WW members! Let’s lose weight with pressure cooking.
Here are 15 WW Instant Pot recipes that are delicious and easy to make, plus a complete WW 7 day meal plan that includes healthy Instant Pot breakfasts, lunches, dinners, and snacks that all have WW points included.
If you are a Weight Watchers member, this helpful 7 day Weight Watchers Instant Pot Meal Plan is written especially for you.
- Why Pressure Cooking is Great for Weight Watchers
- Weight Watchers Meal Plans
- How to Use this WW Instant Pot Meal Plan
- Weight Watchers Instant Pot Recipes in this 7 Day Meal Plan
- How to Meal Prep for your Instant Pot Meal Plan
- Weight Watchers Instant Pot 7 Day Meal Plan
- Free Printable Weight Watchers Instant Pot Meal Plan
Why Pressure Cooking is Great for 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.
- There are lots of wonderful WW Instant Pot recipes now available, such as these 10 WW Instant Pot favorites.
Weight Watchers Meal Plans
If you are new to WW or recently returning, you know that learning all about how to follow the program can be a bit overwhelming. I’ve created these WW meal plans just for you. Even if you’ve been a Weight Watchers member for years, we all appreciate ideas for new WW recipes that are low in points and taste great.
By reader request, I’ve been creating meal plans for those who follow the Weight Watchers plan.
These meal plans have been super popular with WW members. Check them out here:
WW 7 Day Meal Plan – Basic – This meal plan is a basic, healthy 7 day WW plan with easy foods and recipes.
WW 3 Day Zero Point Meal Plan – If you want to eat especially low in points/calories, this is the meal plan for you.
WW 14 Day Whole Foods Meal Plan – No processed foods here! Enjoy a two week meal plan of all real, whole foods and stay on track.
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.
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.
How to Use this WW 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 delicious but relatively low in points. Use your weekly points for additional treats or times that hunger strikes, and if you get more points per day, add on an additional healthy snack or option with your meals.
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 – This oatmeal tastes like a Haystack cookie or a Reeses in a bowl, and it’s just 4 points.
Instant Pot Copycat Starbucks Egg Bites – Popular at Starbucks, these egg bites are extra healthy and full of protein.
Instant Pot Jerk Chicken Soup – Enjoy a delicious bowl of hearty soup with spicy (but not overly so) flavors. Click the link in the recipe card to get your exact points.
Instant Pot Spaghetti Squash – Spaghetti squash is a wonderful pasta alternative and cooks easily in your pressure cooker. Zero points on all plans.
Instant Pot “Refried” Beans – These beans are wonderfully hearty and economical cooked in the Instant Pot.
Instant Pot Salsa Chicken – This recipe is a staple at our house because it’s just a few ingredients and zero points on Blue and Purple. Eat it over rice, quinoa, or make burrito bowls. Click the link in the recipe card to get your exact points.
Instant Pot Egg Roll Bowl – Enjoy the delicious flavor of your favorite egg roll in this bowl version that comes together in your pressure cooker in minutes.
Instant Pot Pepperoncini Pot Roast – Also called Mississippi Mud Post Roast, this roast has a bit of zing but isn’t overly spicy. My family loves it. Click the link in the recipe card to get your exact points.
Instant Pot Italian Goulash – This pressure cooker goulash is total comfort food and easy to make. Click the link in the recipe card to get your exact points.
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:
- Create a grocery list and grocery shop. (Use our handy printable grocery planner here.)
- 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.
Meal prep and freezer cooking have been a big part of my WW success and my ability to lose 100 pounds and keep it off. This post has even more meal prep help and you can download a free IP freezer cooking plan here. Typically I meal prep on the weekends and once every couple months, I do a huge batch cooking day where I prepare a month’s worth of healthy dinners from the freezer.
Weight Watchers Instant Pot 7 Day Meal Plan
Each day’s meal plan uses the Instant Pot at least once, if not several times for each day.
Remember that weekly WW flex points 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 – Starbucks Copycat Egg Bites and Turkey Burgers
WW Breakfast – Instant Pot Egg Bites – Egg bites are 1 point per bite for MyWW Blue & Purple and 2 for MyWW Green. Add berries of choice 0 points per serving. For 3 egg bites and berries – MyWW Green – 6 points, MyWW Blue – 3 points, MyWW Purple – 3 points.
