Are you ready for another week of planned delicious, satisfying meals while staying on track with your Weight Watchers goals? Planning is sometimes the hardest part, so here is another 7-Day WW Friendly Meal Plan that will show you that dieting doesn’t have to be boring or bland. This July WW meal plan will keep you motivated throughout the week of July 14th to July 20th.
I understand that planning meals can be time-consuming and challenging, especially when you’re trying to balance nutrition, points, and flavor. That’s why I’ve done the hard work for you!
From mouthwatering, protein-packed breakfast options to light and refreshing lunches, and from flavorful, filling dinners to guilt-free snacks, this meal plan has it all. I’ve incorporated a variety of ingredients, cooking techniques, and cuisines to ensure that you never get bored and always look forward to your next meal.
I believe that everyone should have access to healthy, delicious food options, regardless of their budget or lifestyle. So, whether you’re a busy professional, a stay-at-home parent, or simply someone who wants to make healthier choices, this meal plan is perfect for you. Let’s get to the meals!
WW Meal Plan SUNDAY July 14
B: 2 Ingredient Bagels (3 points) + 2 eggs (0 points) + 1/4 avocado (2 points)
L: BBQ Chicken Bowl (3 points)
D: Taco Cauliflower Rice Skillet (4 points)
Dessert: Cinnamon Roll Cookies (4 points)
Total WW Points: 16
Notes: Once you make the 2 ingredient bagels, you’ll want to have them on hand. They freeze well, so you can make a double batch and freeze the leftovers. Then breakfast is made for all of next week!
WW Meal Plan MONDAY July 15
B: Baked Vegetable Omelet (4 points)
L: Cheeseburger Lettuce Wraps (5 points)
D: Low Carb Green Chili Turkey Skillet (6 points)
Dessert: Chocolate Mug Cake (1 point)
Total WW Points: 16
Notes: The cheeseburger lettuce wraps can be made in under 20 minutes, so it’s a great recipe to have on hand if you need something quick.
WW Meal Plan TUESDAY July 16
B: Nonfat Greek Yogurt (0 points) + Granola (3 points)
L: Easy Lunch Fajitas (1 point)
D: Cheesy Italian Rice Skillet (6 points)
Dessert: Guilt Free Apple Cake (7 points)
Total WW Points: 17
Notes: Rather than buy yogurt with a ton of sugar, buy plain non-fat Greek yogurt and sweeten it with stevia and sugar-free cheesecake pudding mix. It’s so good.
WW Meal Plan WEDNESDAY July 17
B: Leftover Granola (3 points) + 1 cup almond milk (1 point) + Fresh Berries (0 points)
L: Low Fat Chicken Asparagus Stir Fry (0 points)
D: Beef Barley Skillet (7 points)
Dessert: PB2 No Bake Cookies (5 points)
Total WW Points: 15
Notes: Take advantage of fresh fruit or berries in the summer since it’s zero points. Switch up your breakfasts with melons or maybe some fruit you’ve never had before!
WW Meal Plan THURSDAY July 18
B: 2 Greek Egg Muffins (2 points) + Leftover Fresh Berries (0 points)
L: Egg Roll in a Bowl (1 point)
D: Baked Gnocchi Bolognese (9 points)
Dessert: Peanut Butter Buckeyes (4 points)
Total WW Points: 16
Notes: The gnocchi bolognese may feel heavy for summer, especially if it’s hot where you are. But it’s important to incorporate comforting dishes when dieting so you don’t always struggle with cravings.
WW Meal Plan FRIDAY July 19
B: Apple Cinnamon Protein Pancakes (5 points)
L: Easy Shrimp Stir Fry (3 points)
D: Chicken Artichoke Dinner (4 points)
Dessert: No Bake Banana Bites (1 point)
Total WW Points: 13
Notes: The no-bake banana bites are a chocolatey, peanut butter sweet treat. They are one point per bite, so make sure you save room for a few more points. You’ll want at least three!
WW Meal Plan SATURDAY July 20
B: Arugula Mushroom Tomato Poached Egg Toast (4 points)
L: Turkey Roasted Red Pepper Skillet (1 point)
D: Greek Frittata with Feta and Spinach (2 Points)
Dessert: No Bake Oreo Whips (3 points)
Total WW Points: 10
Notes: A frittata may not sound great for dinner, but this Greek one is light and flavorful. It’s perfect for a warm summer evening on the patio. And at 10 points total this day, you may have room for a fun cocktail.
Now it’s time to get to the grocery store! Use this sectioned list to grab everything you need for the week and make sure you double check pantry and fridge for ingredients you may already have.
