28-Day Weight Watchers Meal Plan

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Losing weight shouldn’t be a flavorless process. With the right recipes under your belt, you can drop pounds while enjoying your favorite foods. This 28-day weight watchers meal plan lets you enjoy everything from savory sausages to mouthwatering muffins and tarts.


We’ve compiled a month’s worth of daily meal plans  with Weight Watchers points. Simplify your weight loss journey by following a menu plan that keeps meal stress at bay!

While hunting for nutrient-rich recipes, we’ve kept your cravings and comfort-food favorites in mind. What are you waiting for? 28 delicious days of dishes stuffed with nutrition and slimming properties start here!

Day 1:

Breakfast: Individual Egg and Spinach Bowl Smart Points (Freestyle): 1
Lunch: Skinny Cheeseburger Boats SmartPoints (Freestyle): 5
Dinner: Roast Beef with Seared Pineapple and Side Salad SmartPoints (Freestyle): 11
Snack: 3-Ingredient Parmesan Kale Chips SmartPoints (Freestyle): 2

Day 2:

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:

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:

14 Easy Low-Carb Meals Under 300 Calories

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:

Skinny Strawberry Yogurt

Breakfast:Skinny Strawberry Yogurt SmartPoints (Freestyle): 9
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:

Zucchini-Bell Pepper Pizza

Breakfast: Cottage Cheese Breakfast Bowl SmartPoints (Freestyle): 12
Lunch: Zucchini Bell Pepper Pizza SmartPoints (Freestyle): 4
Dinner: Slow Cooker Balsamic Chicken SmartPoints (Freestyle): 1
Snack: Instant Pot Applesauce SmartPoints (Freestyle): 0

Day 7:

Skinny Taco Salad in a Jar

Breakfast: Spiced Green Tea Smoothie 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:

Breakfast: Rise and Shine With These Greek Egg Muffins SmartPoints  (Freestyle): 1
Lunch: Clean Eating Chicken Salad SmartPoints  (Freestyle): 2
Dinner: Skinny Chicken Parmesan Casserole SmartPoints  (Freestyle): 10
Snack: Refreshing Lemon-Lime Popsicles SmartPoints  (Freestyle): 11

Day 9:

Skinny Berry Parfait

Breakfast:Skinny Berry Parfait SmartPoints  (Freestyle): 10
Lunch: Heirloom Tomato Salad SmartPoints  (Freestyle): 6
Dinner: Chinese Barbecue Pork SmartPoints  (Freestyle): 7
Snack:Paleo Friendly Meaty Veggie Roll Ups  SmartPoints  (Freestyle): 1

Day 10:

Skinny Bell Pepper Nacho Boats Recipe

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:

Almond Butter and Banana Sandwiches

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:

Cranberry Pumpkin Seed Granola

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:

Chocolate Peanut Butter Protein Smoothie

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:

Mushroom and Steak Fajita Sandwiches

Breakfast:Crustless Spinach Quiche with Sundried Tomatoes SmartPoints  (Freestyle): 4
Lunch: Mushroom and Steak Fajita Sandwiches SmartPoints  (Freestyle): 11
Dinner: Spinach and Feta Turkey Burger with Tzatziki Sauce SmartPoints  (Freestyle): 14
Snack: 6-Ingredient Tuna Salad Stuffed Eggs SmartPoints  (Freestyle): 3

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59 Comments on "28-Day Weight Watchers Meal Plan"

  1. JC  April 25, 2016

    Thank you-this is very nice.

  2. Jodi  April 26, 2016

    Any suggestions for someone who is single and eats most meals on the go? Most recipes I come across are for 4 people.

  3. Alesha  May 18, 2016

    Thank you so much for this! I’d love to see a grocery list for this:)

    • Kym Votruba  May 19, 2016

      Thanks for the feedback, Alesha. We’ll look into having a grocery list put together. 🙂

  4. becky  May 23, 2016

    Shopping list,Please……………..

    • Gale Compton  May 23, 2016

      Becky, We have a ton of shopping lists on our “to do” list and hope to get this one done sooon. 🙂

  5. Alysa  June 19, 2016

    Would it be possible to have all of the menus on one page and/or downloadable. It takes forever to get each page to load. I really want to try this but I don’t have the patience to go to each individual page/recipe.

  6. cworld646  August 7, 2016

    Is there any unlimited veggie list that we are allowed to eat in addition?

    • Gale Compton  August 8, 2016

      There isn’t a list. I would recommend veggies like spinach, kale, cauliflower, broccoli, and others that are overly starchy.

  7. Lou Ann  October 6, 2016

    Is the shopping list for this 28 day menu available yet??

    • Gale Compton  October 8, 2016

      Lou Ann, Not as yet. It’s on a list of “to dos”. 🙂

  8. Doreen  December 3, 2016

    Hi do you have a 28 day vegetarian meal plan

    • Gale Compton  December 4, 2016

      Doreen, Currently there isn’t one on the site. I’ll add this to our “to do” list. 🙂

  9. Pam  April 25, 2017

    Are these Smart Points? Or the old system?

  10. Janet  June 9, 2017

    what is the difference between SP & the old System?

    • Gale Compton  June 11, 2017

      SP uses calories, sugar grams, saturated fat, and protein to calculate.
      Old points used protein, carbs, fat, and fiber to calculate.

