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.
This meal plan will help you follow the Personal Points program while eating real foods and not processed ones. We’ve included breakfast, lunch, dinner and snacks to make it easy – and delicious.
New WW Personal Points Program for 2021 and 2022
In November of 2021, WW unveiled a new program called WW Personal Points. This program gives each member an individualized assessment quiz and you have your own unique daily points and zero point food list.
Since each person’s list is unique to them, your points on this 7 day real food meal plan will be a little different from anyone else’s, but all will be within your daily points budget.
For the points for each recipe, click the link to be taken to the recipe. In the recipe box, we have a link where you can find your exact personal points in the WW app.
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 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 Yellow Light Whole Foods
- Dairy, including low fat and fat free
- Stevia
- Protein powder
- Chocolate – sweetened with natural sweeteners
WW 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 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 – MyWW Green – 5 points, MyWW Blue – 1 point , MyWW Purple – 1 point, Personal Points may vary.
Lunch – WW Teriyaki Chicken with cauliflower rice, 1 cup cantaloupe and honey dew cubes – MyWW Green – 9 points, MyWW Blue – 5 points, MyWW Purple – 5 points, Personal Points may vary.
Dinner – Instant Pot Salsa Chicken with 1/2 cup brown rice (MyWW Green and blue 4 points, MyWW Purple 0 points), 1/2 cup black beans (0 points Blue, Purple, 3 points per 1/2 cup Green) , 1/2 cup corn (MyWW Green 3 points, MyWW Blue 0 points, MyWW Purple 0), lettuce, tomato, 1/4 avocado (3 points on all plans), 1/4 cup shredded cheddar (All plans 4 points) and 1 T plain non-fat Greek Yogurt (zero points on all plans). – MyWW Purple 7 points per serving. MyWW Blue – 11 points per serving. Total -MyWW Green – 22 points per serving, Personal Points may vary.
Snack – Apple or banana with 2 T natural peanut butter or nut butter of choice – 6 points on all plans, Personal Points may vary.
Total points – Personal Points may vary. MyWW Green 28 points, MyWW Blue 17 points, MyWW Purple 13 points
Day 2
Breakfast – 1 cup plain, non-fat Greek yogurt with frozen thawed mixed berries on top. Drizzle with 1 tsp honey. – MyWW Green 4 points, MyWW Blue 1 points, MyWW Purple 1 point
Lunch – WW Teriyaki Chicken with cauliflower rice, 1 cup watermelon cubes – MyWW Green – 9 points, MyWW Blue – 5 points, MyWW Purple – 5 points
Dinner – Fast & Easy Ribs with No Sugar Rib Rub, corn on the cob, broccoli – 16 points on all plans.
Note – calculated with pork spareribs, 5 ounces of meat, lean and fat included
Snack – 1 cup fruit of choice – 0 points on all plans
Total points – Personal Points may vary. MyWW Green 23 points, MyWW Blue 22 points, MyWW Purple 22 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 – MyWW Green 8 points, MyWW Blue 4 points, MyWW Purple 1 point, Personal Points may vary.
Lunch –
WW Teriyaki Chicken with cauliflower rice, 1 banana – MyWW Green – 9 points, MyWW Blue – 5 points, MyWW Purple – 5 points, Personal Points may vary.
Dinner – Instant Pot Egg Roll Bowl made with lean ground turkey breast (0 points) 1/2 cup brown rice (MyWW Green 5 points, MyWW 5 points, MyWW Purple 0 points), 1 cup fresh green beans cooked with 1 tsp olive or avocado oil (1 point) – MyWW Green 6 points, MyWW Blue 6 points, MyWW Purple 1 point per serving
Snack – Healthy 2 ingredient cookies made with 1 whole food mix-in of your choice such as walnuts, honey, or raisins, 4 cookies – On MyWW Green and Blue it’s 1 point per cookie. On MyWW Purple it is 0 points per cookie. Personal Points may vary.
Note: You must make 18 cookies in order for the points to be accurate on this cookie recipe.
Total points – Personal Points may vary. MyWW Green 27 points, MyWW Blue 19 points, MyWW Purple 7 points
Day 4
Breakfast – Oatmeal (1/2 cup measured uncooked, 4 points), 1 cup fresh or frozen berries, 1 tsp honey (1 point) – MyWW Green 4 points , MyWW Blue 4 points, MyWW Purple 1 point, Personal Points may vary.
