FREE 7-Day Weight Watcher Meal Plan (July 21st – 27th)

I’m so excited to share the latest Weight Watcher July Plan with you. As someone who has been on the Weight Watchers journey myself, I know firsthand how challenging it can be to plan delicious, satisfying meals while staying on track with your goals. So I hope you enjoy this special 7-Day WW Friendly Meal Plan for the week of July 21-27, as much as I enjoyed making it. 

I understand that meal planning can be time-consuming and sometimes even overwhelming, especially when you’re trying to balance nutrition, points, and flavor. I’ve done all the hard work for you, creating a meal plan that will keep you motivated and excited about your food choices throughout the week.

From protein-packed breakfast options that will energize your mornings to light and refreshing lunches that are perfect for the summer heat, and from flavorful, filling dinners to guilt-free snacks that will satisfy your cravings, this meal plan has it all. I’ve made sure to incorporate a wide variety of ingredients, cooking techniques, and cuisines to keep things interesting and ensure that you never get bored with your meals.

So, let’s dive in and discover all the amazing meals I have in store for you this week! Get ready to be inspired, motivated, and, most importantly, satisfied with every bite.

Weight Watcher Meal Plan SUNDAY July 21

B: Turkey Chorizo and Eggs (0 points)

L: Grilled Turkey Burger (1 point) + Sweet Potato Fries (6 points)

D: Yogurt Chicken (0 points) + Roasted Veggies (0 points) 

Dessert: Lime Fluff (0 points) 

Total WW Points: 7

Notes: I suggest making a large batch of sweet potato fries. You might want them as a side dish all week – they’re that good. 

Weight Watcher Meal Plan MONDAY July 22

B: Sweet Potato Hash (2 points) + 2 Over Easy Eggs (0 points) 

L: Weight Watchers Chickpea Salad (0 points)

D: Hawaiian Meatballs (4 points) 

Dessert: Banana Nice Cream (0 points)

Total WW Points: 6 

Notes: I love this chickpea salad all by itself. It’s packed with protein and fiber, so it keeps me full. But if you need more, add any leftover meat you have. 

Weight Watcher Meal Plan TUESDAY July 23

B: Lemon Meringue Wonder Whip (0 points) + Fruit (0 points)

L: Air Fryer Ranch Turkey Burgers (0 points) + add some points if you want a bun. 

D:  Chicken Cacciatore (7 points)

Dessert: Gluten Free Lemon Brownies (3 points)

Total WW Points: 10

Notes: The gluten free lemon brownies are fantastic for even those of you that can eat gluten. They’re perfect for a summer evening. 

Weight Watcher Meal Plan WEDNESDAY July 24

B: Turkey Sausage (0 points) + Boiled Eggs (0 points)

L: Buffalo Chicken Dip (0 points) + Vegetable Crudites (0 points)

D: Instant Pot Burrito Bowls (3 points) 

Dessert: Brownie Cupcakes (2 points)

Total WW Points: 5

Notes: It’s possible to fuel your body well, be satisfied, and only use up a few points each day. But if you have plenty of WW points left over, enjoy adding hefty carbs to breakfast or lunch to help satisfy your appetite. 

Weight Watcher Meal Plan THURSDAY July 25

B: Caramel Cinnamon Rolls (2-4 points) + 2 boiled eggs (0 points)

L: Healthy Chicken Gyro Bowls (0 points)

D: Pizza Stuffed Peppers (3 points)

Dessert: Cookies and Cream Rice Crispy Treats (5 points)

Total WW Points: 12

Notes: These caramel cinnamon rolls are to die for. You won’t even know they’re healthy. It’ll be a hit with the family for sure. 

Weight Watcher Meal Plan FRIDAY July 26

B: Avocado Toast with Sunny Side Egg (3 points)

L: Sheet Pan Salmon (0 points) + Served over cauliflower rice (0 points)

D: Crockpot Pork Carnitas (2 points)

Dessert: Frozen Peanut Butter Cups (2 points)

Total WW Points: 7

Notes: All of these meals are low in points, so you can use the WW points you have left to put towards tortillas for the carnitas or for white or brown rice instead of cauliflower rice. Or just have extra dessert! 

