Summer is in full swing, but that doesn’t mean your healthy eating habits have to take a vacation! Sticking to a balanced diet can be challenging with weekend barbecues, neighborhood block parties, and the temptation of ice cream on a hot day. But with a little planning, you can enjoy all the flavors of the season while still reaching your weight loss goals. To help you stay on track, I’ve put together yet another delicious and nutritious free WW meal plan for the week of July 7-13. This 7-day menu is packed with fresh seasonal produce, lean proteins, and plenty of variety to keep things interesting.

Some mouthwatering meals you can look forward to include:

– Grilled Lemon Herb Chicken Skewers

– Summer Veggie Frittata 

– Watermelon Feta Salad with Balsamic Drizzle

– Baja Fish Tacos 

– Turkey Reuben Panini 

As always, I’ve included the Weight Watchers points for each recipe to make tracking a breeze. Plus, I’ve thrown in some helpful tips for staying hydrated and navigating summer social situations while staying on plan. Let’s get to the meal plan! 

Free WW Meal Plan SUNDAY July 7

B: Italian Omelet (1 point)

L: Lemon Greek Chicken Skewers (0 points)

D: Baja Fish Tacos (6 points)

Dessert: Sunshine Cake (7 points) 

Total WW Points: 14

Notes: The sunshine cake is packed with summery flavors – it’ll be a new favorite! 

Free WW Meal Plan MONDAY July 8

B: Very Vegetable Frittata (2 points) 

L: Watermelon Feta Salad  (1 point) + Grilled Meat of Choice (0 points) 

D: Pork Tenderloin with Pineapple Salsa (2 points) + Baked potato (4 points)

Dessert: High Protein Chocolate Oat Bars (9 points)

Total WW Points: 18

Notes: You can choose any zero point side for the pork tenderloin, but you’ll need baked potatoes for another meal this week, so why not go ahead and make extra? 

Free WW Meal Plan TUESDAY July 9

B: Banana Protein Pancakes (0 points)

L: Turkey Reuben Panini (6 points)

D:  Chicken Caesar Salad Pasta Bake (7 points)

Dessert: One Point Mug Cake (1 point)

Total WW Points: 14

Notes: The banana protein pancakes are so easy to make – just two ingredients. Feel free to add any protein powder you have though, to increase the protein count. 

Free WW Meal Plan WEDNESDAY July 10

B: 2 Breakfast Tostadas (2 points)

L: Chicken Philly Stuffed Peppers (2 points)

D: Spinach Asiago Stuffed Chicken (8 points) + Roasted Veggies (0 points)

Dessert: Chocolate Chip Cookies (6 points)

Total WW Points: 20 

Notes: The breakfast tostadas are just one point each, so if you are allotted more than 20 points in a day, feel free to have more. 

Free WW Meal Plan THURSDAY July 11

B: Low Fat Blueberry Muffins (2 points) + 2 boiled eggs (0 points)

L: Pineapple Chicken and Rice Wraps (5 points)

D: Buffalo Chicken Baked Potato (7 points)

Dessert: Carrot Cake Muffins (1 point)

Total WW Points: 15

Notes: The carrot cake muffins could technically be for breakfast, but for a fun dessert version, add a bit of light cool whip and sugar free caramel drizzle. 

Free WW Meal Plan FRIDAY Jul7 12

B: Sweet Potato Hash (2 points)

L: 2 Taco Potato Skins (4 points)

D: Shrimp Alfredo Pasta Casserole (5 points)

Dessert: Cool Whip Cookies (3 points)

Total WW Points: 14

Notes: I love over-easy eggs added to the sweet potato hash for breakfast. And it doesn’t add any points. 

Free WW Meal Plan SATURDAY July 13   

B: Smoked Salmon Breakfast Muffins (0 points) 

L: Simple Summer Pasta Salad (3 points) 

D: Loaded Nacho Bubble Up (7 Points)

Dessert: Butterfinger Candy (3 points)

Total WW Points: 13

Notes: You might want to save your extra points for the Butterfinger candy because it’s hard to stop at just one! 

