Savor Summer: Your 7-Day Weight Watchers July Meal Plan for Fresh & Flavorful Eating

Embrace the vibrant energy of mid-summer with our specially curated Weight Watchers July meal plan! As the sun shines brightest and days stretch long, local farmers’ markets are truly overflowing with the season’s most delicious produce. The best part? Much of this summer bounty registers as zero points on your Weight Watchers plan, making it easier than ever to enjoy healthy, flavorful meals without compromising your goals.

This week’s plan is a joyful celebration of summer abundance, meticulously crafted to showcase fruits and vegetables at their peak flavor and nutritional value. We’ve adopted a delightful “market-to-table” philosophy, ensuring every meal maximizes the incredible fresh ingredients available right now while keeping your points budget perfectly in check. Imagine indulging in refreshingly peachy popsicles, enjoying satisfying fajita veggie dishes bursting with color, and savoring vibrant, veggie-based stir-fries that feel like a true culinary celebration.

Beyond daily meals, we’ve also integrated our “summer entertaining essentials” – a selection of point-friendly recipes that are ideal for those spontaneous backyard barbecues, casual dinner parties, or relaxing evenings with friends and family. This thoughtfully designed plan is proof that mid-summer doesn’t mean you have to hit pause on your Weight Watchers journey. In fact, it’s the perfect opportunity to rediscover your love for fresh, seasonal eating and build sustainable, healthy habits that last all year long.

Get ready to nourish your body, delight your taste buds, and make the most of this spectacular season with meals that are both wholesome and incredibly delicious.

Weight Watchers Meal Plan: SUNDAY, July 13th

B: Three Cheese Broccoli Brunch Bake (5 points)

L: Chinese Chicken Salad (4 points)

D: Chicken Fajitas (4 points)

Dessert: Nutella Filled Donut Bites (2 points)

Total WW Points: 15

Notes: Kick off your week with flavor! Chicken fajitas are an excellent choice for a satisfying dinner that truly highlights summer’s bounty. Load them up with colorful bell peppers, onions, and your favorite zero-point veggies for a filling and vibrant meal. The beauty of “build-your-own” fajitas is the ultimate customization, allowing everyone to craft their perfect bite while staying on track. This meal feels indulgent yet is perfectly aligned with your Weight Watchers goals, demonstrating how healthy eating can be both exciting and flexible.

Weight Watchers Meal Plan: MONDAY, July 14th

B: Choco Oats (5 points)

L:BBQ Chicken Quesadilla (6 points)

D:Chicken Scampi (8 points)

Dessert: Strawberry Custard Tarts (1 point) (Summer Entertaining Essential)

Total WW Points: 20

Notes: Today’s meal plan strikes a delightful balance between comfort and refreshing summer flavors. The BBQ Chicken Quesadilla for lunch offers a savory and hearty option, while Chicken Scampi for dinner feels like a treat without derailing your points. Our featured dessert, Strawberry Custard Tarts, is a true “summer entertaining essential.” These tarts are not only incredibly refreshing and easy to prepare, but they are also a crowd-pleaser for all your guests, whether they are following Weight Watchers or not. At just 1 point per tart, you can enjoy this sweet indulgence guilt-free, making it perfect for any gathering on a warm evening.

Weight Watchers Meal Plan: TUESDAY, July 15th

B: Spinach, Feta, Sundried Tomato Egg Muffins (2 points)

L: Leftovers

D: Shrimp and Rice (9 points)

Dessert: S’mores Pizza Roll Ups (3 points)

Total WW Points: 14+

Notes: Efficiency and fresh flavors define Tuesday. The Spinach, Feta, and Sundried Tomato Egg Muffins are a fantastic low-point breakfast, especially if you have a thriving garden producing fresh tomatoes or spinach. These muffins are incredibly versatile and keep well throughout the week, making them an ideal choice for breakfast meal prep. Prepare a batch on Sunday, and you’ll have delicious, grab-and-go breakfasts for several days, saving you precious time each morning. Utilize your dinner leftovers from Monday for a quick and easy lunch, and then savor the delicious Shrimp and Rice for a light yet satisfying dinner. Finish the day with a fun S’mores treat that brings back childhood memories!

