Do you want to easily lose weight with the WW program? This Weight Watchers 7 Day Meal Plan will be a huge help in your weight loss efforts.
I call this our Basic Weight Watchers MyWW Meal Plan because this is a great meal plan if you are a Weight Watchers beginner or getting back into WW after some time away from the program.
All the meals are easy to prepare and there are no unusual ingredients.
Did you know WW rolled out a new program for 2021 called MyWW?
I meal prep on the weekends so that I have the week’s healthy food choices ready to go. When it comes to healthy dinners, I’ve been freezer cooking for years, and in the last few years I’ve really loved using my Instant Pot to make it go even faster. Check out my freezer meal tips in this post.
I chose to offer you breakfast and lunch preparations, with a variety of choices of healthy dinners. I also give you the option to choose the snacks that are most satisfying to you.
We kept the points fairly low on this meal plan. This does not mean you are only to eat the points indicated. Use your flex points for additional food and you always have zero point foods available to you.
I realize some people do not want to eat the same breakfast and lunch each day, but I personally don’t mind it. If you are looking for similar swaps, check out these posts:
There are over 100, 200 or 300 zero points foods with Weight Watchers Green, Blue, and Purple Plans! Almost all fruits and vegetables are free, plus lean proteins like eggs, chicken breast, and beans are free on Blue and Purple.
While there are no guarantees since every body is different, you can expect to lose 1-2 pounds if you follow this meal plan exactly.
No problem. Simply swap for a food that you do enjoy that is the same or similar amount of points.
Each day has at least 1 snack included as part of your daily 23 points. Feel free to add other snacks using your flex points, or snack on zero point foods such as fruit or plain, non-fat yogurt.
MyWW Zero Point Foods
Check out each of these zero point foods lists. Each one includes a free printable to download.
More WW Meal Plans
If you love this meal plan, you’ll love these too! All our WW meal plans include breakfast, lunch, and dinner, a link to every recipe and a free PDF printable.
Weight Watchers 7 Day Meal Plan
Here is a 7 day meal plan for MyWW Green, Blue, and Purple plans.
MyWW Breakfast – Option 1
Dannon Light and Fit Greek Yogurt, Non-Fat, Flavor of Choice – MyWW Blue 2 points, MyWW Green 2 points, MyWW Purple 2 points.
Almonds, whole, ¼ cup – 4 Freestyle points, MyWW Purple 4 points, MyWW Blue 4 points, MyWW Green 4 points.
Banana – 0 points for all plans.
Total breakfast points – MyWW Blue 6 points, MyWW Green 6 points, MyWW Purple 6 points.
MyWW Breakfast – Option 2
1 cup strawberries 0 points on all plans.
WW Freestyle Zero Point Vegetable Soup – 1-2 cups, MyWW Blue – 0 point per serving, MyWW Purple – 0 point per serving, MyWW Green – 0 point per serving
Weight Watchers Chicken Cobb salad
This salad is one of my favorite Weight Watchers make ahead meals. Get the full recipe with additional meal prep tips here. We recommend making all the salads at once for easy meals this week.
- 1 tbsp Bacon, pre-cooked and crumbled
- 3 oz Rotisserie chicken – use breast meat only, no skin
- 1/4 Avocado (dip in lemon or lime juice to prevent browning)
- 1/4 Beefsteak tomato
- 1 cup Greens or lettuce, mixed
- 2 tbsp Red onion
- 1 Egg, hard pre-cooked
- 1 tbsp Light ranch dressing, Kraft – 2 points
- 1/8 cup chickpeas
Total lunch points – MyWW Purple 6 points, MyWW Blue 6 points, MyWW Green 11 points.
Here are your Weight Watchers dinners for the week. Feel free to mix and match days to suit your schedule.
Monday – Slow Cooker Chicken Gyros and steamed California mix (broccoli, cauliflower, carrots) – MyWW Green 5 points, MyWW Blue 3 points, MyWW Purple 3 points
Tuesday – Easy Skillet Lasagna – MyWW Purple 5 points, MyWW Blue 8 points, MyWW Green 8 points, plus salad with light dressing – 2 points all plans for salad dressing.
