Spring into Wellness: Your Free 7-Day WW Meal Plan for May 18-24 (Low-Point Recipes & Smart Prep)
Are you ready to revitalize your meal routine and stay effortlessly on track with your health and wellness goals? This comprehensive Free WW May Meal Plan is meticulously designed to infuse excitement into your kitchen while making smart, point-friendly choices. Forget the monotony of repetitive meals; this week’s plan celebrates the season’s bounty with a vibrant array of spring-inspired dishes. Each recipe is crafted to maximize flavor and nutritional value while expertly minimizing WW points, allowing you to savor delicious food without compromise. It’s the perfect way to embrace the freshest ingredients and lighter meals that define springtime.
Effective meal planning is truly the cornerstone of Weight Watchers success, and this guide eliminates the guesswork and heavy lifting for you. We’ve laid out a full week of deliciousness, covering every meal from May 18th to May 24th, ensuring you have breakfast, lunch, dinner, and even delightful dessert options that integrate seamlessly into your daily points budget. Beyond the daily menus, we’ve gone the extra mile by including a detailed, organized shopping list by grocery department. This thoughtful organization will transform your grocery trips into quick, efficient errands, giving you more time back in your busy schedule. With easy-to-follow prep techniques and strategic batch cooking suggestions, you’ll spend significantly less time in the kitchen and more time enjoying the beautiful warmer weather, all while steadfastly committing to your personal wellness journey. Get ready to discover how simple and enjoyable healthy eating can be!
Free WW Meal Plan for Sunday, May 18th: Kickstart Your Week
Begin your week with a delightful spread that sets a positive tone for your healthy eating journey. Sunday’s menu combines comfort with smart choices.
B: Instant Pot Frittata (2 points) – A quick and fluffy start to your day, packed with vegetables and protein.
L: Chicken Cordon Bleu Quesadillas (5-7 points) – A creative and savory take on a classic, offering a satisfying midday meal.
D: Hawaiian Pasta Bake (4 points) – A sweet and savory fusion that brings a taste of the tropics to your dinner table, light yet hearty.
Dessert: Healthy Buckeyes (4 points) – Indulge in a healthier version of this popular peanut butter and chocolate treat.
Total WW Points: 17
Notes: For the Chicken Cordon Bleu Quesadillas, the original Flat Out wraps may no longer be available. Feel free to substitute with any low-carb wrap or tortilla of your choice to maintain the low point value and delicious flavor.
Free WW Meal Plan for Monday, May 19th: Energize Your Monday
Embrace the start of the work week with easy options and flavorful meals designed to keep your energy levels high and your points low.
B: Leftovers – A perfect way to utilize any remaining portions from Sunday, making for a super quick and zero-effort breakfast.
L: Pizza Stuffed Burgers (~4 points) – Enjoy all the flavors of pizza in a satisfying burger form, a fun twist on a classic.
D: Skillet Moroccan Chicken (2 points) – Aromatic and tender, this chicken dish is bursting with exotic spices, making for an incredibly light and flavorful dinner.
Dessert: Instant Pot Peanut Butter Lava Cake (7 points) – A decadent, warm dessert that’s surprisingly easy to make and perfect for a sweet treat.
Total WW Points: 13+
Notes: If the Flat Out fold-its for the pizza stuffed burgers are hard to find, don’t worry! Any low-carb bun, wrap, or even a lettuce wrap will work wonderfully to create this delicious, cheesy burger.
Free WW Meal Plan for Tuesday, May 20th: Mid-Week Freshness
Tuesday’s menu focuses on light, vibrant dishes that highlight fresh ingredients and offer plenty of customization options.
B: Breakfast Fajitas (2 points) – A flavorful and hearty casserole to fuel your morning with a Tex-Mex kick.
L: Vietnamese Spring Roll in a Bowl(1 point) – All the fresh, crisp flavors of a spring roll, deconstructed into a convenient and low-point bowl.
D: Pork Tenderloin with Pineapple Salsa(2 points) + Rice, Potatoes, or Veggies – Lean pork paired with a bright, fruity salsa for a tropical-inspired dinner. Add your favorite carb or extra veggies.