Weight Watchers Meal Plan: WEDNESDAY, July 16th

B: Spring Veggie Breakfast Casserole (4 points)

L: Moroccan Flatbread Pizza (~11 points)

D: Ground Turkey Tacos (6 points)

Dessert: Mini Key Lime Pie Cookie Cups (3 points)

Total WW Points: 21

Notes: Wednesday is all about flexibility and flavor customization. Start your day with the Spring Veggie Breakfast Casserole, a dish that truly shines with whatever fresh vegetables you have on hand. Don’t feel limited by the “spring” in its name; it’s wonderfully versatile and low in points, making it a perfect way to incorporate more zero-point foods. For dinner, Ground Turkey Tacos offer a lean and flavorful option that everyone loves. Assemble them with plenty of fresh salsa, shredded lettuce, and other zero-point toppings to create a hearty and satisfying meal. The Mini Key Lime Pie Cookie Cups provide a delightful, zesty end to your day, perfectly capturing the bright flavors of summer in a small, point-friendly package.

Weight Watchers Meal Plan: THURSDAY, July 17th

B: Pineapple Coconut Baked Oatmeal Singles (4 points)

L: Vegetable Peanut Stir Fry (5 points)

D: Leftovers

Dessert:Cinnamon Cake Donuts (3 points)

Total WW Points: 12+

Notes: Thursday focuses on making the most of summer’s generous produce. The Pineapple Coconut Baked Oatmeal Singles offer a tropical start to your day, packed with flavor and fiber. For lunch, the Vegetable Peanut Stir Fry is the ultimate recipe for utilizing any surplus vegetables from your garden or a farmers’ market haul. It’s incredibly adaptable – toss in bell peppers, carrots, broccoli, zucchini, snap peas, or any other veggies you have. This flexibility ensures nothing goes to waste while creating a delicious, low-point meal. Enjoy the convenience of leftovers for dinner, keeping your evening simple, and cap it all off with a comforting Cinnamon Cake Donut, a sweet reward that fits perfectly within your daily points target.

Weight Watchers Meal Plan: FRIDAY, July 18th

B: Leftovers

L: Easy Thai Chicken Veggie Bowl (3 points)

D:Juicy Lucy (Stuffed Turkey Burger) (4 points) (Summer Entertaining Essential)

Dessert: Peaches and Cream Popsicles (1 point)

Total WW Points: 8+

Notes: Celebrate Friday with a refreshing and satisfying meal plan. After a quick leftover breakfast, the Easy Thai Chicken Veggie Bowl provides a light yet flavorful lunch, packed with lean protein and fresh vegetables. For dinner, the Juicy Lucy (Stuffed Turkey Burger) is another fantastic “summer entertaining essential.” These burgers are incredibly moist and flavorful, making them a hit at any casual gathering. Stuff them with a low-point cheese for an extra delicious surprise. The day concludes with Peaches and Cream Popsicles, a quintessential summer treat. At just 1 point each, these popsicles are perfect for cooling down on a hot day. Feel free to experiment with any fresh, ripe fruit you have on hand – berries, watermelon, or nectarines can create equally delightful variations, ensuring you enjoy every last drop of summer’s sweetness.

Weight Watchers Meal Plan: SATURDAY, July 19th

B: Bacon and Corn Quiche (5 points)

L: Southwestern Chicken Skillet (8 points)

D: Pan Seared Fish with Olive Chimichurri (4 points) (Summer Entertaining Essential)

Dessert: Leftovers

Total WW Points: 17+

Notes: Wrap up your week with a delicious and impressive Saturday plan. The Bacon and Corn Quiche offers a comforting yet light start, perfect for a relaxed weekend morning. The Southwestern Chicken Skillet provides a hearty and flavorful lunch, full of vibrant spices and lean protein. For dinner, the Pan-Seared Fish with Olive Chimichurri is an absolute must-try, especially if you have unexpected guests. This dish is incredibly quick to prepare, yet it delivers a sophisticated and delicious flavor profile that will impress everyone at your table, whether they’re on a Weight Watchers journey or not. The chimichurri adds a fresh, herbaceous zest that perfectly complements the delicate fish, making it a standout “summer entertaining essential.” Enjoy your favorite leftover dessert, rounding out a week of delicious and healthy eating.

Before heading to the grocery store, make sure to check your pantry and fridge for any of the listed items. This will help you avoid unnecessary purchases and make the most of what you already have!

Your Summer Essentials Grocery List

To help you prepare for a week of delightful, point-friendly meals, here’s a comprehensive grocery list. Many of these ingredients are versatile and can be used across multiple recipes throughout the week, minimizing waste and maximizing flavor.

