Weight Watchers 7-Day Meal Plan: No-Cook Convenience

This Weight Watchers 7 Day On the Go Meal Plan includes breakfasts, lunches, dinners, and snacks. Each day is around 23-32 smart points, 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. This is also a great meal plan if you (or your kids) are a picky eater. 

Meal plan updated 12/2022 for WW Program for 2023.

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 simple meal before heading to a meeting or kids’ soccer game.

This grab and go Weight Watchers Meal Plan for 23 points includes the protein, healthy fat, whole grains, and fruits and vegetables you need as part of a balanced diet.

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Weight Watchers Meal Prep

I’m a big fan of meal prep for weight loss success.

I typically meal prep on the weekends to prepare for the week ahead, but sometimes my meal prep is as simple as throwing some vegetables on a sheet pan and baking them whenever I have time. (I often do this while dinner is cooking.)

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 as weightwatchers member.

• 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 – liquid cartons. Make a great addition to coffee instead of creamer.
• Joseph’s pitas and multigrain flatbreads
• WW Smart Ones meals (frozen) – Click here for my favorite WW frozen meals. Many are zero – 2 points.
• Plain, non-fat Greek yogurt
• 1 Jennie-O 93% lean all white meat turkey burger
• whole wheat sandwich thins, light bread and light hamburger buns
• 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

 

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Weight Watchers Meal Plan for a Busy Week

Here is what to eat every day for a week to lose weight on the Weight Watchers plan. Note that points will be somewhat different for the diabetic plan.

Day 1 – Monday – Wendy’s Chili & Chicken Salad

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 (1 point). Serve with a whole banana or apple (remember that blended fruit has points.) – 0 points.

Breakfast total: 3 points

Previous plan points – MyWW Blue – 3 points, MyWW Green – 3 points, MyWW Purple – 3 points. Personal Points may vary.

Lunch – WW Protein Bistro Box – Starbucks Copycat – 7 points 1 peach – 0 points

Lunch total: 7 points

MyWW Blue – 5 points, MyWW Green – 9 points, MyWW Purple – 5 points. Personal Points may vary.

Dinner – Wendy’s Apple Pecan Chicken Salad (Half) – 5 points with one light ranch dressing packet – 2 points, Wendy’s small chili – 5 points

Total lunch – 12 points

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

Snack total – 2 points

MyWW Green – 2 points, MyWW Blue – 2 points, MyWW Purple – 2 points. Personal Points may vary.

Total daily points – 24 WW Program 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 – Smart Ones Santé Fe Taco Salad with Chips

Breakfast – Jimmy Dean DeLights Egg White, Mozarella cheese and Honey Wheat sandwich – 4 points, 1 cup grapes – 0 points

Breakfast total – 4 points

MyWW Purple 9, MyWW Blue 9 points, MyWW Green 9 points. Personal Points may vary.

Lunch – WW Protein Bistro Box – Starbucks Copy Cat – 7 points 1 banana – 0 points

Lunch total: 7 points

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 – 7 points, salad with lettuce, tomatoes, cucumbers, shredded carrots, salsa – 0 points, 1 Joseph’s multigrain flatbread – 1 point, cut into chips and baked.

Tip – Cook meal and pour over salad for a taco salad, or serve salad on the side with salsa as the dressing.

Dinner total: 9 points

MyWW Green – 10 points, MyWW Blue – 9 points, MyWW Purple – 9 points. Personal Points may vary.

Snack – WW Zero Point Banana Souffle – 0 points

MyWW Blue – 0 point, MyWW Green – 4 points, MyWW Purple – 0 points. Personal Points may vary.

Total daily points – 20 points

MyWW Blue Daily – 23 points, MyWW Purple Daily – 23 points, MyWW Green Daily – 32 points. Personal Points may vary.

Day 3 – Wednesday – Turkey Burger & Tots

Breakfast – Greek yogurt parfait – 1 cup plain Greek yogurt – 0 points, mixed with 1 cup frozen, thawed mixed berries – 0 points, drizzled with 1 tsp honey – 2 points

Breakfast total: 2 points

MyWW Purple – 3 points, MyWW Blue – 3 points, MyWW Green – 6 points. Personal Points may vary.

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

Lunch total: 9 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) – 4 points, 1 light hamburger bun – 2 points, 6 Green Giant Veggie Tots – Broccoli – 3 points

Dinner total: 9 points

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 – 4 points, 4 T salsa – 0 points

Snack points: 4 points

MyWW Purple – 3 points, MyWW Blue – 3 points, MyWW Green – 3 points. Personal Points may vary.

