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.
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:
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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.
Thank you-this is very nice.
Any suggestions for someone who is single and eats most meals on the go? Most recipes I come across are for 4 people.
We have many recipes that freeze wonderfully and will take just a quick reheat to enjoy. Search “Freezer Meals” on our site and try these tips: https://skinnyms.com/6-tips-to-turn-any-recipe-into-a-freezer-recipe/. You might also enjoy these Grab & Go Lunch Recipes:
https://skinnyms.com/13-grab-and-go-lunches-with-fewer-than-399-calories/
Thank you so much for this! I’d love to see a grocery list for this:)
Thanks for the feedback, Alesha. We’ll look into having a grocery list put together. 🙂
Shopping list,Please……………..
Becky, We have a ton of shopping lists on our “to do” list and hope to get this one done sooon. 🙂
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.
Alysa, Of course! Ask and you will likely receive. 🙂 https://skinnyms.com/28-day-weight-watchers-meal-plan-for-printing/
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 :))
Is there any unlimited veggie list that we are allowed to eat in addition?
There isn’t a list. I would recommend veggies like spinach, kale, cauliflower, broccoli, and others that are overly starchy.
Is the shopping list for this 28 day menu available yet??
Lou Ann, Not as yet. It’s on a list of “to dos”. 🙂
Hi do you have a 28 day vegetarian meal plan
Doreen, Currently there isn’t one on the site. I’ll add this to our “to do” list. 🙂
Are these Smart Points? Or the old system?
Pam, All smart points.
what is the difference between SP & the old System?
Janet,
SP uses calories, sugar grams, saturated fat, and protein to calculate.
Old points used protein, carbs, fat, and fiber to calculate.
can i eat fruit between meals?
Janet, Sure, zero points!
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.
Karen, You’re so welcome! Thanks so much for the feedback. 🙂
Wow! I’m going to shop for the first week. Recipes look amazing!
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!
Is it possible to get a shopping list for this plan?
Janet, We have to have one eventually.
Is there a shopping list available yet?
We don’t have a shopping list for this meal plan, Melania, but you might like our Ultimate Weight Watchers Grocery List.
Thank you so much for the time and effort for these meal ideas.
This is great.waooo!
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.
Wendy, Review our other recipes for possibilities. Also, here’s some great snacks https://skinnyms.com/50-snacks-used-lose-30-pounds/
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.
Day one was discouraging – you have to have 4 oz of leftover roast beef – I did look on and some recipes look doable.
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!
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
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?
Deviled Eggs call for “Clean Mayo” what is Clean Mayo?
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!
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!
You’re very welcome, Kim! We hope you enjoy all the recipes and meal plans. Let us know what you think!
Any ideas for someone allergic to banannas?
Peg, Any fruit will work. What about an apple or cantaloupe?
How current are your WW point totals?
Ember, It’s current as of the SmartPoints implementation.
You can save the recipes to cozi and then add them to your grocery list. It is amazing
Hello,
Is this menu and recipes based on the new freestyle plan from Weight Watcher’s?
Toni, We haven’t updated to freestyle yet. With way over 1K recipes it will take time. 🙂
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
Jean, We don’t currently. I recommend making an appointment with a nutritionist that could help with a meal plan that fits your needs. 🙂
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.
Lisa, Thank you so much for the feedback. We have worked tirelessly on improving the user experience. Pleae take a look now. 🙂
Do you have something similar to do but dairy free?
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. 🙂
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?
Jenn, We don’t have a shopping list for this particular plan. So sorry. 🙁
All the recipes look quite yummy! I agree, a shopping list would be incredibly helpful. 🙂
I wish that I was able to buy this monthly meal list with the shopping list!!! Everything looks great!!
Hey Deborah!
We are actually working on building a shopping list for this plan at this very moment! It will be available real soon!
Do you have the shopping list for the weight watchers meal plan available to print?
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! 🙂
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.
Sam, All the recipes have been updated with Freestyle points.
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.
We’re working on a downloadable, printable version of this meal plan RIGHT NOW Lisa! It will be available soon 🙂
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.
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. 🙂
How do you get the recipes that is in the 28 day meal plan
Hi Diana, if you click the title of the recipe listed for each day it will take you to the recipe.
Does this coordinate with the new freestyle plan?
Also any updates on when a PDF version of this meal plan may be available?
Thanks!
Hi Kelsey, all the points are listed as Freestyle points.
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
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. 🙂
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?
Judy, Just cut the recipe in half. Most all of our recipes can be frozen as well. 🙂
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.
Sincerely,
Valerie
Hi Valerie, Thank you so much for the positive feedback. Please continue to give your feedback. 🙂
Is there a printable version of all these recipes?
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! 🙂