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.

Weight Watchers 7 Day Meal Plan Freestyle Basic with Printable

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.

Did you know WW is rolling out a new program?

MyWW is the new Weight Watchers program for 2019 and 2020. Members will be able to choose between the Green, Blue, and Purple plans starting November 11, 2019.

Click here for all the details about the new MyWW program.

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

What foods are free on Weight Watchers?

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.

How much weight can you lose on a week of Weight Watchers with this meal plan?

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.

What if I don’t like some foods on this WW meal plan?

No problem. Simply swap for a food that you do enjoy that is the same or similar amount of points.

What snacks can I eat with this meal plan?

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.

What meal prep containers do you recommend?

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.

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 On the Go, No Cook Meal Plan

Weight Watchers 7 Day Instant Pot Meal Plan

Weight Watchers 7 Day Real Food Meal Plan

Weight Watchers 3 Day Zero Point Meal Plan

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

Weight Watchers Vegetable Soup

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.

Weight Watchers Meal Prep Cobb Salad
Make all the week’s lunches with this easy meal prep salad.
  • 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.

SaturdayWeight Watchers Salsa Chicken – 0 points, Cauliflower rice – 0 points, black beans, corn – 0 points

SundayWeight 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

Weight Watchers 7 Day Meal Plan printable
Print this free 7 Day Meal Plan by clicking the button below.



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.



Do you love zero point recipes? Be sure to check out our Zero Point Cookbook for even more delicious recipes that are zero WW Freestyle Smart Points.

Zero Points Cookbook



More Weight Watchers Posts You Will Love

Top 10 Best Weight Watchers Products to Buy on Amazon – WW Must Haves!

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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Free Weight Watchers Hacks!

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*Low point snacks & recipes to keep you full and satisfied.

*The best foods to eat when you are following the WW program.

*Tips & insider tricks to make following the Weight Watchers program easier and more enjoyable.

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