One of the hardest parts of following a diet is knowing what to eat and when to eat it. Whether you’re a Weight Watcher newbie or a seasoned member, you may experience a lull in your food choices. This Weight Watchers-friendly meal plan is proven to liven up your week and take some stress off of knowing what exactly to eat. Each day includes a breakfast, lunch, dinner, and dessert recipe. At the end, you can find a list of Zero Point snacks that can easily be woven into your day. This WW meal plan keeps your total points below 20 each day, so you’ve got some wiggle room to add in more food if needed. You may even have room for a fun cocktail over the weekend! 

All recipes include updated WW points for easy tracking. It is designed to provide a guide for healthy eating, with room for flexibility and customization based on your preferences and daily Points budget. Remember to stay hydrated, include plenty of ZeroPoint foods, and make adjustments as needed to suit your lifestyle.

Let’s jump right in to enjoy a delicious, balanced menu that will help you stay on track with your wellness goals while enjoying a variety of flavors and cuisines. 

WW Meal Plan SUNDAY May 19

B: Starbucks Egg White Bites (1-7 points)

L: Flatout Taco Pockets (4 points) 

D: Chicken Kebabs (0 Points), Mashed Cauliflower (0 Points) 

Dessert: Sauteed Apples (2 points)

Total WW Points: 7 – 13 points

Notes: If you don’t have time to make the Starbucks Egg White Bites, just run by Starbucks for a few. If you want to grab a drink while you’re there, check out these 10 WW friendly Starbucks options. 

WW Meal Plan MONDAY May May 20

B: Spinach and Feta Make Ahead Breakfast Sandwich (1 WW points) with 1 cup mixed berries (0 points)

L: Greek Salad with Grilled Chicken (6 points)

D: Delightfully Light Salmon Alfredo (4 points)

Dessert: Lemon Loaf (4 points) 

Total WW Points: 15

Notes: Make double the chicken at lunch to quickly include chicken at dinner, so you don’t have to cook Salmon. It’ll save you time! 

WW Meal Plan TUESDAY May 21

B: Apple Overnight Oats (3 points)

L: Chipotle Shrimp Tacos (3 points)

D: Greek Sheet Pan Chicken (4 points)

Dessert: Strawberry Shortcake (4 points) 

Total WW Points: 14

Notes: The strawberry shortcake dessert is amazing for the summer. You might just want to have this all week! 

WW Meal Plan WEDNESDAY May 22

B: Tator Tot Breakfast Casserole (7 points)

L: Crescent Roll Veggie Pizza (4 points)

D: Hawaiian Meatballs (4 points)

Dessert: Black bean Brownies (2 points)

Total WW Points: 17

Notes: If you need a little extra protein, throw some ground turkey or ground chicken on the veggie pizza. It won’t add any points, and it’ll keep you fuller for longer. 

WW Meal Plan THURSDAY May 23

B: Mini Protein Waffles (4 points)

L: Instant Pot Cabbage Rolls (3 points)

D: Weight Watchers Pork Burgers (4-6 points)

Dessert: Mini cherry pies (4 points)

Total WW Points: 15-17

Notes: You can easily swap the ground pork for ground chicken if you want to save a few points, but the pork adds a ton of flavor. You can also cook the burgers in the air fryer for easier clean up. 

WW Meal Plan FRIDAY May 24

B: Caramel Apple French Toast Muffins + Two Boiled Eggs (2 points)

L: Big Mac Salad (3 points)

D: Eggplant Parmesan (4 points)

Dessert: Banana Chocolate Chip Mug Cake (4 points)

Total WW Points: 13

Notes: The Caramel Apple French Toast Muffins freeze really well, so freeze the ones you don’t eat. It’ll give you a no cook breakfast or snack option for next week. 

WW Meal Plan SATURDAY May 25

B: Blueberry Banana Baked Oatmeal (1 point) 

L: Keto Chicken Nuggets (4 points) + Butternut Squash Fries (0 Points) 

D: Chicken Cacciatore (7 points) served over Cauliflower Rice (0 Points)

Dessert: Homemade Strawberry Frozen Yogurt (1 point)

Total WW Points: 13

Notes: If you’re heading into fall or winter, swap the banana for pumpkin in the baked oatmeal, and the blueberries for apples. It won’t change the points, but it’ll match the seasonal flavors. 

Remember to account for any additional snacks, beverages, or ZeroPoint foods you include throughout the day. Stay hydrated with water or other zero-calorie drinks.

Now it’s time to get to the grocery store! Use this sectioned list to grab everything you need for the week. (I suggest shopping on May 18th, or having it delivered to your home early the 19th).