Dessert: Baked Bananas (3 points) – A simple, warm, and naturally sweet dessert that’s comforting and guilt-free.
Total WW Points: 8+
Notes: Lunch bowls like the Vietnamese Spring Roll in a Bowl are incredibly versatile! Feel free to customize it with your favorite toppings, proteins, and fresh vegetables to suit your taste and availability. It’s all about making it enjoyable for you.
Free WW Meal Plan for Wednesday, May 21st: Hump Day Comforts
Power through the middle of the week with comforting yet healthy options, including a zero-point lunch and a satisfying dinner.
B: Sheet Pan Cheesy Hashbrowns and Eggs (2 points) – A convenient one-pan meal that brings cheesy goodness to your breakfast without a lot of fuss.
L: Nicoise Salad (0 points) – A classic, elegant salad that is surprisingly filling and completely zero points, making it a perfect light lunch.
D: Buffalo Chicken Baked Potatoes (7 points) – A hearty and flavorful dish that combines tender baked potatoes with zesty buffalo chicken. It’s a complete meal in itself!
Dessert: Chocolate Covered Stuffed Dates(6 points) – A delightful sweet treat that feels indulgent but is made with wholesome ingredients.
Total WW Points: 15
Notes: The Buffalo Chicken Baked Potatoes are fantastic for meal prepping; any leftovers make for an excellent lunch the next day. You can also easily transform this dish into a BBQ chicken potato by substituting Frank’s hot sauce with G-Hughes sugar-free BBQ sauce for a different flavor profile.
Free WW Meal Plan for Thursday, May 22nd: Simple & Savory
Thursday keeps things simple and delicious, with a zero-point breakfast and a light, fresh dinner complemented by versatile fruit dessert.
B: Breakfast Sausages and Eggs(0 points) – A classic, protein-packed breakfast that’s incredibly satisfying and zero points, giving you a great start to the day.
L: Spinach Cucumber Chicken Wraps (3 points) – Crisp, refreshing, and full of flavor, these wraps are a perfect light and portable lunch option.
D: Leftovers – Enjoy the convenience and deliciousness of any remaining portions from Wednesday’s dinner, making mealtime a breeze.
Dessert: 3-Ingredient Strawberries Romanoff(3 points) – A wonderfully light and elegant dessert that comes together quickly with just a few simple ingredients.
Total WW Points: 6+
Notes: This delightful Strawberries Romanoff dessert is a fantastic way to utilize any fresh fruit you have on hand. Don’t feel limited to just strawberries; raspberries, blueberries, or mixed berries would be equally delicious additions!
Free WW Meal Plan for Friday, May 23rd: Weekend Prep & Fresh Flavors
Ease into the weekend with a mix of convenient options and fresh, flavorful dishes that perfectly capture the essence of spring.
B: Leftovers – A stress-free breakfast, leveraging any remaining portions for a quick and easy start to your Friday.
L: Cranberry Chicken Salad on Apple Slices (6 points) – A refreshing and sweet-savory chicken salad served on crisp apple slices, offering a delightful crunch and satisfying lunch.
D: Chicken Primavera (1 point) – A classic spring chicken recipe featuring colorful fresh vegetables and a light yet creamy yogurt sauce, making for a beautifully balanced dinner.
Dessert: Peach Blueberry Crisp (8 points) – A warm, comforting dessert that combines the sweetness of peaches with the tang of blueberries under a delightful crisp topping.
Total WW Points: 15
Notes: Chicken Primavera is a timeless spring dish, celebrated for its vibrant medley of colorful veggies and its light, creamy yogurt-based sauce. Feel empowered to use any fresh vegetables you have in your fridge, making it a truly adaptable meal for seasonal bounty.
Free WW Meal Plan for Saturday, May 24th: Relax & Recharge
Savor your Saturday with unique breakfast ideas and flavorful, healthy choices that allow for relaxation and enjoyment.
