7-Day WW-Friendly Meal Plan
Updated: Jan. 31, 2024
Navigate your way through breakfast, lunch and dinner with this WW-friendly meal plan (formerly Weight Watchers). Each day clocks in at around 20 SmartPoints*.
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Day 1 Breakfast: Sweet Potato and Egg Skillet
I try to incorporate nutritious sweet potatoes in meals as often as possible, especially with breakfast. I came up with this recipe to feed my family a healthy, hearty breakfast—and it worked! —Jeanne Larson, Rancho Santa Margarita, California*Weight Watchers, Points, PointsPlus & SmartPoints are registered trademarks of Weight Watchers International, Inc.
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Day 1 Lunch: Chicken Tzatziki Cucumber Boats
I’ve tended a garden for decades, and these colorful “boats” made from cucumbers hold my homegrown tomatoes, peas and dill. It’s absolute garden greatness. —Ronna Farley, Rockville, MarylandDay 1 Snack: Strawberries (or choose another Zero Point Food)
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Day 1 Dinner: Quinoa Unstuffed Peppers
This deconstructed stuffed pepper dish packs a wallop of flavor. I truly make it all the time, and I make sure my freezer is stocked with single-serve portions to take to work. —Rebecca Ende, Phoenix, New YorkDay 1 Dessert: Melon Balls (any kind you like!)
Day 1 Total: Approx. 15 PointsPlus
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Day 2 Breakfast: Breakfast Bruschetta
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Day 2 Lunch: Shrimp Avocado Salad
The delicious taste and smooth texture of avocados and the crisp shrimp salad create a heavenly combination. Serve it as a cool and satisfying lunch or a light, quick and easy dinner. —Teri Rasey, Cadillac, MichiganDay 2 Snack: Chili-Lime Roasted Chickpeas
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Day 2 Dinner: Tropical Chicken Cauliflower Rice Bowls
This tropical favorite is a delicious and healthy dinner with tons of flavor! You can substitute regular rice for the cauliflower rice if desired. —Bethany DiCarlo, Harleysville, PennsylvaniaDay 2 Side: Steamed Kale
Day 2 Total: Approx. 20 PointsPlus
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Day 3 Breakfast: Blueberry Cantaloupe Salad
The simple citrus and poppy seed dressing in this fruit medley really dresses up the refreshing mix of berries and melon. —R. Jean Rand, Edina, Minnesota
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Day 3 Lunch: Mediterranean Bulgur Bowl
You can also transform this tasty bowl into an Italian version with mozzarella, pesto, tomatoes, spinach and basil. —Renata Smith, Brookline, MassachusettsDay 3 Snack: Four-Tomato Salsa and Chips
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Day 3 Dinner: Parmesan Chicken with Artichoke Hearts
I've liked the chicken and artichoke combo for a long time. Here's my own lemony twist. With all the praise it gets, this dinner is so much fun to serve. —Carly Giles, Hoquiam, WashingtonDay 3 Total: Approx. 20 PointsPlus
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Day 4 Breakfast: Star-Spangled Parfaits
The best time for this sweet breakfast (or dessert!) is mid-summer, when the blueberries are thick in our northern woods. Red raspberries can be added to the mixed berries, too, to brighten up the patriotic colors. —Anne Theriault, Wellesley, Massachusetts
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Day 4 Lunch: Turkey & Apricot Wraps
For these wraps, I combined the traditional Southern appetizer of jam and cream cheese with the turkey, apple and Brie sandwiches we ate at my bridal luncheon. I like to sneak fresh spinach into recipes because it has such a mild flavor. —Kim Beavers, North August, South CarolinaDay 4 Snack: Layered Hummus Dip
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Day 4 Dinner: Tasty Turkey and Mushrooms
Sliced mushrooms star in this tender turkey recipe. It takes just minimal preparation and makes a great main dish. —Nancy Zimmerman, Cape May Court House, New JerseyDay 4 Dessert: Frozen Pineapple-Kiwi Pops
Day 4 Total: Approx. 20 PointsPlus
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Day 5 Breakfast: Spinach-Mushroom Scrambled Eggs
My husband and I had breakfast at a hotel and enjoyed an amazing mushroom and egg dish. As soon as I got home, I made my own rendition. —Rachelle McCalla, Batesville, Arkansas
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Day 5 Lunch: Carolina Shrimp Soup
Fresh shrimp from the Carolina coast is one of our favorite foods. We add kale, garlic, red peppers and black-eyed peas to complete this wholesome, filling soup. —Mary Marlowe Leverette, Columbia, South CarolinaDay 5 Snack: Almonds
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Day 5 Dinner: Blackened Tilapia with Zucchini Noodles
I love quick and bright meals like this one-skillet wonder. The way it tastes, you'd think it takes a lot more effort, but it goes from prep to dinner table in half an hour. The recipe works well with any light fish, or even shrimp. —Tammy Brownlow, Dallas, TexasDay 5 Side: Roasted Sugar Snap Peas
Day 5 Dessert: Frozen Banana Cereal Pops
Day 5 Total: Approx. 18 PointsPlus
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Day 6 Breakfast: Hard-Boiled Eggs
In the kitchen, it's important to start with something simple, like how to cook hard-boiled eggs. Use this egg recipe in plenty of dishes, or eat them plain for a quick protein fix. —Taste of Home Test Kitchen
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Day 6 Lunch: Watermelon and Spinach Salad
Summer's the perfect time to toss up this watermelon salad. You'd never expect it, but spinach is awesome here. Eat it and feel cool on even the hottest days. —Marjorie Au, Honolulu, HawaiiDay 6 Snack: Popcorn
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Day 6 Dinner: Chicken Veggie Packets
People think I went to a lot of trouble when I serve these packets. Individual aluminum foil pouches hold in the juices during baking to keep the herbed chicken moist and tender. The foil saves time and makes cleanup a breeze. —Edna Shaffer, Beulah, MichiganDay 6 Side: Herbed Grilled Corn on the Cob
Day 6 Dessert: S’more Pops
Day 6 Total: Approx. 16 PointsPlus
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Day 7 Breakfast: Classic Avocado Toast
This is such an easy way to add avocados to your diet. Use healthy multigrain bread and top with sliced radishes and cracked pepper or lime zest, or chipotle peppers and cilantro. You'll want to make this avocado toast recipe every morning! —Taste of Home Test Kitchen, Milwaukee, Wisconsin
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Day 7 Lunch: Indian Spiced Chickpea Wraps
Raita, an Indian condiment made with yogurt, elevates this vegetarian dish to a satisfying gourmet wrap. If you're in the mood to experiment, try diced mango or cucumber for the pineapple and add fresh herbs like cilantro or mint. —Jennifer Beckman, Falls Church, VirginiaDay 7 Snack: Swiss Cheese
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Day 7 Dinner: Salmon with Spinach & White Beans
My husband, Oscar, is a Southerner at heart. This salmon with garlicky beans and spinach won him over at first bite. —Mary Ellen Hofstetter, Brentwood, TennesseeDay 7 Dessert: Easy Lemon Berry Tartlets
Day 7 Total: Approx. 16 PointsPlus
Want more? Check out these other WW-friendly recipes that each weigh in at about zero Points.
Originally Published: June 28, 2019
