Embrace Late Summer Flavors: A Delicious & Flexible WW Meal Plan for August 17-23

There’s a unique charm that graces the third week of August. Summer’s golden glow reaches its zenith, offering a liberating sense of confidence where routines feel less like obligations and more like optional adventures. Your palate, too, is in a state of delightful flux, craving both the comforting embrace of familiar tastes and the exhilarating thrill of culinary exploration. This week’s free WW August meal plan masterfully captures this very spirit, presenting a collection of dishes that feel like miniature gastronomic excursions right from the heart of your own kitchen.

Our guiding principle for this Weight Watchers meal plan is “familiar flavors, fresh twists.” Imagine beginning your day with Mediterranean-inspired breakfasts that effortlessly transport you to a sun-drenched Greek island. Lunch brings an exciting array of Asian-fusion creations, delivering a serious flavor punch that keeps your midday vibrant. As evening approaches, our dinners strike the perfect balance, offering cozy, satisfying comfort seamlessly paired with bright, light, and healthy elements. Understanding that late August schedules can often be unpredictable, we’ve designed this plan with maximum flexibility in mind. Every recipe is accompanied by smart shortcuts and ingenious substitution suggestions. This ensures that whether you’re meticulously meal prepping for a busy week ahead or spontaneously cooking as inspiration strikes, you’ll find yourself perfectly covered. It’s time to transform your kitchen into your favorite summer destination with this easy and delicious low-point meal plan.

Free WW Meal Plan: SUNDAY, August 17th

B: Tater Tot Breakfast Casserole (7 points)
Kick off your Sunday with a hearty and comforting Tater Tot Breakfast Casserole. This dish brilliantly combines the satisfying crunch of tater tots with eggs and other savory elements, proving that even comfort food can fit perfectly into your Weight Watchers journey. It’s an ideal family-friendly breakfast to fuel your day.

L: Tortellini Salad (3 points)
Enjoy a light yet incredibly flavorful Tortellini Salad for lunch. This refreshing salad is packed with vibrant Mediterranean-inspired ingredients, offering a delightful mix of textures and tastes. It’s quick to prepare and a fantastic way to enjoy a pasta dish without exceeding your daily points.

D: Jambalaya (2 points)
Conclude your weekend with a delicious and surprisingly low-point Jambalaya. This classic Creole dish, rich with spices, lean protein, and aromatic vegetables, provides a warming and satisfying dinner. It’s an incredibly easy-to-make recipe that’s bursting with flavor, making it the perfect comforting Sunday night meal for just 2 Weight Watchers points.

Dessert: Puff Pastry Fruit Tart (5 points)
Indulge in a beautiful Puff Pastry Fruit Tart. This light and fruity dessert offers a delightful sweet ending to your Sunday, showcasing fresh seasonal fruits on a delicate pastry base.

Total WW Points: 17

Free WW Meal Plan: MONDAY, August 18th

B: Leftovers
Monday mornings are often hectic, so make things easier by enjoying delicious leftovers for breakfast. Any remaining Jambalaya from Sunday night can be transformed into a fantastic meal in minutes by simply adding some scrambled eggs. This strategy is a cornerstone of efficient Weight Watchers meal prep.

L: Calzones (4 points)
Savor a satisfying Calzone for lunch. This recipe proves that you can enjoy your favorite Italian-inspired comfort foods while staying on track with your points. Filled with delicious, low-point ingredients, it’s a great option for a fulfilling midday meal.

D: Angel Chicken Pasta (8 points)
Tonight’s dinner features Angel Chicken Pasta, a beloved family tradition that’s both comforting and flavorful. This dish uses lean chicken and light pasta, ensuring a hearty meal that’s still mindful of your Weight Watchers points. It’s perfect for a busy weeknight, coming together quickly for a satisfying dinner.

Dessert: Black Forest Cake (5 points)
Treat yourself to a decadent Black Forest Cake. This Weight Watchers friendly version allows you to enjoy a classic dessert without guilt, making it a perfect sweet indulgence.

Total WW Points: 17+

Free WW Meal Plan: TUESDAY, August 19th

B: Spring Veggie Casserole (4 points)
Start your Tuesday with a versatile Spring Veggie Casserole. While it’s named “spring,” this recipe is adaptable year-round; simply swap out the specific vegetables for whatever is fresh and in season. It’s a nutritious and flavorful way to incorporate more veggies into your breakfast routine, packed with fiber and vitamins.

