Navigate your way through breakfast, lunch and dinner with this WW-friendly meal plan (formerly Weight Watchers). Each day clocks in at around 20 SmartPoints*.
7-Day WW-Friendly Meal Plan
Updated on Sep. 23, 2024
1/20
Day 1 Breakfast: Sweet Potato and Egg Skillet
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
I try to incorporate nutritious sweet potatoes in meals as often as possible, especially with breakfast. I came up with this recipe to feed my family a healthy, hearty breakfast—and it worked! —Jeanne Larson, Rancho Santa Margarita, California
Nutrition Facts:
1 serving: 224 calories, 11g fat (5g saturated fat), 201mg cholesterol, 433mg sodium, 24g carbohydrate (10g sugars, 3g fiber), 8g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat, 1 medium-fat meat.
*Weight Watchers, Points, PointsPlus & SmartPoints are registered trademarks of Weight Watchers International, Inc.
2/20
Chicken Tzatziki
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I like to make classic chicken recipes for my family but the real fun is trying a fresh new twist. —Krisen Heigl, Staten Island, New York
Nutrition Facts:
1 chicken breast half with 1/3 cup sauce: 482 calories, 27g fat (7g saturated fat), 133mg cholesterol, 737mg sodium, 17g carbohydrate (4g sugars, 1g fiber), 41g protein.
3/20
Day 1 Dinner: Quinoa Unstuffed Peppers
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
This deconstructed stuffed pepper dish packs a wallop of flavor. I truly make it all the time, and I make sure my freezer is stocked with single-serve portions to take to work. —Rebecca Ende, Phoenix, New York
Nutrition Facts:
1 cup: 261 calories, 9g fat (2g saturated fat), 42mg cholesterol, 760mg sodium, 28g carbohydrate (3g sugars, 4g fiber), 17g protein. Diabetic Exchanges: 2 starch, 2 medium-fat meat.
Day 1 Dessert: Melon Balls (any kind you like!)
Day 1 Total: Approx. 15 PointsPlus
4/20
Day 2 Lunch: Shrimp Avocado Salad
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
The delicious taste and smooth texture of avocados and the crisp shrimp salad create a heavenly combination. Serve it as a cool and satisfying lunch or a light, quick and easy dinner. —Teri Rasey, Cadillac, Michigan
Nutrition Facts:
3/4 cup avocado mixture: 252 calories, 16g fat (2g saturated fat), 115mg cholesterol, 523mg sodium, 11g carbohydrate (3g sugars, 5g fiber), 17g protein. Diabetic Exchanges: 3 fat, 2 lean meat, 1/2 starch.
Day 2 Snack: Chili-Lime Roasted Chickpeas
5/20
Day 2 Dinner: Tropical Chicken Cauliflower Rice Bowls
Total Time
50 min
Servings
4 servings
From the Recipe Creator:
This tropical favorite is a delicious and healthy dinner with tons of flavor! You can substitute regular rice for the cauliflower rice if desired. —Bethany DiCarlo, Harleysville, Pennsylvania
Nutrition Facts:
1 serving: 325 calories, 10g fat (3g saturated fat), 100mg cholesterol, 529mg sodium, 22g carbohydrate (15g sugars, 4g fiber), 38g protein. Diabetic Exchanges: 5 lean meat, 1 fruit, 1 vegetable, 1 fat.
Day 2 Side: Steamed Kale
Day 2 Total: Approx. 20 PointsPlus
6/20
Day 3 Breakfast: Blueberry Cantaloupe Salad
Total Time
10 min
Servings
4 servings
From the Recipe Creator:
The simple citrus and poppy seed dressing in this fruit medley really dresses up the refreshing mix of berries and melon. —R. Jean Rand, Edina, Minnesota
Nutrition Facts:
3/4 cup with 3 tablespoons dressing: 76 calories, 1g fat (0 saturated fat), 1mg cholesterol, 24mg sodium, 17g carbohydrate (15g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1 fruit.
7/20
Day 3 Lunch: Mediterranean Bulgur Bowl
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
You can also transform this tasty bowl into an Italian version with mozzarella, pesto, tomatoes, spinach and basil. —Renata Smith, Brookline, Massachusetts
Nutrition Facts:
2 cups: 311 calories, 7g fat (2g saturated fat), 8mg cholesterol, 521mg sodium, 52g carbohydrate (6g sugars, 12g fiber), 14g protein.
