Do you use your Instant Pot for healthy cooking with Weight Watchers? This helpful 7 day Weight Watchers Instant Pot Freestyle Meal Plan is written especially for you.

Weight Watchers Instant Pot 7 day meal plan
Complete IP + WW meal plan

Weight Watchers Meal Plans

By reader request, I’ve been creating meal plans for those who follow the WW Freestyle program. This meal plans have been super popular! Check them out here:

WW 7 Day Meal Plan – Basic

WW 3 Day Zero Point Meal Plan

I asked my readers what type of meal plan they would like to see next, and the hands-down winner was an Instant Pot meal plan.

I was happy to oblige because I’m a HUGE Instant Pot fan.

WW Instant Pot cooking
Weight Watchers + Instant Pot go together like peanut butter & jelly.

If you are new to Instant Pot cooking, but sure to check out these helpful posts:

Instant Pot – What the Heck is it and Do You Need One?

How to Get Started with Instant Pot Cooking

Meal Prep for Weight Loss with Your Instant Pot

In fact, I love Instant Pot cooking for healthy eating so much that my business partner and I created an entire course that is all about how to use your Instant Pot to lose weight. The Instant Pot for Weight Loss course has tons of tips, great recipes, and meal plans and all the recipes include WW points already calculated.

Click here to learn more about the Instant Pot for Weight Loss course.

Instant Pot for Weight Loss Online Course
This course guides you through using your Instant Pot for Weight Loss. All recipes have WW points included.

Why Use an Instant Pot with Weight Watchers?

You might wonder why the Instant Pot is so popular with Weight Watchers members.

You’ll quickly find that WW members love both the Instant Pot and Air Fryer for healthy cooking at home. (Read more about choosing an Air Fryer here, and get our list of top WW Air Fryer recipes here.)

These are some of the benefits of using an Instant Pot for Weight Watchers:

  • Meal prep healthy recipes so you have healthy food ready to go.
  • Make zero point soups.
  • Make healthy zero point foods like beans, spaghetti squash, and hard boiled eggs.

Using this Weight Watchers Instant Pot Meal Plan

What sets this meal plan apart from other Weight Watchers Instant Pot meal plans is that I have every meal and snack laid out for you, not just dinners. It’s easy to list a week or month’s worth of dinners, but there’s a lot more to WW success than just a healthy dinner.

Of course feel free to mix it up and change out ideas for what works for you. Just keep in mind to adjust points accordingly.

We make our meal plans for about 23 points per day, which is the lowest amount of points someone will have with WW in a given day.

Use your flex points for additional treats or times that hunger strikes, and if you get more than 23 points per day, add on an additional healthy snack or option with your meals.

Good Thins Corn Crackers, Sea Salt, 3.5 Ounce (Pack of 12)Good Thins Corn Crackers, Sea Salt, 3.5 Ounce (Pack of 12)Good Thins Corn Crackers, Sea Salt, 3.5 Ounce (Pack of 12)Kodiak Cakes Protein Pancake Power Cakes, Flapjack and Waffle Baking Mix, Buttermilk, 20 Ounce (Pack of 3)Kodiak Cakes Protein Pancake Power Cakes, Flapjack and Waffle Baking Mix, Buttermilk, 20 Ounce (Pack of 3)Kodiak Cakes Protein Pancake Power Cakes, Flapjack and Waffle Baking Mix, Buttermilk, 20 Ounce (Pack of 3)MIBOTE 14 Pieces Instant Pot Accessories Set Fits 5,6,8 Qt - Steamer Baskets, Springform Pan, Egg Steamer Rack, Egg Bites Mold, Dish Plate Clip, Kitchen Tong, Oven Mitts, Magnetic Cheat Sheets & MoreMIBOTE 14 Pieces Instant Pot Accessories Set Fits 5,6,8 Qt – Steamer Baskets, Springform Pan, Egg Steamer Rack, Egg Bites Mold, Dish Plate Clip, Kitchen Tong, Oven Mitts, Magnetic Cheat Sheets & MoreMIBOTE 14 Pieces Instant Pot Accessories Set Fits 5,6,8 Qt - Steamer Baskets, Springform Pan, Egg Steamer Rack, Egg Bites Mold, Dish Plate Clip, Kitchen Tong, Oven Mitts, Magnetic Cheat Sheets & More

 


Weight Watchers Instant Pot Recipes in this 7 Day Meal Plan

Here are the Instant Pot recipes used in 7 Day WW meal plan:

Instant Pot Chocolate Peanut Butter Oatmeal

Instant Pot Copycat Starbucks Egg Bites

Weight Watchers Zero Point Soup
Instant Pot WW Jerk Chicken Soup – zero points

Instant Pot Jerk Chicken Soup

Instant Pot Spaghetti Squash

Instant Pot “Refried” Beans

Instant Pot Salsa Chicken

Instant Pot Egg Roll Bowl

Instant Pot Pepperoncini Pot Roast

Instant Pot Italian Goulash


How to Meal Prep for your Instant Pot Meal Plan

If you know me, you know I’m a huge fan of meal prep. The more I can prepare my week’s meals in advance (or event the month’s meals with freezer cooking), the more successful I am at sticking with my daily points allowances.

To meal prep on the weekend before using this meal plan, here’s what to do:

  • Make IP Chocolate PB Oatmeal and portion into individual servings.
  • Make Instant Pot Starbucks Egg Bites.
  • Make Instant Pot Refried Beans.
  • Make Instant Pot Jerk Chicken soup.
  • Make Instant Pot Spaghetti squash. Shred and store in fridge.
  • Brown lean ground turkey or chicken breast for Egg Roll Bowl and Goulash.


