Meal plan your way to weight loss with 28 delicious days of Weight Watchers recipes
Weight Watchers is a fantastic program for anyone looking to lose weight. The SmartPoints system makes it easier than ever to track your food intake. You don’t even have to count calories or macronutrients! There have been a few changes with the Freestyle program, but don’t worry… While some point values may have changed, none of those foods have gone up in points. In fact, many of your favorite foods have been reduced to zero points. There are over 200 zero-point foods on the list today. To help you navigate these changes, we created this 28-day Weight Watchers meal plan. How great is that?
28-Day Weight Watchers Meal Plan
Having a meal plan is the best way to stay on track with your weight-loss goals. We’ve made it easy by providing delicious ideas for breakfast, lunch, dinner, and snacks. After all, losing weight shouldn’t be a flavorless process! Healthy recipes that taste great is just one of the reasons that we love this program. All you need are a few of the right recipes under your belt. Before you know it, you’ll drop serious pounds while enjoying your favorite foods.
You’ll find everything from savory sausages to mouthwatering muffins and stews. Our 28-day Weight Watchers meal plan has it all! Simplify your weight-loss journey by following a menu plan that keeps meal stress at bay. For the next month, you don’t have to worry about keeping cravings in check. These nutrient-dense recipes are comforting and filling. So what are you waiting for? A month of delicious dishes stuffed with nutrition and slimming properties start below.
Reach Your Goals Faster with Exercise!
Increasing the number of steps you take in a day is a great way to burn more calories. Our 30-Day Walk off The Pounds Challenge is perfect for any fitness level. This simple challenge is an excellent place to start. After your daily walk, you might also like to try these 10 Yoga Poses for Faster Weight Loss.
Day 1 (15 SmartPoints)
Breakfast: Individual Egg and Spinach Bowl Smart Points (Freestyle): 1
Lunch: Skinny Cheeseburger Boats SmartPoints (Freestyle): 5
Dinner: Crock Pot Low-Fat Beef Stew SmartPoints (Freestyle): 7
Snack: 3-Ingredient Parmesan Kale Chips SmartPoints (Freestyle): 2
Day 2 (17 SmartPoints)
Breakfast: Berry Overnight Oats SmartPoints (Freestyle): 5
Lunch: Slow Cooker Fiesta Chicken Soup SmartPoints (Freestyle): 1
Dinner: Sweet Potato Nachos SmartPoints (Freestyle): 5
Snack: Sweet and Salty Chocolate Covered Pretzels SmartPoints (Freestyle): 6
Day 3 (19 SmartPoints)
Breakfast: Instant Pot Apple Cinnamon Oatmeal SmartPoints (Freestyle): 2
Lunch: Mediterranean Chopped Salad with Salmon, Cucumber and Mint SmartPoints (Freestyle): 9
Dinner: Baked Chicken Quesadilla Casserole SmartPoints (Freestyle): 6
Snack: Oven-Baked Zucchini Chips SmartPoints (Freestyle): 2
Day 4 (18 SmartPoints)
Breakfast: Turkey Sausage Breakfast Muffins SmartPoints (Freestyle): 5
Lunch: Moroccan Chicken Salad with Chimichurri Dressing SmartPoints (Freestyle): 6
Dinner: Clean Eating Pizza Lasagna Rolls SmartPoints (Freestyle): 7
Snack: Baked Apple Chips SmartPoints (Freestyle): 0
Day 5 (17 SmartPoints)
Breakfast: Souffle Omelette with Mushrooms SmartPoints (Freestyle): 1
Lunch: Tuna Salad Stuffed Avocado SmartPoints (Freestyle): 8
Dinner: Turkey Meatloaf Cupcakes with Mashed Potatoes SmartPoints (Freestyle): 6
Snack: Southwestern Brussels Sprout Coleslaw SmartPoints (Freestyle): 2
