7-Day Weight Watchers Menu Plan

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Weight Watchers is a proven and effective program for those who want to lose weight. But when you first begin, figuring out what to eat can be overwhelming! There are plenty of great Weight Watchers meal plans, so narrowing down your options might prove difficult. Dieters love the variety, but at the beginning of their weight loss journey, the amount of food and meal options is daunting!

One way to feel good about your program and narrow down your options is to use a pre-arranged menu plan. Weight Watchers menus can be divided up by meals and days, and following a set plan for a week or a month can make your life easier. A “map” of Weight Watchers foods can be a big help, especially for new dieters. This 7-day Weight Watchers menu plan makes it easy to plan for the week ahead and takes the majority of the stress out of planning for a successful week of weight loss.

just click on any name of the recipes it i will take you directly to the recipe

Individual Egg and Spinach Bowl

SmartPoints: 2Points: 1 or Points Plus: 2

Avocado Dip 
with Fresh VeggiesSmartPoints: 2Points: 1 or Points Plus: 2

Skinny Slow Cooker Veggie Pot Pie Stew  
SmartPoints: 4
Points: 1 or Points Plus: 2

Crustless Asparagus Quiche
SmartPoints: 4 Points or Points Plus: 1

Slow Cooker Fiesta Chicken Soup

Yields: 10 | Serving size: 1 cup | Calories: 192 | Previous Points: 3 | Points Plus: 4 | Total Fat: 3 g | Saturated Fats: 1 g | Trans Fats: 0 g | Cholesterol: 37 mg | Sodium: 202 mg | Carbohydrates: 21 g | Dietary fiber: 6 g | Sugars: 2 g | Protein: 20 g


1/2 cup diced onion
1 clove garlic, minced
1 (15 oz.) can black beans, rinsed and drained
1 (15 oz.) can kidney beans, rinsed and drained
1 (4.5 oz.) can diced green chili peppers
1 (14.5 oz.) can diced tomatoes
2 1/2 cups chicken broth, low sodium, fat-free (use more broth for a thinner soup)
1 cup frozen or fresh corn
Juice from 1 lime
1 tablespoon chili powder
1 teaspoon cumin
1/2 teaspoon cayenne pepper (more or less to taste)
1/2 teaspoon black pepper
Kosher or sea salt to taste
1/2 cup freshly chopped cilantro
2 chicken breasts fillets, skinless, cut into 1-2” cubes (no need to pre-cook)

READ ALSO  The Complete Weight Watchers List of Free Points foods (over 200 new Zéro Points foods)


Add all ingredients to the slow cooker, stir to combine. Cover and cook on low 6-8 hours.

This recipe is featured in our cookbook, Skinny Ms. Slow Cooker.

Skinny Quinoa Skillet Supper
SmartPoints: 10Points: 2 or Points Plus: 3


Skinny Berry Parfait

SmartPoints: 11Points: 2 or Points Plus: 3

Skinny Quinoa with Black Beans
Points: 4 or Points Plus: 5
SmartPoints: 6

Skinny Strawberry Yogurt

Serving size: 1/4 of recipe | Calories: 107 | Previous Points: 1 | Points Plus: 2 | Total Fat: 0 g | Saturated Fats: 0 g | Trans Fats: 0 g | Cholesterol: 2 mg | Sodium: 28 mg | Carbohydrates: 23 g | Dietary fiber: 7 g | Sugars: 16 g | Protein: 6 g


1 cup Greek yogurt, plain, non-fat
3/4 cup strawberry fruit spread or jam, no sweeteners added (I use “Polaner all Fruit Spread”)

Mix ingredients and store in the refrigerator until ready to eat. For an added treat add sliced strawberries. Any flavor fruit spread or jam can be used…raspberry, pineapple, grape, etc..

Note: The ingredients label should read something like this: strawberries, white grape juice, sugar free pectin, citric acid

Points: 1 or Points Plus: 2

Flatout Thin Crust Pear and Gorgonzola Pizza
Points Plus: 15

Slow Cooker Chicken Pot Roast
Points: 3 or Points Plus: 2
SmartPoints: 5

Western Omelet Flat-out Wrap
Points Plus: 8

Curried Egg Salad Sandwiches
Points Plus: 7

Zucchini Bell Pepper Pizza
SmartPoints: 3
Points: 2 or Points Plus: 3


Goat Cheese and Herb Fritter
Points Plus: 4

Cranberry-Nut Turkey Roll Ups
Points Plus: 4

Barbecued Beans and Chicken Joes
This recipe is not only WeightWatchers friendly, it’s also a big hit with the kids!Points: 4 or Points Plus: 5
SmartPoints: 10

Eggs Florentine
Points Plus: 4

Bombay Tuna Salad
Points Plus: 5

Slow Cooker Asian Braised Pork Tenderloin
SmartPoints: 7
Points: 3 or Points Plus: 4