Grocery List


– Zucchini

– Red onion

– Cucumber

– Green and red bell pepper 

– Lemon

– Avocado

– Banana

– Strawberries

– Cherry tomatoes

– Iceberg lettuce

– Eggplants

– Carrot

– Broccoli florets

– Apples

– Cauliflower head

– Fresh or dried dill, cilantro, green onions, rosemary, oregano, marjoram

– Garlic


– Extra-lean ground beef 

– Ground pork

– Boneless, skinless chicken breast

– Bone-in, skinless chicken thighs

– Salmon fillets

– Medium shrimp


– Eggs

– Milk, Skim or Almond

– Reduced-fat shredded cheddar cheese

– Parmesan cheese

– Feta cheese

– Cottage cheese

– Plain Greek yogurt

– Light mayonnaise 

– Sour cream


– Cherries

– Wild blueberries

– Crinkle cut butternut squash

– Tater tots

Canned Goods:

– Black beans

– Reduced-fat crescent rolls

– Black olives

– Marinara sauce


– English muffins

– Low-calorie bread

– Pita bread

Dry Goods:

– All-purpose flour

– Cornstarch

– Baking powder

– Baking soda

– Cocoa powder 

– Protein powder

– Oats

– Chia seeds

– Poppy seeds

– Brown sugar

– Zero-calorie sweeteners (monk fruit, sucralose, stevia)

– Breadcrumbs

– Low carb corn tortillas

– Spaghetti or other noodles

Condiments & Sauces:

– Olive oil & vegetable oil

– Red wine vinegar

– Soy sauce

– Dijon mustard

– Light butter 

– Light barbecue sauce (sugar-free)

– Sugar-free caramel sauce

– Chicken broth

– Tomato paste

– Orange juice

– Relish

– Unsweetened applesauce

Spices & Seasonings:

– Salt & pepper

– Paprika

– Onion powder 

– Garlic powder

– Fennel seeds

– Cinnamon 

– Vanilla extract

– Ranch seasoning

– Chipotle seasoning blend (or chipotle pepper, chipotle chili powder, cumin)

– Taco seasoning

– Capers


– Unsweetened coconut milk

– Dark chocolate chips

– Bacon crumbles

Zero Point Snacks (Anytime of Day) 

Crispy Apple Chips

Simple Ceviche

Buffalo Chicken Celery Bites

Frozen Yogurt Blueberries

Rainbow Fruit Salad 

Deviled Eggs

Jello Yogurt Fluff

Zero Point Popcorn 

More Zero Point Snacks here

Visit the WW app or website to access the recipe builder and track your daily food intake and points. 

Tips for Easy Prep: 

  1. On the 18th, take an hour or two to cut all of the veggies and marinate any meat that needs it. That way, when you’re ready to cook, it’s as easy as throwing everything in the pan. 
  2. Repeat Monday through Wednesday meals, then use Thursday – Sunday meals for the next week. It cuts your cooking and prep time in half, and the recipes are delicious enough to eat twice! 
  3. To make this vegan or vegetarian-friendly, swap all meat with vegetarian-friendly options. 
  4. For a dairy-free meal plan, leave out all cheese, use margarine instead of butter, and use almond milk or oat milk instead of skim milk. 

Wishing you a successful and delicious week on your wellness journey! Want to see more articles like this? Let us know in the comments! 

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About Meag

Health and Wellness Writer. B.S. Dietetics. Le Cordon Bleu Graduate. 10+ years of experience in the fitness and nutrition industry!

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  1. I think this was a great idea. I will try this. I feel lately I’ve been in a rut or always eating the same. My weight has been so slow and maybe this is just what I need to jump start again. Thank you!

    1. Thank you so much! I can’t wait to try this and see if my pounds fall off because I have been the same weight for 3 weeks. I try to change my menu but nothing seems to help. I do have one 1 question? My points a day is 23 points and most of the daily points is 15 to 18 points? Do I leave it there or eat all of my points that I have left daily.

  2. Thank you so much for doing this! I’m excited to try all of these. I’m single and live alone, so I will really have to pay attention to portion sizes and other ways to use the ingredients with out wasting anything. Again, thank you so much!

  3. Thank you. Kate. You have put ALOT into this. and I appreciate it so much.
    I especially like all the information you include in addition to the recipes.
    Again, thank you.

  4. I think this is amazing, I would love to be able to print it though! I certainly will be trying it.

  5. Thanks for this helpful guide. Even if I don’t use every recipe, there are lots of great ideas I can use to plan my week.

  6. This is AMAZING!!! Please continue to create these meal plans – I am a teacher and doing meal prep is a game changer for my week. Thank you!

  7. This is great thank you. The only thing for me is I live alone so making something different for B-L-D 7 days a weeks is daunting. I would probably only make 2-3 different B-L and have them throughout the week, maybe freeze what I could freeze and mix and match creating multi-week meal plans. Definitely gives me lots of options. The other thing is the ads in this article are directly related to the topic so I thought it was an info graphic for the week but nope. I think they may be spam as well. Way too many of them too. Thank you for the recipes though.