WeightWatchers Weekly Meal Plan (Jan 29 – Feb 4)

Welcome to a week of delicious and health-conscious dining with our latest WeightWatchers-friendly meal plan. Every Friday, I send out an email outlining my dinner plans for the upcoming week that are compatible with Weight Watchers, and I also publish them on my blog. This practice helps me stay on track with my meal choices and motivates me to make healthier food decisions.

Additionally, by sharing my weekly dinner plans, I hope to provide a useful reference for individuals searching for meal planning ideas or looking to vary their diet. If you’re looking for more inspiration, you might find the “101 Meal Prep Ideas from Successful Weight Watchers” resource helpful.

The Benefits of Weekly Meal Planning

Planning and preparing your meals ahead of time can make a significant difference in avoiding unhealthy eating habits. With a clear idea of what you’ll be cooking for the week and all the necessary ingredients on hand, you’re less likely to succumb to the temptation of fast food or takeout. Not only does meal planning give you more control over what you eat, but it also enables you to make healthier choices.

In addition, meal planning and grocery shopping can save you time and money in the long run. Instead of wandering aimlessly through the grocery store, you can create a list of the items you need and stick to it, avoiding impulse purchases and unnecessary spending.

This approach allows you to shop more efficiently and reduces food waste, ultimately benefiting both your wallet and the environment.

Every time I get out of the meal planning habit and resort to take-out, restaurants, and snacking on junk, it’s amazing how crappy I feel and how quickly the pounds pack on.

The Key to Eating Well is Cooking

Cooking at home is a fantastic way to eat healthier and lose weight! When you cook your own meals, you get to decide what goes into them and how they’re prepared. This means you can choose healthy ingredients and cooking methods, and avoid the processed and high-calorie foods often found in restaurants.

Cooking at home also gives you the freedom to customize your meals to fit your specific dietary needs or preferences, like reducing salt, cutting back on sugar, or avoiding allergens. For some it can even become a fun, creative outlet!

The Key to Consistent Cooking is Planning

In the beginning meal planning can be a huge chore. The key is finding an approach that works for you over the long haul. If you are struggling with meal planning here are 3 great meal planning resources to help:

My Month of Meal Month of Meal Plans eBook
My WW friend Alisha’s 12-Week eCookbook and Meal Planner and Table for Two Meal Planner and eCookbook

This Week’s WW Meal Plan Suggestions with Points

What Do I Eat for Breakfast on Weight Watchers?

Most days my breakfast is something quick like an english muffin with almond butter, avocado toast, cottage cheese with fruit, eggs, yogurt with fruit, oatmeal or a smoothie, depending on my mood and the season. I’ve also been adding a fresh juice to my morning routine on a regular basis. 

What Do I Eat for Lunch on Weight Watchers?

Lunch is usually leftovers or some combination of soup / sandwich / salad.

This week I am planning to make…

After years of doing this my approach is pretty casual. I stick a post-it note with a list of the recipes I’m planning to make stuck to the fridge. That’s it. No charts. No graphs. No calendars. It’s what works best for me at this age and stage of life. For me simple works best 🙂  

This week I’ve assembled a selection of flavorful recipes designed to help me stay on track while minimizing time in the kitchen. It includes comforting, nourishing slow cooker creations like the Cranberry Apple Chicken, Hamburger Stew and Slow Cooker Vegetarian Minestrone. Along with Easy Baked Fish with Lemon and Herbs and Easy Peasy Skinny Cheesy Baked Ham & Eggs, a protein-packed breakfast for dinner that’s always a hit. I’ve also got a perfectly portion controlled sweet treat to keep me from feeling deprived. Here’s to a week filled with delicious and mindful choices!

Slow Cooker Cranberry Apple Chicken – This wholesome dish combines lean boneless, skinless chicken with the natural sweetness of cranberries and apples, delivering a delicious fusion of flavors without compromising on nutritional values. Low in WW Points and high in satisfaction, our Healthy Slow Cooker Cranberry Apple Chicken provides a nourishing option for your WeightWatchers journey.  Whether you’re looking for a comforting family meal or a smart choice for a special occasion, this dish embodies the principles of healthy eating without compromising on flavor. I’ll plan to serve this with a little bit of brown rice and a green vegetable. 

Slow Cooker Hamburger Stew – Indulge in a nourishing and satisfying meal with our WeightWatchers-friendly Slow Cooker Hamburger Stew. This wholesome recipe carefully balances lean ground beef with an array of colorful, nutrient-packed vegetables like carrots, potatoes, and celery, providing a satisfying and guilt-free meal. The slow cooker takes charge, transforming this simple combination of protein and veggies into a hearty stew that’s rich in taste while remaining low in Points. I plan to serve it with a simple side salad drizzled with Balsamic Vinegar and 1 teaspoon Olive Oil and a slice of warm Crusty Wholegrain Bread.

