28-Day Weight Watchers Meal Plan

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!

Walk your way to a healthier you!

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)

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 (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)

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 (20 SmartPoints)

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 (22 SmartPoints)

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 (26 SmartPoints)

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 (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)

Protein Salmon and Eggs on Toast

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)

Peanut Butter Banana Cups

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)

Deviled Eggs

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)

Healthiest Greek Salad Recipe

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)

Skinny Taco Salad in a Jar

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)

No-Bake Almond Cranberry Energy Balls

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)

Three Seed Berry Parfait

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)

Superfoods Smoothie

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)

Lemon Chicken Breasts with Salad & Asparagus

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!

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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.

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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

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

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

  2. 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.

      1. Thanks Gale, being able to print the list is wonderful!! Then only takes a few to get a list together for the week. I’m sure this was a lot of work :))

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

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

  3. 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.

  4. 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!

  5. 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.

  6. 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.

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

    1. 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!

  8. 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

    1. 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?

    1. 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!

  9. 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!

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

  10. 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.

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

  11. 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.

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

    1. 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. 🙂

  12. 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?

    1. Hey Deborah!
      We are actually working on building a shopping list for this plan at this very moment! It will be available real soon!

    1. Laura, At your request, this meal plan will have a shopping list. It will take 1-2 weeks to complete. Do you prefer having leftovers for some of the meals or a different recipe each time? Love you feedback. Thanks! 🙂

  13. Are these points accurate for the 2019 version of Weight Watchers points? Some of the comments date back to 2016. Please let me know. Thank you.

  14. This collection is fantastic! I see there is a printable version to access the recipes but it still requires going in to each site, scrolling down to the recipe, fighting the ads all the way, then going through the printing process. Is there a truly printable version that can be clicked on and printed, including weekly shopping lists, with no more than 3 or 4 clicks? I would be willing to pay for this.

    1. We’re working on a downloadable, printable version of this meal plan RIGHT NOW Lisa! It will be available soon 🙂

  15. I’m a picky eater and I wouldn’t eat anything that was posted here is there anything else that a picky eater like me to eat? Plus I’m a diabetic.

    1. Hi Shelia, If none of these recipes appeal to you, please check with your doctor for suggestions. Once you’ve done that, you’ll
      be able to find tons of recipes on our site. 🙂

  16. Does this coordinate with the new freestyle plan?
    Also any updates on when a PDF version of this meal plan may be available?


  17. I wanted to know if the points for each day based on a certain starting weight, or can help everyone loose the weight?
    Thanks, Lisa

    1. Lisa, The meal plan is not based on a specific starting weight. All of our meal plans are based on a healthy eating plan. The WWs plans are created for anyone on this plan or who would like to give it a try. 🙂

  18. The meal plan looks great and the recipes appetizing, however, I live alone and am not in the habit of cooking for 10 people. Why are none of the recipes for 1 or 2 servings?

  19. Dear Gale: This is my first visit to your site. Wow! You have done a great thing. Your recipes are SO do-able. I can’t wait to cook my first meal from your site. Thank you. This was a lot of work. I was looking for some new ideas for menu planning. (I get tired of eating the same old things all of the time.) Your site was the perfect stop.



    1. Hi Valerie, Thank you so much for the positive feedback. Please continue to give your feedback. 🙂

    1. Hi Barb,

      Unfortunately this meal plan does not come with a printable version of the recipes. It does, however, come with a downloadable/printable shopping list for each week with all of the ingredients needed (if you scroll down to the bottom).

      We also have a brand new 7-Day Low-Carb Meal Plan with Weight Watchers Points and Shopping List that you may like. That one has all of the links to each recipe included in the download. Hope that helps! 🙂

    1. Shelly, The download is the shopping list and the meal plan’s individual recipes are on the website.

  20. My husband and I need to lose 40 pounds. Can you help us start a meal plan that can help us towards our goal? says:

    My husband and I need to lose 40 pounds. Can you help us start a meal plan that can help us towards our goal.

    1. 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!

    1. 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! ?

  21. 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.

    1. 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! ?

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