Weight Watchers Weekly Meal Plan (Jan 15 – Jan 21)

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 🙂  As we move into the first week of the new year I’ll be focused on lightening up and getting back on track. 

This week I continue focusing on eating lighter and healthier with a combination of simple soups, easy homemade pizzas & eggs for dinner. It feels so good to eat more simply after the rich indulgences of the holidays!

Vegetarian Chickpea Lentil Soup

Tunisian Chickpea Lentil Soup – Nicely spiced with cumin, ginger, fresh herbs and lemon, this simplified soup is based on a traditional North African soup called Harira, and can easily be adapted for both vegetarians and vegans alike.  I’ll plan to serve it with a slice of crusty bread and or  & salad alongside.

English Muffin Chicken Pesto Pizza– I first tasted Spicy Chicken Pesto Pizza at Our Gang Cafe – Italian Restaurant in Phoenix, AZ, in the late 90s. It wasn’t even on the menu, but a waitress described it and the pizza quickly became my favorite. The restaurant has since changed hands, been renamed to Ziggy’s Il Posto and updated with a new look and menu. Craving this delicious pie, I decided to make my own version and base it around the humble English muffin. I mean who doesn’t love perfectly portion-controlled English muffin pizza? My mom has been serving them up since I was a kid.  Of course, you don’t need to use an English muffin to make this simple Pizza. A low carb tortilla, pita bread of naan bread would also work well. I keep little bags of leftover cooked rotisserie chicken in the freezer for recipes like this. It comes together quickly with minimal ingredients. I’ll serve with a simple green salad or cup of su

Easy Crockpot Corn Chowder – Packed with the wholesome goodness of diced potatoes, onions, cream-style corn, and fat-free evaporated milk, this recipe strikes the perfect balance between creamy and nutritious. Seasoned with just the right amount of savory spices and a touch of Worcestershire sauce, every spoonful will tickle your taste buds. And the best part? You can set it and forget it, letting simmer away in your slow cooker while you move on with you day. We’ve even sprinkled some real bacon bits on top for that extra burst of flavor.

Easy Marinara Baked Eggs – Though you may think of eggs as breakfast food, this dish makes a great quick and easy lunch or  simple supper.  I was delighted to find a variation of this baked eggs with tomatoes recently. It’s a real keeper because it’s easy, tasty and can feed just 1 or 2 or up to a full crowd of diners. I’ll serve it with a light English muffin or slice of wholegrain toast on the side. 

Creamy Chocolate Yogurt will be my go-to choice for desserts and/or snacks this week. 

Need More 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

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)

Weight Watchers Weekly Meal Plan (Dec 4 – Dec 10)

Weight Watchers Weekly Meal Plan (Nov 27 – Dec 3)

Weight Watchers Weekly Meal Plan (Nov 20 – Nov 26)

Martha is the founder and main content writer for Simple-Nourished-Living.

A longtime lifetime WW at goal, she is committed to balancing her love of food and desire to stay slim while savoring life and helping others do the same.

She is the author of the Smart Start 28-Day Weight Loss Challenge.

A huge fan of the slow cooker and confessed cookbook addict, when she’s not experimenting in the kitchen, you’re likely to find Martha on her yoga mat.

More about Martha McKinnon

This post contains affiliate links to products I like. When you buy something through one of my Amazon links or other (affiliate links), I receive a small commission that helps support this site. Thank you for your purchase!

The post Weight Watchers Weekly Meal Plan (Jan 15 – Jan 21) appeared first on Simple Nourished Living.

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