B:Cheddar Scallion Hashbrown Waffles(1 point) – A fun and savory twist on breakfast, these waffles are crisp, cheesy, and incredibly satisfying.
L: Pan Seared Tofu Bowls(5 points) – A flavorful and protein-rich bowl featuring perfectly seared tofu, making for a nutritious and light lunch option.
D: Tarragon Chicken with Asparagus (2 points) – An elegant and light dinner, showcasing tender chicken infused with aromatic tarragon, perfectly complemented by fresh asparagus.
Dessert: Leftovers – A delightful way to finish your week, enjoying any remaining sweet treats or portions from previous days.
Total WW Points: 8+
Notes: If tofu isn’t quite to your liking for lunch, feel free to substitute it with other lean protein options like tuna, grilled chicken, or even turkey burgers to create a bowl that perfectly suits your preferences.
Before you head to the grocery store, a quick check of your pantry and fridge for any of the listed items can save you time and money. This organized grocery list ensures you have all the necessary ingredients to enjoy a week of delicious, point-friendly meals!
Your Essential Grocery List for the Week Ahead
To make your weekly shopping trip as efficient as possible, we’ve categorized all the ingredients you’ll need for this May meal plan. This comprehensive list ensures you won’t miss a single item, from fresh produce to pantry staples, allowing you to prepare every delicious recipe with ease.
Produce
- Cherry tomatoes
- Red onions
- Red bell peppers
- Yellow bell peppers
- Green beans (round)
- New potatoes
- Mixed lettuce leaves
- Artichoke hearts
- Zucchini
- Asparagus
- Leeks
- Peas
- Spinach
- Broccoli florets
- Limes
- Garlic
- Ginger
- White cabbage
- Purple cabbage
- Carrots
- Cucumber
- Bean sprouts
- Cilantro
- Mint leaves
- Fresh sage
- Fresh thyme
- Onions (regular)
- Celery
- Sweet red apples
- Strawberries
- Peaches (yellow)
- Blueberries
- Bananas (ripe)
- Avocado
- Chives
- Scallions
- Raspberries
- Fresh pineapple
Meat & Seafood
- Eggs
- Chicken breasts (boneless, skinless)
- Pork tenderloins
- Ground beef (extra lean)
- Shrimp (peeled and deveined)
- Turkey bacon
- Ground turkey (93% lean)
- Rotisserie chicken
Dairy & Refrigerated
- Plain yogurt
- Light cream cheese
- Ranch dressing (light, fat-free)
- Reduced-fat shredded cheese
- Swiss cheese (light)
- Mozzarella cheese (reduced fat)
- Cheddar cheese
- Sour cream (reduced-fat)
- Milk (skim, fat-free)
- Butter/ghee
Pantry Items
- Salt
- Black pepper
- Dried oregano
- Ground turmeric
- Paprika
- Ground cumin
- Cinnamon sticks
- Italian seasoning
- Dried tarragon
- Brown sugar (light)
- Honey
- Agave nectar
- Whole wheat flour
- Brown rice flour
- Coconut flour
- Baking powder
- Cocoa powder
- Bread crumbs
Canned & Bottled Goods
- Tuna in olive oil
- Chicken broth
- Pineapple juice
- Olives (black, Kalamata, green stuffed)
- Coconut milk (canned)
Condiments & Sauces
- Dijon mustard
- Regular mustard
- Olive oil
- Apple cider vinegar
- White vinegar
- Ranch dressing
- Pizza sauce
- Franks hot sauce
- Soy sauce (reduced sodium)
- Rice vinegar
- Sesame oil
- Sugar-free teriyaki sauce
- Oyster sauce
- Pineapple sauce (or sweet and sour)
- Hellman’s mayonnaise
- S&B Chili Oil with Crunchy Garlic (or chili crunch)
Dry Goods
- High fiber penne pasta
- Rice noodles (or ramen noodles)
- Brown rice (cooked or frozen)
- Edamame (shelled)
- Low carb wraps
- Quick or rolled oats
- Frozen shredded hash brown potatoes
Specialty Items
- Anchovy fillets
- Capers
- Pepperoni slices
- Deli ham (lean)
- Extra-firm tofu
- Dates (medjool)
- Dried cranberries
- Unsweetened coconut flakes
- Natural peanut butter
- Dark chocolate/chocolate chips
- Stevia powdered
Zero Point Snacks: Smart & Satisfying Anytime
One of the brilliant aspects of the Weight Watchers program is the emphasis on Zero Point foods, which you can enjoy freely without counting points. These snacks are fantastic for curbing hunger between meals, adding more nutrients to your day, and preventing overeating. They are typically high in protein, fiber, and essential nutrients, making them incredibly satisfying and guilt-free additions to your daily intake. Incorporate these into your routine whenever hunger strikes!
