)
D: Floor Turkey Shepherd’s Pie (4 factors)
Dessert: No Bake Peanut Butter Banana Bites (1 level)
Whole WW Factors: 10
Notes: I like holding 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: Hen Parmesan Truffles (2 factors every)
D: Shrimp Chop Suey (1 level)
Dessert: Three Ingredient Peanut Butter Cookies (3 factors)
Whole WW Factors: 14
Notes: Somewhat than spend your valuable WW factors on excessive calorie takeout, you can also make your personal takeout proper at house 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 Hen Tostada (5 factors)
D: Doritos Casserole (5 factors)
Dessert: Brownie Batter Dip (1 level) + Fruit (0 factors)
Whole WW Factors: 12
Notes: This complete day is stuffed with simple 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 Checklist
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 minimize 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 (lowered sodium)
- Spaghetti sauce
- Splenda
- Taco Bell gentle sauce
- Taco seasoning
- Tomato juice
- Tomato paste
- Vanilla extract
- Vinegar (white)
- Worcestershire sauce
Bread & Bakery:
- Bread (complete wheat)
- English muffins (complete wheat)
- Flour tortillas
- Gnocchi (potato)
- Tostada shells
Low Level Snacks (Anytime of Day)
Extra Zero Level Snacks right here!
Go to the WW app or web site to entry the recipe builder and observe your each day meals consumption and factors.
Ideas for Simple and Environment friendly Prep:
- Originally of the week, cook dinner up an enormous batch of versatile proteins like rooster breasts, floor turkey, or tofu. You can too 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 muse for simple meals all through the week – simply add veggies and sauces. This cuts manner down on each day cooking time.
- No time to make one among these recipes? Make the most of sheet pan meals. Sheet pan dinners are a meal prepper’s finest good friend. 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 directly 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 permits you to cater meals to your cravings.
Obtain this PDF to dive into every week of mouthwatering recipes that show wholesome consuming will be each scrumptious and festive.