28-Day Vegetarian Weight Watchers Meal Plan

We love these vegetarian and plant-based Weight Watchers recipes!

Ready to embark on the Weight Watchers Freestyle program? That’s great! We love the program and how easy it is to lose weight with Freestyle points. The program is a great way to keep track of your daily nutrition. This includes fat, carbs, sugars, and proteins. That means you won’t have to count calories every day to reach your weight loss goals. But, if you’re following a vegetarian or plant-based diet, you might be challenged. There are a lot of Weight Watchers recipes that contain meat. So we created this 28-day vegetarian Weight Watchers meal plan. For four whole weeks, you won’t have to worry about what to cook.

A few things to note before you begin your 28-day vegetarian Weight Watchers meal plan. Every day includes a new breakfast, lunch, and dinner recipe. Talk about great variety! So you won’t notice a lot of repetition. That keeps things new and exciting. But, we know that not everyone has the time to cook all these meals from scratch. Feel free to double up some of the slow cooker and casserole recipes. You can also use the leftovers for later in the week. The previous night’s dinner also makes a great option for today’s lunch, too. Always good if you don’t have time to cook so many weekday lunches.

Finally, we didn’t include any snacks in this 28-day vegetarian Weight Watchers meal plan. Why? The Freestyle program includes so a ton of zero-point foods. Choose from this list to find your favorites. This way, your snack doesn’t add any points to your day. How great is that?

Now without further ado, here are 28 days of Weight Watcher meal plans.

Day 1

Breakfast: Hummus Breakfast Bowl (9 Freestyle Points)
Lunch: Spicy Kale Salad with Chickpeas & Maple Dijon Dressing (2 Freestyle Points)
Dinner: Crispy Zucchini Tacos with Chipotle Cream Recipe (8 Freestyle Points)

Day 2

Breakfast: 4-Ingredient Protein Pancakes (0 Freestyle Points)
Lunch: Cilantro Lime Three Bean Salad (10 Freestyle Points)
Dinner: Vegetarian Black Bean Enchiladas (8 Freestyle Points)

Day 3

Breakfast: Blueberry French Toast Casserole (5 Freestyle Points)
Lunch: Fusion Lunch Burritos (7 Freestyle Points)
Dinner: Oven Baked Vegetable Quesadillas (9 Freestyle Points)

Day 4

8 Skinny Recipes For Quick and Easy Breakfasts

Breakfast: Baked Vegetable Omelet (4 Freestyle Points)
Lunch: Carrot Soup with Pumpkin Seeds (4 Freestyle Points)
Dinner: Asparagus, Cherry Tomato, and Feta Tart (11 Freestyle Points)

Day 5

Breakfast: Baked Peanut Butter Banana Oatmeal (11 Freestyle Points)
Lunch: Quick & Easy Herb-Crusted Cauliflower Steaks (2 Freestyle Points)
Dinner: Detoxifying Slow Cooker Moroccan Stew (6 Freestyle Points)

Day 6

Breakfast: Chocolate Peanut Butter Oatmeal Bars (8 Freestyle Points)
Lunch: Apple and Endive Salad with Apple Cider Vinaigrette (3 Freestyle Points)
Dinner: Black Bean Superfood Burgers (8 Freestyle Points)

Day 7

Breakfast: Caprese and Smashed Avocado Toast (7 Freestyle Points)
Lunch: Slow Cooker Rosemary Lentil Stew (6 Freestyle Points)
Dinner: Whole Wheat Pita Pizza (8 Freestyle Points)

Day 8

Breakfast: Blackberry and Chia Breakfast Pudding (8 Freestyle Points)
Lunch: Gluten-Free Mango and Black Bean Tacos (3 Freestyle Points)
Dinner: Roasted Vegetable Quinoa Buddha Bowl (14 Freestyle Points)

Day 9

Breakfast: Cottage Cheese Breakfast Bowl (12 Freestyle Points)
Lunch: Gardener’s Pie (3 Freestyle Points)
Dinner: Mediterranean Grilled Eggplant Burgers With Cheese (2 Freestyle Points)

Day 10

Breakfast: Flour-less Blueberry Oatmeal Muffins (5 Freestyle Points)
Lunch: Easy Vegetarian Quinoa Chili With Lentils Recipe (7 Freestyle Points)
Dinner: Sweet Potato Crusted Pizza (13 Freestyle Points)

Day 11

Breakfast: Easy On-the-Go Avocado and Egg Breakfast Sandwich (14 Freestyle Points)
Lunch: Baked Tofu Chunks with Star Anise Marinade (1 Freestyle Point)
Dinner: Easy Lentil Vegetable Loaf (7 Freestyle Points)

Day 12

Breakfast: 3-Ingredient Peanut Butter Breakfast Bar (11 Freestyle Points)
Lunch: Plant-Based Borscht (1 Freestyle Point)
Dinner: Butternut Squash and Spaghetti Alfredo (7 Freestyle Points)

Day 13

Breakfast: Egg Clouds on Whole Grain Toast (4 Freestyle Points)
Lunch: Mediterranean Eggplant Wrap with Creamy Tahini Sauce (9 Freestyle Points)
Dinner: Cauliflower Nachos (8 Freestyle Points)

