FREE Weight Watchers January Meal Plan fifth – eleventh

The vacations are over so it’s time to lean into our wholesome consuming targets for this model new 12 months! Following a structured meal plan may be a good way to remain on observe along with your diet targets. 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 contains 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 Rooster 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: 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 just some substances 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 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 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: Fairly than spend your valuable WW factors on excessive calorie takeout, you can also make your individual 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 simple however enjoyable meals! You may 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 gadgets earlier than heading to the grocery retailer.

Grocery Listing

Produce:

Apples
Bananas
Bell peppers (crimson, inexperienced, yellow)
Bean sprouts
Child corn
Black beans
Carrots
Celery
Cilantro
Chives
Dill (recent)
Garlic
Ginger
Jalapeños
Limes
Mushrooms
Onions (crimson, yellow, white)
Potatoes (Russet)
Romaine lettuce
Spinach
Scallions/Inexperienced onions
Solar-dried tomatoes
Tomatoes
White corn tortillas

Meat & Seafood:

Bacon (middle minimize and turkey)
Rooster breasts
Floor hen
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
Rooster 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 (entire wheat)
English muffins (entire wheat)
Flour tortillas
Gnocchi (potato)
Tostada shells

Low Level Snacks (Anytime of Day)

Buffalo Chicken Dip

Sausage Rolls

Extra Zero Level Snacks here!

Go to the WW app or web site to entry the recipe builder and observe your day by day meals consumption and factors.

Ideas for Simple and Environment friendly Prep:

At the start of the week, prepare dinner up an enormous batch of versatile proteins like hen breasts, floor turkey, or tofu. You may also put together an enormous pot of grains like quinoa, brown rice or farro. Retailer these prepped elements within the fridge and use them as the muse for straightforward meals all through the week – simply add veggies and sauces. This cuts means down on day by day cooking time.
No time to make one in every of these recipes? Make the most of sheet pan meals. Sheet pan dinners are a meal prepper’s greatest pal. Merely select a protein, starch and veggie to roast collectively on one pan – minimal prep and cleanup required. Combos like hen 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 a substitute of totally making ready any of those meals prematurely, strive simply prepping the elements. Wash and chop produce, prepare 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 per week of mouthwatering recipes that show wholesome consuming may be each scrumptious and festive.

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