Day 3 Snack: Four-Tomato Salsa and Chips
8/20
Day 3 Dinner: Parmesan Chicken with Artichoke Hearts
Total Time
40 min
Servings
4 servings
From the Recipe Creator:
I've liked the chicken and artichoke combo for a long time. Here's my own lemony twist. With all the praise it gets, this dinner is so much fun to serve. —Carly Giles, Hoquiam, Washington
Nutrition Facts:
1 chicken breast half with 3/4 cup artichoke mixture: 339 calories, 9g fat (3g saturated fat), 98mg cholesterol, 667mg sodium, 18g carbohydrate (2g sugars, 1g fiber), 42g protein. Diabetic Exchanges: 5 lean meat, 1 vegetable, 1 fat, 1/2 starch.
Day 3 Total: Approx. 20 PointsPlus
9/20
Day 4 Breakfast: Star-Spangled Parfaits
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
The best time for this sweet breakfast (or dessert!) is mid-summer, when the blueberries are thick in our northern woods. Red raspberries can be added to the mixed berries, too, to brighten up the patriotic colors. —Anne Theriault, Wellesley, Massachusetts
Nutrition Facts:
1 parfait (calculated without coconut): 172 calories, 7g fat (5g saturated fat), 0 cholesterol, 41mg sodium, 24g carbohydrate (17g sugars, 5g fiber), 5g protein. Diabetic Exchanges: 1 fruit, 1 fat, 1/2 starch.
10/20
Day 4 Lunch: Turkey & Apricot Wraps
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
For these wraps, I combined the traditional Southern appetizer of jam and cream cheese with the turkey, apple and Brie sandwiches we ate at my bridal luncheon. I like to sneak fresh spinach into recipes because it has such a mild flavor. —Kim Beavers, North August, South Carolina
Nutrition Facts:
1 wrap: 312 calories, 10g fat (4g saturated fat), 41mg cholesterol, 655mg sodium, 33g carbohydrate (8g sugars, 2g fiber), 20g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1 fat.
Day 4 Snack: Layered Hummus Dip
11/20
Day 4 Dinner: Tasty Turkey and Mushrooms
Total Time
15 min
Servings
2 servings
From the Recipe Creator:
Sliced mushrooms star in this tender turkey recipe. It takes just minimal preparation and makes a great main dish. —Nancy Zimmerman, Cape May Court House, New Jersey
Nutrition Facts:
1 cup: 209 calories, 7g fat (4g saturated fat), 88mg cholesterol, 435mg sodium, 5g carbohydrate (3g sugars, 1g fiber), 31g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 vegetable.
Day 4 Dessert: Frozen Pineapple-Kiwi Pops
Day 4 Total: Approx. 20 PointsPlus
12/20
Day 5 Breakfast: Spinach-Mushroom Scrambled Eggs
Total Time
15 min
Servings
2 servings
From the Recipe Creator:
My husband and I had breakfast at a hotel and enjoyed an amazing mushroom and egg dish. As soon as I got home, I made my own rendition. —Rachelle McCalla, Batesville, Arkansas
Nutrition Facts:
1 serving: 162 calories, 11g fat (5g saturated fat), 226mg cholesterol, 417mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 14g protein. Diabetic Exchanges: 2 medium-fat meat.
13/20
Day 5 Lunch: Carolina Shrimp Soup
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
Fresh shrimp from the Carolina coast is one of our favorite foods. We add kale, garlic, red peppers and black-eyed peas to complete this wholesome, filling soup. —Mary Marlowe Leverette, Columbia, South Carolina
Nutrition Facts:
1 cup: 188 calories, 5g fat (1g saturated fat), 92mg cholesterol, 585mg sodium, 18g carbohydrate (2g sugars, 3g fiber), 19g protein. Diabetic Exchanges: 2 lean meat, 2 vegetable, 1/2 starch, 1/2 fat.
