It’s the start of a new year which means lots of people are renewing their goals to lose weight. This Weight Watchers 7 Day Meal Plan will be a huge help in your weight loss efforts.
Whether you are just getting started or have been doing Weight Watchers/WW for years, having a plan is always incredible helpful, and this Weight Watchers meal plan for 23 points will guide you to weight loss.
I call this our Basic Weight Watchers Freestyle 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.
If you WW meal plans and are especially busy, be sure to also check out our Weight Watchers On the Go (No Cook) Meal Plan.
WW Freestyle Meal Prep
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.
This WW 7 Day meal plan is the start of a series of WW meal plans. We would love to hear from you! What do you want included in meal plans? Share in the comments below.
- Do you want to see dinners included in meal plans?
- Do you want breakfast and lunch included?
- Do you like a full 7 day meal plan or would shorter be better?
Share your ideas in the comments below and help shape future meal prep plans for The Holy Mess website.
This WW Freestyle meal plan is created for each day to be exactly 23 points, which is the daily points allowance for many people. This does not mean you are only to eat 23 points. 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:
Weight Watchers 3 Day Zero Point Meal Plan
Weight Watchers Zero Point Meals and Snacks
Weight Watchers Banana Souffle
Weight Watchers Jerk Chicken Soup
FAQ about this Weight Watchers 7 Day Meal Plan
There are over 200 zero points foods with Weight Watchers Freestyle! Almost all fruits and vegetables are free, plus lean proteins like eggs, chicken breast, and beans. Get a complete list of the 200 free foods here.
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.
We used these glass meal prep containers. These plastic containers work also but aren’t quite as sturdy for long-term use. We like containers with a divider to keep foods separate when needed.
Weight Watchers 7 Day Meal Plan Freestyle
WW Freestyle Breakfast – Option 1
Dannon Light and Fit Greek Yogurt, Non-Fat, Flavor of Choice – 2 points
(Substitutions – Plain, Non-Fat Greek Yogurt with frozen, thawed, no sugar added berries – 0 points. Chobani, flavor of choice – 4 points)
Almonds, whole, ¼ cup – 4 points
Banana – 0 points
Total breakfast points – 6 points
WW Freestyle Breakfast – Option 2
Breakfast and Turkey Sausage Burritos – 6 points – Mission Carb Balance Tortillas or LaTortilla Factory recommended and use lean turkey sausage.
1 cup strawberries
WW Freestyle Lunch
WW Freestyle Zero Point Vegetable Soup – 1-2 cups, 0 points
WW Zero Point Vegetable Soup
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 – 2 points
- 3 oz Rotisserie chicken – use breast meat only, no skin – 0 points
- 1/4 Avocado – 3 points (dip in lemon or lime juice to prevent browning)
- 1/4 Beefsteak tomato – 0 points
- 1 cup Greens or lettuce, mixed – 0 points
- 2 tbsp Red onion – 0 points
- 1 Egg, hard pre-cooked – 0 points
- 1 tbsp Light ranch dressing, Kraft – 2 points
- 1/8 cup chickpeas – 0 points
Total lunch points – 7 points
WW Freestyle Dinner
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 – 7 points, steamed California mix (broccoli, cauliflower, carrots), 7 points total
Tuesday – Easy Skillet Lasagna – 7 points – salad with light dressing, 2 points – 9 points total
Wednesday – Pork Chops with Dijon Maple Sauce – 6 points, Bacon-wrapped asparagus – 1 pt per spear, 4 spears – 4 points, 10 points total
Thursday – WW Beef with Broccoli – 6 points, Cauliflower rice – 0 points, 6 points total
Friday – Cream Cheese Stuffed Everything Chicken – 5 points, Roasted Brussels sprouts and butter nut squash cubes with a sprinkle of feta (2 points) and craisins (2 points) – 4 points, 9 points total, Tip – Trader Joe’s Everything Seasoning makes this recipe even easier.
Saturday – Weight Watchers Salsa Chicken – 0 points, Cauliflower rice – 0 points, black beans, corn – 0 points
Sunday – Weight Watchers Chicken Marsala – 6 points, Weight Watchers Skinny Mashed Potatoes – 3 points, Steamed carrots – 0 points, total points – 9 points
WW Freestyle Side Dishes for Dinner
Steamed, roasted, or baked vegetables – 0 points
Bacon-wrapped asparagus – 1 pt per spear
Roasted Brussels sprouts and butter nut squash cubes with a sprinkle of feta (2 points) and craisins (2 points) – 4 points
Cauliflower rice – 0 points
Baked sweet potato, 1 medium, 4 points
Side salad with light or reduced fat Ranch, Cesar, or Italian dressing – 2 points
WW Freestyle Snacks
Monday – 1 T peanut butter with celery or apple – 3 points
Tuesday – Light string cheese – 1 point
Wednesday – Vegetables such as grape tomatoes, baby carrots, celery, and sugar snap peas with WW Ranch Dip – 0
Thursday – Good Thins – 26 pieces, 4 points
Friday – Light string cheese – 1 point
Saturday – 5 oz wine – 4 points, 1 oz cheddar cheese – 4 points, 8 wheat thins – 2 points, 10 points total
Sunday – 1 wedge Laughing cow cheese, 1 apple – 1 point
Additional Snack Options
Premier Protein – 2 points (Try mixing into your coffee, hot or iced.)
Pretzels – 1 oz, 3 points
Almonds, whole, 7 – 1 point
Applies, bananas, strawberries, peaches, plums, grapes, raspberries, strawberries, bluerries – 0 points
Halo Top Ice Cream – 1/2 cup – 2-3 points
Total daily points – 23 points each day
Remember you have your weekly flex points to use if you are still hungry, as well as all the fruits, vegetables, and protein foods on the WW 200 Zero Points foods list.
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 Freestyle – Basic FREE Printable
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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.
More Weight Watchers Posts You Will Love
Weight Watchers Zero Point Meal Plan
Weight Watchers – Why I Am Going Back
43 Tips from Weight Watchers Members for Weight Loss Success
Weight Watchers Zero Point Chili Recipe
5 Things I’m Embarrassed to Tell You About My Weight Loss Journey
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Hi,
Do you have any meal plans for vegetarians?
Unfortunately I don’t have any meal plans for vegetarians currently. It’s something I will keep in mind to create in the future.