WW Lunch – Chicken Sausage – 1 serving, Broccoli, plus an apple, orange, or banana – 5 points Total
WW Dinner – Turkey burger with flat out wrap, homemade sweet potato fries with 1 tsp olive oil (equal to one medium sweet potato – MyWW Green 9 points, MyWW Blue 9 points, MyWW Purple 1 point), steamed or roasted zucchini spears. Total – MyWW Green – 15 points, MyWW Blue – 15 points, MyWW Purple – 7 points.
WW Snack – Light string cheese and turkey lunch meat roll up. – 2 point on all MyWW color plans.
Total daily points – MyWW Green 28 points, MyWW Blue 25 points, MyWW Purple 17 points.
Day 2 – WW Chocolate Oats & Chicken Soup
Breakfast – Instant Pot Chocolate Peanut Butter Oats and a banana – This recipe is MyWW Green – 4 points, MyWW Blue – 4 points, MyWW Purple – 1 point. Click the link in the recipe card to get your exact points.
Lunch – Instant Pot WW Jerk Chicken Soup, – Zero points on MyWW Blue and Purple plans and 3 points on MyWW Green plan. 1 slices light bread – (1 point on all MyWW color plans), 5 Hershey milk or dark chocolate kisses – (MyWW Green 6 points, MyWW Blue 8 points, MyWW 8 points). Total MyWW Green – 10 points, MyWW Blue – 9 points, MyWW Purple – 9 points. Click the link in the recipe card to get your exact points.
Dinner – Instant Pot Spaghetti Squash with 1/2 cup Hunts Spaghetti sauce (2 points), 3 ounces ground chicken breast (cooked) and 2 T Parmesan cheese (2) – MyWW Green -8 points, MyWW Blue – 4 points, MyWW Purple – 4 points.
Snack – WW Cranberry Vanilla Trifle – MyWW Green – 7 points, MyWW Blue – 7 points, MyWW Purple – 7 points. Click the link in the recipe card to get your exact points.
Total daily points – MyWW Green 29 points, MyWW Blue 24 points, MyWW Purple 21 points.
Day 3 – Egg Roll in a Bowl
WW Breakfast – Instant Pot Egg Bites – Egg bites are 1 point per bite for MyWW Blue & Purple and 2 for MyWW Green. Add berries of choice 0 points per serving. For 3 egg bites and berries – MyWW Green – 6 points, MyWW Blue – 3 points, MyWW Purple – 3 points.
Lunch – 2 Joseph’s oat bran and wheat tortilla, (2 points on all MyWW color plans) 1 cup fat free refried beans (Use canned or Instant Pot “Refried” Beans recipe) (MyWW Green 3 points, MyWW Blue – 0 points, MyWW Purple – 0 points), 1/4 cup shredded cheddar cheese ( 4 points on all MyWW color plans ), salsa, cantaloupe – MyWW Green – 9 points, MyWW Blue – 6 points, MyWW Purple 6 points.
Dinner – Instant Pot Egg Roll in a Bowl (0 points on Blue and Purple 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 points on all MyWW color plans) – MyWW Green – 5 points, MyWW Blue – 3 points, MyWW Purple – 3 points.
Snack – Apple slices with 2 T natural peanut butter – 6 points on all MyWW color plans.
Total daily points – MyWW Green – 26 points, MyWW Blue – 18 points, MyWW Purple – 18 points.
Day 4 – WW Salsa Chicken
Breakfast – Instant Pot Chocolate Peanut Butter Oats, banana – 4 points on MyWW Green and Blue and just 1 point on MyWW Purple. WW Personal Points will vary.
Lunch – Weight Watchers Instant Pot Jerk Chicken Soup (zero points on MyWW Blue and MyWW Purple plans, and a reasonable 3 points on MyWW Green plan. WW Personal Points will vary. Click the link in the recipe card to get your exact points. ), 1/2 cup low fat 1% cottage cheese (2 points on all MyWW color plans), with 1 cup cubed cantaloupe or honeydew, 1 Built Bar, flavor of choice (3 points on all MyWW plans) – MyWW Green 8 points, MyWW Blue 5 points, MyWW Purple 5 points.