Zero Point Deviled Eggs – A classic snack, rich in protein and flavor, perfect for a quick bite.
Roasted Chile Lime Cauliflower – A zesty and savory vegetable snack that’s incredibly flavorful and satisfying.
Tofu Chips – A unique and crispy snack option for when you crave something crunchy.
Simple Shrimp Ceviche – A refreshing, tangy, and protein-packed snack that’s perfect for warmer days.
Discover even more delicious Zero Point Snack ideas here!
Remember to utilize the WW app or website’s recipe builder to accurately track your daily food intake and points. This personalized tool is your best friend in staying accountable and achieving your goals.
Smart Tips for Easy and Efficient Meal Prep: Save Time, Stay on Track
Maximizing your meal prep efforts can dramatically simplify your week, reduce stress, and ensure you always have healthy options at your fingertips. By dedicating a little time upfront, you’ll reap significant benefits throughout the entire week, making your wellness journey smoother and more enjoyable. Here are some actionable tips to streamline your kitchen routine:
- Batch Cook Proteins for Versatility: Dedicate just an hour or two on Sunday to preparing your proteins for the week. This could involve roasting a large batch of chicken breasts, browning ground turkey, or cooking a pot of your favorite beans. Once cooked, portion these proteins into individual containers and store them in the fridge. This strategy makes it incredibly easy to quickly add a lean protein boost to salads, wraps, grain bowls, or even transform them into new dishes throughout the week without additional cooking time.
- Pre-Portion Snacks for Mindful Eating: One of the easiest ways to prevent mindless snacking and stay within your point budget is to pre-portion your approved snacks. Use small containers or snack bags to create grab-and-go portions of items like a handful of nuts, pre-cut veggies with a light dip, fresh fruit, or air-popped popcorn. Having these healthy options readily available and perfectly portioned discourages impulsive unhealthy choices when hunger strikes, supporting your weight loss efforts.
- Prep Breakfast Components for Stress-Free Mornings: Mornings can often be rushed, making it tempting to skip breakfast or grab something unhealthy. Combat this by preparing your breakfast components ahead of time. This could mean assembling overnight oats in jars on Sunday evening, baking a batch of egg muffins, or portioning out smoothie ingredients into freezer bags (just add liquid in the morning!). This ensures that even on the busiest mornings, you have a healthy, on-plan breakfast ready to go, saving you time and stress.
- Maximize Leftovers with Purpose: Instead of viewing leftovers as an afterthought, integrate them strategically into your meal plan. Many dinner recipes, like the Buffalo Chicken Baked Potatoes mentioned, are perfect for lunch the next day. Cook slightly extra portions of certain meals with the intention of having them for another meal. This not only saves cooking time but also reduces food waste and ensures you’re always prepared with a healthy option.
- Wash and Chop Produce in Advance: As soon as you get home from the grocery store, take some time to wash, chop, and store your fruits and vegetables. Pre-cut bell peppers, cucumbers, carrots, and celery are perfect for quick snacks or adding to meals. Cleaned and prepped salad greens make throwing together a quick lunch or dinner side effortless. This simple step makes healthy eating more convenient and accessible throughout your busy week.
Download this exclusive PDF to dive into a week of mouthwatering recipes that truly prove healthy eating can be both incredibly delicious and perfectly aligned with your wellness goals. This printable guide is your ultimate companion for a successful and flavorful week!