WeightWatchers Weekly Meal Plan (Jan 1 - Jan 7) • Simple Nourished Living

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My Meal Plan on Weight Watchers This Week
The Benefits of Weekly Meal Planning
The Key to Eating Well is Cooking
The Key to Consistent Cooking is Planning
This Week’s WW Meal Plan Suggestions with Points
More Weight Watchers Weekly Meal Plans

My Meal Plan on Weight Watchers This Week

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 are looking for more inspiration, you might find the “101 Meal Prep Ideas from Successful Weight Watchers” resource helpful.

food photo collage featuring WW recipes for this weeks meal plan

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 (affiliate link) and Table for Two Meal Planner and eCookbook (affiliate link)

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.

whole rotisserie chicken on wooden cutting board — Rotisserie Chicken

Rotisserie Chicken (from the supermarket) or this Air Fryer Whole Roasted Chicken, Roasted Potatoes and green beans or broccoli. I love the convenience of supermarket rotisserie chickens and incorporate them into my weekly meal plans on a regular basis.

The leftover chicken can be used in a multitude of ways or portioned out and frozen for future quick and easy meals.

Tuscan Chicken Bowtie Soup (using leftover rotisserie chicken)
This easy, healthy, protein-packed soup is ready in just about 30 minutes. Loaded with fresh vegetables and whole wheat pasta in a classical chicken broth, it’s a complete meal-in-a-bowl the whole family will love. And the perfect way to use up any leftover rotisserie chicken, or cooked chicken that’s just sitting around in your fridge begging to be use.

Greek Frittata with Spinach and Feta Cheese in skillet on wood table. — Greek Frittata with Spinach & Feta

WW Greek Frittata with Spinach and Feta
As soon as I saw this recipe for a Greek Frittata with Spinach and Feta I knew I had to make it. The combination of flavors is a winner! If you’ve never had a frittata before, it’s just an open-faced omelet. I’ll serve it with a simple salad and light English muffin.

Terra Cotta Crock of Vegetable Soup Close Up with Text Box: "Weight Watchers Zero Point Vegetable Soup"

WW Zero Point Vegetable Soup
One of my favorite soups is this simple garden vegetable soup. It’s a WW Classic. Brimming with vegetables that you can easily modify to suit your tastes and what’s available/in season. This satisfying soup has been a staple in Weight Watchers world for decades. Some people refer to it as cabbage soup, I guess because it has cabbage in it.

You’ll often find a container of it strategically placed front and center in my fridge, ready and waiting for when hunger pangs strike. It’s a great way to get back on track after the holidays. I’ll plan to serve the soup with tuna melts.

Leftovers

Need More Vegetarian Choices? Click Here!

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

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.