7-Day Weight Watchers Menu Plan

Weight Watchers is a proven and effective program for those who want to lose weight. But when you first begin, figuring out what to eat can be overwhelming! There are plenty of great Weight Watchers meal plans, so narrowing down your options might prove difficult. Dieters love the variety, but at the beginning of their weight loss journey, the amount of food and meal options is daunting!

One way to feel good about your program and narrow down your options is to use a pre-arranged menu plan. Weight Watchers menus can be divided up by meals and days, and following a set plan for a week or a month can make your life easier. A “map” of Weight Watchers foods can be a big help, especially for new dieters. This Weight Watchers menu plan makes it easy to plan for the week ahead and takes the majority of the stress out of planning for a successful week of weight loss.

That’s why we came up with this week-long Weight Watchers menu plan. Each day features a delicious breakfast, lunch, and dinner recipe. By the end of the week, you’ll feel great about following the plan for an entire week and you’ll see the results you’re seeking!

Recently, we updated this post with new and exciting Weight Watchers recipes. Don’t worry – we left in many of your standby favorites, but we wanted to breathe new life into this 7-day Weight Watchers menu plan. So, if you’ve followed this meal plan in the past, give it another try and let us know what you think in the comments!

7-Day Weight Watchers Menu Plan

Monday

Individual Egg and Spinach Bowl (1 Freestyle SmartPoints)

These perfectly-portioned breakfast bowls take the guesswork out of weight-loss. Each cup has exactly 2 SmartPoints – a perfect way to start your day!

Plant-Based Borscht (1 Freestyle SmartPoints)

We love this completely vegan recipe. It’s filled with nutrient-dense ingredients and it tastes great, too!

Clean Eating Chicken Fried Rice  (6 Freestyle SmartPoints)

It’s easy to eat clean when the food tastes this good. This comforting “fried” recipe fits nicely into your Weight Watchers plan.

Tuesday

crustless vegetable quiche

Crustless Asparagus Quiche (2 Freestyle SmartPoints)

This crustless quiche couldn’t be easier to make – just pop it into the oven and wait for it to be done. You can even make it in advance and eat it on-the-go.

Turkey, Brie, and Peach Panini (12 Freestyle SmartPoints)

Treat yourself with the sweet and savory flavors in this tasty sandwich. It certainly won’t feel like you’re “dieting” with this meal.

Cucumber Quinoa Salad With Ground Turkey, Olives, & Feta (2 Freestyle SmartPoints)

This salad not only looks beautiful, but it tastes great, too. This is definitely a filling, entree salad, so you won’t have to worry about being hungry after dinner.

Wednesday

skinny berry parfait

Skinny Berry Parfait (10 Freestyle SmartPoints)

This berry parfait is so tasty, it could almost be a dessert. It doesn’t even have any added sugar because the granola and berries give you all the sweetness you need.

Turkey Sausage Egg Roll Bowl (5 Freestyle SmartPoints)

An egg roll bowl tastes exactly like Chinese take-out – except it’s healthy! You’ll love the flavors and how much cheaper it is to skip take-out.

Skinny Quinoa with Black Beans (3 Freestyle SmartPoints)

Most Mexican dishes are made with rice, but we swapped in quinoa to give you a burst of protein. If you weren’t a quinoa lover before, you will be after this dish.

Thursday

Skinny Strawberry Yogurt

Chia Seed Berry Yogurt Smoothie (11 Freestyle SmartPoints)

Start your day off right with this protein-packed version of a banana shake. The chia seeds add a punch of fiber, along with beneficial antioxidants.

Vegetarian Pizza Casserole (7 Freestyle SmartPoints)

This vegetarian recipe has everything you love about pizza, just without the excess fat. It’s packed full of vegetables, too, so you’ll definitely get your daily serving today!

Slow Cooker Chicken Pot Roast (2 Freestyle SmartPoints)

The slow cooker makes it quick and easy to cook chicken. There are so many things you can do with leftovers, too, so don’t be afraid to took up a whole bird.

Friday

zucchini bell pepper pizza

Egg and Turkey Sausage Breakfast Tacos (7 Freestyle SmartPoints)

Tacos for breakfast? Yes, please! This is a great way to start your day with protein while enjoying the savory flavors of healthy turkey sausage.

Warm Chicken Salad Over Arugula with Creamy Dill Dressing (1 Freestyle SmartPoint)

This salad is so tasty, you won’t believe it only has 1 SmartPoint. We keep the points low by using Greek yogurt to create a craveably good creamy dill dressing.

Zucchini Bell Pepper Pizza (4 Freestyle SmartPoints)

This healthy pizza recipe is packed full of vitamins and minerals, thanks to all those tasty vegetables. So pick up a whole-wheat pizza crust and get topping!

Saturday

Slow Cooker Barbecued Beans Chicken Joes

Mediterranean Egg White Frittata (5 Freestyle SmartPoints)

Everyone knows that the Mediterranean diet is healthy, so why not pack those flavors into your morning meal? You’ll get a ton of vegetables and a boost of protein with this breakfast.

Spicy Kale Salad with Chickpeas & Maple Dijon Dressing (2 Freestyle SmartPoints)

Between the textured chickpeas and the sweet-and-spicy maple dressing, you’ll fall in love with this salad. I wouldn’t be surprised if you make it every week!

Barbecued Beans and Chicken Joes (5 Freestyle SmartPoints)

This recipe is not only WeightWatchers friendly, it’s also a big hit with the kids.

Sunday

slow cooker vegetable omelette recipe

Slow Cooker Vegetable Omelette (5 Freestyle SmartPoints)

I love breakfasts that are easy to throw together. They really save you time in the morning, especially when you use the slow cooker to make them.

Mediterranean Eggplant Wrap with Creamy Tahini Sauce (9 Freestyle SmartPoints)

This eggplant wrap is tasty, but I have to warn you: you’re about to become addicted to this creamy tahini sauce. It’s good on almost anything!

Slow Cooker Asian Braised Pork Tenderloin (6 Freestyle SmartPoints)

Asian flavors work perfectly with pork, especially a lean pork tenderloin. Serve this entree up with one of these 0-point sides.

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