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Weight Watchers Friendly FreeStyle One Week Meal Plan

FreeStyle SmartPoints Meal Plan

Weight Watchers FreeStyle One Week Meal Plan
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One of the hardest parts of starting a diet is deciding what meals you should be eating.  This Weight Watchers FreeStyle One Week Meal Plan is a perfect way to get you started without the stress!  All you have to do is check the list below to find what you should be eating for breakfast, lunch, dinner. Even your Weight Watchers snacks and desserts are included.

Some of the recipes use an Instant Pot or Air Fryer, so if you don't have these you should look into getting them! They make cooking easier, less time consuming, and healthy meals are always at your fingertips!

Related: Learn more about Instant Pots and Air Fryers!

Weight Watchers FreeStyle One Week Meal Plan

Weight Watchers FreeStyle One Week Meal Plan 

You'll find the basic meal plan outline below is based upon the lowest daily point average of 23 SmartPoints.  While many of us have more points per day to use, this is the base total.  It makes planning your week much easier when you know these day to day combinations can fit into even the lowest daily point allowance.

Tips for Sticking to Weight Watchers: 

It can be hard for anyone to stick with a new food system.  The reason I love Weight Watchers so much is that there is truly nothing off limits!  You can have anything you want, you just have to account for it in your daily or weekly points.  Since there are tons of zero point foods on this plan, you can easily mix and match foods to fit your personality and cravings.

You may be coming here after the holidays and ready to get back to your diet program.  If so, our tips for Getting Back on Track with Weight Watchers may help! If you are struggling, check out our tips for What to do When Weight Watchers Isn't Working.

WW FreeStyle Breakfast Ideas

Below are basic ideas with recipes linked that are great for a low point but satisfying breakfast to start your day.  Remember that things like hard-boiled eggs, fresh fruit, and nonfat plain yogurt are all on the zero point foods list and excellent choices for building breakfast.

Day 1: Weight Watchers 2 Ingredient Blueberry Pancakes (zero SP)

Day 2: Weight Watchers Cinnamon Roll Casserole (6SP)

Day 3: Eggs in a Basket (2SP)

Day 4: Weight Watchers Pumpkin Pancakes (6SP )

Day 5: Raspberry (or any kinda' berry) Oatmeal (3SP)

Day 6: Weight Watchers Breakfast Casserole (1SP)

Day 7: Weight Watchers Berry Crisp (2SP)

WW FreeStyle Lunch Ideas: 

Many of these ideas are perfect for making on the weekend and putting into portions for grab and go lunches.  If you work outside the home, or prefer to take a shorter lunch break during the week, prepping ahead is the way to go!

Day 1: Quinoa Bowl (5SP If you don't use the avocado each bowl is 2 Smartpoints)

Day 2: Avocado Egg Salad (4SP)

Day 3: Instant Pot Hot Dogs (2 SP)

Day 4: Broccoli Cheddar Soup (2SP)

Day 5: Instant Pot Hummus with fresh veggies and pita (1-5SP depending on pita)

Day 6: Weight Watchers Taco Boats (2SP)

Day 7: Weight Watchers Quiche (5SP)  

WW FreeStyle Dinner Ideas

That evening meal is usually when we want to have the largest portion.  This list of recipe ideas will show you how to satisfy your cravings and feel full without using a ton of your daily SmartPoints!

Day 1: Weight Watchers Stuffed Peppers (1SP each)

Day 2: Zero Point Soup (0 Points)

Day 3: Weight Watchers Philly Cheese Pasta (9 SP)

Day 4: Cajun Stuffed Chicken (1SP)

Day 5: Buffalo Quinoa Fritters (3 SP)

Day 6: French Onion Chicken with a side salad (2-3 SP depending on salad dressing used)

Day 7: Weight Watchers Lasagna (6SP)

Great Snacks and Desserts for WW FreeStyle

Fresh fruits and vegetables are always the best options to reach for, but that doesn't mean that is all we have to settle for having as a snack.  Instead, these recipes below are excellent for helping you create a simple snack that is yummy and low in points! 

Weight Watchers Donuts (3SP)

Air Fryer Funnel Cake Bites (3SP)

Weight Watchers Berry Crisp (2SP)


Come find me and JOIN my Weight Watchers Air Fryer & Instant Pot Facebook Recipe Group. We all know how hard it is to do it alone. We are a community of people who post recipes, share tips and ideas and inspire one another every day! We can't wait to meet you!!

Check the bottom of this page to Download my FREE WW Cookbook & Tips Guide. You will LOVE it!!

This is my ZERO Point food list. Book mark the page and refer back often. Loading your fridge and pantry with these ZERO point foods is tip #1 for weight loss success.

Meal plans help me stay on track. Here are some of my favorites!

Instant Pot Printable Meal Plan
Freestyle One Week Meal Plan
Free Printable Meal Plan

You simply MUST try my ZERO points Cheesecake Recipe

Have you made up a batch of my 2 Ingredients Dough yet? It's AMAZING stuff!! Use it to make low point bread bowls, pretzels, bread sticks, bagels, pizza crust, cinnamon rolls & more. Check out the Recipe Guide & Individual Recipes below:

To entice you, watch this Video for the 2 Ingredients Bagel Recipe – you will LOVE it – total YUM!!

2 Ingredient Dough Recipes

Ultimate 2 Ingredient Dough Guide
2 Ingredient Dough Pizza
2 Ingredient Dough Pot Pie
2 Ingredient Dough Pop Tarts
2 Ingredient Dough Cinnamon Rolls
2 Ingredient Dough Bread Bowls
2 Ingredient Dough Empanadas

Make sure you check out and grab our printable shopping lists below to make it easy when you are in store to grab the best WW FreeStyle friendly foods and snacks!

Weight Watchers Walmart Shopping List
Weight Watchers Target Shopping List
Weight Watchers Aldi Shopping List
Weight Watchers Trader Joe's Shopping List

Ever panic and wonder what to eat at your favorite restaurants? Well, I do too! That's why I created and LOVE my restaurant guides. Check them out here and be sure to email me and let me know any others you'd like to see:

Chipotle Weight Watchers
Olive Garden Weight Watchers
Red Robin Weight Watchers
Taco Bell Weight Watchers
P.F. Chang's
Texas Roadhouse

Laurie Bennett

Laurie Bennett

Site Owner
I share delicious, Weight Watchers - Friendly recipes and chat regularly about online business & blogging!!

1 Comment

  1. Thank you for putting this together. I have separated from my husband, moved, and had an attack in my gallbladder that I’ve never had before and so with two jobs now I have not been getting to the gym or eating right and yes, maybe not even caring if I do, but I really do care. I am unhappy with my weight and have been shaming away from WW…but the email with the week laid out that really did include the recipes listed is encouraging and gives me hope that I can jump back in and do this…for me!!!
    Thank you :)

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