Call it real food, clean eating, or whole foods, the reality is that many of us are realizing the concerns about processed foods and ready to adopt a more wholesome foods meal plan. Here is a Weight Watchers Real Food 7 Day Meal Plan to use for your Weight Loss journey.
What is included in a Real Food Eating Plan?
The goal is no (or as few as possible) processed foods for this week. Here are the criteria I use when determining if a food is a whole food or not.
- If the food is as God created it, and your great-grandparents would have recognized it, it’s a whole food.
- When you have to choose a processed food, choose one with the least amount of ingredients as possible.
- Most breads are highly processed. I avoid them when eating only whole foods. Potatoes, brown rice, quinoa, and other whole grains are fine.
- Some people don’t consider dairy a whole food, especially as its processed these days. I use milk, Greek Yogurt, and cheese in small amounts. If you prefer, use an alternative.
Green, Yellow, and Red Light Foods For Eating Whole Foods on Weight Watchers
Here are what I consider to be Green, Yellow, and Red Light foods when eating clean on Weight Watchers.
Green – Good to eat
Yellow – Proceed with caution. Not everyone considers these a whole food.
Red – Not a whole food.
WW Freestyle Green Light Whole Foods
- Meats
- Poultry
- Seafood
- Vegetables
- Grains
- Herbs, Spices, and Extracts (no additives)
- Wine
- Beans
- Fruits
- Nuts and nut butters (no added sugar or fillers)
- Fats and oils
WW Freestyle Yellow Light Whole Foods
- Dairy, including low fat and fat free
- Stevia
- Protein powder
- Chocolate – sweetened with natural sweeteners
WW Freestyle Red Light Whole Foods
- All processed and packaged foods not listed above
- Halo Top
- Walden Farms products
- Premier Protein
- Fat free/sugar free products (fat free cheese, jello, pudding, cool whip)
Note about Real Food in Recipes
Here are some notes about making sure your meals are a clean eating as possible.
For the WW teriyaki chicken meal prep and the Instant Pot Egg Roll Bowl, swap soy sauce for coconut aminos or make your own soy sauce alternative here.
For the No Sugar fast and easy ribs, you can eat them with only the rub and they are quite delicious! If you love BBQ sauce, I enjoy G Huges Sugar Free BBQ sauce (0 points) but this is not a whole food so I’ll leave that decision up to you.
To make your own clean eating BBQ sauce, this is a good recipe from Clean Eating Magazine. Note that this has calories from natural sugars so you’ll need to use weekly flex points to enjoy it. When I was eating keto I made my own BBQ sauce and it’s not that difficult. If you are the only one in the family using it, I recommend freezing it in individual portions so you have it for future meals.
Weight Watchers Real Food Meal Plan
Day 1
Breakfast – 2 eggs cooked with vegetables of choice (mushrooms, onion, spinach) cooked in 1 tsp olive or avocado oil, berries – 2 points
Lunch – WW Teriyaki Chicken with cauliflower rice, 1 cup canteloupe and honey dew cubes – 5 points
Dinner – Instant Pot Salsa Chicken with 1/2 cup brown rice (4 points), 1/2 cup black beans, 1/2 cup corn, lettuce, tomato, 1/4 avocado (3 points), 1/4 cup shredded cheddar (4 points) and 1 T plain non-fat Greek Yogurt. – 11 points
Snack – Apple or banana with 2 T natural peanut butter or nut butter of choice – 6 points
Total points – 24 points
Day 2
Breakfast – 1 cup plain, non-fat Greek yogurt with frozen thawed mixed berries on top. Drizzle with 2 tsp honey. – 3 points
Lunch – WW Teriyaki Chicken with cauliflower rice, 1 cup watermelon cubes – 5 points
Dinner – Fast & Easy Ribs with No Sugar Rib Rub, corn on the cob, broccoli, (optional) – 16 points
Note – calculated with pork spareribs, 5 ounces of meat, lean and fat included
Snack – 1 cup fruit of choice
Total points – 24 points
Day 3
Breakfast –
2 eggs cooked sunny side up. 1/2 of a medium potato or sweet potato diced and made into hash browns (2 points) cooked in 1 tsp olive oil (3 points), onions and spinach – 5 points
Lunch –
WW Teriyaki Chicken with cauliflower rice, 1 banana – 5 points
Dinner – Instant Pot Egg Roll Bowl made with lean ground turkey breast (0 points) 1/2 cup brown rice (4 points), 1 cup fresh green beans cooked with 1 tsp olive or avocado oil (1 point) – 5 points
Snack – Healthy 2 ingredient cookies made with 1 whole food mix-in of your choice such as walnuts, honey, or raisins, 4 cookies – 5 points
Note: You must make 18 cookies in order for the points to be accurate on this cookie recipe.
Total points – 23 points
Day 4
Breakfast – Oatmeal (1/2 cup measured uncooked, 4 points), 1 cup fresh or frozen berries, 1 tsp honey (1 point) – 5 points
Lunch – WW Teriyaki Chicken with cauliflower rice, 1 apple – 5 points
Dinner – Lemon Shrimp – 5 ounces cooked shrimp (0 points), 1 tsp olive oil (1 point), 1/4c cup lemon juice or to taste – Saute shrimp for 2 minutes in oil. Add lemon juice. Oven roasted brussel sprouts and butternut squash drizzled with 2 tsp olive oil (3 points) – 4 points
Snack – 5 cups air popped popcorn (4 points) drizzled with 1 T butter (5 points), melted, salt – 9 points
Total points – 23 points
Day 5
Breakfast – Southwest Egg “Muffins” – 3 muffins (3 points), 1 cup diced canteloupe and honeydew – 3 points
Lunch –
WW Teriyaki Chicken with cauliflower rice, 1 cup berries – 5 points
Dinner – Chicken leg and thigh roasted with bone, skin removed (7 points), 1/2 baked sweet potato (3 points) drizzled with 2 tsp honey or pure maple syrup (3 points) , roasted asparagus spears – 13 points
Snack – Greek Yogurt Popsicle, 1 Popsicle made with non fat, plain Greek yogurt (1 point)
Total points – 22 points
Day 6
Breakfast – Oatmeal (1/2 cup measured uncooked, 4 points), 1 cup fresh or frozen berries, 1 tsp honey (1 point) – 5 points
Lunch – WW vegetable soup, edamame in pods – 0 points
Dinner – T-bone steak, 4 ounces – cooked weight (10), 1 cup spaghetti squash with 1 T jarred pesto (2 points), 1/2 baked potato or sweet potato (2 points), 1 T butter (5 points) – 19 points
Snack – Banana souffle – 0 points
Total daily points – 24 points
Day 7
Breakfast – 3 eggs scrambled with 1/4 cup shredded cheddar (4 points), 3 slices natural smoked bacon (5 points), 1 cup mixed fruit – 9 points
Lunch – WW egg salad with carrots and celery sticks (0 points), WW Apple broccoli salad (2 points) – 2 points
Dinner – Mango Cashew Salad with Yogurt Dressing – use plain, non-fat Greek yogurt (6 points), WW vegetable soup (0 points) – 6 points
Snack – Healthy 2 ingredient cookies made with 1 whole food mix-in of your choice such as walnuts, honey, or raisins, – 4 cookies – 5 points
Total daily points – 22 points
I am not a doctor or nutritionist. This meal plan is a suggestion. All points calculated with WW Freestyle app, April 2019.
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