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. Diet sodas, unsweet tea, black coffee, and Crystal Light are great options that won’t affect your 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


– Chicken breast, boneless skinless

– Eggs

– Egg whites

– Turkey breast (cold cuts or leftover)

– Pork tenderloin

– Shrimp

– Extra lean ground beef

– Smoked salmon


– Greek yogurt (fat-free, vanilla)

– Milk (nonfat, skim)

– Feta cheese (crumbled, fat-free, light, or regular)

– Swiss cheese slices (low-fat)

– Cream cheese (fat-free, light)

– Asiago cheese (fresh grated)

– Cheddar cheese (light, reduced-fat, shredded)

– Mozzarella cheese (part-skim, shredded)

– Cool Whip Lite

– I Can’t Believe It’s Not Butter


– Garlic

– Parsley

– Lemon

– Chives

– Onion

– Mushrooms

– Broccoli

– Cauliflower

– Zucchini

– Cherry or pear tomatoes

– Arugula

– Watermelon (seedless)

– Mint leaves

– Cilantro

– Romaine or iceberg lettuce

– Green onions (scallions)

– Lime

– Pineapple (fresh)

– Red pepper

– Red onion

– Spinach

– Bell peppers

– Spicy pepper

– Yellow onion

– Shallots

– Basil

– Banana

– Mandarin oranges

Breads & Grains:

– Corn tortillas

– Rye bread

– Flatoutbread wraps

– White rice

– Whole wheat pasta

– Rotini pasta

– Rolled oats

– All-purpose flour

– Whole wheat flour

Canned & Packaged Goods:

– Yellow masa corn flour

– Canned chipotle peppers in adobo sauce

– Pineapple juice

– Pineapple cooking sauce (or sweet and sour sauce)

– Light Alfredo sauce

– Salsa

– Tostitos chips

– Croutons

– Smoked salmon

– Refried beans (fat-free)

– Fiber One cereal

– Unsweetened applesauce

– Splenda granular

– Wheat germ (toasted, optional)

– Blueberries (fresh or frozen)

– Yellow cake mix

– Crushed pineapple

– Instant vanilla pudding mix

– Carrot cake mix

– Pillsbury Sugar Free Yellow Cake Mix

– Swerve confectioner’s sugar substitute

– Almond flour

– Lily’s milk chocolate chips

Condiments, Oils & Spices:

– Extra virgin olive oil

– Dried oregano

– Kosher salt

– Black pepper

– Dijon mustard

– Balsamic glaze

– Cooking spray

– Cayenne pepper

– Garlic powder

– Paprika

– Ground cumin

– Mustard

– Sauerkraut

– Franks hot sauce

– Light ranch dressing

– Ginger

– Chili powder

– Red pepper flakes

– Caesar dressing (reduced fat/calorie wise)

– Chive or dill

– Thyme (fresh)

– Baking powder

– Ground cinnamon

– Baking soda

– Vanilla extract

– Brown sugar substitute

– Sugar-free peanut butter

Zero Point Snacks (Anytime of Day) 

Strawberry Fruit Snacks

Hummus + Chopped Veggies

Shrimp Cocktail

Buffalo Chicken Celery Bites

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. Plan for portable meals that are perfect for picnics, beach days, and outdoor adventures. Mason jar salads, wraps, and energy bites are all easy to pack and transport wherever your summer takes you.

2. Embrace the flavors of the season by using herbs and spices that complement summer produce. Basil, mint, cilantro, and lime juice can brighten up any dish and add a fresh, summery twist.

3. Don’t forget about food safety when meal prepping in the summer heat. Make sure to store your prepped ingredients and meals properly in the refrigerator or cooler to prevent spoilage and foodborne illnesses.

So what are you waiting for? Download this free Weight Watchers 7-day summer meal plan now and get ready to enjoy a week of healthy, delicious eating! Your taste buds (and waistline) will thank you.

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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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