If certainly one of your New Yr’s resolutions is to prioritize your well being and well-being, you’ve landed within the excellent spot. Beginning a brand new consuming plan will be daunting, which is why we provide these free WW January meal plans. This week’s meal plan is bursting with delectable, nourishing meals that can preserve you feeling full and energized all through the day. From savory breakfast choices to mid-day snacks and well-rounded dinners, we’ve acquired your total week coated. Plus, the factors are at all times included, making it easy so that you can keep on observe together with your targets.
However this meal plan isn’t nearly counting factors and reducing weight. It’s about nourishing your physique with healthful, nutrient-dense meals that make you are feeling your finest. You’ll discover a rainbow of fruit and veggies, lean proteins, and sophisticated carbohydrates to gas your physique and help your general well being. You’ll discover recipes that aren’t solely scrumptious but in addition simple to arrange as a result of life can get hectic and time is valuable. So let’s get to it!
Free WW Meal Plan SUNDAY January twelfth
B: Air Fryer Fritatta (3 factors)
L: Fiesta Rooster (0 factors)
D: Gradual Cooker Turkey Breast (0 factors) + Roasted Veggies (0 factors)
Dessert: Apple Pie Biscuits (3 factors)
Whole WW Factors: 6
Notes: Sure, simply 6 factors for this present day! So be happy so as to add in some carbs for dinner and lunch – this meal plan is versatile sufficient to slot in the meals you like.
Free WW Meal Plan MONDAY January thirteenth
B: Spinach and Cheese Crescent Casserole (4 factors)
L: Skinny Taco Pizza (6 factors)
D: Cod Chowder (3 factors)
Dessert: Butterfinger Balls (4 factors)
Whole WW Factors: 17
Notes: Who doesn’t love pizza for lunch? With this skinny taco pizza recipe, you may have half of it for simply 6 factors.
Free WW Meal Plan TUESDAY January 14th
B: Muffin Tin Egg Cups (0 factors)
L: Cream of Broccoli Soup (2 factors)
D: Baked Mac and Cheese (5 factors) + Rotisserie Rooster
Dessert: Peanut Butter Cups (4 factors)
Whole WW Factors: 11+
Notes: Relying on what a part of the rotisserie rooster you eat, it’ll add a number of factors.
Free WW Meal Plan WEDNESDAY January fifteenth
B: Sugar Free Banana Souffle (0 factors)
L: Crunchy Baked Rooster Tenders (2 factors) + Salad or veggies of alternative (0 factors)
D: Pepperoni Pizza Casserole (6 factors)
Dessert: Simple Banana Bread (4 factors)
Whole WW Factors: 12+
Notes: This banana bread is a superb recipe to maintain round for when it’s good to whip up a candy deal with.
Free WW Meal Plan THURSDAY January sixteenth
B: Breakfast Tostadas (1 level every)
L: Rooster Salad (0 factors)
D: Tuna Casserole (1 level)
Dessert: Chocolate Marshmallow Fudge (5 factors)
Whole WW Factors: 7
Notes: The rooster salad is improbable for meal prep. In case you don’t need to make lunches every single day, make a giant batch of rooster salad and eat it with crackers or low-carb wraps.
Free WW Meal Plan FRIDAY January seventeenth
B: Tacky Biscuits (2 factors) + Eggs (0 factors)
L: Ritz Rooster Casserole (3 factors)
D: London Broil on a Finances (8 factors)
Dessert: Peanut Butter Frozen Whips (3 factors)
Whole WW Factors: 16
Notes: Hold these peanut butter frozen whips stocked within the freezer for any time you want a dessert that’s already made.
Free WW Meal Plan SATURDAY January 18th
B: Sausage Egg and Cheese Crescent Rolls (5 factors)
L: Taco Bowls (3 factors)
D: Cowboy Soup (3 factors)
Dessert: Triple Chocolate Cream Pie (6 factors)
Whole WW Factors: 17
Notes: This chocolate cream pie is nice for entertaining. Nobody has to comprehend it’s “lightened up” and you’ll take pleasure in it proper alongside together with your company.
Examine your pantry and fridge for any of those listed gadgets earlier than heading to the grocery retailer.
