7-Day Weight Watchers Menu Plan

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Weight Watchers is a proven and effective program for those who want to lose weight. But when you first begin, figuring out what to eat can be overwhelming! There are plenty of great Weight Watchers meal plans, so narrowing down your options might prove difficult. Dieters love the variety, but at the beginning of their weight loss journey, the amount of food and meal options is daunting!

One way to feel good about your program and narrow down your options is to use a pre-arranged menu plan. Weight Watchers menus can be divided up by meals and days, and following a set plan for a week or a month can make your life easier. A “map” of Weight Watchers foods can be a big help, especially for new dieters. This Weight Watchers menu plan makes it easy to plan for the week ahead and takes the majority of the stress out of planning for a successful week of weight loss.

7-Day Weight Watchers Menu Plan



individual egg and spinach bowl
Individual Egg and Spinach Bowl
SmartPoints: 2

Avocado Dip with Fresh Veggies
SmartPoints: 2

Skinny Slow Cooker Veggie Pot Pie Stew
SmartPoints: 4


crustless vegetable quiche

Crustless Asparagus Quiche
SmartPoints: 4

Slow Cooker Fiesta Chicken Soup
SmartPoints: 4

Skinny Quinoa Skillet Supper
SmartPoints: 10


skinny berry parfait

Skinny Berry Parfait
SmartPoints: 11

Perfect Turkey and Cheese Flat-Out Wrap
PointsPlus: 6

Skinny Quinoa with Black Beans
SmartPoints: 6


Skinny Strawberry Yogurt

Skinny Strawberry Yogurt

Flatout Thin Crust Pear and Gorgonzola Pizza
PointsPlus: 15

Slow Cooker Chicken Pot Roast
SmartPoints: 5


zucchini bell pepper pizza

Western Omelet Flat-Out Wrap
PointsPlus: 8

Curried Egg Salad Sandwiches
PointsPlus: 7

Zucchini Bell Pepper Pizza
SmartPoints: 3


Slow Cooker Barbecued Beans Chicken Joes

Goat Cheese and Herb Frittata
PointsPlus: 4

Cranberry-Nut Turkey Roll Ups
Spread two medium low-fat whole-wheat tortillas each with 1 tablespoon whole-berry cranberry sauce and 1 tablespoon fat-free mayonnaise. Top each with 3 ounces thickly sliced deli turkey breast, 1 leaf romaine lettuce, and 1 teaspoon chopped pecans. Roll up and serve.
PointsPlus: 4

Barbecued Beans and Chicken Joes (pictured above)
This recipe is not only WeightWatchers friendly, it’s also a big hit with the kids!
SmartPoints: 10


slow cooker vegetable omelette recipe

Slow Cooker Vegetable Omelette
PointsPlus: 5

Bombay Tuna Salad
Drain a 6-ounce can of chunk white tuna packed in water and place in a bowl. Mix with 1/4-cup fat-free mayonnaise; 1 celery stalk, thinly sliced; 2 tablespoons minced red onion; 2 tablespoons sliced almonds; 2 tablespoons golden raisins; 2 teaspoons curry powder; 2 teaspoons lemon juice; and 1/4 teaspoon salt. Place a bed of Boston or Bibb lettuce on each of two plates and divide tuna between them.
PointsPlus: 5

Slow Cooker Asian Braised Pork Tenderloin
SmartPoints: 7

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Editor’s Note: This post was originally published July 20, 2013 and has been updated. 

34 Comments on "7-Day Weight Watchers Menu Plan"

  1. Carrie  December 28, 2014

    Where can I find the recipe for the western omelet flat-out wrap?

  2. Guest  January 2, 2015

    this menu sounds and looks great but…..with all the different recipes….this is a very expensive menu to do…this is why so many drop out ………….you need to take the main meat and have several meals for the week using that meat or veggie……I know variety is great but not every day……alot of us are on SS or have no job at all but are trying hard to lose weight ….please help us…..not all of us can afford this.

  3. Guest  January 8, 2015

    Something I like to do is is make a big pot of chicken broth with onion carrots celery and cilantro. Then I make brown rice on the side and 4oz chickens nothing added. The vegi soup alone can be a great 0point snack or shred 4oz chicken and add half cup brown rice and it can be a meal. For 6 points. Fruits and veggies are free so be creative. I also have nutri bullet and I love throwing spinach kale carrots any vegetables really with a cup of juice to sweeten it and a few fruits and it makes a yummy smoothie HEALTHY ! You don't have to go over bored and spend so much. Just buy 100% whole wheat bread instead of white fruits and vegetables. Drink lots of water. I usually only use one piece of bread. I was hungry at first all the time but your stomach shrinks and now I'm full all the time!

  4. Cynthia White  February 18, 2015

    Very nice tips, I'll try them all for sure.

