How is your January journey with Weight Watchers going? If you must spruce issues as much as maintain the motivation rolling, try this free Weight Watchers January plan. It’s acquired breakfast, lunch, dinner, and dessert deliberate out for the week of January nineteenth – twenty fifth. This plan takes all of the guesswork out of what to eat, with scrumptious WW-friendly recipe concepts to maintain you on monitor.
With tasty recipes like Stuffed Mushroom Casserole, Manchow Soup, and Peanut Butter Banana Oatmeal, this Weight Watchers January meal plan makes maintaining a healthy diet each straightforward and fulfilling. As at all times, we’ve included the Weight Watchers Factors for every recipe so you may simply monitor your factors and keep inside your objectives. Let’s dive into this week’s mouthwatering menu that can enable you to succeed on WW!
Free Weight Watchers Meal Plan SUNDAY January nineteenth
B: Peanut Butter Banana In a single day Oats (4 factors)
L: Tortellini Salad (3 factors)
D: Stuffed Mushroom Casserole (4 factors)
Dessert: Chocolate Mug Cake (1 level)
Whole WW Factors: 12
Notes: I like a simple, particular person portioned dessert! This chocolate mug cake is ideal for a celebration of 1 – anytime you want a candy deal with.
Free Weight Watchers Meal Plan MONDAY January twentieth
B: Baked Oatmeal with Blueberries (3 factors)
L: Hen Tikka Masala (2 factors)
D: Manchow Soup (2 factors)
Dessert: Apple Cake (7 factors)
Whole WW Factors: 14
Notes: For the reason that day’s factors are fairly low, be happy so as to add naan or rice to your hen tikka masala.
Free Weight Watchers Meal Plan TUESDAY January twenty first
B: Banana Bread Muffins (0 factors)
L: Coconut and Pineapple Hen (9 factors) + Salad (0 factors)
D: Portuguese Kale Soup (3 factors)
Dessert: Butterscotch Poke Cake (3 factors)
Whole WW Factors: 15
Notes: Sure, the muffins are zero factors! These are nice for batch baking to maintain stocked within the freezer.
Free Weight Watchers Meal Plan WEDNESDAY January twenty second
B: Breakfast Casserole (2 factors)
L: Egg Roll in a Bowl (0 factors)
D: One Pan Pasta (9 factors)
Dessert: Cinnamon Apples (2 factors)
Whole WW Factors: 13
Notes: Add a rotisserie hen to your one pan pasta dinner for some additional protein.
Free Weight Watchers Meal Plan THURSDAY January twenty third
B: One Level Pancakes (1 level)
L: Tex Mex Cauliflower Rice Shrimp Bowl (5 factors)
D: Hen Fried Steak (6 factors) + Any zero level veggie facet
Dessert: Snickers Brownies (6 factors)
Whole WW Factors: 18
Notes: These Snickers brownies are so good for simply 6 factors. Make them to your associates too!
Free Weight Watchers Meal Plan FRIDAY January twenty fourth
B: Simple Pancake Breakfast Tacos (3 factors)
L: Simple Thai Hen Veggie Bowl (5 factors)
D: Hen Spaghetti (8 factors)
Dessert: Apple Pie Egg Rolls (2 factors)
Whole WW Factors: 18
Notes: If you happen to don’t need hen twice, be happy to make use of additional lean floor beef or lean floor turkey for the spaghetti.
Free Weight Watchers Meal Plan SATURDAY January twenty fifth
B: Egg Avocado Cottage Cheese Bowl (5 factors)
L: The Finest Meatloaf (5 factors)
D: Chili Relleno Soup (1 level)
Dessert: Baked Peaches (0 factors)
Whole WW Factors: 11
Notes: Fats free cottage cheese is a superb addition to any meal. It provides a little bit of creaminess and a great quantity of protein with out including in additional factors.
Test your pantry and fridge for any of those listed gadgets earlier than heading to the grocery retailer.
Grocery Checklist
PRODUCE
– Arugula
– Avocado
– Bananas
– Blueberries
– Broccoli slaw
– Carrots
– Cauliflower rice
– Celery
– Cherry/grape tomatoes
– Cilantro
– Cucumber
– Garlic
– Ginger
– Inexperienced beans
– Bell pepper
– Inexperienced chiles
– Inexperienced onions/scallions
– Granny Smith apples
– Kale
– Lime
– Onions (pink, white, yellow)
– Parsley
– Peaches
– Purple cabbage
– Spinach
– Candy potato
MEAT & SEAFOOD
– Hen breast
– Hen sausage (smoked)
– Floor hen
– Floor turkey
– Beef (additional lean), floor
– Shrimp
DAIRY & EGGS
– Butter
– Cheddar cheese
– Cottage cheese
– Cream cheese
– Eggs
– Greek yogurt
– Mexican cheese mix
– Milk
– Mozzarella
– Parmesan cheese
– Bitter cream
PANTRY
– All-purpose flour
– Applesauce
– Artichokes (canned)
– Baking powder
– Baking soda
– Black beans (canned)
– Black olives
– Breadcrumbs
– Brown sugar
– Cake combine (sugar-free yellow)
– Tacky tortellini
– Chickpeas
– Hen broth
– Hen soup (cream of)
– Cinnamon
– Cocoa powder
– Coconut flakes (sweetened)
– Coconut milk (gentle)
– Corn (frozen)
– Cornstarch
– Food regimen Coke
– Food regimen root beer
– Egg roll wrappers
– Sizzling pepper sauce
– Sizzling sauce
– Italian dressing
– Italian seasoning
– Lemon juice
– Maple syrup
– Marshmallow creme
– Mustard (yellow)
– Oats (rolled)
– Oregano
– Pancakes (frozen)
– PB2 powder
– Peanut sauce (Thai)
– Peanuts
– Pico de gallo
– Pina colada combine (non-alcoholic)
– Pineapple (crushed)
– Pudding combine (butterscotch)
– Rice noodles
– Salt (kosher)
– Sesame oil
– Sesame seeds
– Soy sauce
– Spaghetti
– Splenda
– Sugar
– Sweetener
– Tomato ketchup
– Tortilla chips (blue corn)
– Vanilla extract
– Vinegar (white wine)
– Werther’s sugar-free caramels
– White beans
– Worcestershire sauce
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 monitor your every day meals consumption and factors.
Suggestions for Simple and Environment friendly Prep:
- Begin by prepping a giant batch of zero-point proteins on Sunday – like skinless hen breast, turkey breast, or eggs. Prepare dinner them merely with herbs and spices, then portion them out into containers. This provides you a head begin on fast meals all through the week with out utilizing any factors.
- Pre-cut and wash your recent greens, then retailer them in clear containers at eye stage in your fridge. Having prepped greens readily seen and accessible makes it a lot simpler to throw collectively point-friendly meals or seize wholesome snacks. Think about prepping crunchy greens like bell peppers, cucumbers, and carrots that keep recent when minimize.
- Put together particular person parts of higher-point meals proper after procuring. For instance, measure out single servings of nuts, cheese, or salad dressings into small containers or luggage. This prevents overserving within the second and helps you precisely monitor your factors with out having to measure each time you eat.
Obtain this PDF to dive into every week of mouthwatering recipes that show wholesome consuming could be each scrumptious and festive.