Weight Watcher Meal Plan SATURDAY July 27  

B: Crustless Fritatta (0 points) 

L: Easy Taco Salad (8 points) 

D: Crockpot Pineapple Verde Chicken (0 Points) + Wraps or Rice (will add points)

Dessert: Two Ingredient Pineapple Cake (7 points)

Total WW Points: 15

Notes: Since two of the meals are zero points, we can put a good portion of points towards dessert. This pineapple cake is refreshing and absolutely worth the WW points. 

Now it’s time to get to the grocery store! Use this sectioned list to grab everything you need for the week. 

Grocery List

Proteins:

– Chicken breasts

– Ground turkey

– Eggs

– Ground pork

– Chicken thighs

– Pork tenderloin

Dairy:

– Fat-free Greek yogurt 

– Almond milk

– Cottage cheese

– Feta cheese

– Mozzarella cheese

– Cheddar cheese

– Butter

– Cool Whip

Produce:

– Cilantro

– Garlic

– Red onion

– Roma tomatoes

– Parsley

– Green onions

– Bananas

– Limes

– Lemons

– Sweet potatoes

– Shallots

– Bell peppers

– Zucchini

– Pineapple

– Onions

– Tomatoes

– Black olives

– Spaghetti squash

– Basil

– Cucumber

– Cherry tomatoes

– Dill

– Romaine lettuce 

– Avocado

– Ginger

– Broccoli slaw

– Spinach

– Mushrooms

Canned Goods:

– Chickpeas

– Diced tomatoes

– Rotel tomatoes and green chiles

– Fire-roasted diced green chiles

– Crushed pineapple

Baking and Dry Goods:

– Cocoa powder

– Honey

– Agave

– Splenda

– Sugar-free lime jelly/jello

– Dijon mustard

– Ketchup

– Worcestershire sauce

– Salsa

– Brown rice

– Black beans

– Marinara sauce

– Flour

– Erythritol

– Sugar-free caramel sauce

– Whole grain bread

– Angel food cake mix

– Rice Krispies cereal

– Mini marshmallows

– Oreo minis

– Peanut butter

– Hershey’s chocolate syrup

– Brown sugar

– Baking soda

– Cornstarch

– Nonfat dry milk powder

– Baking powder

– Granulated sugar

– Confectioners’ sugar

– Xanthan gum (if needed)

Spices and Seasonings:

– Cayenne pepper  

– Cumin

– Salt

– Black pepper

– Italian seasoning

– Onion powder

– Garlic salt

– Chili powder

– Coriander

– Oregano

– Paprika 

– Cinnamon

– Red pepper flakes

– Fennel seeds

– Ranch seasoning

– Garlic powder

– Dill

– Dried parsley

– Rosemary

– Marjoram

Oils and Vinegars:

– Vegetable oil

– Olive oil 

– Apple cider vinegar

– Red wine vinegar

– Balsamic vinegar

Miscellaneous:

– Vegetable broth

– Chicken broth

– Red wine

– Capers

– Hot sauce

– Soy sauce 

– Sesame seeds

– Tortilla chips

– Cooking spray

Zero Point Snacks (Anytime of Day) 

Weight Watchers Egg Muffins

Zero Point Egg Salad 

Air Popped 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 and Efficient Prep: 

1. Prep no-cook or minimal-cook recipes to avoid heating up your kitchen on hot summer days. Salads, chilled soups, and overnight oats are perfect options that require little to no cooking. You can also take advantage of small appliances like slow cookers or Instant Pots to prepare meals without turning on the oven. I’ve got several crockpot recipes on this list! 

2. Make the most of your leftovers by repurposing them into new meals. Grilled vegetables can be added to omelets or frittatas, while leftover grilled meats can be used in tacos, salads, or sandwiches. This approach not only saves time but also reduces food waste. You don’t have to follow every recipe exactly! 

3. Plan for quick and easy snacks to keep you fueled throughout the day. Slice up fresh veggies with hummus or yogurt dip, or make a big batch of energy balls packed with dried fruits, nuts, and seeds. Having healthy snacks on hand will help you avoid reaching for less nutritious options when hunger strikes.

As someone passionate about healthy living, I firmly believe that everyone should have access to nutritious, delicious food options, no matter their budget or lifestyle. Whether you’re a busy professional juggling work and family, a stay-at-home parent looking for easy and healthy meal ideas, or simply someone who wants to make better food choices, this meal plan is designed with you in mind.