The meal plan is merely a suggestion as far as what day you want to eat which meal. With Saturday being “date night” I always try to eat light on Friday. That way I can save up some points.
Sunday is usually our family meal. I try to plan something a little heavier that everyone will like.
These are the recipes for the week:
Monday:
Chicken Quesadilla Pie – 3 Freestyle points
Tuesday:
Taco Pasta – 4 Freestyle points
Wednesday:
Mini Meatloaf – 2 Freestyle points each
Thursday:
Gnocchi with Chicken & Spinach – 6 Freestyle points
Friday:
Stuffed Pepper Soup – 3 Freestyle points
Saturday:
DATE NIGHT!!
Sunday:
Chicken Parmesan Pasta – 6 Freestyle points
Here is the printable shopping list:
Weight-Watchers-Weekly-meal-plan-29-shopping-listDownload
If you’re looking for some zero point recipes, check out my post 20 Zero Point Recipes or my post 20 (More) Zero Point Recipes. Both are filled with delicious recipes that won’t cost you a single point! They’re perfect for days when you’re running low on points, or trying to save up points for a night out.
If you’re looking for dessert recipes you can visit 50 Weight Watchers Freestyle Desserts. It’s filled with delicious desserts perfect for Weight Watchers!
There seems to be a big misconception that you are on this restrictive diet on Weight Watchers, which couldn’t be further from the truth. So I’ve decided to share my weekly meal plan, broken down with points.
Weight Watchers Meal Plan (Week 1)
*Please keep in mind that I’m on the blue plan.
At the start of each month, I create a menu for the entire month, then try to do the majority of my grocery shopping.
I have found that the better prepared I am, the better I do on Weight Watchers.
You can also read about why I decided to join Weight Watchers and what made it the right plan for me! You can also read my post on Everything You Need to Know When Starting Weight Watchers.
Keep in mind that I get 23 points per day 28 weeklies.
Monday
Breakfast:
- Hard-boiled Egg (0 points)
- Apple (0 points)
- Coffee with Creamer (2 points)
- Total 2 points
Lunch: Turkey Wrap
- Flatout Wrap (2 points)
- Laughing Cow Spreadable Cheese Wedge (1 point)
- 2 oz Turkey Lunchmeat (1 point) Spinach (o points)
- Side of grapes (0 points)
- Total 4 points
Snack:
- 1 cup cold brew (o points)
- Premier Protein, Caramel flavor (2 points)
- Total 2 points
Dinner:
- 3 oz. Tri Tip ( 3 points)
- Green beans ( 0 points)
- Baked Potato (126 grams for 3 points)
- Bacon bits ( 1tbsp for 1 point)
- Total 7 points
Dessert:
- Chocolate Built Bar (3 points)
- Total 3 points
Late Night Snack:
- Skinny Pop Aged White Cheddar Popcorn ( 3 cups for 4 points)
- Total 4 points
Total for the day: 22 points
Tuesday
Breakfast:
- Avocado Toast (4 points)
- Coffee with creamer (2 points)
- Total 6 points
Lunch:
- Sara Lee Delightful Health Multi-Grain Bread (2 points)
- 3 oz. tuna (0 points)
- Best Foods Mayonnaise, Light (1 tbsp 1 point)
- Hard-boiled Egg (0 points)
- Total: 3 points
Snack:
- 1 cup cold brew (o points)
- Premier Protein, Caramel flavor (2 points)
- Total 2 points
Dinner:
- Easy Chicken Fried Rice ( 3 points)
- Total 3 points
Dessert:
- Weight Watchers Cheesecake (1 point)
- Total 1 points
Late Night Snack:
- Skinny Pop Aged White Cheddar Popcorn ( 3 cups for 4 points)
- Total 4 points
Total for the day: 19 points
Wednesday
Breakfast:
- Scrambled egg (0 points)
- Turkey Bacon (1 slice 1 point)
- Banana (0 points)
- Coffee with creamer (2 points)
- Total 3 points
Lunch:
- Sara Lee Delightful Health Multi-Grain Bread (2 points)
- 3 oz. tuna (0 points)
- Best Foods Mayonnaise, Light (1 tbsp 1 point)
- Hard-boiled Egg (0 points)
- Total: 3 points
Snack:
- 1 cup cold brew (o points)
