Weight Watchers 3-Day Zero Point Meal Plan {Free Printable}

Lose weight and feel great with our Weight Watchers 3-Day Zero Points Meal Plan. What would happen if you ate only zero-point foods for a few days?

Use these meals and snacks to lose weight and feel fantastic. A 3-day plan is a great way to break a plateau or kick-start your weight loss.

Update: Some information below may refer to an older Weight Watchers plan. Click here for the Weight Watchers plan for 2025. Click here for a printable of the 350+ Zero Point Foods for 2025.

With the new WW Program, this plan is zero points for most members. If you are diabetic, the 3 days are low in points but not free.

Even if you aren’t a WW member, eating a few days of zero-point foods can be a great way to kick-start your weight loss. You don’t need to join Weightwatchers to follow our efficient plan.

Download the free printable 3 day meal plan & grocery list to follow the plan yourself.

Why Would You Eat a Zero Point Day?

While Weight Watchers does not require or recommend that WW members eat zero points worth of food in a day, eating zero-point foods for a few days can give your weight loss a jump start.

This isn’t a long-term plan but rather a way to quickly get back on track with healthy eating. This is a wholesome plan because while it is low in points, it is not too low in calories. It’s filled with delicious, filling foods like vegetables, fruits, beans, and lean proteins.

This plan is also a great way to learn how to incorporate more zero-point foods (especially veggies and fruits) into your regular meals and recipes.

There might be some occasions when you want to eat a whole day of zero-points foods:

• You want to save points for a splurge meal or event. (Note: only four maximum points per day roll over into your flex points.)
• You need a kick start to get weight loss going.
• You’ve splurged and need a detox by eating all whole foods.
• You’ve hit a plateau and need to make a change.
• You want to learn how to incorporate healthier “free” foods into your regular diet.
• You want to reduce bloating. (Because the zero-point foods are all real, whole foods, the plan is low in sodium.)

If you are following the old WW color plans, here is a list of 100 zero point foods on Green. Click here for a printable list of the 200 zero point foods on Blue. Click here for a printable list of the 300 zero point foods on Purple.

---

Click here to get a free printable PDF download of the 3 day weight loss meal plan + grocery list.

---

Helpful Tips to Use the 3 Day Zero Point Meal Plan to Lose Weight

We created this WW Zero Point Meal Plan for only 3 days (instead of 7 days or longer) for several reasons.

Most of the zero-point foods are low in fat. Fat is essential for brain function, satisfaction, hunger reduction, energy, cell growth, and more, so while there is enough fat to keep you healthy for 3 days, we don’t recommend following this plan for longer without incorporating additional healthy fats such as avocado, nuts, red meat, or olive oil.

However, you can reuse this plan often (once a month or so) if you enjoy it and it works for you. We’ve now had 50,000+ people use this 3-day plan, and they’ve had excellent results.

Check out our new 3-day Plant-Based Meal Plan, which is also very low in WW points and a great free Weight Watchers meal plan.

Rest assured that while this meal plan is low in calories, all zero points foods do have calories so you are not starving yourself when you enjoy this program. We include lots of filling protein to make it extra satisfying.

Most people tell us that there is so much food they can’t even eat it all.

---

Here’s What Happened When 130 Women (Over the Age of 50) Used the 3 Day Zero Point Plan

A couple of years ago, I was contacted by Woman’s World magazine requesting more information about the Holy Mess 3-day diet meal plan. They wondered how much weight women had lost using the plan. We invited a select group of women to participate in this plan together as a group for a test run.

We were expecting a few women to be interested and were shocked when over 130 women volunteered. Their results were incredible, and we know you will be successful with this program, too.

How Much Weight Can I Lose on a 3 Day Diet Plan?

You can expect to lose between 2-10 pounds while following this 3-day meal plan.*

Almost all the women in our 3-day weight loss challenge lost weight, and many lost 3-5 pounds. A few women lost up to 10 pounds! Even more amazing is that most of the women in the challenge were over 50, with quite a few in their 60s and 70s and a few women in their 80s.

These results prove that losing weight is possible even as we age. I can’t wait to hear how the zero-point meal plan works for you.

*Your results may vary. Always consult your doctor or medical professional for advice.

---

What Women Are Saying About the 3-Day Weight Loss Program

Here’s what women who participated in the plan had to say about their weight loss results.