L: Buffalo Chicken Salad (3 points)
Spice up your lunch with a Buffalo Chicken Salad, a Weight Watchers classic. This salad delivers all the bold flavors of buffalo chicken in a lighter, healthier format, using lean chicken breast and a creamy, zesty dressing. It’s a satisfying and protein-packed option that keeps you full and energized.

D: Piri Piri Chicken (2 points)
For dinner, enjoy the vibrant and spicy flavors of Piri Piri Chicken. This family-favorite recipe is remarkably low in points, making it an excellent choice for a flavorful and healthy weeknight meal. Serve it with a generous side of zero-point roasted vegetables or a fresh green salad to complete your plate.

Dessert: Swiss Roll (5 points)
A delightful Swiss Roll offers a sweet and elegant dessert option. This Weight Watchers version ensures you can enjoy a light and airy treat without compromising your point goals.

Total WW Points: 14

Free WW Meal Plan: WEDNESDAY, August 20th

B: Spinach, Feta, Sun-Dried Tomatoes, Egg Muffins (2 points)
These savory Egg Muffins are a fantastic way to start your Wednesday. Packed with spinach, tangy feta, and sweet sun-dried tomatoes, they’re not only delicious but also incredibly easy to meal prep. Make a batch on Sunday, and you’ll have grab-and-go breakfasts for several days, making healthy eating effortless.

L: Vietnamese Spring Roll Bowl (1 point)
Experience a burst of fresh, vibrant flavors with the Vietnamese Spring Roll Bowl for lunch. This deconstructed spring roll offers all the deliciousness of the classic dish in an easy-to-eat bowl format. It’s incredibly light, refreshing, and packed with crisp vegetables, lean protein, and aromatic herbs for just 1 Weight Watchers point.

D: Chicken Bulgogi (1 point)
Tonight’s dinner, Chicken Bulgogi, offers a healthier twist on the beloved Korean classic. Marinated lean chicken is cooked to perfection, delivering a savory and slightly sweet flavor profile. This dish is astonishingly low in points, making it an excellent choice for an exotic yet healthy weeknight meal. Serve it with white rice to round out the meal perfectly.

Dessert: Tropical Dump Cake (4 points)
Enjoy the simplest Weight Watchers dessert ever: Tropical Dump Cake. Made in a slow cooker, this dessert is effortlessly delicious and provides a taste of the tropics with minimal effort.

Total WW Points: 8
Yes, just 8 points for this entire day! This offers incredible flexibility. Feel free to add some hefty carbs to dinner like white rice, which will go perfectly with the chicken bulgogi, or enjoy an extra zero-point snack.

Free WW Meal Plan: THURSDAY, August 21st

B: Fried Eggs in the Air Fryer (1 point)
Discover the ease and perfection of making Fried Eggs in the Air Fryer. This quick and simple breakfast method results in perfectly cooked eggs with minimal added fat, making it a stellar 1-point option to kickstart your day.

L: Grilled Pork Burgers (4 points)
Take advantage of the lingering summer weather with delicious Grilled Pork Burgers for lunch. These Weight Watchers friendly burgers are lean, flavorful, and ideal for a casual meal. Load them up with zero-point veggies like lettuce, tomato, and onion, and serve on a light bun or lettuce wrap.

D: Eggplant Parmesan (4 points)
Savor a classic Italian-American dish with our low-point Eggplant Parmesan. This recipe transforms a typically heavy meal into a light yet satisfying dinner, layering tender eggplant with rich marinara and melted mozzarella. It’s a comforting dish that won’t derail your Weight Watchers progress.

Dessert: Leftovers
Enjoy any leftover dessert from previous days, or opt for a simple zero-point fruit like berries or an apple.

Total WW Points: 9+
This may be your last chance to get in a good grilling session for the season, and these grilled pork burgers are absolutely perfect for it! Enjoy the outdoor cooking while you still can.

Free WW Meal Plan: FRIDAY, August 22nd

B: Cranberry Pecan Muffins (3 points)
Start your Friday with the delightful taste of Cranberry Pecan Muffins. These wholesome muffins are a perfect blend of sweet and nutty, providing a satisfying and portable breakfast option that’s perfectly portioned for your Weight Watchers plan.

L: Instant Pot Honey Mustard Garlic Chicken (2 points)
For lunch, enjoy the succulent Instant Pot Honey Mustard Garlic Chicken. This recipe is a game-changer for busy individuals, offering a flavorful and tender chicken dish prepared quickly and efficiently. It’s perfect over a bed of greens or with a side of steamed vegetables.

D: Leftovers
Friday night calls for easy, so enjoy any delicious leftovers you have from the week. This helps minimize food waste and makes your evening relaxing.

