This Weight Watchers 7 Day On the Go Meal Plan includes breakfasts, lunches, dinners, and snacks. Each day is around 23-32 smart points (Personal Points may vary), leaving you extra flex points for additional treats or snacks if needed.
If you are looking for a meal plan that follows WW points but is quick and easy foods that you can eat on the go that require little to no cooking, this is the meal plan for you.
Meal plan updated 2/2022 for Personal Points plan.
Weight Watchers Easy Recipes and Meal Plan
The following WW 7 day meal plan is super-easy with no cooking required.
All the foods are items that can be quickly thrown together for a work lunch or popped into the microwave for a quick meal before heading to a meeting or kids’ soccer game.
This meal plan includes eating out, processed foods, frozen meals, and fast food. Maybe these aren’t the most healthy foods to choose. But sometimes…life is life and we need quick and easy options.
Plus, one of the amazing things about the WW program is that it can fit into any lifestyle.
This grab and go Weight Watchers Meal Plan for 23 points on Blue (30 on Green and 16 on Purple. Personal Points may vary.) includes the protein, healthy fat, whole grains, and fruits and vegetables you need as part of a balanced diet.
Weight Watchers Meal Prep
Prep these protein boxes for a week of healthy lunches.
I’m a big fan of meal prep for weight loss success. Typically I either do once a month cooking of all our family’s dinners (and I highly recommend Once a Month Meals for this) or I do the week’s meal prep on the weekends.
This meal plan is so easy that barely any meal prep is required, but I do recommend that you hard boil the eggs and prepare the Starbucks Copycat Bistro Boxes in advance. This is such an easy Weight Watchers lunch recipe for the most busy days.
On the Go Weight Watchers Foods to Keep on Hand
Here are some foods I recommend you keep on hand for easy, low-point meal and snack options and many are included in this 7 day meal plan.
- Bananas
- Apples
- Grapes
- Berries, fresh
- Berries, mixed, frozen
- Baby Carrots
- Sugar Snap Peas
- Grape or cherry tomatoes
- Bagged, pre-washed salad
- Quest Chocolate Milkshake Protein Powder
- Almond Breeze – I prefer Vanilla unsweetened
- PB2 Powdered Peanut Butter
- Wholly Guacamole
- Jimmy Dean Turkey Sausage, Egg White, and Cheese Sandwich (frozen)
- Premier Protein
- Joseph’s pitas and multigrain flatbreads
- WW Smart Ones meals (frozen)
- Plain, non-fat Greek yogurt
- 1 Jennie-O 93% lean all white meat turkey burger
- whole wheat sandwich thins
- Green Giant Veggie Tots – Broccoli
- Nabisco Good Thins Corn and Sea Salt
- Salsa
- Ham (buy the pre-diced kind to make it easy)
- Eggs
- Halo Top ice cream
- Eggo Nutri-Grain or Kodiak Low fat whole grain waffles
- Ready cooked bacon
- Canned tuna or chicken breast
- Steam Fresh broccoli or other vegetables
- Jolly Time 100 calorie mini-bag popcorn
Premier Protein 30g Protein Shake, Caramel, 11.5 fl oz Shake, (12 count)
Good Thins Gluten Free Sea Salt Corn Crackers (Pack of 12)Joseph’s Low Carb 4 Pack Value Variety Bundle, Flax Oat Bran Whole Wheat Lavash Bread (8 Squares) and Pita Bread (12 Loaves)Bell Plantation PB2 Powdered Peanut Butter, 16 oz (Pack of 2)Almond Breeze Almondmilk 3 Flavor Sampler Bundle, (2) Each: Vanilla, Chocolate, Unsweetened Vanilla, 8 fl oz
Weight Watchers Meal Plan for a Busy Week
Day 1 – Monday
Breakfast – Smoothie made with 1 scoop Quest chocolate milkshake protein powder (1 point), 1 cup unsweetened Almond Breeze (1 point), 1 cup ice, 2 T PB2 (2 points). Serve with a whole banana or apple – MyWW Blue – 3 points, MyWW Green – 3 points, MyWW Purple – 3 points. Personal Points may vary.
Lunch – WW Protein Bistro Box – Starbucks Copycat, 1 peach, MyWW Blue – 5 points, MyWW Green – 9 points, MyWW Purple – 5 points. Personal Points may vary.