Absolutely, I would recommend this plan to anyone trying to jump start weight loss or get back ‘on track’ with better eating! -Mariann M., 56 years old, lost 4 pounds

The plan was easy to follow, the food was good, and I got the results I was hoping for in getting me beyond a month-long weight loss plateau that I couldn’t seem to budge. My husband ate the same meals, enjoyed them, and lost weight as well. -Kathy O., 66 years old, lost 2 pounds

I would recommend this plan, especially if you have a lot to lose. -Susan W., 71 years old, lost 1.2 pounds

---

Weight Watchers 3-Day Zero Points Meal Plan Details

Click on each recipe to be taken to the recipe in the WW app. Use this 3-day zero-point meal plan when you want to eat only zero-point foods. WW Diabetic members, check your points with the app. The meal plan will be within your daily points budget but not zero.

Day 1 – Zero Points Weight Watchers Program: Works for Current WW Plan and Older Plans Like Personal Points, Freestyle, Green, Blue, and Purple, Smart Points and Healthi

Click each recipe link for a link in the recipe box that takes you right to the WW app with the recipe already calculated.

Breakfast– 3 eggs, scrambled and served with 2 T salsa.

Lunch – WW Zero Point Turkey Chili, 2 cups, 1 large apple.

Dinner – 6 oz Tilapia, Salmon, or Shrimp, 2 cups roasted Brussels sprouts or asparagus (Note – Salmon is recommended for the healthy fat.)

Snack 1 – 2 cups watermelon, cantaloupe, or fruit of choice.

Snack 2 – 2 cups The Holy Mess Vegetable Soup

Total points for the day: Click here for calories & complete nutritional information for this meal plan.

Day 2 – Zero WW Points

WW PP varies. Click on each recipe to take to the WW app link.

Breakfast – 1 cup (8 oz) non-fat, plain Greek yogurt with 1 cup frozen mixed berries, thawed and stirred into yogurt. Add no-calorie sweetener if desired.

Lunch – Zero point tuna salad, 2 cups celery and carrot sticks, 1 large pear or apple.

Dinner – Grilled chicken breast (4 oz) seasoned with herbs, 2 cups roasted butternut squash and baby carrots, 1 cup green beans.

Snack 1 – WW Zero Point Veggie Soup, 2 cups.

Snack 2 – 2 cups mango, pineapple, orange slices, or kiwi

Day 3 – Weight Watchers Zero Point Meals & Snacks

WW Personal Points plan varies. Click each recipe to take it to the points in the WW app.

Breakfast – 3-egg omelet with onion, mushroom, and spinach.

Lunch – Taco bowl with 1 serving zero point salsa chicken (approx 4 ounces meat) lettuce, tomato, 1/2 cup cauliflower rice, and 1/2 cup black beans. Top with 2 T salsa and 1 T plain, non-fat Greek yogurt.

Dinner – 2 slices (4 ounces) oven-roasted turkey breast, 1 cup Steamfresh broccoli, carrot, and cauliflower mix, 1 ear corn on the cob.

Snack – Zero point banana soufflé.

Snack 2 – The Holy Mess Vegetable Soup, 2 cups

---

Have you ever tried eating a day of only zero-point foods? What happened? Share in the comments below.

---

Free Printable Zero Point Meal Plan & Grocery Shopping List

Download this free printable 3 day MyWW Zero Point meal plan now.

$4.99

$0.00

Disclaimer – I am not a nutritionist or doctor. This meal plan is for informational uses only. WW has not endorsed this meal plan. Consult your doctor for specific recommendations.

---

More Weight Loss Posts for You

The Holy Mess Recipe Index – Make your meal prep easier and discover a variety of healthy recipes that fit your dietary needs

Weight Watchers 7 Day Meal Plan – Basic – A great 7 day meal plan with breakfast, lunch, dinner, and snacks included.

When You Have a Lot of Weight to Lose – Do you have 50, 75 or 100 pounds to lose? This post is just for you.

Weight Watchers Meal Prep Cobb Salad – The perfect recipe to meal prep for a week’s lunches.

My 100 Pound Weight Loss Story – The before and after of how I lost and am maintaining a 100 pound weight loss.

Light and Healthy Teriyaki Chicken Meal Prep – One of the best healthy meal prep recipes you’ll find.

7 Tips Every Weight Watchers Member Should Know – Seven things every WW member should know.

25 Weight Watchers Air Fryer Recipes – If you have an air fryer and are using WW, this list is for you.