Dessert: Banana Pudding (1-4 points)
Indulge in a versatile Banana Pudding. This recipe is wonderfully adaptable; you can make it with or without wafers depending on your desired point value, allowing you to customize your sweet treat to fit your daily allowance perfectly.

Total WW Points: 9+

Free WW Meal Plan: SATURDAY, August 23rd

B: Pumpkin Bread (2 points) + Boiled Eggs (0 points)
It’s never too early for pumpkin bread, especially when it’s a Weight Watchers friendly version! Pair a slice of this delicious Pumpkin Bread with zero-point boiled eggs for a balanced and festive breakfast that will definitely get you in the mood for fall while still enjoying late summer flavors.

L: Leftovers
Keep your Saturday lunch simple and stress-free by utilizing any remaining leftovers from the week. It’s a smart way to clear out your fridge and enjoy a quick meal.

D: Chicken Pot Pie (8 points)
Wrap up your week with a comforting Chicken Pot Pie. This recipe proves that you absolutely can enjoy this classic, soul-satisfying dish on Weight Watchers. Our lighter version is packed with tender chicken and vegetables in a creamy sauce, all topped with a flaky crust, delivering warmth and flavor without excessive points.

Dessert: Tiramisu (5 points)
Treat yourself to an exquisite Tiramisu. This Weight Watchers version is so incredibly good, you’ll want to make it again and again. It’s the perfect sophisticated indulgence for a Saturday night.

Total WW Points: 15+

Before you head to the grocery store, take a moment to check your pantry and fridge for any of the listed items. This simple step can save you time and money, ensuring you only buy what you truly need for this delicious Weight Watchers meal plan.

Grocery List

To help you prepare for a week of delicious and healthy eating, here’s a comprehensive grocery list. This list is organized to make your shopping trip efficient, ensuring you have all the necessary ingredients for your Weight Watchers recipes. Remember to double-check your existing stock before you shop!

Produce

• Ground turkey
• Fresh arugula
• White onion
• Red onion
• Yellow onion
• Celery stalks
• Bell peppers (red, green, yellow)
• Garlic
• Small chili pepper (ají chirel)
• Tomatoes (medium and cherry/grape)
• Stone fruit (peaches, plums, apricots)
• Fresh spinach leaves
• Baby spinach
• Sun-dried tomatoes
• White cabbage
• Purple cabbage
• Lettuce
• Carrots (matchstick-cut)
• Cucumber
• Bean sprouts
• Fresh mint leaves
• Fresh cilantro
• Scallions
• Green onions
• Asparagus spears
• Romaine lettuce leaves
• Piri-piri chilies (or red Fresno chilies)
• Yellow chilies
• Baby potatoes
• Pears
• Fresh ginger
• Limes
• Lemons
• Fresh basil
• Eggplants
• Fresh bananas

Meat & Seafood

• Ground turkey
• Smoked turkey sausage
• Chicken breasts (boneless, skinless)
• Large shrimp (peeled and deveined)
• Rotisserie chicken breast
• Ground pork

Dairy & Eggs

• Large eggs
• Milk (1%, skim, whole, fat-free)
• Unsweetened plain almond milk
• Reduced-fat shredded cheese
• Fat-free mozzarella shreds
• Grated parmesan cheese
• Part-skim ricotta cheese
• Crumbled feta cheese
• Low-fat cottage cheese
• Cottage cheese (regular)
• Fat-free whipped topping
• Fat-free cool whip
• Reduced-fat cream cheese
• Plain low-fat yogurt
• Plain fat-free Greek yogurt
• Nonfat plain Greek yogurt
• Light butter substitute
• Butter

Pantry Staples

• All-purpose flour
• Self-rising flour
• Whole wheat flour
• Whole wheat bread slices
• Rolled oats
• Long-grain rice
• Rice noodles or ramen noodles
• Angel hair pasta
• Cheese tortellini (fresh or frozen)
• Cornstarch
• Breadcrumbs
• Vanilla wafer cookies
• Ladyfingers (biscuit or cake)

Canned/Jarred Goods

• Black olives (sliced)
• Artichokes (quartered)
• Chicken or seafood broth
• Chicken broth
• No-sugar-added cherry pie filling
• Light or sugar-free cherry pie filling
• Sweet dark cherries
• Pineapple tidbits or chunks
• Reduced sodium cream of chicken condensed soup
• Mixed vegetables (canned)
• Pumpkin puree
• Tart pitted cherries in water

