Free WW Meal Plan for January 18th – twenty fourth
We’re deep sufficient into January now that what’s working and what isn’t. Possibly you’ve found you hate meal prepping on Sundays, or that you simply’re ravenous by 3 PM, or that your loved ones rebels in opposition to something inexperienced. That’s all helpful info, and this week’s Weight Watchers meal plan takes frequent January struggles into consideration. These meals are designed to be “failure-proof” (suppose pizza and burgers) with built-in flexibility for actual life interruptions.
I’ve centered on recipes that style even higher as leftovers, work for varied dietary preferences with out main modifications, and could be partially prepped forward or made solely from scratch relying in your schedule. The parts are beneficiant as a result of being hungry makes every little thing more durable, and each meal contains sufficient protein and fiber to maintain you happy for hours. I’ve additionally in-built some strategic consolation meals as a result of January is difficult sufficient with out feeling such as you’re on a eating regimen. The bottom line is making your on a regular basis consuming so satisfying that you simply don’t really feel disadvantaged or tempted to desert your wholesome habits when somebody brings donuts to the workplace.
Weight Watchers Meal Plan SUNDAY January 18th
B: Veggie Breakfast Casserole (4 factors)
L: Bacon Cheesburger Rolls (3 factors)
D: Spinach Asiago Burgers (6 factors)
Dessert: Brownie Cheesecake Bites (3 factors)
Complete WW Factors: 16
Notes: Because it’s probably too chilly to grill the burgers exterior, you’ll be able to sear them in a pan, bake them within the oven or prepare dinner them in an air fryer.
Weight Watchers Meal Plan MONDAY January nineteenth
B: Egg White Fritatta (3 factors)
L: Monte Cristo Sandwiches (5 factors)
D: Hen Pot Pie Bubble Up (5 factors)
Dessert: Blueberry Cream Cheese Pinwheels (2 factors)
Complete WW Factors: 15
Notes: Whereas dinner is cooking, go forward and bake your potatoes for tomorrow’s lunch!
Weight Watchers Meal Plan TUESDAY January twentieth
B: Leftovers
L: Buffalo Hen Baked Potatoes (7 factors)
D: Hen Lasagna Roll Ups (5 factors)
Dessert: Coconut Raspberry Chocolate Cake (3 factors)
Complete WW Factors: 15+
Notes: Stuffed baked potatoes are considered one of my favourite consolation meals as a result of it’s simple to pack on the protein!
Weight Watchers Meal Plan WEDNESDAY January twenty first
B: Baked Oatmeal Cups (2 factors)
L: Leftovers
D: Hen Bacon Alfredo Soup (4 factors)
Dessert: Peanut Butter Apple Strudel (3 factors)
Complete WW Factors: 9+
Notes: This hen bacon alfredo soup is so comforting…it’s an ideal meal for a chilly midweek night time. Suppose potato soup, however alfredo taste!
Weight Watchers Meal Plan THURSDAY January twenty second
B: Banana Pancakes (1 level)
L: Prosciutto Mozzarella Roll (2 factors)
D: Leftovers
Dessert: Raspberry White Chocolate Monkey Bread Pie (5 factors)
Complete WW Factors: 8+
Notes: I like the prosciutto mozzarella rolls on a salad, and even wrapped in a low carb wrap.
Weight Watchers Meal Plan FRIDAY January twenty third
B: WW Egg Bites (1 level every)
L: Taco Pasta Salad (4 factors)
D: Pizza Casserole (8 factors)
Dessert: Berry Crumble (6 factors)
Complete WW Factors: 19
Notes: This pizza casserole could also be a mainstay in your weekly menu, particularly if in case you have children to please.
Weight Watchers Meal Plan SATURDAY January twenty fourth
B: Creamy Porridge (1 level)
L: Wholesome Alfredo Pizza (7 factors)
D: Meat Lovers Chili (5 factors)
Dessert: Leftovers
Complete WW Factors: 13
Notes: Should you don’t have buckwheat for the porridge, be happy to make use of oatmeal as a substitute.
Test your pantry and fridge for any of those listed gadgets earlier than heading to the grocery retailer.
Grocery Record
Produce
- Contemporary berries (strawberries, blueberries, raspberries)
- Asparagus spears
- Chives (recent)
- Gala apples (or most well-liked selection)
- Grape tomatoes
Meat & Poultry
- Oscar Mayer heart reduce bacon
- Ham (deli)
- Hen sausage
- Prosciutto
- Fats-free floor turkey
Dairy & Eggs
- Desk cream (18%)
- Non-fat milk
- Asiago cheese
- Cottage cheese
Pantry Staples
- Graham crumbs
- Lowered-fat margarine
- Particular Ok brownie bites or Fiber 1 brownie
- Mini white chocolate chips
- Mini milk chocolate chips
- Chocolate cake combine (Betty Crocker or Duncan Hines)
- Lowered sugar raspberry jam
- Gentle peanut butter (Kraft mild or PB2)
- Quaint rolled oats
- Sugar-free chocolate chips
- Cardamom
- Floor ginger
- Buckwheat groats
- Dried parsley
- Garlic powder
- Crushed pink pepper flakes
- Self-rising flour
- Breadcrumbs
Canned & Jarred Objects
- Low-fat cream of hen soup
- Diced tomatoes (28 oz cans)
- Tomato paste (5.5 oz can)
- Lowered-fat tomato sauce
- Gentle tomato pasta sauce
- Gentle alfredo sauce
- Pizza sauce (7.5 oz can)
Breads & Baked Items
- Entire wheat bread
- Egg roll wrappers
- Low carb wraps
- Lasagna noodles
- Rotini pasta
- Taco shells
Different
- Low calorie Catalina dressing or vinaigrette
- Panko bread crumbs
20 Zero Level Snacks (Anytime of Day)
Extra Low Level Snacks right here!
Go to the WW app or web site to entry the recipe builder and observe your every day meals consumption and factors.
Ideas for Simple and Environment friendly Prep:
- Put together “backup meals” for the nights when every little thing goes unsuitable. Maintain substances for 3 ultra-simple meals that require no prep and minimal cooking. Suppose canned beans that may change into chili, pasta with frozen greens, or eggs with no matter you might have available. Figuring out you might have these choices prevents ordering takeout if you’re too drained to suppose.
- Spend time prepping greens in a number of codecs so you might have choices all through the week. Spiralize some for noodle replacements, chop some for fast cooking, and depart some complete for roasting. This selection retains greens attention-grabbing and makes it simpler to incorporate them in each meal with out losing interest.
- Make an enormous batch of a flexible grain bowl base by cooking your favourite grain with broth and aromatics. Portion it out and high completely different servings with varied proteins, greens, and sauces all through the week. This method offers you the comfort of meal prep with sufficient selection that it doesn’t really feel like consuming the identical factor repeatedly.
Obtain this PDF to dive into every week of mouthwatering recipes that show wholesome consuming could be each scrumptious and festive.
