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 smart points, leaving you extra flex points for additional treats or snacks if needed.

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 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 – 5 points total.

Lunch – WW Protein Bistro Box – Starbucks Copycat (5 points), 1 peach, 5 points total.

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

Dinner – Wendy’s Apple Pecan Chicken Salad (Half) with one dressing packet (9 points), 1 small Wendy’s chili (3 points), 12 points total

Snack – Baby carrots and cucumber slices dipped in 2 T Wholly Guacamole (2 points)

Total daily points – 24 points

Day 2 – Tuesday

Breakfast – Jimmy Dean Turkey Sausage, Egg White, and Cheese Sandwich, 1 bunch grapes – 9 points

Lunch – WW Protein Bistro Box – Starbucks Copy Cat, 1 banana – 5 points total

Dinner – WW Smart Ones Favorites Santa Fe Style Rice and Beans (7 points), salad with lettuce, tomatoes, cucumbers, shredded carrots, salsa, 1 Joseph’s multigrain flatbread, cut into chips and baked (2 points) – 9 points total

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

WW zero point banana souffle
Zero Point Banana Souffle

Total daily points – 23 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 (3) – 3 points total

Lunch – WW Bistro Box (5 points), 1 cup sugar snap peas with 2 T Wholly Guacamole (2 points) – 7 points total

Dinner – 1 Jennie-O 93% lean all white meat turkey burger (grill or cook in skillet, 4 points), 1 whole wheat sandwich thin (3 points), 8 Green Giant Veggie Tots – Broccoli (4 points) – 11 points total

Snack – Nabisco Good Thins Corn and Sea Salt – 41 pieces (3 points), salsa – 3 points total

Total daily points – 24 points

Day 4 – Thursday

Breakfast – Scrambled Egg Mug. Diced ham, 3 ounces (2 points), handful spinach, 1/4 cup shredded cheddar cheese (4 points), 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. 6 points total.

Lunch – WW Protein Bistro Box – 5 points.

Dinner – Burger King Grilled Chicken Sandwich (5 points), 1/2 order small Burger King French Fries (5 points) – 10 points total.

Snack – 1 serving Halo Top ice cream, Cookie Dough flavor (3 points), – 3 points total.

Total daily points – 24 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 (3) – 3 points total

Lunch – WW Bistro Box (5 points)

Dinner – Red Robin Ensenada Chicken Platter (6 points), 1 glass wine (5 ounces – 4 points), 11 points total.

Snack – Movie popcorn, 3 cups (without additional butter) – 5 points

Total daily points – 24 points

Day 6 – Saturday

Breakfast – 2 Eggo Nutri-Grain Low fat whole grain waffles (4 points), 2 slices ready cooked bacon (3 points), 1/4 cup sugar-free pancake syrup (1 point), 1 cup sliced mixed bananas and strawberries – 8 points total.

Lunch – 1 Joseph’s pita (1 point), 1 can tuna or chicken breast, drained, 2 T light Miracle Whip or Mayo (3 points), 1 T pickle relish. 1 apple – 4 points total.

Dinner – Smart Ones Chicken Fettuccini (7 points), 1 cup Steamfresh Broccoli – 7 points total.

Snack – Nabisco Good Thins Corn One, 41 pieces (3 points), salsa – 3 points total.

Total daily points – 22 points

Day 7 – Sunday

Breakfast – Starbucks Reduced Fat Turkey Bacon and Egg White Breakfast (6 points), Starbucks Skinny Flavored Latte Grande with Nonfat milk (4 points) – 10 points total.

Lunch – 3 cups romaine, cucumber, tomato, 3 ounces diced ham (2 points), 1 hard boiled egg, chopped, 1/4 cup shredded cheddar (4 points), 2 T light Hidden Valley Ranch dressing (3 points) – 9 points total.

Dinner – WW Zero Point Banana Souffle, 1 cup berries – 0 points

Snack – Jolly Time Healthy Pop 100 calorie mini bag popcorn (3 points)

Total daily points – 22 points


WW 7 Day On the Go Meal Plan
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WW Success Toolkit

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For even more WW support and success, check out the WW Toolkit which includes handy printables, meal plans, cookbooks and more.

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WW on the go 7 day no cook meal plan
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