Condiments & Sauces

• Light Italian dressing
• Olive oil
• Vegetable oil
• Frank’s Buffalo sauce
• Light barbecue sauce (sugar-free)
• Marinara sauce
• Dark soy sauce
• Soy sauce
• Sugar-free teriyaki sauce
• Oyster sauce
• White vinegar
• Apple cider vinegar
• Rice vinegar
• Mirin
• Sesame oil
• Mustard
• Organic honey
• Vanilla extract
• Banana extract
• Lime juice
• Unsweetened applesauce

Spices & Seasonings

• Thyme (dried and ground)
• Dried sage
• Garlic salt
• Onion salt
• Fennel seeds
• Dried oregano
• Salt
• Black pepper
• Paprika
• Italian seasoning
• Kosher salt
• Bay leaf
• Ground allspice
• Cinnamon
• Garlic powder
• Onion powder
• Ground cloves
• Chili flakes
• Blue cheese dressing powder
• Sea salt
• Sesame seeds

Baking Ingredients

• Baking powder
• Baking soda
• Zero-calorie sweetener
• Monk fruit sweetener
• Granulated sugar replacement
• Granulated sugar
• Splenda packets
• Stevia packets
• Sugar-free Jello vanilla pudding mix
• Sugar-free Jello pudding mix (white chocolate or vanilla)
• Unsweetened cocoa powder
• Zero-calorie powdered sugar
• Sugar-free or keto-friendly yellow cake mix
• Dried cranberries (reduced-sugar or no-sugar-added)
• Chopped pecans

Frozen Items

• Frozen tater tots
• Cheese tortellini (if using frozen)

Prepared Foods

• Real bacon crumble
• Thawed puff pastry sheet
• Refrigerated premade pie crust

Beverages

• Espresso or very strong brewed coffee

Discover More Zero-Point Snacks for Weight Watchers

Zero-point foods are a cornerstone of the Weight Watchers program, offering incredible flexibility and satisfaction. These foods, which include most fruits, vegetables, lean proteins, and certain dairy products, can be enjoyed without counting points, helping you manage hunger and boost your nutrient intake. Incorporating them regularly can significantly enhance your weight loss journey. Here are a few delicious zero-point snack ideas to keep you feeling full and energized throughout the day:

Salmon Skewers: A fantastic protein-packed option, easy to prepare and incredibly flavorful.

Spring Rolls: Fresh, crisp, and bursting with flavor, these are a light and satisfying choice.

You can find even more fantastic zero-point snack ideas here! Remember to always track your daily food intake and points using the official WW app or website to stay accountable and achieve your health goals.

Tips for Easy and Efficient Meal Prep: Maximizing Flavor and Minimizing Effort

Making healthy eating a consistent part of your lifestyle hinges on smart and efficient meal preparation. These strategic tips are designed to simplify your cooking process, save you precious time, and infuse your meals with incredible, diverse flavors, making your Weight Watchers journey more enjoyable and sustainable.

1. Flavor Base Freezing: Revolutionize your cooking by preparing and freezing internationally-inspired flavor bases in advance. Think about making concentrated Thai curry pastes, aromatic Mediterranean herb blends, or vibrant Mexican spice mixtures. These potent “flavor bombs” can be stored in ice cube trays and then popped into your meals, instantly transforming simple proteins and vegetables into globally-inspired dishes within minutes. This method is perfect for those spontaneous cooking adventures or busy weeknights when you need a burst of flavor fast.
2. Sauce Station Setup: Elevate your meal customization by preparing 4-5 different sauces and dressings at the start of the week, each representing a distinct cuisine. Imagine having a rich tahini-based Middle Eastern sauce, a zingy soy-ginger Asian dressing, and a robust herb-packed Italian vinaigrette all ready to go. Store them in convenient squeeze bottles or small containers. Having these diverse options on hand allows you to take the same base ingredients—like grilled chicken or roasted vegetables—and transform them into entirely different flavor experiences throughout the week, preventing mealtime boredom.
3. Flexible Protein Prep: Embrace the power of batch cooking proteins using neutral preparation methods. Grill, bake, or poach a larger quantity of chicken breasts, fish fillets, or tofu without heavy seasonings. This versatile approach means that one batch of plain protein can be flavored differently for various meals. For instance, a portion of plain chicken can become Mediterranean with a sprinkle of oregano and lemon, Asian with a drizzle of sugar-free teriyaki, or Mexican with a dash of chili powder and lime. This strategy maximizes variety from minimal effort, ensuring every meal feels fresh and exciting.

Download this comprehensive PDF to dive even deeper into a week of mouthwatering recipes that unequivocally prove healthy eating can be both profoundly delicious and wonderfully festive. This printable Weight Watchers meal plan is your ultimate guide to savoring late summer while staying on track with your wellness goals.