Your Ultimate 7-Day Weight Watchers (WW) Meal Plan: Delicious Recipes & Full Grocery List

Embarking on a wellness journey with Weight Watchers (WW) can be incredibly rewarding, but one of the most common challenges is consistently finding diverse and delicious meals that fit your daily SmartPoints budget. Whether you’re a newcomer to the WW program or a seasoned member looking to revitalize your meal rotation, it’s easy to fall into a rut with food choices. This meticulously crafted 7-day WW-friendly meal plan is designed to eliminate the guesswork, infuse excitement into your week, and simplify your path to healthier eating.

Our comprehensive plan provides a full day of meals—breakfast, lunch, dinner, and a delightful dessert—for an entire week. Each day’s menu is strategically planned to keep your total WW points below 20, offering ample flexibility and “wiggle room” to incorporate additional foods or even enjoy a fun cocktail over the weekend, without derailing your progress. At the end of this plan, you’ll also find a valuable list of ZeroPoint snacks that can effortlessly be woven into your day for added satisfaction.

All recipes included feature updated WW points for straightforward tracking, ensuring you stay within your daily allowance with ease. This plan serves as a flexible guide for healthy eating, allowing for personal customization based on your preferences, dietary needs, and specific daily Points budget. Remember to prioritize hydration, make the most of ZeroPoint foods, and adjust the plan as necessary to align with your unique lifestyle. Get ready to savor a delicious, balanced menu that supports your wellness aspirations while introducing you to a delightful variety of flavors and cuisines!

Sunday: A Fresh Start to Your Week

Kick off your week with a menu designed for flavor and ease, perfect for a relaxed Sunday.

• Breakfast: Starbucks Egg White Bites (1-7 points)
  Start your day with these fluffy, savory egg white bites. They’re a smart and satisfying option, whether homemade or a quick grab-and-go from Starbucks.
• Lunch: Flatout Taco Pockets (4 points)
  Enjoy a light yet flavorful lunch with these convenient taco pockets. They offer all the taste of tacos in a portable, WW-friendly format.
• Dinner: Chicken Kebabs (0 Points) with Mashed Cauliflower (0 Points)
  A truly guilt-free dinner! These succulent chicken kebabs paired with creamy mashed cauliflower make for a hearty and satisfying meal with absolutely no points.
• Dessert: Sauteed Apples (2 points)
  Finish your day with warm, comforting sautéed apples—a sweet and wholesome treat.

Total WW Points for Sunday: 7 – 13 points

Notes: If your Sunday schedule is packed, don’t hesitate to pick up Starbucks Egg White Bites. For those who enjoy a beverage with their meal, explore these 10 WW-friendly Starbucks drink options to pair with your breakfast.

Monday: Energize Your Week

Start your work week strong with a meal plan designed for energy and convenience.

• Breakfast: Spinach and Feta Make Ahead Breakfast Sandwich (1 WW point) with 1 cup mixed berries (0 points)
  Prepare this savory breakfast sandwich ahead of time for a quick and satisfying start. The mixed berries add a refreshing burst of flavor and antioxidants.
• Lunch: Greek Salad with Grilled Chicken (6 points)
  A vibrant and protein-packed salad, featuring tender grilled chicken and fresh Mediterranean flavors. It’s both filling and refreshing.
• Dinner: Delightfully Light Salmon Alfredo (4 points)
  Indulge in a creamy and flavorful salmon alfredo that’s surprisingly light on points. It’s a comforting dish without the heavy feeling.
• Dessert: Lemon Loaf (4 points)
  A zesty and sweet treat to perfectly cap off your Monday.

Total WW Points for Monday: 15 points

Notes: To save precious time during the week, consider cooking a double batch of grilled chicken with your lunch. This extra chicken can then be easily incorporated into your dinner, allowing you to skip cooking salmon and enjoy a delicious, pre-prepped meal.

Tuesday: Tacos, Oats, and Sweet Treats

Tuesday offers a blend of comforting and exciting flavors, keeping your taste buds happy.

• Breakfast:Apple Overnight Oats (3 points)
  Wake up to a wholesome and convenient breakfast. Prepare these apple overnight oats the night before for a grab-and-go morning.
• Lunch: Chipotle Shrimp Tacos (3 points)
  Spice up your midday meal with these zesty chipotle shrimp tacos. They are incredibly flavorful and remarkably low in points.
• Dinner: Greek Sheet Pan Chicken (4 points)
  Simplify your evening with this one-pan wonder. Greek sheet pan chicken is packed with savory herbs and tender vegetables, making dinner a breeze.
• Dessert:Strawberry Shortcake (4 points)
  A classic, refreshing dessert, especially delightful in warmer weather. This strawberry shortcake is a sweet and summery indulgence.

Total WW Points for Tuesday: 14 points

Notes: This strawberry shortcake is a true seasonal delight. It’s so good, you might just find yourself wanting to make it a regular feature throughout the week! Consider making extra berries for a refreshing snack.