Total daily points – 24 points

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

Day 4 – Thursday – Burger King Chicken Sandwich & Fries

Breakfast – Scrambled Egg Mug: Diced ham, 3 ounces – 3 points, handful spinach – 0 points, 1 laughing cow cheese wedge, chopped – 1 point, 2 eggs – 0 points. 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.

Breakfast total: 4 points

MyWW Blue 6 points, MyWW Green 10 points, MyWW purple 6 points.

Lunch – WW Protein Bistro Box – 7 points

Total lunch: 7 points

MyWW Blue – 5 points, MyWW Green – 9 points, MyWW Purple – 5 points.

Dinner – Burger King Grilled Chicken Sandwich, no sauce – 6 points, 1/2 order small Burger King French Fries – 6 points

Dinner total: 15 points

MyWW Purple 10 points, MyWW Blue 10 points, MyWW Green 13 points.

Snack – Baby carrots – 0 points

Snack total: 0 points

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

Total daily points – 26 points

Total daily points – MyWW Blue 25 points, MyWW Green 35 points, MyWW Purple 25 points.

Day 5 – Friday – Red Robin Chicken Platter & Wine

Breakfast – Greek yogurt parfait – 1 cup plain Greek yogurt – 0 points, mixed with 1 cup frozen, thawed mixed berries – 0 points, drizzled with 1 tsp honey – 2 points

Breakfast total: 2 points

MyWW Purple – 3 points, MyWW Blue – 3 points, MyWW Green – 6 points.

Lunch – WW Bistro Box – 9 points

Lunch total: 9 points

MyWW Blue – 5 points, MyWW Green – 9 points, MyWW Purple – 5 points.

Dinner – Red Robin Ensenada Chicken Platter – 3 points , 1 glass wine (5 ounces) – 4 points

Dinner total: 7 points

MyWW Purple 10 points, MyWW Blue 10 points, MyWW Green 14 points. Personal Points may vary.

Snack – Movie popcorn, 3 cups (without additional butter) – 4 points

Snack total: 4 points

MyWW Green 5 points, MyWW Blue 5 points, MyWW Purple 5 points.

Total daily points: 22 points

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

Day 6 – Saturday – Waffle & Bacon Breakfast

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 – 0 points

Breakfast total: 8 points

MyWW Green 8 points, MyWW Blue 8 points, MyWW Purple 8 points.

Lunch – 1 Joseph’s light pita – 1 point, 1 can tuna or chicken breast in water, drained – 0 points, 2 T light Miracle Whip or Mayo – 1 point, 1 T dill pickle relish – 0 points. Combine to make tuna salad and stuff into pita. Serve with 1 apple – 0 points

Lunch total: 2 points

MyWW Purple 3 points, MyWW Blue 3 points, MyWW Green 4 points.

Dinner – Smart Ones Chicken Fettuccini – 8 points, 1 cup Steam Fresh Broccoli – 0 points

Dinner total: 8 points

MyWW Green 8 points, MyWW Blue 7 points, MyWW Purple 7 points.

Snack – Nabisco Good Thins Corn One, 41 pieces – 4 points, 4 T salsa – 0 points

Snack total: 4 points

MyWW Purple 3 points, MyWW Blue 3 points, MyWW Green 3 points. Personal Points may vary.

Total daily points – 22 points for WW Plan 2023

Total daily points – MyWW Blue 22 points, MyWW Green 23 points, MyWW Purple 21 points. Personal Points may vary.

Day 7 – Sunday – Starbucks Brunch

Breakfast – Starbucks Reduced Fat Turkey Bacon and White Cheddar Classic Sandwich – 7 points, Starbucks Skinny Flavored Latte Grande with Nonfat milk – 4 points

Breakfast total: 11 points

MyWW Green 10 points, MyWW Blue 10 points, MyWW Purple 10 points.

Lunch – 3 cups romaine, cucumber, tomato – 0 points, 3 ounces diced ham – 3 points, 1 hard boiled egg, chopped – 0 points, 2 T light Hidden Valley Ranch dressing – 2 points

Lunch total: 6 points

MyWW Purple 8 points, MyWW Blue 8 points, MyWW Green 10 points.

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

Dinner total: 0 points

MyWW Blue – 0 point, MyWW Green – 4 points, MyWW Purple – 0 points.

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

Snack total: 3 points

MyWW Purple 3 points, MyWW Blue 3 points, MyWW Green 3 points.

Total daily points: 20 points

Total daily points – MyWW Green 27 points, MyWW Blue 21 points, MyWW Purple 27 points. Personal Points may vary.

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Free Printable PDF 7 Day Weight Watchers No Cook Meal Plan

Get your FREE 7 Day WW meal plan printable download here.

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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. A week of easy recipes and meals that anyone can use.

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.

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More 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 free 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.