Produce: Fresh & Flavorful

• Chicken breast (boneless skinless)
• Chinese cabbage
• Tangelo/tangerine
• Purple cabbage
• Carrots (spiralized/regular)
• Lettuce (shredded/iceberg)
• Scallions/green onions
• Fresh ginger
• Garlic
• Baby spinach
• Fresh spinach leaves
• Red bell pepper
• Green bell pepper
• Poblano pepper
• Medium onion
• Small onion
• Red onion
• Bell pepper (general)
• Cilantro
• Fresh parsley
• Limes
• Lemons
• Tomatoes
• Fresh asparagus
• Bok choy
• Broccoli
• Mushrooms (white/general)
• Sweet red pepper
• Fresh chives
• Sun-dried tomatoes
• Peaches
• Pineapple chunks
• Fresh strawberries

Pantry/Dry Goods: Staples & Spices

• Ramen noodles
• Peanuts
• Soy sauce
• Stevia
• Sesame oil
• Rice vinegar
• Whole wheat angel hair pasta
• Kosher salt
• Black pepper
• Crushed red pepper flakes
• Dry white wine
• Ground cumin
• Garlic powder
• Ancho/Mexican chili powder
• Long grain rice
• Extra long grain rice
• Brown rice (uncooked/Minute Rice)
• Sazon seasoning with achoite
• Salsa lizano
• Taco seasoning
• Tomato sauce (canned)
• Pico de gallo
• Pickles
• Ketchup
• Mustard
• Green olives
• Capers
• Dried oregano
• Thai peanut sauce
• Low sodium soy sauce
• Cornstarch
• Chicken broth (canned reduced-sodium)
• Pine nuts
• Paprika
• Frozen corn
• Barbecue sauce
• Old fashioned oats
• Brown sugar
• White sugar
• Unsweetened shredded coconut
• Baking powder
• Baking soda
• All-purpose flour
• White flour
• Bisquick Pancake and Baking Mix
• Vanilla extract
• Apple cider vinegar
• Nutella
• Mini chocolate chips
• Regular chocolate chips
• Chocolate chips
• Wonton wrappers
• Instant custard mix
• No sugar added strawberry jello
• Pillsbury pizza dough
• Graham crackers
• Reduced fat margarine
• Lime jello powder
• White cake mix
• Cinnamon
• Unsweetened cocoa powder
• Splenda packets
• Peanut oil
• Olive oil
• Extra virgin olive oil

Meat & Seafood: Lean Proteins

• Boneless skinless chicken breasts
• Chicken breast (cooked/shredded)
• Shrimp (peeled and deveined)
• Ground turkey (93% lean)
• Ground beef (93% lean/fresh)
• Ground lamb (fresh)
• White fish fillets
• Center cut bacon

Dairy & Eggs: Essentials

• Large eggs
• Egg whites (liquid)
• Butter
• Light butter
• Skim milk
• Low fat milk (1%)
• Fat-free milk
• Part-skim cheddar cheese slices
• Reduced fat shredded Mexican cheese
• Reduced fat sour cream
• Shredded cheese (cheddar/Mexican blend)
• Fat-free cheddar cheese (shredded)
• 50% reduced fat sharp cheddar cheese
• 2% milk sharp cheddar cheese
• Reduced-fat cream cheese
• 1/3 less fat cream cheese
• Fat-free shredded mozzarella cheese
• Crumbled feta cheese
• Low fat cottage cheese (1%)
• Greek yogurt (nonfat plain)
• Greek yogurt (0% vanilla)
• Dannon Light & Fit Greek Toasted Coconut Vanilla yogurt
• Key lime yogurt
• Fat-free cool whip

Frozen: Convenience & Quick Fixes

• Corn kernels
• Pie crust (9 inch)

Miscellaneous: Finishing Touches

• Olive oil spray
• Reduced-carb whole wheat flour tortillas
• Corn tortillas
• Hamburger rolls
• Whole wheat potato rolls
• Naan bread (garlic and coriander)
• Whole wheat bread slices
• Guacamole
• Broccoli slaw
• Edamame (shelled)
• Sweet potato (cooked)
• Italian seasoning
• Onion powder

Zero Point Snacks: Anytime of Day!