Wednesday: Hearty & Wholesome Midweek Meals

Midweek slump? Not with these hearty and satisfying dishes that will keep you feeling full and focused.

• Breakfast: Tater Tot Breakfast Casserole (7 points)
  A comforting and filling breakfast casserole featuring crispy tater tots. It’s perfect for fueling a busy day.
• Lunch: Crescent Roll Veggie Pizza (4 points)
  This light and colorful veggie pizza is an excellent option for lunch or even a substantial snack. It’s versatile and delicious.
• Dinner: Hawaiian Meatballs (4 points)
  Sweet and savory Hawaiian meatballs offer a taste of the tropics for your dinner table. They’re a family-friendly favorite.
• Dessert:Black Bean Brownies (2 points)
  Surprising and secretly healthy, these black bean brownies are a must-try for a lower-point chocolate fix.

Total WW Points for Wednesday: 17 points

Notes: For an extra protein boost with your crescent roll veggie pizza, consider adding some lean ground turkey or ground chicken. These zero-point additions will keep you feeling fuller for longer without impacting your daily points total.

Thursday: Flavorful & Flexible Eats

As the weekend approaches, enjoy meals that are both delicious and easy to prepare, with options for customization.

• Breakfast: Mini Protein Waffles (4 points)
  These mini protein waffles are a fantastic way to enjoy a breakfast classic while staying on track. They’re quick and customizable.
• Lunch: Instant Pot Cabbage Rolls (3 points)
  Discover the ease and deliciousness of Instant Pot cabbage rolls for a hearty and comforting lunch.
• Dinner: Weight Watchers Pork Burgers (4-6 points)
  Perfect for grilling season or a cozy indoor meal, these flavorful pork burgers are a satisfying dinner choice.
• Dessert: Mini Cherry Pies (4 points)
  Enjoy a delightful individual treat with these adorable mini cherry pies. They’re perfectly portioned for a sweet ending.

Total WW Points for Thursday: 15-17 points

Notes: While ground pork adds incredible flavor to the burgers, you can easily swap it for ground chicken to potentially save a few points if desired. For even simpler cleanup, cooking your burgers in an air fryer is a fantastic option.

Friday: Weekend Warm-Up with Comfort Food

Welcome the end of the week with comforting classics and delightful new favorites.

• Breakfast: Caramel Apple French Toast Muffins + Two Boiled Eggs (2 points)
  A sweet and savory breakfast combo! Enjoy the indulgent taste of caramel apple French toast muffins balanced with protein-rich boiled eggs.
• Lunch: Big Mac Salad (3 points)
  All the iconic flavors of a Big Mac, transformed into a lighter, healthier salad. This is a surprisingly satisfying and low-point lunch.
• Dinner: Eggplant Parmesan (4 points)
  Savor a classic Italian dish with this WW-friendly eggplant parmesan. It’s rich, flavorful, and a comforting way to end your week.
• Dessert: Banana Chocolate Chip Mug Cake (4 points)
  For a quick and delicious single-serving dessert, this banana chocolate chip mug cake is the perfect choice.

Total WW Points for Friday: 13 points

Notes: The Caramel Apple French Toast Muffins are excellent for meal prep! Any muffins you don’t eat immediately can be frozen, providing a convenient no-cook breakfast or snack option for the following week.

Saturday: Delicious & Rewarding Weekend Feasting

Embrace the weekend with exciting flavors and satisfying meals that make healthy eating a joy.

• Breakfast: Blueberry Banana Baked Oatmeal (1 point)
  A warm and inviting baked oatmeal, perfect for a leisurely Saturday morning. Loaded with fruit, it’s a delightful and low-point start.
• Lunch: Keto Chicken Nuggets (4 points) + Butternut Squash Fries (0 Points)
  Enjoy a fun and satisfying lunch with crispy keto chicken nuggets paired with delicious, zero-point butternut squash fries.
• Dinner: Chicken Cacciatore (7 points) served over Cauliflower Rice (0 Points)
  This classic chicken cacciatore is bursting with robust flavors. Serving it over zero-point cauliflower rice makes it a hearty and smart dinner choice.
• Dessert: Homemade Strawberry Frozen Yogurt (1 point)
  A light, refreshing, and incredibly easy-to-make dessert. This homemade frozen yogurt is a perfect guilt-free treat.

Total WW Points for Saturday: 13 points

Notes: As seasons change, you can easily adapt the baked oatmeal. For autumn or winter, swap the banana for pumpkin and the blueberries for apples to embrace seasonal flavors without changing the point value. Don’t forget to account for any additional snacks, beverages, or ZeroPoint foods you might include throughout the day. Staying hydrated with water or other zero-calorie drinks is always key!

Now that your delicious week of meals is planned, it’s time to head to the grocery store! Use this categorized list to efficiently gather everything you’ll need. To ensure a stress-free week, we suggest shopping on the day before your plan starts, or arranging for an early morning delivery.

Your Comprehensive Weight Watchers Grocery List

This organized list will help you streamline your shopping trip, ensuring you have all the necessary ingredients for a successful week of healthy eating.

