Are you looking for a meal plan that followed Weight Watchers Freestyle 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. Our Weight Watchers 7 Day On the Go Meal Plan includes breakfasts, lunches, dinners, and snacks that and each day is around 23-32 smart points (depending on myWW plan), leaving you extra flex points for additional treats or snacks if needed.

Meal plan updated 1/2020 for new MyWW plan Green, Blue, and Purple.

Weight Watchers 7 Day Meal Plan - no cooking required.

Weight Watchers/WW EASY On the Go 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.

Now, a word of caution that this meal plan includes eating out, processed foods, frozen meals, and fast food.

I’ll be the first to tell you these aren’t the most healthy foods to choose. But sometimes…life is life and we need quick and easy options.

This grab and go WW meal plan still includes the protein, healthy fat, whole grains, and fruits and vegetables you need as part of a balanced diet.


Weight Watchers Weekend Meal Prep

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.

Starbucks Protein Bistro Box - 5 points
Prep these WW Protein Bistro Boxes for a week of on-the-go lunches.

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 to make your weekdays even easier.

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.

Premier Protein 30g Protein Shake, Caramel, 11.5 fl oz Shake, (12 count)Premier Protein 30g Protein Shake, Caramel, 11.5 fl oz Shake, (12 count)Premier Protein 30g Protein Shake, Caramel, 11.5 fl oz Shake, (12 count)Good Thins Gluten Free Sea Salt Corn Crackers (Pack of 12)Good Thins Gluten Free Sea Salt Corn Crackers (Pack of 12)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)Joseph’s Low Carb 4 Pack Value Variety Bundle, Flax Oat Bran Whole Wheat Lavash Bread (8 Squares) and Pita Bread (12 Loaves)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)Bell Plantation PB2 Powdered Peanut Butter, 16 oz (Pack of 2)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 ozAlmond Breeze Almondmilk 3 Flavor Sampler Bundle, (2) Each: Vanilla, Chocolate, Unsweetened Vanilla, 8 fl ozAlmond Breeze Almondmilk 3 Flavor Sampler Bundle, (2) Each: Vanilla, Chocolate, Unsweetened Vanilla, 8 fl oz

 


Weight Watchers On the Go Meal Plan for One 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.

Lunch – WW Protein Bistro Box – Starbucks Copycat, 1 peach, MyWW Blue – 5 points, MyWW Green – 9 points, MyWW Purple – 5 points

Starbucks Copy Cat Protein Meal Box
Starbucks’ Copycat Protein Bistro Box

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.

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.

Total daily points – 24 Freestyle points

MyWW Blue – 23 daily points, MyWW Green – 28 daily points, MyWW Purple – 23 daily points.

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.

Lunch – WW Protein Bistro Box – Starbucks Copy Cat, 1 banana – MyWW Blue – 5 points, MyWW Green – 9 points, MyWW Purple – 5 points

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.

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

WW zero point banana souffle
Zero Point Banana Souffle

Total daily points

MyWW Blue Daily – 23 points, MyWW Purple Daily – 23 points, MyWW Green Daily – 32 points.

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.

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.

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.

Snack – Nabisco Good Thins Corn and Sea Salt – 41 pieces, salsa – MyWW Purple – 3 points, MyWW Blue – 3 points, MyWW Green – 3 points.

Total daily points – MyWW Purple -23 daily points, MyWW Blue – 23 daily points, MyWW Green – 31 daily points.

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.

Lunch – WW Protein Bistro Box – MyWW Blue – 5 points, MyWW Green – 9 points, MyWW Purple – 5 points.

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.

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.

Lunch – WW Bistro Box MyWW Blue – 5 points, MyWW Green – 9 points, MyWW Purple – 5 points

Dinner – Red Robin Ensenada Chicken Platter, 1 glass wine (5 ounces) – MyWW Purple 10 points, MyWW Blue 10 points, MyWW Green 14 points.

Snack – Movie popcorn, 3 cups (without additional butter) – MyWW Green 5 points, MyWW Blue 5 points, MyWW Purple 5 points.

Total daily points – MyWW Purple 24 points, MyWW Blue 24 points, MyWW Green 34 points.

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.

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.

Dinner – Smart Ones Chicken Fettuccini, 1 cup Steamfresh Broccoli – MyWW Green 8 points, MyWW Blue 7 points, MyWW Purple 7 points.

Snack – Nabisco Good Thins Corn One, 41 pieces (3 points), salsa – MyWW Purple 3 points, MyWW Blue 3 points, MyWW Green 3 points.

Total daily points – MyWW Blue 22 points, MyWW Green 23 points, MyWW Purple 21 points.

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.

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.

Dinner – WW Zero Point Banana Souffle, 1 cup berries – MyWW Blue – 0 point, MyWW Green – 4 points, MyWW Purple – 0 points

Snack – Jolly Time Healthy Pop 100 calorie mini bag popcorn – MyWW Purple 3 points, MyWW Blue 3 points, MyWW Green 3 points.

Total daily points – MyWW Green 27 points, MyWW Blue 21 points, MyWW Purple 27 points.


WW 7 Day On the Go Meal Plan
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WW Success Toolkit

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