One of the fantastic aspects of the Weight Watchers program is the abundance of zero-point foods, which you can enjoy freely without tracking! These make perfect snacks between meals or additions to boost your meal’s volume and nutrients. Here are some delicious zero-point snack ideas to keep you satisfied:

• Lemon Greek Chicken Skewers: A protein-packed and flavorful option.
• Skinny Shrimp Salsa: Refreshing and rich in protein, perfect with zero-point veggies for dipping.
• Frozen Fruit Pops: A naturally sweet and cooling treat for hot summer days.
• Hard-boiled eggs: A classic, convenient protein boost.
• Non-fat plain Greek yogurt: Versatile for sweet or savory applications.
• Most fresh fruits: Berries, apples, oranges, and more are your friends!
• Non-starchy vegetables: Carrots, celery, cucumbers, bell peppers – great for crunch.
• Chicken breast or turkey breast (plain, skinless): Lean protein for satiety.
• Beans and lentils: Fiber-rich and filling.

For even more ideas, check out this comprehensive list of 20 Weight Watchers Zero Point Snacks! Remember to always visit the WW app or website to access the recipe builder and accurately track your daily food intake and points, ensuring you stay on track with your personal goals.

Tips for Easy and Efficient Prep: Make Summer Eating a Breeze

Maximizing your time and enjoying delicious, healthy meals is easier with a few smart prep strategies. These tips are designed to help you harness the bounty of summer produce while streamlining your Weight Watchers journey.

1. Stone Fruit Preservation Station: July is peak season for luscious stone fruits like peaches, plums, and nectarines, but their window of perfect ripeness is often fleeting. To extend their life and convenience, set up a dedicated preservation station. Begin by washing, pitting, and slicing ripe fruits. Spread the slices in a single layer on parchment-lined baking trays and freeze them until solid. Once frozen, transfer them to airtight containers or freezer bags for long-term storage. These frozen gems are perfect for quick smoothies, healthy desserts, or a cool snack. For fruits that are slightly less ripe, a quick sauté with a sprinkle of cinnamon and a splash of water can soften them beautifully. Portion these softened fruits into containers for easy additions to oatmeal, yogurt, or as a standalone zero-point snack. To further manage your harvest, implement a “fruit ripeness rotation” system by purchasing fruits at varying stages of ripeness and labeling them with removable stickers to track their readiness. This ensures you always have perfectly ripe fruit on hand without waste.
2. Zucchini Spiralize-and-Store Method: The prolific abundance of July zucchini calls for strategic preparation! Dedicate some time to spiralizing or julienning a large batch of zucchini at once. The crucial step here is to “sweat” the zucchini noodles. Place your spiralized zucchini in a colander, sprinkle generously with salt, and let it sit for about 30 minutes. This process draws out excess moisture, preventing soggy “zoodles” when you cook them. After draining, pat the zucchini thoroughly dry with paper towels – don’t skip this! Store the dried zoodles in airtight containers lined with additional paper towels, which will absorb any lingering moisture and extend their refrigerator life to 4-5 days. Portion them according to your typical serving size and store them alongside pre-made, low-point sauces (like a simple marinara or a light pesto) for quick, grab-and-go meals that are both healthy and delicious.
3. Herb Butter Point-Savers: Elevate the flavor of your zero-point vegetables and proteins by transforming fresh summer herbs into concentrated, point-friendly herb butters. Gather a vibrant mix of fresh herbs such as basil, cilantro, parsley, and chives. Blend these herbs with a small amount of light butter or olive oil spread, a squeeze of fresh lemon juice, and minced garlic. Process until smooth. Spoon this flavorful mixture into ice cube trays and freeze until solid. Once frozen, pop out the cubes and transfer them to freezer-safe bags. Each cube becomes a mini flavor bomb! Add one cube to steamed vegetables, grilled chicken or fish, or even stir it into whole grains like quinoa or brown rice. This technique provides restaurant-quality flavor with minimal points, making healthy eating more exciting and satisfying. Always label each variety with its point value per cube so you can accurately track your intake while effortlessly enhancing the taste of your healthy foods.

We hope this comprehensive Weight Watchers July Meal Plan inspires you to cook, eat well, and truly savor the summer season. Eating healthy doesn’t have to be complicated or bland; with a focus on fresh, seasonal ingredients and smart preparation, it can be an incredibly rewarding and delicious experience. Enjoy every bite, stay active, and make this a summer of wellness and flavor!

To further assist you in your planning, you can download a printable version of this entire meal plan. This PDF will allow you to keep track of your meals, points, and grocery list conveniently. Dive into a week of mouthwatering recipes that prove healthy eating can be both delicious and festive.