- Premier Protein, Caramel flavor (2 points)
- Total 2 points
Dinner:
- Instant Pot Tamales, 3 tamales (6 points)
- Total 6 points
Dessert:
- Chocolate Built Bar (3 points)
- Total 3 points
Late Night Snack:
- Skinny Pop Aged White Cheddar Popcorn ( 3 cups for 4 points)
- Country Archer Mini Beef Stick (1 point)
- Total 5 points
Total for the day: 22 points
Thursday
Breakfast:
- Scrambled egg (0 points)
- Turkey Bacon (1 slice 1 point)
- Banana (0 points)
- Coffee with creamer (2 points)
- Total 3 points
Lunch:
- Flatout Wrap (2 points)
- Laughing Cow Spreadable Cheese Wedge (1 point)
- 2 oz Turkey Lunchmeat (1 point) Spinach (o points)
- Side of grapes (0 points)
- Total 4 points
Snack:
- 1 cup cold brew (o points)
- Premier Protein, Caramel flavor (2 points)
- Total 2 points
Dinner:
- Grilled Salmon (o points)
- Green beans ( 0 points)
- Baked Potato (126 grams for 3 points)
- Bacon bits ( 1tbsp for 1 point)
- Green Salad
- Light Ranch (2 points)
- Total 6 points
Dessert:
- Chocolate Built Bar (3 points)
- Total 3 points
Late Night Snack:
- Cheetos Puffs (1.375 oz bag 5 points)
- Country Archer Mini Beef Stick (1 point)
- Total 6 points
Total for the day: 24 points ( 1 weekly used)
Friday
Breakfast:
- Weight Watchers French Toast 4 points
- Coffee with creamer (2 points)
- Total 6 points
Snack:
- Frigo Cheese Heads Light String Cheese (1 point)
- Total 1 point
Lunch:
- Flatout Wrap (2 points)
- Laughing Cow Spreadable Cheese Wedge (1 point)
- 2 oz Turkey Lunchmeat (1 point) Spinach (o points)
- Side of grapes (0 points)
- Total 4 points
Snack:
- 1 cup cold brew (o points)
- Premier Protein, Caramel flavor (2 points)
- Total 2 points
Dinner:
- French Onion Chicken (1 point)
- Green Beans (0 points)
- Green Salad (0 points)
- Light Ranch (2 points)
- Bacon Bits (1 tbsp 1 point)
- Total 4 points
Dessert:
- Chocolate Built Bar (3 points)
- Total 3 points
Late Night Snack:
- Jello-O Sugar-free Dark Chocolate (2 points)
- Gold Fish (55 pieces, 4 points)
- Total 6 points
Total for the day: 26 points ( 2 weekly used)
Saturday
Breakfast:
- Avocado Toast (4 points)
- Coffee with creamer (2 points)
- Total 6 points
Lunch:
- French Onion Chicken (left overs 1 point)
- Veggie Straws (38 pieces, 4 points)
- Total 5 points
Snack:
- 1 cup cold brew (o points)
- Premier Protein, Caramel flavor (2 points)
- Total 2 points
Dinner:
- Weight Watcher Fajitas (5 points)
- Spanish Rice ( 4 points)
- Total 9 points
Dessert:
- Chocolate Built Bar (3 points)
- Total 3 points
Late Night Snack:
- Gold Fish (55 pieces, 4 points)
- Total 4 points
Total for the day: 29 points ( 6 weekly used)
Sunday
Breakfast:
- Scrambled eggs (0 points)
- 1 slice Turkey Bacon (1 point)
- Coffee with creamer (2 points)
- Total 3 points
Lunch:
- Sara Lee Delightful Health Multi-Grain Bread (2 points)
- 3 oz. tuna (0 points)
- Best Foods Mayonnaise, Light (1 tbsp 1 point)
- Hard-boiled Egg (0 points)
- Total: 3 points
Snack:
- 1 cup cold brew (o points)
- Premier Protein, Caramel flavor (2 points)
- Total 2 points
Dinner:
- Stuffed Bellpeppers ( 7 points)
- Total 7 points
Dessert:
- Chocolate Built Bar (3 points)
- Total 3 points
Late Night Snack:
- Banana (0 points)
- Veggie Straws (38 pieces, 4 points)
- Total 4 points
Total for the day: 22 points
As you can see, a normal day for me has a pretty good variety of food. Sometimes I use my weely points and other times I don’t. I don’t starve myself and I ensure I’m full.
The great thing about Weight Watchers is that you make it work for YOUR lifestyle!
Yes, a little more planning is involved while doing Weight Watchers but it’s so worth it! I love having healthy snacks around my home, not only for myself but for my family as well.