I get asked a lot if I have any sort of sample plan for what I eat in a day, I thought about it for awhile and finally decided to put together this 7 day plan for you all… Few things I need to say first before getting to the plan..

  1. This is strictly just a sample of how I might use my weight watcher points over the coarse of a week, I am not a nutritionist or health expert and I can not guarantee any kind of weight loss results by following this weekly plan.
  2. Everybody is different and while some may enjoy what they see in this meal plan, others might hate it..and that’s okay, I can’t please everyone, however any negative comments will be automatically deleted. I do not need to hear it’s too much sugar, way too many carbs, not enough fats or proteins, not enough vegetables, or I’d gain weight if I ate like this.. If this suggested meal plan does not suit you then just simply search for one that might, please don’t cut this one up.. Again it is simply a peek into how I might spend my points over 7 days, I have done my best to keep the days at the average 30 smart points or 26 points plus. I understand not everyone gets the same points, but those numbers are the average, if you are allowed more points maybe consider increasing your serving size. I have not included weekly points, that is up to you how you want to use them, also any free fruit and vegetables can be added in anywhere over the coarse of the 7 days. I have not included any drinks, I am not one usually to spend points on drinks, I mainly drink 0 point drinks such as tea, water and La croix sparkling beverages. Sometimes I will have the unsweetened passion tea lemonades from Starbucks (Tall= 2sp or 1pp)

If you click on the picture the meal plan will open as a PDF file that you can print and it also provides links directly to my recipes.


Here’s a look at each day in pictures…




*Note- for chicken sausage quesadilla, I use Flatout light original, 1 cooked chicken sausage, peppers/onion and  1/3 cup reduced fat shredded cheese, bake in oven at 350F for 10-15 minutes.




For banana s’mores I use 1Tbsp melted marshmallow fluff, 1/2 square of lindt dark chocolate, melted and a sprinkle of graham crumbs. *Banana at lunch is just an example, feel free to swap out with different fruit.




*Optional to add some mini chocolate chips to the fiber 1 bar, berries and yogurt dish..


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*Note- Optional to add some mini chocolate chips to cereal/yogurt/berries combo.. Muffins will freeze well if you make a batch up.




*Note- I cook my pineapple in a pan with a little cooking spray and sprinkle with a little cinnamon and sugar mix, just warm them up for a few minutes, it’s so good!




*Note- for BLT, I use low point bacon such as Oscar Mayer center cut or Market Pantry (Target brand) center cut, you could also use turkey bacon. For s’mores toast I use 1 slice Sara Lee bread, 1Tbsp melted marshmallow fluff, sprinkle of graham crumbs and 1 tsp mini chocolate chips.




*Note- I use different toppings on my yogurts, pictured is cinnamon goldfish crackers, sometimes I will crush 2 oreo thins or a little chocolate (snack size chocolate bar) .. Fruit is pineapple, mango with 3Tbsp cool whip and 1tsp mini chocolate chips, just a sprinkle of coconut.

Again, this is just a peek into how I might eat for the week and spend my points, feel free to make changes to suit you.. I know everyone is different and I know that some people could not use there points the same as I have done and lose weight, so please just remember that this is simply just a suggestion for those that might eat similar to myself..




  1. Missy Anthony Reply

    Kate you are truly the best! I am so thankful that I found you!! I have tried many of your recipes and liked almost all of them!!! They are brilliant! This will help me so much. I struggle just trying to figure out what to take for breakfast and lunch to work! This helps……again you are the best.

  2. I love that you incorporate little sweet treats for yourself every day. It keeps things fun, and goes to show you don’t have to deprive yourself while losing and maintaining weight.

    • Drizzle Reply

      Nope, not at all.. It would not work for me if I had to restrict 😉

  3. Kate, I am so glad that I found your website! My family and I love your recipes! Thank you so much! You are such an inspiration! Keep up the great work!

    • Drizzle Reply

      Hi Sarah, thank you so much for your kind words 🙂 Happy to hear your family is enjoying the recipes 🙂

  4. I, too, struggle with getting on board with losing weight. I’ve been a lifetime Weight Watchers member since the mid 90’s. I have about 30-40 pounds I just can’t get off. Our local WW meetings have not motivated me… Live in a small town so there’s only one class available. Any suggestions on motivation to get me started?

    • Drizzle Reply

      Hi Pam, are you on Instagram? I found a wonderful WW community on there and I truly owe a lot of my success to opening up my IG account, it held me accountable and the support is great.. You can try Facebook as well I know there are some great WW support groups out there and if your interested maybe look into http://www.dietbet.com I’m hosting my 9th game starting July 13th, basically you bet on yourself to lose 4% of your body weight in 4 weeks (bet is $35) as long as you hit your goal (which dietbet will give you once you weigh in) you get your bet back guaranteed plus even more money, the winners who hit their goal split the pot with all the other winners, last game paid out $61 (35 bet plus extra 26) They are super fun and so motivating, when you join you can stay in touch with all the other players, downloading the free dietbet App is the best way 🙂 I also offer some fun prizes throughout the game, my game is called “drizzle me skinny’s summer challenge”

  5. Didn’t you have a blog entry about returning to Points Plus after not caring for Smart Points? I related to that! What happened to the entry?

