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.
- New WW Personal Points Program for 2021 and 2022
- How to Meal Prep for Weight Watchers
- How to Lose Weight with a 7 Day Low Point Meal Plan
- Frequently Asked Questions about Using a WW Meal Plan
- WW Zero Point Foods
- More WW Meal Plans
- Weight Watchers 7 Day Meal Plan
- WW Breakfasts
- WW Personal Points Lunch
- WW Easy Dinner Recipes
- WW Side Dishes for Dinner
- WW Snacks
- WW Desserts
- Weight Watchers 7 Day Meal Plan & Recipes – Basic FREE Printable
- More WW Recipes and Meal Plans
I call this our Basic Weight Watchers WW 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.
New WW Personal Points Program for 2021 and 2022
In November of 2021, WW unveiled a new program called WW Personal Points. This program gives each member an individualized assessment quiz and you have your own unique daily points and zero point food list.
Since each person’s list is unique to them, your points on this 7 day meal plan will be a little different from anyone else’s, but all will be within your daily points budget.
For the points for each recipe, click the link to be taken to the recipe. In the recipe box, we have a link where you can find your exact personal points in the WW app.
How to Meal Prep for Weight Watchers
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 choose meals that are simple to prepare, taste great, and are low in points. Here are even more WW low point dinner ideas for every night of the week.
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.
I recommend grocery shopping on the weekends (either in stores or order groceries) and do some meal prep.
Here are some foods that work great for WW weekend meal prep.
WW Meal Prep List
- Hard boil eggs
- Chop raw vegetables to serve in salads or raw with dip like ranch dip or fat-free hummus
- Wash and chop fruit for snacks and salads
- Cook brown rice (I use my Instant Pot).
- Roast baked potatoes
- Make a batch of vegetable soup
- Make protein bento boxes for the week’s lunches
How to Lose Weight with a 7 Day Low Point Meal Plan
Print the basic meal plan below the write your grocery list and plan when you will meal prep.
We kept the points fairly low on this meal plan. This does not mean you are only to eat the points indicated. Use your weekly 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 because I love to use WW meal prep to keep things simple. If you are looking for similar swaps, check out these posts:
Frequently Asked Questions about Using a WW Meal Plan
Here are answers to questions we receive most often about Weight Watchers 7 day meal plans.
With the new WW Personal Points plan, each person has a unique set of zero point foods. All members have free vegetables. Other options of zero point foods include fruit, lean proteins like chicken breast, eggs and non-fat yogurt and whole grains like oatmeal, whole wheat pasta, and potatoes. New for 2021 is the addition of avocado as a possible zero point food.
You can expect to lose 1-5 pounds if you follow this meal plan exactly. Check with your doctor before you begin. This is not medical advice.
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 points. Feel free to add other snacks using your weekly flex points, or snack on zero point foods from your personal list. Fruits and vegetables make great snacks.
WW Zero Point Foods
Check out this complete list of all the zero point foods with WW Personal Points. Get 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 basic meal plan for WW Personal Points to keep you full and satisified while you drop pounds.
Eat the same breakfast or eat one breakfast one day and the other the next day.
Dannon Light and Fit Greek Yogurt, Non-Fat, Flavor of Choice – 2 points on all WW color plans, Personal Points may vary.
Almonds, whole, ¼ cup – 3 points on all WW color plans, Personal Points may vary.
Banana – 0-3 points on all WW color plans, Personal Points may vary.
1 cup strawberries 0-2 points on all WW color plans, Personal Points may vary.
WW Personal Points Lunch
WW Freestyle Zero Point Vegetable Soup – 1-2 cups, 0 points on all WW color plans, Personal Points may vary.
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.
WW Chicken Cobb Salad ingredients:
WW Easy Dinner Recipes
Here are your Weight Watchers dinners for the week. Feel free to mix and match days to suit your schedule. Click on each recipe link and scroll to the recipe box to get a link that takes you to your own Personal Points in the WW app.
Monday – Slow Cooker Chicken Gyros
and steamed California mix (broccoli, cauliflower, carrots)
Tuesday – Easy Skillet Lasagna
plus salad with light dressing
Wednesday – WW Thai Chicken Sheet pan Meal
with brown rice
Thursday – WW Buffalo Turkey Meatballs
and baked sweet potatoes
and roasted brussels sprouts and butternut squash cubes with a sprinkle of fat free feta and 1/4 cup Reduce Sugar Craisins. Tip – Trader Joe’s Everything Seasoning makes this recipe even easier or use our recipe to make your own everything but the bagel seasoning.
Saturday – Weight Watchers Salsa Chicken
Cauliflower rice, black beans, corn, salsa
Sunday – Weight Watchers Chicken Marsala
Weight Watchers Skinny Mashed Potatoes and steamed carrots
WW Side Dishes for Dinner
Pick a tasty low point side dish to go with your dinner each night.
- Steamed, roasted, or baked vegetables – 0 points on all WW color plans, Personal Points may vary.
- Bacon-wrapped asparagus – 1 pt per spear
- on all WW color plans, Personal Points may vary.
- Roasted Brussels sprouts and butternut squash cubes with a sprinkle of fat free feta and Craisins
- Cauliflower rice – 0 points on on all WW color plans, Personal Points may vary.
- Baked sweet potato, 1 medium
- Side salad with light or reduced fat Ranch, Cesar, or Italian dressing
Choose snacks to keep you full and give you energy for your busy day.
- 1 T peanut butter with celery or apple
- Light string cheese
- Vegetables such as grape tomatoes, baby carrots, celery, and sugar snap peas with WW Ranch Dip
- Good Thins – 26 pieces
- 5 oz wine, 1 oz cheddar cheese, 8 wheat thins
- 1 wedge Laughing cow cheese, 1 apple
- Premier Protein – 2 points on all WW color plans, Personal Points may vary. (Try mixing into your coffee, hot or iced.)
- Pretzels – 1 oz
- Almonds, 1/4 cup sliced
- Apples, bananas, strawberries, peaches, plums, grapes, raspberries, strawberries, blue berries
Remember you have your weekly flex points to use if you are still hungry, as well as all the zero point fruits, vegetables, protein and grains your personal points allow.
Want to include dessert in your meal plan? I say go for it! As someone who is maintaining a 100 pound weight loss, I regularly eat dessert.
- WW Banana Soufflé – zero points on all WW color plans, Personal Points may vary.
- WW banana nice cream
- Copycat Aldi Brownie Batter Hummus – low points, great dip for fruit
Weight Watchers 7 Day Meal Plan & Recipes – Basic FREE Printable
$0.00 – FREE!
Be sure to also download our free printable grocery list to make shopping a breeze.
Use this Weight Watchers 7 Day Meal Plan – Basic to lose weight, feel great, and have an amazing W W week. I can’t wait to hear how it works for you.
More WW Recipes and Meal Plans
WW Apple Broccoli Salad – most popular salad recipe