Dinner – Wendy’s Apple Pecan Chicken Salad (Half) with one dressing packet, 1 small Wendy’s chili – MyWW Blue 12 points, MyWW Purple – 12 points, MyWW Green – 14 points. Personal Points may vary.
Snack – Baby carrots and cucumber slices dipped in 2 T Wholly Guacamole (2 points) MyWW Green – 2 points, MyWW Blue – 2 points, MyWW Purple – 2 points. Personal Points may vary.
Total daily points – 24 Freestyle points – Personal Points May vary.
MyWW Blue – 23 daily points, MyWW Green – 28 daily points, MyWW Purple – 23 daily points. Personal Points may vary.
Day 2 – Tuesday
Breakfast – Jimmy Dean Turkey Sausage, Egg White, and Cheese Sandwich, 1 bunch grapes – MyWW Purple 9, MyWW Blue 9 points, MyWW Green 9 points. Personal Points may vary.
Lunch – WW Protein Bistro Box – Starbucks Copy Cat, 1 banana – MyWW Blue – 5 points, MyWW Green – 9 points, MyWW Purple – 5 points. Personal Points may vary.
Dinner – WW Smart Ones Favorites Santa Fe Style Rice and Beans, salad with lettuce, tomatoes, cucumbers, shredded carrots, salsa, 1 Joseph’s multigrain flatbread, cut into chips and baked – MyWW Green – 10 points, MyWW Blue – 9 points, MyWW Purple – 9 points. Personal Points may vary.
Tip – Cook meal and pour over salad for a taco salad, or serve salad on the side with salsa as the dressing.
Snack – WW Zero Point Banana Souffle
MyWW Blue – 0 point, MyWW Green – 4 points, MyWW Purple – 0 points. Personal Points may vary.
Total daily points –
MyWW Blue Daily – 23 points, MyWW Purple Daily – 23 points, MyWW Green Daily – 32 points. Personal Points may vary.
Day 3 – Wednesday
Breakfast – Greek yogurt parfait – 1 cup plain Greek yogurt mixed with 1 cup frozen, thawed mixed berries, drizzled with 2 tsp honey – MyWW Purple – 3 points, MyWW Blue – 3 points, MyWW Green – 6 points. Personal Points may vary.
Lunch – WW Bistro Box (5 points), 1 cup sugar snap peas with 2 T Wholly Guacamole (2 points) – MyWW Blue – 7 points, MyWW Green – 11 points, MyWW Purple – 7 points. Personal Points may vary.
Dinner – 1 Jennie-O 93% lean all white meat turkey burger (grill or cook in skillet), 1 whole wheat sandwich thin, 6 Green Giant Veggie Tots – Broccoli – MyWW Green – 11 points, MyWW Blue – 11 points, MyWW Purple – 11 points. Personal Points may vary.
Snack – Nabisco Good Thins Corn and Sea Salt – 41 pieces, salsa – MyWW Purple – 3 points, MyWW Blue – 3 points, MyWW Green – 3 points. Personal Points may vary.
Total daily points – MyWW Purple -23 daily points, MyWW Blue – 23 daily points, MyWW Green – 31 daily points. Personal Points may vary.
Day 4 – Thursday
Breakfast – Scrambled Egg Mug. Diced ham, 3 ounces, handful spinach, 1/4 cup shredded cheddar cheese, 2 eggs. Spray coffee mug with cooking spray. Add ham, spinach, and cheese. Scramble raw egg and pour over. Microwave for 1 minute. Stir. Microwave for 1 minute more or until cooked through. MyWW Blue 6 points, MyWW Green 10 points, MyWW purple 6 points. Personal Points may vary.
Lunch – WW Protein Bistro Box – MyWW Blue – 5 points, MyWW Green – 9 points, MyWW Purple – 5 points. Personal Points may vary.
Dinner – Burger King Grilled Chicken Sandwich, 1/2 order small Burger King French Fries – MyWW Purple 10 points, MyWW Blue 10 points, MyWW Green 13 points. Personal Points may vary.
Snack – 1 serving Halo Top ice cream, Cookie Dough flavor – MyWW Blue 3 points, MyWW Purple 3 points, MyWW 3 Green points.
Total daily points – MyWW Blue 25 points, MyWW Green 35 points, MyWW Purple 25 points.
Day 5 – Friday
Breakfast – Greek yogurt parfait – 1 cup plain Greek yogurt mixed with 1 cup frozen, thawed mixed berries, drizzled with 2 tsp honey – MyWW Purple – 3 points, MyWW Blue – 3 points, MyWW Green – 6 points. Personal Points may vary.