  11. Janet  June 9, 2017

    can i eat fruit between meals?

  12. Karen  June 12, 2017

    Thank you so much. My son pointed out that I spend a lot of time looking at recipes and it might make me think more about food. I thought I was trying to plan (but I was also having fun…as a foodie). You have done all the planning and I thank you for making it easy and delicious. I will spend my time being active and engaged. Thanks again.

    • Gale Compton  June 13, 2017

      Karen, You’re so welcome! Thanks so much for the feedback. 🙂

  13. Mary  June 19, 2017

    Wow! I’m going to shop for the first week. Recipes look amazing!

  14. Terri  June 27, 2017

    I absolutely love that there is a 28 day WW food plan available follow. This is what I need! I am going to try to make my own shopping list week by week and try to stick to the plan. Thank you so much for providing the whole plan! It is much appreciated!

  15. Janet Marquez  July 17, 2017

    Is it possible to get a shopping list for this plan?

  16. Melania  July 26, 2017

    Is there a shopping list available yet?

  17. Corky  August 6, 2017

    Thank you so much for the time and effort for these meal ideas.

  18. Edna obioma  August 9, 2017

    This is great.waooo!

  19. Wendy  August 15, 2017

    Question if you need more points in your day what else are you to eat then what you show? I’m having a problem getting back on track so I’m going to do your 28 meal plan to see if it helps me. My points is 40 and none of these day come close.

  20. Wendy  August 16, 2017

    Thank you because my sister and I are going to start this tomorrow and we are both excited about doing your meal plan. We both have been struggling to get back on track with eating the right way.

  21. Judy  September 18, 2017

    Day one was discouraging – you have to have 4 oz of leftover roast beef – I did look on and some recipes look doable.

    • Jennifer Hanford  September 18, 2017

      Hi, Judy. We’re glad you’re going to give the menu plan a chance. We have many other Weight Watchers recipes you may like on our site as well. Thanks!

  22. Lori  October 13, 2017

    Hello..Starting a weight loss program at work in November…Are thse meals goid
    for diabetics? We have somone who is diabetic ? Thank You! Lori

    • Gale Compton  October 14, 2017

      Lori, Your co-worker will need to look at each recipe’s nutritional data to be sure. I love the idea of a work place weight loss program.
      Please keep us posted. Are you all using SkinnyMs. recipes?

  23. Suzanne  November 1, 2017

    Deviled Eggs call for “Clean Mayo” what is Clean Mayo?

    • Jennifer Hanford  November 2, 2017

      Hi, Suzanne. It’s an avocado-based mayo that we recommend. If you click on the link it will take you to Amazon where you can see the actual product we like. Thanks!

  24. Kim  December 4, 2017

    I am ready to make a lifestyle change. These recipes sound delicious and I love having a meal plan ready for me. Just what I have been looking for! Day one! Saving my wine for Friday night. Thank you SkinnyMs!

    • Nichole Furlong  December 4, 2017

      You’re very welcome, Kim! We hope you enjoy all the recipes and meal plans. Let us know what you think!

  25. Peg  January 10, 2018

    Any ideas for someone allergic to banannas?

    • Gale Compton  January 10, 2018

      Peg, Any fruit will work. What about an apple or cantaloupe?

  26. Ember  January 13, 2018

    How current are your WW point totals?

    • Gale Compton  January 14, 2018

      Ember, It’s current as of the SmartPoints implementation.

  27. Keli  January 23, 2018

    You can save the recipes to cozi and then add them to your grocery list. It is amazing

  28. Toni  January 30, 2018

    Is this menu and recipes based on the new freestyle plan from Weight Watcher’s?

    • Gale Compton  January 30, 2018

      Toni, We haven’t updated to freestyle yet. With way over 1K recipes it will take time. 🙂

  29. Jean  February 5, 2018

    I’m on a blood thiner an have to watch my vitamin k intake. Do you have a meal plan that takes that into consideration.

    • Gale Compton  February 6, 2018

      Jean, We don’t currently. I recommend making an appointment with a nutritionist that could help with a meal plan that fits your needs. 🙂

  30. Lisa W  March 19, 2018

    I sure love the recipes from SkinnyMS, but today – my poor laptop sure bogged down with the new ad campaign from google ads. If you have control over this, it is now VERY intrusive and is not worth spending time on this site. If you don’t, well – then I’ll have to be content with the recipes I have garnered because it’s just too much trouble to wait out the load times for each page.

    • Gale Compton  April 3, 2018

      Lisa, Thank you so much for the feedback. We have worked tirelessly on improving the user experience. Pleae take a look now. 🙂

  31. Dreama L Whatley  July 17, 2018

    Do you have something similar to do but dairy free?

    • Gale Compton  July 20, 2018

      Dreama, We don’t currently has a specific dairy free meal plan. However, many of our meal plans have no dairy included. Please look over the meal plans that fit your needs. 🙂

  32. Jenn  July 31, 2018

    Hi! This is an AWESOME collection of recipes. Thank you so much for the time and effort you have put into this. Is a grocery list available for this collection?

    • Gale Compton  July 31, 2018

      Jenn, We don’t have a shopping list for this particular plan. So sorry. 🙁

  33. Laurie  August 4, 2018

    All the recipes look quite yummy! I agree, a shopping list would be incredibly helpful. 🙂


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