  5. HELEN HILLIER  June 9, 2015

    im looking for WW a 7 day plan that I was aware of many years ago that worked well for me. Everything was in my cupboatd. No fancy meal involved. Eg Breakfast baked beans wholemeal toast etc…Is there something this simple still around. Helen H

    • SkinnyMs  June 10, 2015

      While we don't have a WW meal plan designed specifically with simple ingredients in mind, we do offer many Weight Watchers recipes that fit this description. Enter the term "Weight Watchers" into our search bar for a complete list of all we offer.

  6. kay  July 1, 2015

    I'm struggling with menus, Idon't know what to eat.im gonna call it quits. help or

    • SkinnyMs  July 2, 2015

      The menus can be followed, as listed. You can also add a low-point snack, or two, each day.

  7. Larissa  December 9, 2015

    I tried Weight Watchers a few years ago. I lost a few pounds.
    But I stopped because I hated to weigh everything.
    Do you have some tips for me?
    Maybe I'll give it another chance..

    Thank you!

    • SkinnyMs  December 9, 2015

      Hi Larissa,

      We actually don't have weight watchers information on the site, we just add the points to our recipes for those who follow their program.

    • Daryl  May 15, 2017

      How about the Simply Filling plan?

  8. Shannon  December 22, 2015

    Is there a shopping or ingredient list?

    • Skinny Ms.  December 22, 2015

      Shannon, Unfortunately, we do not have a grocery list associated with this plan. Thanks for checking.

  9. Donna Marie Trimble  December 30, 2015

    Do u still sell ur food weekly that go w ur program. I want 2 buy ur foods again I don’t have time 2 do the recipe thing…please & thanku

    • Gale Compton  December 30, 2015

      Sorry we don’t sell foods on the site. Thanks! 🙂

  10. Tracey  January 9, 2016

    Iceland sell WW ready meals if that helps anyone. X

  11. Dorene Gonzalez  January 25, 2016

    There use to be a booklet that planned out what to eat and how much does any one have this booklet

  12. Joan  January 26, 2016

    I am 74 years old and have been on weight watchers before. I am now back on the plan and would like to do some exercise but I can’t walk much anymore. Any suggestions?

    • Gale Compton  January 26, 2016

      Check with your doctor before beginning any exercise program.
      With your doctor’s approval do the following:
      Purchase two light weight dumbbells, 2-3 pounds. Grab a kitchen chair, have a seat, and do this routine:

      Look on youtube for chair yoga. The important thing is to start out slow and gradually build to something a little more challenging. Hope this helps. 🙂

  13. Maryscarlett  April 30, 2016

    This is really great! It looks customizable and fairly easy to follow. I’m going to give it a go this weekend. Thsnks 🙂

  14. Sharon  June 5, 2016

    Can you loose weight by eating only the frozen dinner? I live in the mountains far from a VERY limited grocery store But they do have the Smart and Lean Cusine dinners.

  15. Carol  January 13, 2017

    We are What we eat, cut the sugar in coffee or tea, or drink green tea.
    Eat fruit in place of cakes and biscuits. Drimk plenty of water in between meals.
    Have a well balanced diet include, fish , tuna chicken, salad and vegables. Never miss a meal, and eat less bread.
    You will feel better and with exercise weight will drop off.

  16. mils  March 14, 2017

    What does ww mean

    • Kym Votruba  March 15, 2017

      WW stands for Weight Watchers 🙂

  17. Nina Blasingame  May 14, 2017

    Do you have a WW plan for diabetes where I have to watch my carbs & sugar?

    • Gale Compton  May 15, 2017

      Nina, We don’t currently have a WWs plan specifically for diabetes.

  18. Tina  June 25, 2017

    I lost 42 pounds just watching portion sizes, sugar free, and baked. I rarely eat out. After 6 months I couldn’t figure out why I wasn’t losing any more weight. I joined ww for a month just to see what I was doing wrong. I now eat low fat. I read labels. This part takes a little time till you figure out what to buy for the first time. I’m now down 50 pounds. It has taken me 18 months to do. I had a massive stroke last year. You wouldn’t be able​ to tell it but I still struggle with nausea so exercising some days just don’t happen. So fat free, 0 sugar, no soft drinks not even sugar free. Stay away from fried and process foods. I’m on a limited income. You just have to use common sense and make smart choices.

    • Gale Compton  June 25, 2017

      Tina, You’re amazing! Thank you so much for sharing your tips, I know they will be helpful to others struggling with their weight. 🙂

  19. Sharon Hopkins  June 27, 2017

    Is there a varied menu like traditional foods as i dont like all this new foods in your recipes

  20. andrea  October 2, 2017

    On the weight watchers plan do you have to eat alot of fruit and veg?

    • Gale Compton  October 4, 2017

      Andrea, It’s really up to you, but fresh veggies and fruit are healthy and lower in calories and zero points. 🙂


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