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 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:
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:
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:
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:
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:
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:
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:
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:
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:
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:
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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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. 🙂