    • Drizzle Reply

      I did, I have taken it down for the time being.. I returned to WW meetings last night with a friend that is just starting her journey, so I am tracking both SP & PP to see where I am at, i expressed my dislike of SP to my new leader and how I hated I only got 28 weeklies, because I am very active she suggested trying to use some of my fit points for food (something I have never done in the past) so I am seeing if i can make changes to Sp that will work for me.. main reason being is I want to support my friend who just joined and I think following the same program will help with that.. I will see after a few weeks of tracking both PP & SP where things stand.. I still stand behind my thoughts on PP and that it works for me and I love it and everything I expressed still stands firm.. But I am trying to be a little more open to SP this time around.. time will tell with ultimately what I decide ..

      • This is great news!!! I’m a ww lifetime member since 2007 and it’s since been removed from our area so I’m trying to gather information on sp and get back on track. I’m living proof this plan works but I to have slipped off the track & tracking is key—itrackbites is a great user friendly app
        Please keep me posted–again I’m on my own here in a small town;)
        Thank you!

        • Drizzle Reply

          Hi Kitty, that’s too bad it has been removed, I hate hearing that locations close down and people can not get to them.. itrackbites is a great App 🙂

  6. This looks absolutely fabulous !!! I found pictures of your muffins on Instagram and have now spent an hour going through all your yummy recipes ! I’ve been really missing having muffins in my life!! Thank you ! Can’t wIt to try some of these !

    • Drizzle Reply

      Hi Chrissy.. Happy you found me and I hope you enjoy the muffins 🙂

  7. This is exactly what I needed! Thank you so much for this. A whole week in one place is a huge help. I now have a place to start on my WW journey. And some really excellent recipes to crack into once this whole eating-properly-while-living-normally “thing” doesn’t seem so hard to handle 🙂

    • Drizzle Reply

      Hi Tina.. it’s just a peek at how I might eat for the week and hopefully it suits you too 🙂 Good luck on your journey!

  8. Just found your blog and fb page, so very glad I did! I’m just starting my journey (again) for reasons I won’t mention, I gained all of my weight back PLUS some! I love this sample meal post so very much. I’m very visual and seeing the pics of what you make and eat leaves my mouth watering…I think I can do this again without boredom thanks to you!

    • Drizzle Reply

      Hi Kim.. welcome back to WW 🙂 I am glad you like what you see, I think part of my success was definitely from getting more creative in the kitchen and not living of frozen lean cuisines lol.. Keep fighting and don’t give up, you can do it!!

  9. I love, love, love your website!! Thank you for sharing on Pinterest…that’s how I found you!! You have transformed my WW journey!
    Do you think you’ll ever do another 7 day plan? I love this one…it has helped me think outside the box! I tend to be the kind of person that when I find something that works, I’ll eat it day after day…variety is so much better! =)
    Thank you for all you do and for keeping things fresh and exciting!

    • Drizzle Reply

      Hi Paula, thank you so much for your sweet words! Hmm… yeah I think I could try and do another 7 day plan, I will add it to my “to do” list and see what I can come up with 🙂

  10. Jan Hargrave Reply

    Thank you! Thank you! Thank you! I have been doing so well (almost a month in now) but have been struggling with variety and find I am eating a lot of chicken and salads (BORING!). I am going to use your meal plan this week and enjoy the change!!

    • Drizzle Reply

      Hi Jan, let me know how it goes.. Hope you enjoy the recipes 🙂

  11. Hi there…I joined your Instagram and love your posts. Thanks for your hard work…I’m going to really check out this menu plan. I’m a life time member but I’ve been struggling and over goal for a long time. Looking forward to the structure!

    • Drizzle Reply

      Hi Sharon, I hope you find some recipes you enjoy 🙂 I get the struggles all too well, keep fighting, you can do it 🙂

  12. LOVE your blog!! You have so many great ideas and recipes! Do you have more meal plans that you are willing to share? It is so nice to be able to look at a meal plan for ideas and to follow! Thanks for doing this blog, it will help many!

    • Drizzle Reply

      Hi there, thanks for your kind words.. no I don’t but I am possibly teaming with someone that creates meal plans and is going to make some using my recipes 🙂

  13. Kate, your post was so authentic describing the times we all struggle with staying on track. Thank you so much for such creative recipes. We can all succeed if we help each other.

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