Easy Baked Fish with Lemon and Herbs – A WeightWatchers-friendly recipe that effortlessly combines simplicity, flavor, and health-conscious choices. Easy Baked Fish with Lemon and Herbs is a testament to the idea that healthy eating can be uncomplicated and delicious. Perfect for a quick and easy dinner this dish has become one of my go-to choices for a light and satisfying meal that comes together in minutes with a minimum of ingredients.  I plan to serve it along with roasted Grape Tomatoes cooked with 1 teaspoon Olive Oil and cooked spinach.

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Breakfast for Dinner: Easy Peasy Skinny Cheesy Baked Ham & Eggs – Breakfast for dinner is one of my favorite meals, especially during the winter. The simple combination of lean ham, eggs and a bit of cheese creates a flavorful and satisfying meal that’s surprisingly low in WW Points. I’ll plan to serve fresh fruit alongside. 

I’ll also make a pot of this Slow Cooker Vegetarian Minestrone – to enjoy for lunch during the week. Packed with vibrant vegetables, savory broth, and hearty beans, this minestrone celebrates the essence of nutritious, plant-based eating without compromising on taste. Perfect for a cozy and convenient meal, this Slow Cooker Vegetarian Minestrone Soup proves that nutritious eating can be both easy and delicious. 

Cinnamon Apple Mini Muffins – For a sweet dessert/teatime treat, I will bake up a batch of these muffins, one of my favorite indulgences that manages to marry sweetness with wholesomeness. This recipe celebrates a favorite cozy flavor combination – apples and cinnamon. The use of unsweetened applesauce not only adds natural sweetness but also ensures a moist and light consistency without the need for excess sugars. I appreciate that mini muffins are perfectly portion controlled too. Another strategy that is helpful for this long time WeightWatchers member. 

Need Moree Vegetarian Choices? Click Here!

I hope this helps you with your own meal planning this week 🙂

*Points® calculated by WW. *PointsPlus® and SmartPoints® calculated by Simple Nourished Living; Not endorsed by Weight Watchers International, Inc. All recipe ingredients except optional items included in determining nutritional estimates. SmartPoints® values calculated WITHOUT each plan’s ZeroPoint Foods (Green plan, Blue plan, Purple plan) using the WW Recipe Builder.

Tired of trying to decide what to cook?

If you are struggling with meal planning here are 3 great meal planning resources to help:

My Month of Meal Month of Meal Plans eBook

My WW friend Alisha’s 12-Week eCookbook and Meal Planner and Table for Two Meal Planner and eCookbook

Customer Testimonials

I can’t tell you how thrilled we were with your menu posted this week! We are on vacation and in a condo for five weeks. Keeping meals simple. I made both the chicken broccoli pie and the broccoli cheese soup for the first time this week. Both were a big hit. Then last night we had your Caribbean Jerk Chicken which is a definite favorite. Made your lasagna soup last week!!! Yum!

I am so thankful I found your website and continue to try new things. I started WW March 2020 (online only) and have lost almost 30 lbs. and am at my goal! Slow and steady wins the race!!! (Just like the tortoise and the hare).

Thank you for all your encouraging emails and wonderful recipes. We’ve been married almost 47 years. When I first found “my friend Martha” as all my friends know you by, my husband said “you’ve always been a good cook but we never tried so many different things!” He loves your recipes also!!!

Thank you. Thank you. Thank you!!!!! ~ Joyce

I bought the Table for Two eCookbook and I love it! It saved me from giving up on my weight loss journey. The meals are delicious and so easy to cook. Having a weekly grocery list, recipes and instructions with pictures readily accessible has taken so much stress off of me in meal planning. I was tired of cooking recipes that had multiple servings and eating the left overs several times during the week. My husband loves the Table for Two recipes and he doesn’t even need to lose weight! I have recommended your site to several friends on the same journey and they love your recipes too. Thank you for all your hard work in making meal planning so easy! ~ Barbara

Hi Martha – I cannot begin to thank you enough for my month of meals. We (my husband and I) have only had the first week, but WOW, what great meals! I can’t wait for the second week. You have a customer for life! ~ Sharon S.

I bought the 12-Week eCookbook and Meal Planner by Alisha Hughes from Meal Planning Mommies. It is great 12 weeks with a shopping list which is wonderful. I just make a copy of the list and go shopping for the week. ~ Roberta R.

More Weight Watchers Weekly Meal Plans

WeightWatchers Weekly Meal Plan (Jan 1 – Jan 7)
Weight Watchers Weekly Meal Plan (Dec 25 – Dec 31)
Weight Watchers Weekly Meal Plan (Dec 18 – Dec 24)
Weight Watchers Weekly Meal Plan (Dec 11 – Dec 17)

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