Weight Watchers Instant Pot Freestyle 7 Day Meal Plan

Each day’s meal plan uses the Instant Pot at least once, if not several times for each day. Every day has around 23 points.

Remember that 35 flex points for the week are available to you. Use them on hungry days for additional servings or snacks, or for special occasions such as parties or going out to eat.

Day 1

Breakfast – Instant Pot Egg Bites – Egg bites are 1 point per bite. 5 bites – 5 points, berries of choice.

Instant Pot Starbucks Egg Bites
Instant Pot Copycat Starbucks Egg Bites – 1 point each

Lunch – Chicken Sausage – 1 serving, Broccoli, plus an apple, orange, or banana – 4 points

Dinner – Turkey burger (4 points) with flat out wrap (2 points), homemade sweet potato fries with 1 tsp olive oil (equal to one medium sweet potato – 4), steamed or roasted zucchini spears – 11 points

Snack – Light string cheese and turkey lunch meat roll up. – 3 points

Total daily points – 23 points

Day 2

Breakfast – Instant Pot Chocolate Peanut Butter Oats and a banana – 4 points

Lunch – Instant Pot WW Jerk Chicken Soup, 2 slices light bread, 5 Hershey milk or dark chocolate kisses – 7 points

Dinner – Instant Pot Spaghetti Squash with 1/2 cup Hunts Spaghetti sauce (2 points), ground chicken breast (cooked) and 2 T Parmesan cheese (2) – 4 points

Snack – WW Cranberry Vanilla Trifle – 6 points

Total daily points – 21 points

Day 3

Breakfast – Instant Pot Copycat Starbucks Egg Bites – 5 points (5 bites), berries of choice

Lunch – 2 Joseph’s oat bran and wheat tortilla (4), 1 cup fat free refried beans (Use canned or Instant Pot “Refried” Beans recipe), 1/4 cup shredded cheddar cheese (4 points), salsa, cantaloupe – 8 points

Dinner – Instant Pot Egg Roll in a Bowl (0 points when you use extra lean ground chicken or turkey breast), 3 egg roll wrappers sliced and baked 3-4 minutes at 400 to make chips (3) – 3 points

Snack – apple slices with 2 T natural peanut butter – 6 points

Total daily points – 22 points

Day 4

Breakfast – Instant Pot Chocolate Peanut Butter Oats, banana – 4 points

Instant Pot Chocolate PB Oatmeal
WW Chocolate PB Oatmeal in IP

Lunch – Weight Watchers Instant Pot Jerk Chicken Soup, 1/2 cup low fat 1% cottage cheese with 1 cup cubed cantaloupe or honeydew, 1 Built Bar, flavor of choice (3 points) – 6 points

Dinner – Salsa Chicken Bowls – Instant Pot Salsa Chicken, 1/2 cup Instant Pot brown rice, cooked, topped with plain Greek yogurt, lettuce, tomato, and salsa – 4 points

Snack – Good Thins (41 pieces – 3 points), 1 ounce cheddar or Colby cheese (4 points), 15 slices turkey pepperoni (2 points) – 9 points

Total daily points – 23 points

Day 5

Breakfast – Instant Pot Copycat Starbucks Egg Bites – 5 points (5 bites), berries of choice

Lunch – Greek salad – romaine lettuce, tomato, cucumber, red onion, 6 green or black olives (1 point), 1/4 cup crumbled feta (3 points) , 2 T fat free Italian dressing (0 points), 1 Joseph’s pita bread (1 point) – 5 points

Dinner – 3 Pancakes prepared with Kodiak mix (5 points) topped with sliced bananas and strawberries, 1/4 cup sugar free pancake syrup (1 point) , 3 slices bacon (5 points) – 11 points

Snack – Apple or banana slices dipped in 2 T PB2 (1) mixed with 2 T almond milk or water – 1 point

Total – 22 daily points

Day 6

Breakfast – Vegetable Omelet – 3 eggs, spinach, mushrooms, and onions cooked with 2 tsp olive oil, 1/4 cup shredded cheddar (4 points) – 7 points

Lunch – Instant Pot Jerk Chicken Soup, 1 cup frozen mango, thawed, mixed with 1 cup plain, non-fat Greek yogurt – 0

Dinner – Instant Pot Pepperoncini Pot Roast 3 ounces (7 points) served with 1/2 cup roasted potatoes, carrots, celery, and onions and drippings/gravy (4 points) – 11 points

Snack – Jolly Time Healthy Pop 100 popcorn bag or 3 cups plain, air-popped popcorn – 3 points

Total – 21 daily points

Day 7

Breakfast – 1 container Dannon Light n Fit Greek yogurt, 2 T mixed nuts – 5 points

Instant Pot Goulash is a hearty dinner.
IP Goulash is so hearty.

Lunch – Weight Watchers tuna or chicken salad – 1 can tuna or chicken, 1 hard boiled egg, 1/2 cup plain, non-fat Greek yogurt, 1 pickle, chopped, 2 T light mayo or miracle whip, served with 5 saltines – 5 points

Dinner – Instant Pot Italian Goulash (use lean ground turkey breast) served with roasted zucchini, red onion, and cauliflower – 12 points

Snack – 1 light string cheese (1 point) with apple

Total – 23 daily points

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.

Do you use your Instant Pot for Weight Watchers? What’s your favorite recipe? Share in the comments below.

Free Printable Weight Watchers Instant Pot Meal Plan

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Free printable Weight Watchers Instant Pot 7 day meal plan

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WW Freestyle Resources

Free WW Facebook group – Click here to join.

Click here to join WW and get a discount on the first month.

Instant Pot for Weight Loss Facebook group


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Free WW Freestyle meal plan for Instant Pot

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