WeightWatchers Weekly Meal Plan (Jan 22 – Jan 28)

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 🙂  

Easy Slow Cooker Chicken & Gravy – Comfort food made lighter! As a longtime Weight Watcher, I tend to think of gravy as “fattening.” And I’d never really paid attention to how low in fat gravy mixes are. For those opposed to the whole “cream of chicken soup and packaged gravy” thing, you could always cook the chicken breasts in 2 cups of chicken broth until tender, shred the meat and make your own gravy right in the slow cooker, which should take about 15 minutes on HIGH.  I’ll plan to serve this with lightened up mashed potatoes and green beans. 

 

Skinny Healthy Twice Baked Potatoes – While delicious as a side, I like twice baked potatoes as a main dish for a light supper. Served with a simple salad or steamed or roasted green vegetable it makes for a satisfying meal. I often make them early in the day and then just bake them at dinnertime. 

Slow Cooker White Bean Chicken Chile Verde  – For a quicker, easier version of this slow cooker white bean chicken chili verde, substitute 2 cups of high quality green salsa for the olive oil, onion, cubanelle pepper, tomatillos, garlic, and fire-roasted chopped chiles. This is a great alternative when you are not in the mood for chopping and/or short on time  I’ll plan to serve it with a warm corn tortilla or light & healthy cornbread. 

Crispy Pita Pizza – Pizza is one of my favorite foods. I have found lots of ways to satisfy my cravings while staying on track with my weight goals. This crispy pita pizza is one of my favorites! I love thin and crispy crust on my pizza, and since this takes less than 10 minutes, it has quickly become my go-to way of enjoying delicious pizza at home. I’ll serve it with a simple green salad. 

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

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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