Day 6 (16 SmartPoints)
Breakfast: Peanut Butter Banana Overnight Oats SmartPoints (Freestyle): 7
Lunch: Tomato, Mozzarella, and Basil Panini SmartPoints (Freestyle): 8
Dinner: Slow Cooker Balsamic Chicken SmartPoints (Freestyle): 1
Snack: Instant Pot Applesauce SmartPoints (Freestyle): 0
Day 7 (21 SmartPoints)
Breakfast: Peanut Butter Mocha Espresso Shake SmartPoints (Freestyle): 11
Lunch: Skinny Taco Salad in a Jar SmartPoints (Freestyle): 3
Dinner: Skinny Zucchini Pasta & Baby Spinach SmartPoints (Freestyle): 4
Snack: Baked Onion Rings SmartPoints (Freestyle): 3
Day 8 (16 SmartPoints)
Breakfast: Rise and Shine With These Greek Egg Muffins SmartPoints (Freestyle): 1
Lunch: Clean Eating Chicken Salad SmartPoints (Freestyle): 2
Dinner: 6-Ingredient Mexican Style Quinoa Salad SmartPoints (Freestyle): 5
Snack: Coconut Banana Paleo Cookies SmartPoints (Freestyle): 8
Day 9 (11 SmartPoints)
Breakfast: Crustless Vegetable Quiche SmartPoints (Freestyle): 2
Lunch: Tomato, Hummus, and Spinach Sandwich SmartPoints (Freestyle): 3
Dinner: Slow Cooker Spinach Artichoke Chicken SmartPoints (Freestyle): 5
Snack:Paleo Friendly Meaty Veggie Roll Ups SmartPoints (Freestyle): 1
Day 10 (24 SmartPoints)
Breakfast: Overnight French Toast Casserole SmartPoints (Freestyle): 6
Lunch: Supermodel Superfood Salad SmartPoints (Freestyle): 6
Dinner: Asian Mango Chicken Stir-Fry SmartPoints (Freestyle): 8
Snack: Skinny Bell Pepper Nacho Boats SmartPoints (Freestyle): 4
Day 11 (20 SmartPoints)
Breakfast: Flour-less Blueberry Oatmeal Muffins SmartPoints (Freestyle): 5
Lunch: Chicken and Crisp Veggie Sandwich SmartPoints (Freestyle): 8
Dinner: Baked Lemon Salmon and Asparagus Foil Pack SmartPoints (Freestyle): 2
Snack: Almond Butter and Banana Sandwiches SmartPoints (Freestyle): 5
Day 12 (22 SmartPoints)
Breakfast: Tomato, Ham, and Poached Egg English Muffin SmartPoints (Freestyle): 6
Lunch: Clean Eating Nut Butter and Jam Sandwich SmartPoints (Freestyle): 6
Dinner: One Pot Turkey and Mediterranean Quinoa SmartPoints (Freestyle): 4
Snack: Cranberry Pumpkin Seed Granola SmartPoints (Freestyle): 6
Day 13 (26 SmartPoints)
Breakfast: Slow Cooker Sweet Potato Oatmeal SmartPoints (Freestyle): 6
Lunch: Chickpea and Tomato Salad SmartPoints (Freestyle): 5
Dinner: Easy Chicken Bruschetta Casserole SmartPoints (Freestyle): 8
Snack: Chocolate Peanut Butter Protein Smoothie SmartPoints (Freestyle): 7
Day 14 (14 SmartPoints)
Breakfast:Crustless Spinach Quiche with Sundried Tomatoes SmartPoints (Freestyle): 4
Lunch: Chicken Burrito Bowl SmartPoints (Freestyle): 4
Dinner: Mediterranean Greek Salmon with Orzo SmartPoints (Freestyle): 3
Snack: 6-Ingredient Tuna Salad Stuffed Eggs SmartPoints (Freestyle): 3
Day 15 (16 SmartPoints)
Breakfast: Protein Salmon and Eggs on Toast SmartPoints (Freestyle): 3
Lunch: Southwest Chicken Casserole with Black Beans Recipe SmartPoints (Freestyle): 6
Dinner: One-Skillet Chicken and Broccoli Dinner SmartPoints (Freestyle): 2
Snack: No-Bake Lemon Berry Cups SmartPoints (Freestyle): 5
Day 16 (22 SmartPoints)
Breakfast: Mediterranean Egg White Frittata SmartPoints (Freestyle): 5
Lunch: Veggie & Pesto Sandwich SmartPoints (Freestyle): 8
Dinner: Chili Lime Chicken with Mango Rice SmartPoints (Freestyle): 8
Snack: Sesame Garlic Nori Chips SmartPoints (Freestyle): 1
Day 17 (21 SmartPoints)
Breakfast: Clean Eating Refrigerator Oatmeal SmartPoints (Freestyle): 8
Lunch: Crispy Zucchini Tacos with Chipotle Cream Recipe SmartPoints (Freestyle): 8