Wednesday – WW Thai Chicken Sheet pan Meal – MyWW Green – 8, MyWW Blue – 6, MyWW Purple – 6, serve with Cauliflower rice – 0 points all plans.
Thursday – WW Buffalo Turkey Meatballs – MyWW Green – 1, MyWW Blue – 0, MyWW Purple – 0, Baked sweet potatoes – MyWW Purple 0 points, MyWW Blue 4 Points, MyWW Green 4 points
Friday – Cream Cheese Stuffed Everything Chicken – MyWW Green – 7 points, MyWW Blue – 5 points or MyWW Purple – 5 points, Roasted Brussels sprouts and butternut squash cubes with a sprinkle of fat free feta (MyWW Green – 2 points, MyWW Blue – 2 points, MyWW Purple – 2 points) and 1/4 cup Reduce Sugar Craisins (MyWW Purple – 5 points, MyWW Blue – 5 points, MyWW Green – 5 points), Tip – Trader Joe’s Everything Seasoning makes this recipe even easier.
Saturday – Weight Watchers Salsa Chicken – MyWW Blue – 0 points, MyWW Purple – 0 points, MyWW Green 5 points. Cauliflower rice – 0 points on all plans, black beans, corn salsa – MyWW Green 1 points, MyWW Blue 0 points, MyWW Purple 0 points.
Sunday – Weight Watchers Chicken Marsala – MyWW Green – 4 points, MyWW Blue – 2 points, MyWW Purple – 2 points, Weight Watchers Skinny Mashed Potatoes – MyWW Green – 5, MyWW Blue – 5, MyWW Purple 1, MyWW Steamed carrots – 0 points on all plans.
MyWW Side Dishes for Dinner
Steamed, roasted, or baked vegetables – 0 points
Bacon-wrapped asparagus – 1 pt per spear on all plans
Roasted Brussels sprouts and butternut squash cubes with a sprinkle of fat free feta (2 Freestyle points, MyWW Green – 2 points, MyWW Blue – 2 points, MyWW Purple – 2 points) and Craisins (2 Freestyle points, MyWW Purple – 5 points, MyWW Blue – 5 points, MyWW Green – 5 points)
Cauliflower rice – 0 points on all plans
Baked sweet potato, 1 medium, MyWW Purple 0 points, MyWW Blue 4 Points, MyWW Green 4 points.
Side salad with light or reduced fat Ranch, Cesar, or Italian dressing – 2 points on all plans
Monday – 1 T peanut butter with celery or apple – 3 points on all plans
Tuesday – Light string cheese – 1 point on all plans
Wednesday – Vegetables such as grape tomatoes, baby carrots, celery, and sugar snap peas with WW Ranch Dip – MyWW Blue 0 points, MyWW Green 1 point, MyWW Purple 0 points.
Thursday – Good Thins – 26 pieces, 4 points on all plans
Friday – Light string cheese – 1 point on all plans
Saturday – 5 oz wine – 4 points on all plans, 1 oz cheddar cheese – 4 points on all plans, 8 wheat thins, MyWW Green 2 points, MyWW Blue 2 points, MyWW Purple 2 points.
Sunday – 1 wedge Laughing cow cheese, 1 apple – 1 point on all plans
Premier Protein – 2 points on all plans (Try mixing into your coffee, hot or iced.)
Pretzels – 1 oz, 3 points on all plans
Almonds, whole, 7 – 1 point on all plans
Apples, bananas, strawberries, peaches, plums, grapes, raspberries, strawberries, blue berries – 0 points on all plans
Remember you have your weekly flex points to use if you are still hungry, as well as all the zero point fruits, vegetables (for Green), and (for Blue) proteins and proteins and grains (Purple).
Disclaimer – I am not a nutritionist or doctor. This meal plan is for informational uses only. This meal plan is not endorsed by WW. Consult your doctor for specific recommendations for you.
Weight Watchers 7 Day Meal Plan – Basic FREE Printable
Be sure to also download our free printable grocery list to make shopping a breeze.
Use this Weight Watchers 7 Day Meal Plan – Basic Freestyle to lose weight, feel great, and have an amazing WW week. I can’t wait to hear how it works for you.