5-Day Weight Watchers Menu with SmartPoints

Five days of delicious, and nutritional meals with few points.

Weight Watchers is a wonderful program that removes the guesswork from weight loss. Each dish is assigned a numerical value, or ‘points,’ that are determined based on the food’s fiber, calorie, and fat content. Once you get the hang of it, keeping track of points becomes second nature. But if you’re just starting out with a Weight Watchers menu, your head might be swimming trying to learn the point system.

You’re not alone! Many new Weight Watchers (and experienced dieters) find that a pre-planned Weight Watchers menu simplifies the process and makes mealtime a whole lot easier. We’ve done the work for you and created this handy 5-Day Weight Watchers Menu, made up of delicious breakfasts, lunches, and dinners that equal 30 SmartPoints or less.

Weight Watchers Menu

In general, foods that are high in fiber and low in fat receive a low point score because they keep you moving toward your weight loss goals. If a food is lower in fiber or higher in fat and calories, its point ranking increases. All of these daily plans are under 30 SmartPoints with wiggle room for a healthy snack. If you need snack ideas, check out our list of 29 Low-Point Snacks for Weight Watchers.

Monday: 14 Freestyle SmartPoints 

Protein Quinoa Blueberry Breakfast Bowl

Breakfast: Protein Quinoa Blueberry Breakfast Bowl
Freestyle SmartPoints: 7

Lunch: Chickpea Cucumber Salad
Freestyle SmartPoints: 5

Dinner: Chicken and Black Bean Chili
Freestyle SmartPoints: 2

Tuesday: 20 Freestyle SmartPoints 

Veggie and Pesto Sandwich

Breakfast: Dairy Free Crepes
Freestyle SmartPoints: 5

Lunch: Veggie and Pesto Sandwich
Freestyle SmartPoints: 8

Dinner: Crock Pot Low Fat Beef Stew
Freestyle SmartPoints: 7

Wednesday: 19 Freestyle SmartPoints

weight watchers menu

Breakfast: Flourless Banana Pancakes
Freestyle SmartPoints: 0

Lunch: Mediterranean Grilled Shrimp Salad
Freestyle SmartPoints: 11

Dinner: Baked Vegetable Spring Rolls
Freestyle SmartPoints: 8

Thursday: 21 Freestyle SmartPoints 

weight watchers menu

Breakfast: Asparagus Frittata with Herb Blossoms
Freestyle SmartPoints: 5

Lunch: Avocado Egg Salad Sandwich
Freestyle SmartPoints: 8

Dinner: Black Pepper Salmon with Avocado Salad
Freestyle SmartPoints: 8

Friday: 21 Freestyle SmartPoints 

weight watchers menu

Breakfast: Three Seed Berry Parfait
Freestyle SmartPoints: 6

Lunch: Pearl Barley and Vegetable Minestrone
Freestyle SmartPoints: 4

Dinner: Italian Style Meatloaf
Freestyle SmartPoints: 11

Enjoyed our weight watchers menu? Check out more:

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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. I would love to see recipes for 2. Sometimes recipes for 4/6 or 8 are challenging to reduce.
    I’m solo and don’t mind leftovers and if it can be frozen no problem but sometimes it would be nice to have smaller portion recipes to go too.


    1. Hi Maria, we actually have several recipes on the site which are only 2 servings, such as Super Easy 3-Ingredient Chicken for Two. If you use our search function at the top of the page and search the words “For Two” you’ll have several results of many of our post popular recipes with only 2 servings.

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