Dinner: Cucumber Quinoa Salad With Ground Turkey, Olives, & Feta SmartPoints (Freestyle): 2
Snack: Peanut Butter Banana Cups SmartPoints (Freestyle): 3
Day 18 (18 SmartPoints)
Breakfast: Easy Turkey Burrito Skillet SmartPoints (Freestyle): 11
Lunch: Fiesta Chicken Soup SmartPoints (Freestyle): 1
Dinner: Warm Chicken Salad Over Arugula with Creamy Dill Dressing SmartPoints (Freestyle): 1
Snack: Clean eating Deviled Eggs SmartPoints (Freestyle): 5
Day 19 (24 SmartPoints)
Breakfast: 2-Ingredient Sweet Potato Pancakes SmartPoints (Freestyle): 3
Lunch: Avocado and Poached Egg Quinoa Bowl SmartPoints (Freestyle): 7
Dinner: Quick & Easy Black Bean Lentil Soup SmartPoints (Freestyle): 2
Snack: Caramel Pumpkin Spice Popcorn SmartPoints (Freestyle): 12
Day 20 (27 SmartPoints)
Breakfast: French Toast Casserole SmartPoints (Freestyle): 6
Lunch: Turkey and Spicy Hummus Club SmartPoints (Freestyle): 12
Dinner: Clean Eating Chicken Fried Rice SmartPoints (Freestyle): 6
Snack: Peanut Butter Yogurt Honey Dip SmartPoints (Freestyle): 3
Day 21 (21 SmartPoints)
Breakfast: Crustless Asparagus Quiche SmartPoints (Freestyle): 1
Lunch: Healthiest Greek Salad SmartPoints (Freestyle): 14
Dinner: Tuna Zucchini Noodle Bake SmartPoints (Freestyle): 3
Snack: Classic Cucumber and Tomato Salad SmartPoints (Freestyle): 3
Day 22 (16 SmartPoints)
Breakfast: 4 Ingredient Protein Pancakes SmartPoints (Freestyle): 0
Lunch: Chickpea Cucumber Salad SmartPoints (Freestyle): 5
Dinner: Slow Cooker Enchiladas SmartPoints (Freestyle): 10
Snack: Spicy Pumpkin Hummus SmartPoints (Freestyle): 1
Day 23 (21 SmartPoints)
Breakfast: Peach, Cherry, and Almond Overnight Oats SmartPoints (Freestyle): 10
Lunch: Skinny Taco Salad in a Jar SmartPoints (Freestyle): 3
Dinner: Crock Pot Creamy Chicken and Wild Rice Soup SmartPoints (Freestyle): 3
Snack: 3 Ingredient Peanut Butter Cups SmartPoints (Freestyle): 5
Day 24 (25 SmartPoints)
Breakfast: 4-Ingredient Strawberry Peach Tart SmartPoints (Freestyle): 6
Lunch: Crockpot Cauliflower Fried Rice SmartPoints (Freestyle): 5
Dinner: Chickpea Mediterranean Rice SmartPoints (Freestyle): 9
Snack: No-Bake Almond Cranberry Energy Balls SmartPoints (Freestyle): 5
Day 25 (25 SmartPoints)
Breakfast: White Bean Avocado Toast SmartPoints (Freestyle): 3
Lunch: Chicken Chili SmartPoints (Freestyle): 1
Dinner: Skinny Salmon, Kale & Cashew Bowl SmartPoints (Freestyle): 12
Snack: No-Bake Almond Joy Cookies SmartPoints (Freestyle): 9
Day 26 (17 SmartPoints)
Breakfast: Three Seed Berry Parfait SmartPoints (Freestyle): 6
Lunch: Spicy Kale Salad with Chickpeas & Maple Dijon Dressing SmartPoints (Freestyle): 2
Dinner: Skillet Lemon Chicken Breast Dinner SmartPoints (Freestyle): 4
Snack: Sweet and Spicy Nuts SmartPoints (Freestyle): 5
Day 27 (19 SmartPoints)
Breakfast: Superfoods Smoothie SmartPoints (Freestyle): 6
Lunch: Sweet Potato Black Bean Quinoa Bites SmartPoints (Freestyle): 1
Dinner: Slow Cooker Eggplant Lasagna SmartPoints (Freestyle): 8
Snack: Chocolate Coconut Almond Balls SmartPoints (Freestyle): 4
Day 28 (27 SmartPoints)
Breakfast: Savory Southwest Tofu Egg Scramble SmartPoints (Freestyle): 2
Lunch: Slow Cooker Moroccan Beef Stew SmartPoints (Freestyle): 11
Dinner: Lemon Chicken Breasts with Asparagus and Salad SmartPoints (Freestyle): 11
Snack: Skinny Bell Pepper Chips SmartPoints (Freestyle): 3
Free Download 28-Day Weight Watcher’s Meal Plan Shopping List:
Ready to try another meal plan? We recommend trying any of these out next!