Lunch – WW Teriyaki Chicken with cauliflower rice, 1 apple – MyWW Green – 9 points, MyWW Blue – 5 points, MyWW Purple – 5 points, Personal Points may vary.
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 brussels sprouts and butternut squash drizzled with 2 tsp olive oil (3 points) – MyWW Green 6 points, MyWW Blue 5 points, MyWW Purple 5 points, Personal Points may vary.
Snack – 5 cups air popped popcorn (4 points) drizzled with 1 T butter (5 points), melted, salt – MyWW Green 9 points, MyWW Blue 9 points, MyWW Purple 5 points, Personal Points may vary.
Total points – Personal Points may vary. MyWW Green 28 points, MyWW Blue 23 points, MyWW Purple 11 points
Day 5
Breakfast – Southwest Egg “Muffins” – 3 muffins (These muffins are MyWW Green 2 points per muffin, MyWW Blue 1 point per muffin, MyWW Purple 1 point per muffin), 1 cup diced cantaloupe and honeydew – 0 points on all plans. MyWW Green 2 points, MyWW Blue 1 point, MyWW Purple 1 point. Personal Points may vary.
Lunch –
WW Teriyaki Chicken with cauliflower rice, 1 cup berries – MyWW Green – 9 points, MyWW Blue – 5 points, MyWW Purple – 5 points, Personal Points may vary.
Dinner – Chicken leg and thigh roasted with bone, skin removed (MyWW Green 5 points, MyWW Blue 5 points, MyWW Purple 5points), 1/2 baked sweet potato drizzled with 2 tsp honey or pure maple syrup (MyWW Green 4 points, MyWW Blue 4 points, MyWW Purple 3 points) , roasted asparagus spears – MyWW Green 9 points, MyWW Blue 9 points, MyWW Purple 8 points. Personal Points may vary.
Snack – Greek Yogurt Popsicle, 1 Popsicle made with non fat, plain Greek yogurt. MyWW Green 2 points, MyWW Blue 1 point, MyWW Purple 1 point. Personal Points may vary.
Total points – Personal Points may vary. MyWW Green 22 points, MyWW Blue 16 points, MyWW Purple 15 points
Day 6
Breakfast – Oatmeal (1/2 cup measured uncooked, 4 points), 1 cup fresh or frozen berries, 1 tsp honey – MyWW Green 4 points , MyWW Blue 4 points, MyWW Purple 1 point, Personal Points may vary.
Lunch – WW vegetable soup, edamame in pods – 0 points on all plans, Personal Points may vary.
Dinner – T-bone steak, 4 ounces – cooked weight , 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) – MyWW Green 21 points, MyWW Blue 21 points, MyWW Purple 19 points, Personal Points may vary.
Snack – Banana souffle – MyWW Green 4 points, MyWW Blue 0 points, MyWW Purple 0 points, Personal Points may vary.
Total daily points – Personal Points may vary. MyWW Green 29 points, MyWW Blue 25 points, MyWW Purple 20 point
Day 7
Breakfast – 3 eggs scrambled with 1/4 cup fat free shredded cheddar, 3 slices natural smoked bacon, 1 cup mixed fruit – MyWW Green 8 points, MyWW Blue 2 points, MyWW Purple 2 points. Personal Points may vary.
Lunch – WW egg salad with carrots and celery sticks (MyWW Green 7 points, MyWW Blue 0 points, MyWW Purple 0 points), WW Apple broccoli salad (MyWW Green 2 point, MyWW Blue 1 point, MyWW Purple 1 point) MyWW Green 9 point, MyWW Blue 1 point, MyWW Purple 1 point. Personal Points may vary.
Dinner – Mango Cashew Salad with Yogurt Dressing – use plain, non-fat Greek yogurt (MyWW Green 9 points, MyWW Blue 6 points, MyWW Purple 6 points.), WW vegetable soup (0 points) – MyWW Green 9 points, MyWW Blue 6 points, MyWW Purple 6 points. Personal Points may vary.
Snack – Healthy 2 ingredient cookies made with 1 whole food mix-in of your choice such as walnuts, honey, or raisins, – 4 cookies -On MyWW Green and Blue it’s 1 point per cookie. On MyWW Purple it is 0 points per cookie. Personal Points may vary.
Total daily points – Personal Points may vary. MyWW Green 30 points, MyWW Blue 13 points, MyWW Purple 9 points
I am not a doctor or nutritionist. This meal plan is a suggestion. All points calculated with WW Freestyle app, Feb 2020.
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