Lunch – WW Bistro Box MyWW Blue – 5 points, MyWW Green – 9 points, MyWW Purple – 5 points. Personal Points may vary.
Dinner – Red Robin Ensenada Chicken Platter, 1 glass wine (5 ounces) – MyWW Purple 10 points, MyWW Blue 10 points, MyWW Green 14 points. Personal Points may vary.
Snack – Movie popcorn, 3 cups (without additional butter) – MyWW Green 5 points, MyWW Blue 5 points, MyWW Purple 5 points. Personal Points may vary.
Total daily points – MyWW Purple 24 points, MyWW Blue 24 points, MyWW Green 34 points. Personal Points may vary.
Day 6 – Saturday
Breakfast – 2 Eggo Nutri-Grain Low fat whole grain waffles, 2 slices ready cooked bacon, 1/4 cup sugar-free pancake syrup, 1 cup sliced mixed bananas and strawberries – MyWW Green 8 points, MyWW Blue 8 points, MyWW Purple 8 points. Personal Points may vary.
Lunch – 1 Joseph’s pita (1 point), 1 can tuna or chicken breast, drained, 2 T light Miracle Whip or Mayo, 1 T pickle relish. 1 apple – MyWW Purple 3 points, MyWW Blue 3 points, MyWW Green 4 points. Personal Points may vary.
Dinner – Smart Ones Chicken Fettuccini, 1 cup Steamfresh Broccoli – MyWW Green 8 points, MyWW Blue 7 points, MyWW Purple 7 points. Personal Points may vary.
Snack – Nabisco Good Thins Corn One, 41 pieces (3 points), salsa – MyWW Purple 3 points, MyWW Blue 3 points, MyWW Green 3 points. Personal Points may vary.
Total daily points – MyWW Blue 22 points, MyWW Green 23 points, MyWW Purple 21 points. Personal Points may vary.
Day 7 – Sunday
Breakfast – Starbucks Reduced Fat Turkey Bacon and Egg White Breakfast, Starbucks Skinny Flavored Latte Grande with Nonfat milk, – MyWW Green 10 points, MyWW Blue 10 points, MyWW Purple 10 points. Personal Points may vary.
Lunch – 3 cups romaine, cucumber, tomato, 3 ounces diced ham, 1 hard boiled egg, chopped, 1/4 cup shredded cheddar, 2 T light Hidden Valley Ranch dressing – MyWW Purple 8 points, MyWW Blue 8 points, MyWW Green 10 points. Personal Points may vary.
Dinner – WW Zero Point Banana Souffle, 1 cup berries – MyWW Blue – 0 point, MyWW Green – 4 points, MyWW Purple – 0 points. Personal Points may vary.
Snack – Jolly Time Healthy Pop 100 calorie mini bag popcorn – MyWW Purple 3 points, MyWW Blue 3 points, MyWW Green 3 points. Personal Points may vary.
Total daily points – MyWW Green 27 points, MyWW Blue 21 points, MyWW Purple 27 points. Personal Points may vary.
Free Printable PDF 7 Day Weight Watchers No Cook Meal Plan
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WW Meal Plans
Weight Watchers 7 Day Basic Meal Plan – This meal plan is perfect for anyone who wants to get started with Weight Watchers.
Weight Watchers 7 Day Instant Pot Meal Plan – If you want to use your pressure cooker for WW recipes, this is the plan for you.
Weight Watchers 7 Day Real Food Meal Plan – Here’s a MyWW meal plan with all whole, real foods and nothing processed or packaged.
Weight Watchers 3 Day Zero Point Meal Plan – Three days, all zero points! Yes, really, and you’ll be amazed at your results.
WW Recipes for You
WW Coffee Hacks – Did you join Weight Watchers and discover that your favorite coffee drink is most of your day’s points? Never fear – these ideas and recipes will get you back to enjoying creamy, delicious coffee on WW without using too many points.
Weight Watchers Crustless Pumpkin Pie – One of our top recipes, this amazing pie is just 1 point for 1/4 of the whole pie.
Zero Point Turkey Chili – Everyone loves this hearty, filling chili that is made with all Weight Watchers 0 point foods.
Air Fryer Chicken Strips – Yummy chicken strips that are a crispy and crunchy as packaged, but for a fraction of the points and calories.
Save this On the Go WW 7 Day Meal Plan for Later
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