Picked With Passion

We created this free Weight Watchers Meal Plan to help make eating on the new Freestyle plan easy! Staying on track and within your daily points target is hard without a plan. That’s why we created this meal plan to help you get organized and eat delicious meals without having to worry what’s for dinner. 

Whenever I start a new diet, having a meal plan is one of the things that helps me the most. And even though many of us are familiar with Weight Watchers already, since they changed their plans to Freestyle and Flex (in the UK), it’s kind of like starting over. With fewer daily points and new zero point foods,  planning out your weekly meal plans may look different than it has in the past. To help you get started, we put together this free meal plan that includes ideas for breakfast, lunch, dinner, and even some snacks. Plus it has a complete shopping list to make grocery shopping easy. 

Don’t miss out on the shopping list and printable version of the meal plan below!

Sample Weight Watchers Meal Plan

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday 

Snack Ideas

• Brownie Batter Chocolate Hummus with fresh fruit (0 SmartPoints if made with Stevia/Splenda)
• 1 cup nonfat Greeek Yogurt with fresh fruit and 1/4 cup low fat granola (3 SmartPoints)
• 2 oz. deli turkey in a low carb wrap with tomato and 1 tbsp. light cream cheese (3 SmartPoints)
• Apple or banana with 1 tbsp. peanut butter (3 SmartPoints)
• 3 cups light microwave popcorn (2 SmartPoints)
• Pizza Egg Mug (1 SmartPoint)
• Fruit, sliced veggies, nonfat yogurt, eggs (0 SmartPoints)

Tips for Making this Weight Watchers Meal Plan Work for You

• We are sharing a version of this meal plan for 2 people or 4 people. If needed, when you click on the individual recipes above, you can change the number of servings the the recipe will automatically update and you can build your plan to fit your needs. Additionally, we offer a complete meal planning service, where our weekly meal plans can be customized to work for any family size. All the recipes and the shopping lists will be adjusted for your specific needs.
• If you have big eaters in your family, consider making extra servings so that everyone is satisfied. I have found that my husband, who is lucky to have a great metabolism, usually needs about two servings to be full.
• We love using leftovers for lunch! This plan utilizes leftovers so that you don’t have to worry about preparing an extra meal for lunch. If you don’t like leftovers, adjust the servings so that you don’t have extras.
• This is a complete plan for breakfast, lunch, and dinner for seven days. If you like to eat out a few nights a week or always eat the same breakfast, just swap out those meals.
• There is also a low carb and vegetarian version of this meal plan available through the link to download.

How many points can I eat daily with this Weight Watchers Meal Plan?

This completely depends on your current weight, activity level, and weight loss goals. As part of the Weight Watchers program (online or meetings), you are given a daily points target when you start the program. As you lose weight, this number will change to ensure you continue to lose. On the Freestyle Program, most people found that their daily points taregts decreased by around 7 points. For example, they dropped from 30 points to 23 points. 

Additionally, you will notice that the plan probably doesn’t add up to the exact number of points you need any given day. This is on purpose. Add in snacks, drinks, and larger portions to reach your own personal daily target. We have found that by staying between 15-23 points daily, most people can easily use the meal plan and adjust as needed.

What about zero points foods? Do those count?

One of the best things about the new Weight Watchers plans is all the new zero points foods. You can eat as many of these foods as you like daily and they are great for snacks if you are feeling hungry between meals. These zero Smartpoints foods do not count towards your daily points targets and are also great for days when you are close to the limit. It is very easy to construct a few meal using these foods if needed. For example you could have a grilled chicken breast with veggies, a quick homemade veggie soup with fat free chicken broth, a scramble with lentils and eggs, or a bowl of fruit with nonfat yogurt.

What are the serving sizes?

Every recipe will have its own serving size but they are built around standard serving sizes. For example, most protein portions will be between 4-6 ounces, grains and legumes are 1/2 cup, pasta dishes are 1-1.5 cups, etc. For people with bigger appetites (or higher daily points targets), we recommend doubling the serving size. Many families who use the plans, will double the recipes to account for hungry teenagers or spouses.  

How many people is this meal plan for?

The sample plan that is included here is meant for a family of four for dinners and weekend breakfasts. The breakfasts and lunches during the week are for one person since most people are only preparing meals for themselves during the week. However if you decide to use our meal plans, you can adjust the servings to fit any family size and decide exactly how many servings you would like for every meal. There is also a two person version of the meal plan available for free.

Will the Weight Watchers Meal Plan work if I am not on the plan?

Absolutely! Although WW is a great option for people looking to lose weight and one that has worked for many people, this meal plan is great for anyone looking to lose weight or just eat healthy. The recipes use mostly whole foods and include lots of lean protein, healthy whole grains, fruits, and vegetables. We also have low carb and vegetarian plans. 

What about water? How much water should I drink daily?

Drinking enough water is key to weight loss and healthy living, plus it just makes you feel good. It also is a great way to make sure you feel full since many people actually confuse thirst for hunger. Your daily water intake can include plain water, sparkling water, and herbal teas, If you aren’t sure how much water you should drink daily, check out our calculator.

Does this plan include Weight Watchers Freestyle or Flex points? What about Rollover Points?

In December 2017, Weight Watchers rolled out their new Freestyle plan, also called WW Flex in the UK. This free Weight Watchers Meal plan includes the new Freestyle Smartpoints (or WW Flex Smartpoints in the UK). Whenevr possible we also include the old PointsPlus and SmartPoints as well for people who follow the older plans.

Additionally, the new plan also includes up to 4 Rollover points daily. You can use those in conjunction with this meal plan and save the extra points for a special occasion. In fact, many people find it easier to save their Rollover points when using a meal plan since they can plan ahead more easily when they know they have a special event coming.

Do you have more Weight Watchers meal plans?

Since we know it can be hard to find the time to search for recipes, calculate the points, put together a balanced meal plan, and then create a shopping list – we began to offer weekly meal plans to help make eating on plan easy and delicious. Our healthy, low carb, and vegetarian meal plans do the hard work for you. Each week there is a new meal plan packed with delicious, points friendly recipes that’s fully customizable to fit your family size and lifestyle. Check it out and let us do the hard work of meal planning for you.

What is the best way to go about meal planning on Weight Watchers?

It really depends on your needs and how much time you find. First, figure out if you have the time to create your own weekly meal plans. Most people find it will take them between 2-3 hours to find the recipes they want, create a meal plan, and then build their shopping list. If you don’t have time, check out our WW friendly meal plans! They are done for you, super easy to customize, and cost less than $1 per week.

If you do have time to create your own meal plans, start with your daily points target and work backward. Since I tend to use the most points at dinner, I always start with that meal. I find a recipe I want to use, add side dishes, and then calculate the points. Usually I plan out all my dinners first making sure there is variety when it comes to protein and cuisine so we don’t get bored. For lunches, I always use leftovers so I would then add some extra servings to the dinner recipes I would like to use for leftover style lunches. Sometimes I will also find a couple of meal prep recipes and prepare those for lunches. Finally I look for 1-2 breakfast recipes I am happy eating all week. 

Once I have all the recipes, I map them out on a calendar, calculate the points, and add up my daily totals for breakfast, lunch, and dinner. Finally I add in snacks and drinks to reach my daily target. 

Want to learn more about meal planning? Check out our meal planning resource center.