- 7-Day Lazy Keto Meal Plan
- 7-Day Flush The Fat Away Meal Plan
- 5 Daily Menus – How I’ve Maintained My Ideal Weight for 5 Years
- 21-Day Flat Belly Meal Plan
Don’t forget to like us on Facebook for more great Weight Watchers meal plans. Or, follow us on Pinterest. Better yet, subscribe to our newsletter. You’ll receive the latest SkinnyMs. tips, recipes, and workouts.
Tell us what you’d like to see more of! Go to the comments section and share your thoughts. We always love hearing from you.
My husband and I need to lose 40 pounds. Can you help us start a meal plan that can help us towards our goal.
This is a good start. We have a lot of excellent meal plans to help with weight loss.https://skinnyms.com/category/meal-planning/
Thank you very much for this!
-the Download for shopping is convoluted 🙁
Hi GwenEllyn,
Sorry about that! You should be able to download it on an apple product HERE. Once you enter your email, you should receive the download within a few minutes. Then, click “view purchase online” with the green background.
Please let us know if you have any questions!
Thank you!
I am new to WW and really like your meals. Do you know how they align with the 2023 personal points plan?
Hi Peggy! I did a quick search to see what the difference would be. The freestyle points look at calories, saturated fats, sugar, and protein. It looks like the newest method takes calories, fiber, protein, added sugars, saturated fats, and unsaturated fats into account. The only issue I can see is that our nutritional information does not include information for added sugar specifically, only total sugar. Luckily, most of our recipes do not include added sugars (only naturally occurring, like in fruit and milk) so you should be able to plug our nutritional info into an online calculator for the personal points plan. But if one of our recipes includes an ingredient like coconut sugar or honey, the sugar would be considered “added” and would need to be plugged into the calculator. That said, you could just try and leave the added sugar out of the recipe, swap it for a naturally sweetened ingredient, or use a zero calorie sweetener like Stevia. We’ll look into seeing if we can get added sugars calculated for our recipes too. Hope that helps! 🙂
Hello I am starting the 28 day meal plan next week and I was wondering when it says 3 to 4 chicken breasts how many ounces should they be? Also I was wondering what you can drink besides water? Can you use vegan mayo instead of the other? I thank you for your time and am very excited to start this.
Hi Cheryl, that’s fantastic! The average chicken breast you’d buy at the store is about 6 ounces, but any chicken breast between 4 and 8 ounces will be fine! Try to aim for around 24 ounces of chicken, in total. We highly recommend sticking to just water, but black coffee and tea is fine too. You can also flavor your water naturally with fruit! Check out 7 Ways To Make Your Water Taste A Whole Lot Better. And yes, if you prefer vegan mayo, pleaae use that! Let us know if you have any more questions. Good luck to you! You’ve got this! 🙂
Is there a way to do this without dairy, whey or soy? i saw the egg & spinach breakfast cup. It uses feta cheese and I dont eat any cheese…
Hi Tina, You can always sub with plant-based cheese, perhaps cheddar.