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.

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We’ve compiled a month’s worth of daily meal plans weighing in at 26 points or fewer. 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!

For your convenience, we’ve created the meal plan on one page for easy printing, 28-Day Weight Watchers Meal plan.

Day 1:


Total: 20 SmartPoints

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

Day 2:

Slow Cooker Fiesta Chicken Soup Recipe
Total: 20 SmartPoints

Breakfast: Berry Overnight Oats (5 points)
Lunch: Slow Cooker Fiesta Chicken Soup (4 points)
Dinner: Sweet Potato Nachos (5 points)
Snack: Sweet and Salty Chocolate Covered Pretzels (6 points)

Day 3:

Skinny Strawberry-Banana Bread
Total: 22 SmartPoints

Breakfast: Skinny Strawberry Banana Bread (4 points)
Lunch: Mediterranean Chopped Salad with Salmon, Cucumber and Mint (9 points)
Dinner: Baked Chicken Quesadilla Casserole (6 points)
Snack: Oven-Baked Zucchini Chips (3 points)

Day 4:

Skinny Lasagna Rolls
Total: 20 SmartPoints

Breakfast: Turkey Sausage Breakfast Muffins (5 points)
Lunch: Moroccan Chicken Salad with Chimichurri Dressing (6 points)
Dinner: Clean Eating Pizza Lasagna Rolls (7 points)
Snack: Baked Apple Chips (2 point)

Day 5:

Skinny Strawberry Yogurt
Total: 25 SmartPoints

Breakfast:Skinny Strawberry Yogurt (5 points)
Lunch: Tuna Salad Stuffed Avocado (8 points)
Dinner: Turkey Meatloaf Cupcakes with Mashed Potatoes (10 points)
Snack: Southwestern Brussels Sprout Coleslaw (2 points)

Day 6:

Zucchini-Bell Pepper Pizza
Total: 19 SmartPoints

Breakfast: Cottage Cheese Breakfast Bowl (12 points)
Lunch: Zucchini Bell Pepper Pizza (3 points)
Dinner: Slow Cooker Balsamic Chicken (4 points)
Snack: Instant Pot Applesauce (0 points)

Day 7:

Skinny Taco Salad in a Jar
Total: 24 SmartPoints 

Breakfast: Spiced Green Tea Smoothie (11 points)
Lunch: Skinny Taco Salad in a Jar (6 points)
Dinner: Skinny Zucchini Pasta & Baby Spinach (4 points)
Snack: Baked Onion Rings (3 points)

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

  1. Georgia  April 25, 2016

    Need the grocery list

    Reply
    • Gale Compton  April 25, 2016

      Georgia, We haven’t gotten to the grocery list yet. 🙂

      Reply
  2. JC  April 25, 2016

    Thank you-this is very nice.

    Reply
  3. 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.

    Reply
  4. Alesha  May 18, 2016

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

    Reply
    • Kym Votruba  May 19, 2016

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

      Reply
  5. becky  May 23, 2016

    Shopping list,Please……………..

    Reply
    • 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. 🙂

      Reply
  6. 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.

    Reply
  7. cworld646  August 7, 2016

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

    Reply
    • 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.

      Reply
  8. Lou Ann  October 6, 2016

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

    Reply
    • Gale Compton  October 8, 2016

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

      Reply
  9. Doreen  December 3, 2016

    Hi do you have a 28 day vegetarian meal plan

    Reply
    • Gale Compton  December 4, 2016

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

      Reply
  10. Pam  April 25, 2017

    Are these Smart Points? Or the old system?

    Reply
  11. Janet  June 9, 2017

    what is the difference between SP & the old System?

    Reply
    • Gale Compton  June 11, 2017

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

      Reply
  12. Janet  June 9, 2017

    can i eat fruit between meals?

    Reply
  13. 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.

    Reply
    • Gale Compton  June 13, 2017

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

      Reply
  14. Mary  June 19, 2017

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

    Reply
  15. 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!

    Reply
  16. Janet Marquez  July 17, 2017

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

    Reply
  17. Melania  July 26, 2017

    Is there a shopping list available yet?

    Reply
  18. Corky  August 6, 2017

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

    Reply
  19. Edna obioma  August 9, 2017

    This is great.waooo!

    Reply
  20. 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.

    Reply
  21. 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.

    Reply
  22. 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.

    Reply
    • 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!

      Reply
  23. 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

    Reply
    • 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?

      Reply
  24. Suzanne  November 1, 2017

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

    Reply
    • 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!

      Reply
  25. 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!

    Reply
    • 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!

      Reply
  26. Peg  January 10, 2018

    Any ideas for someone allergic to banannas?

    Reply
    • Gale Compton  January 10, 2018

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

      Reply
  27. Ember  January 13, 2018

    How current are your WW point totals?

    Reply
    • Gale Compton  January 14, 2018

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

      Reply
  28. Keli  January 23, 2018

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

    Reply
  29. Toni  January 30, 2018

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

    Reply
    • Gale Compton  January 30, 2018

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

      Reply
  30. 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.
    Jean

    Reply
    • 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. 🙂

      Reply
  31. 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.

    Reply
    • 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. 🙂

      Reply

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