Grocery Listing
Produce
- Apples
- Avocado
- Bananas
- Bell peppers (purple, inexperienced, orange)
- Cabbage (white)
- Carrots
- Celery
- Cherry tomatoes
- Cilantro
- Corn (frozen)
- Garlic
- Grapes
- Inexperienced beans
- Iceberg lettuce
- Lemons
- Limes
- Onions
- Potatoes
- Romaine lettuce
- Spinach (contemporary)
- Tomatoes
Meat & Seafood
- Rooster breasts
- Rooster tenders
- Cod
- Flank steak
- Floor turkey breast
- Turkey breast
- Turkey ham (smoked)
- Turkey pepperoni
- Turkey sausage hyperlinks (breakfast)
Dairy & Eggs
- Butter (gentle)
- Cheddar cheese (reduced-fat)
- Eggs
- Evaporated milk (fat-free)
- Greek yogurt (0% fats)
- Half & half (fat-free)
- Mexican cheese mix (reduced-fat)
- Milk (skim/fat-free)
- Mozzarella cheese (reduced-fat)
- Bitter cream (gentle)
- Velveeta cheese (reduced-fat)
- Whipped topping (gentle)
Pantry & Dry Items
- All-purpose flour
- Baking powder
- Baking soda
- Black olives
- Brown sugar
- Chocolate chips (semi-sweet and sugar-free)
- Cocoa powder (Dutch course of)
- Corn tortillas
- Cornstarch
- Crescent rolls (reduced-fat)
- Graham crackers (chocolate)
- Sizzling fudge sauce (sugar-free)
- Lily’s baking chocolate
- Marshmallows (mini)
- Panko breadcrumbs
- Peanut butter
- Powdered sugar
- Ritz crackers (reduced-fat)
- Self-rising flour
- Sugar (white)
- Taco seasoning
- Tomato paste
- Tomato sauce
- Tortilla strips
- Vanilla extract
Canned & Jarred Items
- Black beans
- Broth (beef, rooster, fish/clam)
- Cream of rooster soup
- Inexperienced chiles
- Refried beans (fat-free)
- Pink beans
- Salsa
- Tuna in water
Spices & Seasonings
- Black pepper
- Chili flakes
- Chili powder
- Cinnamon
- Cumin
- Garlic powder
- Italian seasoning
- Marjoram
- Montreal steak seasoning
- Nutmeg
- Previous Bay seasoning
- Onion powder
- Paprika (common and smoked)
- Parsley
- Rosemary (contemporary)
- Sage
- Salt
- Thyme
- Bay leaves
Condiments & Oils
- Apple cider vinegar
- Balsamic vinegar
- Mustard (spicy)
- Olive oil
- Soy sauce
- Vegetable oil
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 day by day meals consumption and factors.
Ideas for Simple and Environment friendly Prep:
- Upon getting your groceries, put aside a while to prep elements in batches. Wash and chop greens, cook dinner grains like rice or quinoa, and portion out proteins. By doing this suddenly, you’ll save time in the course of the busy week if you’re assembling meals. Plus, having prepped elements readily available makes it simpler to throw collectively fast, wholesome meals on the fly.
- Put money into high quality storage containers: Correct storage is essential to protecting your prepped elements and meals contemporary all through the week. Put money into a set of high-quality, hermetic glass or BPA-free plastic containers in varied sizes. Mason jars are additionally nice for storing salads, soups, and in a single day oats. Be sure you label your containers with the contents and date to maintain your fridge organized and keep away from meals waste.
- Your freezer is a strong software on the subject of meal prepping. Double or triple recipes and freeze the additional parts for later. This works significantly properly for soups, stews, casseroles, and even breakfast gadgets like pancakes or breakfast burritos. When freezing meals, be sure you use freezer-safe containers or luggage, and label them with the contents and date. You can even freeze particular person elements like chopped greens, cooked grains, or shredded rooster to make use of in future recipes. Having a stash of freezer meals and elements readily available could be a lifesaver on busy nights if you don’t have time to cook dinner from scratch.
Obtain this PDF to dive into every week of mouthwatering recipes that show wholesome consuming will be each scrumptious and festive.