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 MyWW 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.

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

Why Pressure Cooking is Great for MyWW

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.

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.

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

By reader request, I’ve been creating meal plans for those who follow the MyWW program for Green, Blue, and Purple. This 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. This WW plan has 3 days of all zero point on Blue and Purple/low point on Green foods.

WW Real Food Meal Plan – No processed foods here! Enjoy 7 days 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

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.

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.


Using 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 flex 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.

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 – This oatmeal tastes like a Haystack cookie or a Reeses in a bowl, and it’s just 4 points on MyWW Green and Blue and just 1 point on MyWW Purple.

Instant Pot Copycat Starbucks Egg Bites – Popular at Starbucks, these egg bites are extra healthy and full of protein. MyWW Green – 2 point per Egg Bite, MyWW Blue – 1 point per Egg Bite, MyWW Purple – 1 point per Egg Bite

Weight Watchers Zero Point Soup - Jerk chicken soup in a bowl with lime.
Instant Pot WW Jerk Chicken Soup – zero points

Instant Pot Jerk Chicken Soup – Enjoy a delicious bowl of hearty soup with spicy (but not overly so) flavors. Zero points on MyWW Blue and MyWW Purple plans, and a reasonable 3 points on MyWW Green plan.

Instant Pot Spaghetti Squash – Spaghetti squash is a wonderful pasta alternative and cooks easily in your pressure cooker. Zero points on all MyWW color plans.

Instant Pot “Refried” Beans – These beans are wonderfully hearty and economical cooked in the Instant Pot. MyWW Green – 5 points, MyWW Blue – 0 points, MyWW Purple – 0 points.

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. MyWW Green – 5 points, MyWW Blue – 0 points, MyWW Purple – 0 per serving.

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. MyWW Green – 2 points, MyWW Blue – 0 points, MyWW Purple – 0 points.

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. MyWW Green – 11 points, MyWW Blue – 11 points, MyWW Purple – 11 points.

Instant Pot Italian Goulash – This pressure cooker goulash is total comfort food and easy to make. MyWW Green – 8 points, MyWW Blue – 7 points, MyWW Purple – 7 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:

  • 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 Freestyle 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 BreakfastInstant 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.

Instant Pot Starbucks Egg Bites for WW on a plate with pressure cooker
Instant Pot Copycat Starbucks Egg Bites – 1 point each

WW LunchChicken Sausage – 1 serving, Broccoli, plus an apple, orange, or banana – 5 points Total on all MyWW color plans.

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

BreakfastInstant Pot Chocolate Peanut Butter Oats and a banana – This recipe is MyWW Green – 4 points, MyWW Blue – 4 points, MyWW Purple – 1 point.

LunchInstant 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.

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.

SnackWW Cranberry Vanilla Trifle – MyWW Green – 7 points, MyWW Blue – 7 points, MyWW Purple – 7 points.

Total daily points – MyWW Green 29 points, MyWW Blue 24 points, MyWW Purple 21 points

Day 3 – Egg Roll in a Bowl

WW BreakfastInstant 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.

DinnerInstant 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.

Instant Pot Chocolate PB Oatmeal in a blue bowl
WW Chocolate PB Oatmeal in IP

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), 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) 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.

SnackGood 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 BreakfastInstant 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

Dinner3 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

LunchInstant 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

DinnerInstant 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

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

Instant Pot Goulash is a hearty dinner. Served in an orange bowl with chunks of tomato and spiral pasta.
IP Goulash is so hearty.

LunchWeight Watchers Tuna Salad – may substitute chicken breast if desired. MyWW Purple 0 points, MyWW Blue 0 points, MyWW Green 1 points. 

DinnerInstant 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.

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

Total Daily Points – MyWW Green 15 points, MyWW Blue 13 points, MyWW Purple 13 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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