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!
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)
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:
Ready to try another meal plan? We recommend trying any of these out next!
- 7-Day Lazy Keto Meal Plan
- 7-Day Flush The Fat Away Meal Plan
- 5 Daily Menus – How I’ve Maintained My Ideal Weight for 5 Years
- 21-Day Flat Belly Meal Plan
Don’t forget to like us on Facebook for more great Weight Watchers meal plans. Or, follow us on Pinterest. Better yet, subscribe to our newsletter. You’ll receive the latest SkinnyMs. tips, recipes, and workouts.
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.
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. 🙂