Grocery List
Dairy:
– Milk (skim and unsweetened almond)
– Butter (reduced-fat)
– Nonfat Greek yogurt
– Cheddar cheese (low-fat, shredded)
– Feta cheese (fat-free, crumbles)
– Cream cheese (light/reduced-fat)
– Mozzarella cheese (reduced-fat)
– Parmesan cheese (grated)
– Egg whites
– Eggs
– Sour cream (light)
– Whipped topping
Produce:
– Apples
– Banana
– Tomatoes
– Onions (yellow, red)
– Garlic
– Bell peppers (green, red)
– Spinach (baby)
– Zucchini
– Mushrooms
– Arugula (baby)
– Cauliflower
– Lettuce (iceberg or butter)
– Carrots
– Bean sprouts
– Scallions
– Corn
– Lemon
– Lime
– Basil (fresh)
– Parsley (fresh)
– Dill (fresh)
– Ginger (fresh)
– Asparagus
-Avocado
Protein:
– Chicken breasts (boneless, skinless)
– Ground turkey
– Ground beef (extra-lean)
– Shrimp (jumbo, cooked)
Grains and Starches:
– Flour
– Oats (rolled, 1-minute)
– Bread (whole-wheat sourdough)
– Rice (long grain)
– Barley (medium pearl)
– Gnocchi
Cooking:
– Baking soda
– Baking powder
– Cocoa powder (unsweetened)
– Coconut flour
– Protein powder (vanilla)
– Cornstarch or arrowroot powder
– Yeast (dry)
– Chocolate chips (dark, mini)
– Stevia (vanilla crème)
– Coconut sugar
– Sugar (granulated, white)
– Honey
– Coconut oil
– Olive oil
– Sesame oil
Nuts, Seeds, and Nut Butters:
– Peanut butter (natural)
– Almond butter
– PB2
– Pumpkin seeds
– Sesame seeds or sunflower seeds
Canned and Jarred Goods:
– Artichoke hearts (water-packed)
– Black olives
– Salsa
– Salsa verde
– Marinara sauce
– Spaghetti sauce
– Tomato sauce
– Roasted red bell peppers (water-packed)
– Water chestnuts (sliced)
– Applesauce (unsweetened)
– Chicken broth (low-sodium, fat-free)
– Beef broth (reduced sodium)
Condiments, Sauces, and Dressings:
– Mayonnaise (light)
– Ketchup (sugar-free)
– Mustard (yellow)
– BBQ sauce (sugar-free)
– Soy sauce (reduced-sodium)
– Worcestershire sauce
– Italian dressing (fat-free)
– Apple cider vinegar
– Fish sauce
Spices and Seasonings:
– Salt (kosher)
– Black pepper
– White pepper
– Cinnamon (ground)
– Chili powder
– Italian seasoning
– Garlic powder
– Onion powder
– Cumin
– Red pepper flakes (dried)
– Celery seeds
– Vanilla extract (pure)
Misc:
– Coleslaw mix
– Oreo Instant Pudding (sugar-free)
– Chocolate syrup (sugar-free)
– Oreo Cookie
– Splenda (granulated)
– Hamburger dill pickle chips
– Baking cups (muffin pan liners)
– Taco seasoning
Zero Point Snacks (Anytime of Day)
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. Take advantage of the abundance of fresh, seasonal produce during summer. Incorporate a variety of colorful fruits and vegetables into your meal prep, such as berries, watermelon, tomatoes, zucchini, and bell peppers. These nutrient-packed ingredients will add vibrant flavors and textures to your dishes.
2. Grilling is a quick and healthy cooking method that adds a smoky flavor to your food. Prep a batch of grilled chicken, shrimp, or vegetables to use in salads, wraps, or grain bowls throughout the week.
3. Stay hydrated by including refreshing beverages in your meal prep routine. Infuse water with sliced fruits, cucumbers, or herbs for a naturally flavored drink. You can also prepare iced teas, lemonades, or smoothies with Stevia to beat the heat and keep calories low.
4. If eating out, lighten up your meals by focusing on lean proteins, whole grains, and healthy fats. Opt for grilled fish, turkey burgers, and quinoa salads to have satisfying and nutritious summer meals that won’t weigh you down in the hot weather.
Get ready to embark on a week-long journey of healthy meals that will keep you on track with your WW goals. Don’t miss out on this opportunity to simplify your meal planning and enjoy a variety of tasty, nutritious dishes. Download this plan and discover what’s on the menu for this exciting week ahead!
