Weight Watchers 23 Points Menu (with Free PDF Printable)

What does a Weight Watchers 23 points menu look like for a typical day? If you are a WW member, you might wonder what you can eat and how to lose weight with the plan.

Here are several meal plans to guide you toward healthy weight loss with the Weight Watchers system. Be sure to scroll to the bottom of the article, where I give you a free PDF printable of the menus.

Key Take-Aways

• What to eat in a day of Weight Watchers for 23 points.
• How to get healthy, filling 23-point meals and snacks.
• How to use zero-point foods.

Below are two example days of typical Weight Watchers meals that add up to 23 points. One meal is an example day of mainly eating zero-point foods to splurge on a restaurant meal, and the other is a large volume plan for someone who gets more hungry or likes to eat a more considerable amount of food.

Both example days have breakfast, lunch, dinner, and two snacks.

Weight Watchers Sample Menu #1: Eating Out

Breakfast – 0 points

Veggie Scramble:

• 2 scrambled eggs – 0 points
• 1/2 cup each onions, mushrooms, and peppers – 0 points

Lunch – 0 points

Protein box:

• Deli turkey, 4 ounces – 0 points
• Hard-boiled egg – 0 points
• Grapes – 1 cup
• Raw veggies (carrots, celery) – 2 cups

Dinner – Restaurant Meal, 23 points

Dinner out:

• Breaded, fried shrimp, 12 pieces – 14 points
• Cocktail sauce – 1 point
• Baked potato – 0 points
• Broccoli – Steamed, 1/2 cup – 0 points
• Butter, 2 tsp – 4 points
• Red wine, 5 ounces – 4 points

Snack 1 – 0 points

• Edamame, in shells with sea salt – 1 cup (remove shells before eating)

Snack 2 – 0 points

• Two-ingredient banana cookies – 2 cookies

Using the new WW macros feature, this day is 84 grams of protein, 181 grams of carbs, 54 grams of fat, 29 grams of fiber, and 1,546 calories.

WW is rolling out a change with macros to include calorie amounts. I created this plan before that feature was developed, so I stuck the macros into ChatGPT (just one of the small ways I use AI for weight loss) using the prompt, “Analyze this day’s macros and give the total day’s calorie count,” which quickly tells us that the day is 1,546 calories.

WW Sample Day’s Menu #2: Volume Eater

Breakfast – 5 points

• Cheesy Broccoli Frittata – 1 serving – 1 point
• Bacon – 2 slices – 4 points
• Banana – 0 points

Lunch – 8 points

• Taco Soup – 0 points
• Tortilla chips, 1 serving – 4 points
• Cheddar cheese, 25 grams (approx 1/4 cup) – 4 points
• Apple – 0 points

Dinner – 7 points

• Sirloin steak, lean, grilled, 4 ounces – 0 points
• Brown rice, 1/2 cup – 3 points
• Dinner roll – 4 points
• Roasted cauliflower – 0 points

Snack 1 – 0 points

• Cantaloupe, 1 cup – 0 points
• Fat-free cottage cheese, 1/2 cup – 0 points

Snack 2 – 3 points

• Banana Nice Cream, 1 serving, vanilla – 0 points
• Chocolate chips, 1 Tbsp – 3 points

This 23-point day is 109 grams of protein, 230 grams of carbs, 50 grams of fat, 29 grams of fiber, and 1,806 calories.

What to Know About Weight Watchers Daily Points

Not everyone using the WW system gets 23 points per day as their points allowance. WW determines points based on height, weight, age, and sex. However, 23 points is the lowest amount a person will receive.

Each person also receives flex points, which are additional points that can be used for more food each week. These can be used all at once, spread throughout the week, or not used at all.

If you don’t use all your points in a day, you can “roll over” up to 4 points per day, which means they are added to the following day. At the end of the week, points reset and roll-overs for the previous week do not continue.

Click here to learn more about the WW plan for 2025, and click here for a free printable list of the 350 Zero Point Foods.

Losing 100 Pounds with WW Points System

I’m a WW Lifetime member who is maintaining a 120+ pound weight loss, and I’ve been maintaining for 20 years.

I think WW is a great system for weight loss, but it’s not the only system, and it’s not the perfect system.

If you think the idea of counting points would be fun and motivating, I encourage you to give it a try, but if you can’t afford it or don’t care for counting points, that’s fine.

I also use My Fitness Pal to track calories sometimes, which works just as well, and the free version is fine.

If you find tracking tedious, WW has some great new features in their app for members, including tracking by taking a photo of your food and using a recipe URL to create a recipe.