Day 5 Snack: Almonds
14/20
Day 5 Dinner: Blackened Tilapia with Zucchini Noodles
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I love quick and bright meals like this one-skillet wonder. The way it tastes, you'd think it takes a lot more effort, but it goes from prep to dinner table in half an hour. The recipe works well with any light fish, or even shrimp. —Tammy Brownlow, Dallas, Texas
Nutrition Facts:
1 serving: 203 calories, 4g fat (1g saturated fat), 83mg cholesterol, 522mg sodium, 8g carbohydrate (5g sugars, 2g fiber), 34g protein. Diabetic Exchanges: 5 lean meat, 1 vegetable, 1/2 fat.
Day 5 Side: Roasted Sugar Snap Peas
Day 5 Dessert: Frozen Banana Cereal Pops
Day 5 Total: Approx. 18 PointsPlus
15/20
Day 6 Breakfast: Hard-Boiled Eggs
Total Time
20 min
Servings
12 servings
From the Recipe Creator:
In the kitchen, it's important to start with something simple, like how to cook hard-boiled eggs. Use this egg recipe in plenty of dishes, or eat them plain for a quick protein fix. —Taste Recipes Test Kitchen
Nutrition Facts:
1 egg: 75 calories, 5g fat (2g saturated fat), 213mg cholesterol, 63mg sodium, 1g carbohydrate (1g sugars, 0 fiber), 6g protein. Diabetic Exchanges: 1 medium-fat meat.
16/20
Day 6 Lunch: Watermelon and Spinach Salad
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
Summer's the perfect time to toss up this watermelon salad. You'd never expect it, but spinach is awesome here. Eat it and feel cool on even the hottest days. —Marjorie Au, Honolulu, Hawaii
Nutrition Facts:
1 cup: 84 calories, 4g fat (0 saturated fat), 0 cholesterol, 288mg sodium, 13g carbohydrate (10g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1 vegetable, 1 fat, 1/2 fruit.
Day 6 Snack: Popcorn
17/20
Day 6 Dinner: Chicken Veggie Packets
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
People think I went to a lot of trouble when I serve these packets. Individual aluminum foil pouches hold in the juices during baking to keep the herbed chicken moist and tender. The foil saves time and makes cleanup a breeze. —Edna Shaffer, Beulah, Michigan
Nutrition Facts:
1 serving: 175 calories, 3g fat (1g saturated fat), 63mg cholesterol, 100mg sodium, 11g carbohydrate (6g sugars, 2g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable.
Day 6 Side: Herbed Grilled Corn on the Cob
Day 6 Dessert: S’more Pops
Day 6 Total: Approx. 16 PointsPlus
18/20
Day 7 Breakfast: Classic Avocado Toast
Total Time
5 min
Servings
1 serving
From the Recipe Creator:
This is such an easy way to add avocados to your diet. Use healthy multigrain bread and top with sliced radishes and cracked pepper or lime zest, or chipotle peppers and cilantro. —Taste Recipes Test Kitchen
Nutrition Facts:
1 piece: 160 calories, 11g fat (2g saturated fat), 0 cholesterol, 361mg sodium, 15g carbohydrate (1g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 2 fat, 1 starch.
19/20
Day 7 Lunch: Indian Spiced Chickpea Wraps
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Raita, an Indian condiment made with yogurt, elevates this vegetarian dish to a satisfying gourmet wrap. If you're in the mood to experiment, try diced mango or cucumber for the pineapple and add fresh herbs like cilantro or mint. —Jennifer Beckman, Falls Church, Virginia
Nutrition Facts:
1 wrap: 321 calories, 7g fat (1g saturated fat), 3mg cholesterol, 734mg sodium, 55g carbohydrate (15g sugars, 10g fiber), 13g protein.
Day 7 Snack: Swiss Cheese
20/20
Day 7 Dinner: Salmon with Spinach & White Beans
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
My husband, Oscar, is a Southerner at heart. This salmon with garlicky beans and spinach won him over at first bite. —Mary Ellen Hofstetter, Brentwood, Tennessee
Nutrition Facts:
1 fillet with 1/2 cup spinach mixture : 317 calories, 17g fat (3g saturated fat), 57mg cholesterol, 577mg sodium, 16g carbohydrate (0 sugars, 5g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1 fat, 1/2 starch.
Day 7 Dessert: Easy Lemon Berry Tartlets
Day 7 Total: Approx. 16 PointsPlus
Want more? Check out these other WW-friendly recipes that each weigh in at about zero Points.