Day 14

Breakfast: Healthier “Energy-Boosting” Granola Recipe (3 Freestyle Points)
Lunch: Curried Sweet Potato and Spinach Salad (4 Freestyle Points)
Dinner: 5-Ingredient Instant Pot Mac and Cheese (13 Freestyle Points)

Day 15

Breakfast: White Bean Avocado Toast (3 Freestyle Points)
Lunch: Quinoa Salad Recipe (7 Freestyle Points)
Dinner: 30-Minute Red Curry Noodle Bowl (13 Freestyle Points)

Day 16

Breakfast: Applesauce Waffles (10 Freestyle Points)
Lunch: Vegetarian Tortilla Soup Recipe (2 Freestyle Points)
Dinner: Plant Based Slow Cooker Chili Recipe (10 Freestyle Points)

Day 17

Breakfast: Triple Berry Baked Oatmeal (12 Freestyle Points)
Lunch: Broccoli and Mushroom Stir-Fry (3 Freestyle Points)
Dinner: Slow Cooker Eggplant Lasagna (8 Freestyle Points)

Day 18

Breakfast: Veggie Quiche with Spaghetti Squash Crust (7 Freestyle Points)
Lunch: Connie and Ted’s Celebrity Salad | Healthy Copycat Recipes (2 Freestyle Points)
Dinner: 10-Minute Vegetarian “Sushi” Bowl Recipe (14 Freestyle Points)

Day 19

How to Make the Best Savory Southwest Tofu Egg Scramble

Breakfast: Savory Southwest Tofu Egg Scramble (2 Freestyle Points)
Lunch: Cranberry and Brussel Sprout Detox Salad (10 Freestyle Points)
Dinner: Slow Cooker White Bean Stew (7 Freestyle Points)

Day 20

Breakfast: Peach Pie Breakfast Parfait (10 Freestyle Points)
Lunch: Squash and Kale Gratin Casserole (3 Freestyle Points)
Dinner: Fusion Paella (7 Freestyle Points)

Day 21

Breakfast: Spinach and White Bean Breakfast Quesadilla (10 Freestyle Points)
Lunch: 15-Minute Zucchini Noodle and Tomato Salad wtih Balsamic Dressing (2 Freestyle Points)
Dinner: 5 Ingredient Spinach & Pasta Alfredo (10 Freestyle Points)

Day 22

Breakfast: Strawberry Waffles Recipe (5 Freestyle Points)
Lunch: Grilled Avocado & Peach Salad (7 Freestyle Points)
Dinner: Chickpea Mediterranean Rice (9 Freestyle Points)

Day 23

Breakfast: Strawberry Rhubarb Buckwheat Bars (9 Freestyle Points)
Lunch: Crunchy Kale and Brussels Sprout Salad with Creamy Dijon Dressing (2 Freestyle Points)
Dinner: Instant Pot Loaded Baked Sweet Potato (8 Freestyle Points)

Day 24

Breakfast: Bruled Banana and Peanut Butter Bagel (10 Freestyle Points)
Lunch: Slow Cooker Root Vegetable Minestrone Stew (8 Freestyle Points)
Dinner: Cheesy Spinach Vegetable Bake (3 Freestyle Points)

Day 25

Breakfast: Coconut Pineapple Pancakes (7 Freestyle Points)
Lunch: Slow Cooker White Bean Stew (7 Freestyle Points)
Dinner: Vegetarian Pizza Casserole (7 Freestyle Points)

Day 26

Breakfast: Greek Egg Muffins (1 Freestyle Point)
Lunch: Butternut Squash and Cranberry Quinoa Salad (9 Freestyle Points)
Dinner: Mushroom Fajitas With Lentils Recipe (16 Freestyle Points)

Day 27

Breakfast: Easy 2-Ingredient Sweet Potato Pancakes (3 Freestyle Points)
Lunch: Instant Pot Mexican Black Bean Soup (7 Freestyle Points)
Dinner: Lemon Roasted Brussels Sprouts and Linguine (8 Freestyle Points)

Day 28

Breakfast: Perfect Avocado and Poached Egg Quinoa Bowl (7 Freestyle Points)
Lunch: Easy Roasted Beet and Pecan Salad (3 Freestyle Points)
Dinner: Quinoa Meatless Meatballs (5 Freestyle Points)

Download the 28-Day Weight Watchers Vegetarian Meal Plan Shopping List Here:

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Chef Lindsay

Lindsay D. Mattison is a professional chef, recipe developer, and food writer. After graduating from Cascade Culinary School, Lindsay worked as the executive chef of a farm-to-table restaurant in Bend, Oregon. She is passionate about using local, organic ingredients and loves teaching home cooks how to incorporate seasonal food into their diet. While she spends most of her time writing these days, she still exercises her culinary muscles on the regular, taking any opportunity to create beautiful meals for her family. She lives with her husband in Colorado, where she enjoys the trials and errors of gardening.

More by Lindsay D.


  1. Thanks for the great ideas! As someone who is vegetarian and maintaining a 130+ pound weight loss with WW, I’m always looking for good new recipes to try.

  2. Hello- where is the printable Meal Plan? The link contains a printable shopping list but not the 28 day plan itself.

  3. Hi there! Just to expound on Niekes previous questions for clarification; is the meal plan/recipes available as a download or is it necessary to go through each recipe one by one.

    Thanks for the fabulous recipes and grocery list!


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