Produce:

• Zucchini
• Red onion
• Cucumber
• Green and red bell pepper
• Lemon
• Avocado
• Banana
• Strawberries
• Cherry tomatoes
• Iceberg lettuce
• Eggplants
• Carrot
• Broccoli florets
• Apples
• Cauliflower head
• Fresh or dried dill, cilantro, green onions, rosemary, oregano, marjoram
• Garlic

Meat:

• Extra-lean ground beef
• Ground pork
• Boneless, skinless chicken breast
• Bone-in, skinless chicken thighs
• Salmon fillets
• Medium shrimp

Dairy:

• Eggs
• Milk, Skim or Almond
• Reduced-fat shredded cheddar cheese
• Parmesan cheese
• Feta cheese
• Cottage cheese
• Plain Greek yogurt
• Light mayonnaise
• Sour cream

Frozen:

• Cherries
• Wild blueberries
• Crinkle cut butternut squash
• Tater tots

Canned Goods:

• Black beans
• Reduced-fat crescent rolls
• Black olives
• Marinara sauce

Bakery:

• English muffins
• Low-calorie bread
• Pita bread

Dry Goods:

• All-purpose flour
• Cornstarch
• Baking powder
• Baking soda
• Cocoa powder
• Protein powder
• Oats
• Chia seeds
• Poppy seeds
• Brown sugar
• Zero-calorie sweeteners (monk fruit, sucralose, stevia)
• Breadcrumbs
• Low carb corn tortillas
• Spaghetti or other noodles

Condiments & Sauces:

• Olive oil & vegetable oil
• Red wine vinegar
• Soy sauce
• Dijon mustard
• Light butter
• Light barbecue sauce (sugar-free)
• Sugar-free caramel sauce
• Chicken broth
• Tomato paste
• Orange juice
• Relish
• Unsweetened applesauce

Spices & Seasonings:

• Salt & pepper
• Paprika
• Onion powder
• Garlic powder
• Fennel seeds
• Cinnamon
• Vanilla extract
• Ranch seasoning
• Chipotle seasoning blend (or chipotle pepper, chipotle chili powder, cumin)
• Taco seasoning
• Capers

Misc:

• Unsweetened coconut milk
• Dark chocolate chips
• Bacon crumbles

Smart Snacking: Delicious ZeroPoint Options for Anytime of Day

ZeroPoint foods are the backbone of the Weight Watchers program, offering satisfying options that you can enjoy without tracking. Incorporate these fantastic snacks into your day whenever hunger strikes, ensuring you stay full and energized between meals.

• Crispy Apple Chips: A delightful and crunchy treat, perfect for satisfying sweet cravings.
• Simple Ceviche: A fresh and zesty option, packed with flavor and lean protein.
• Buffalo Chicken Celery Bites: A savory and spicy bite-sized snack, great for satisfying cravings.
• Frozen Yogurt Blueberries: A cool and creamy treat, excellent for a sweet tooth.
• Rainbow Fruit Salad: A colorful and refreshing mix of your favorite fruits.
• Deviled Eggs: A classic, protein-rich snack that’s surprisingly zero points.
• Jello Yogurt Fluff: A light and airy dessert-like snack, easy to make.
• Zero Point Popcorn: The perfect crunchy, salty snack when prepared correctly.

For even more variety and inspiration, explore additional 20 Weight Watchers Zero Point Snacks here! Remember to utilize the WW app or website to access the recipe builder and accurately track your daily food intake and points, ensuring you remain on target with your wellness objectives.

Smart Tips for Effortless Meal Preparation

Making healthy eating a consistent part of your routine doesn’t have to be time-consuming. These practical tips will help you streamline your meal prep, allowing you more time to enjoy your delicious creations and less time in the kitchen.

1. Dedicated Prep Time: Dedicate an hour or two at the beginning of your week (perhaps the day before your plan officially starts) to pre-cut all your vegetables. Marinate any meats that require it. This simple step transforms cooking from a chore into a quick and enjoyable process, as everything will be ready to toss into the pan or oven.
2. Repeat and Simplify: To significantly cut down on cooking and prep time, consider repeating meals. For instance, you could follow the Monday through Wednesday meal plan, and then use the Thursday through Saturday meals for the following week. These recipes are delicious enough to enjoy twice, and this strategy reduces your kitchen effort by half.
3. Vegan or Vegetarian Adaptations: This meal plan is incredibly flexible. For a vegan or vegetarian diet, easily swap out all meat ingredients with plant-based alternatives such as tofu, tempeh, lentils, beans, or a variety of meat substitutes. Many recipes can be adapted with a little creativity.
4. Dairy-Free Modifications: If you follow a dairy-free lifestyle, customize this plan by omitting all cheese, using margarine or a plant-based butter alternative instead of regular butter, and opting for almond milk, oat milk, or other dairy-free milks instead of skim milk.

Wishing you a successful, delicious, and fulfilling week on your wellness journey! We love hearing from our readers – let us know in the comments if you’d like to see more articles and meal plans like this. Your feedback helps us create content that truly serves your needs.