Dinner – Salsa Chicken Bowls – Instant Pot Salsa Chicken ( MyWW Purple – 0 points per serving. MyWW Blue – 0 points per serving. MyWW Green – 5 points per serving. WW Personal Points will vary. Click the link in the recipe card to get your exact points.) 1/2 cup Instant Pot brown rice (MyWW Green 7 points, MyWW Blue 7 points, MyWW Purple 0 points), cooked, topped with plain Greek yogurt, lettuce, tomato, and salsa – MyWW Green 12 points, MyWW Blue 7 points, MyWW Purple 0 points.
Snack – Good Thins (41 pieces – 3 points), 1 ounce cheddar or Colby cheese (4 points), 15 slices turkey pepperoni (MyWW Green 2 points, MyWW Blue 2 points, MyWW Purple 0 points) – Total- MyWW Green 9 points, MyWW Blue 9 points, MyWW Purple 7 points.
Total daily points – MyWW Green 33 points, MyWW Blue 25 points, MyWW Purple 13 points.
Day 5 – Kodiak Pancakes & Bacon
WW Breakfast – Instant Pot Egg Bites – Egg bites are 1 point per bite for MyWW Blue & Purple and 2 for MyWW Green. Add berries of choice 0 points per serving. For 3 egg bites and berries – MyWW Green – 6 points, MyWW Blue – 3 points, MyWW Purple – 3 points.
Lunch – Greek salad – romaine lettuce, tomato, cucumber, red onion, 6 green or black olives (1 point on all MyWW color plans), 1/4 cup crumbled feta (4 points on all MyWW color plans, ) , 2 T fat free Italian dressing (1 point on all MyWW color plans), 1 Joseph’s pita bread (1 point) – Total – MyWW Green 7 points, MyWW Blue 7 points, MyWW Purple 7 points.
Dinner – 3 Pancakes prepared with Kodiak mix (6 points on all MyWW color plans) 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 daily points – MyWW Green 25 points, MyWW Blue 22 points, MyWW Purple 22 points.
Day 6 – Weight Watchers Pot Roast
Breakfast – Vegetable Omelet – 3 eggs, spinach, mushrooms, and onions cooked with 2 tsp olive oil, 1/4 cup shredded cheddar (4 points) – MyWW Green 9 points, MyWW Blue 5 points, MyWW Purple 5 points.
Lunch – Instant Pot Jerk Chicken Soup, (zero points on MyWW Blue and MyWW Purple plans, and a reasonable 3 points on MyWW Green plan) 1 cup frozen mango, thawed, mixed with 1 cup plain, non-fat Greek yogurt – 0 MyWW Green 3 points, MyWW Blue 0 points, MyWW Purple 0 points. Click the link in the recipe card to get your exact points.
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 on all MyWW color plans. Click the link in the recipe card to get your exact points.
Snack – Jolly Time Healthy Pop 100 popcorn bag or 3 cups plain, air-popped popcorn – 3 points.
Total Daily Points – MyWW Green 23 points, MyWW Blue 19 points, MyWW Purple 19 points.
Day 7 – WW Goulash Recipe
Breakfast – 1 container Dannon Light n Fit Greek yogurt, 2 T mixed nuts – 5 points on all MyWW color plans.
Lunch – Weight Watchers Tuna Salad – may substitute chicken breast if desired. MyWW Purple 0 points, MyWW Blue 0 points, MyWW Green 1 points. Click the link in the recipe card to get your exact points.
Dinner – Instant Pot Italian Goulash (use lean ground turkey breast) served with roasted zucchini, red onion, and cauliflower – MyWW Green – 8 points, MyWW Blue – 7 points, MyWW Purple – 7 points. Click the link in the recipe card to get your exact points.
Snack – 1 light string cheese (1 point) with apple.
Total Daily Points – MyWW Green 15 points, MyWW Blue 13 points, MyWW Purple 13 points. Click the link in the recipe card to get your exact 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
Click here to download a free printable copy of this Weight Watchers Instant Pot meal plan.
$1.99
$0.00
WW Resources & Support
Free WW Facebook group – Click here to join.
Click here to join WW and get a discount on the first month.
More Weight Watchers Posts for You
7 Tips Every Weight Watchers Member Should Know
Top 5 WW Recipes Shared at Meetings
I plan on making the spaghetti with meat sauce from the 7-day family friendly dinner meal plan. I love using my instant pot for meals.
Hi,
Is here any alternate to Salsa Chicken Bowls? Please let me know. Thanks
Since those are zero points, I would suggest another zero point meal such as WW turkey chili or WW bean soup. The recipes are listed on my site.