FREE Weight Watchers February Meal Plan 9th – 15th

Staying committed to your health and wellness goals is easier when you have a solid plan in place. That’s why we love sharing this FREE WW February Meal Plan. This thoughtfully designed meal plan for February 9th -15th takes the guesswork out of healthy eating, providing you with a roadmap to success, even during a holiday! 

You’ll find mouthwatering recipes that prove healthy eating doesn’t have to be boring or restrictive. From colorful, nutrient-packed salads to hearty, satisfying entrees, we give you a wide array of options to suit your taste preferences and keep you feeling your best. The best part is, you’ll save valuable time and energy on meal planning and grocery shopping, allowing you to focus on other important aspects of your wellness journey. So, let’s dive in and discover the delicious, health-promoting meals that await you this week!

Free WW Meal Plan SUNDAY February 9th

B: Egg and Bacon Stuffed Acorn Squash (8 points)

L:  Chinese Chicken Salad (4 points)

D: Healthy Veggie Quesadillas (2 points)

Dessert: Peanut Butter Whips (1 point) 

Total WW Points: 15   

Notes: Feel free to make the veggie quesadillas your own – add meat if you prefer or use different veggies.   

Free WW Meal Plan MONDAY February 10th

B: Greek Egg Muffins (1 point) 

L: Skinny Chicken Alfredo Pizza (8 points)

D: Bubble Up Lasanga (7 points)

Dessert: Chocolate Espresso Mousse Cups (3 points) 

Total WW Points: 19

Notes: This lasagna and mousse cup combo will make this Monday night feel super special. All without needing a lot of prep or cook time.  

Free WW Meal Plan TUESDAY February 11th

B: Italian Eggs in Purgatory (3 points) 

L: Simple Blackened Chicken (2 points) + Roasted vegetables or salad

D: Chicken Pot Pie Casserole (5 points)

Dessert: Peanut Butter Chocolate Cheesecake (6 points) 

Total WW Points: 16 

Notes: Italian eggs in purgatory is a great dish to try if you’re tired of the same old eggs for breakfast.   

Free WW Meal Plan WEDNESDAY February 12th

B: Sausage Rolls (1-2 points each) 

L: Cauliflower Nachos (4 points) 

D: Shake and Bake Pork Chops (5 points) + Baked Potato (personal points differ)

Dessert: Leftovers 

Total WW Points: 11+

Notes: You can skip the baked potatoes for dinner and just add in some roasted veggies if you want to keep dinner very simple.  

Free WW Meal Plan THURSDAY February 13th

B: Crab Cake Benedicts (3 points) 

L:  Leftovers

D: Chicken Tortilla Soup (1 point)

Dessert: Strawberry Cream Cheese Cresent Bites (2 points) 

Total WW Points: 6+ 

Notes: These cute strawberry cream cheese crescent bites are perfect for any Valentine’s party!  

Free WW Meal Plan FRIDAY February 14th

B: Leftovers!  

L:  Maroulosalata Greek Salad (4 points) 

D: Crispy Chinese Shredded Chicken (0 points)   

Dessert: Chocolate Raspberry Icebox Cake (7 points)

Total WW Points: 11+    

Notes: This crispy Chinese shredded chicken is better than takeout, so have a Valentine’s date at home and impress your guest!  

Free WW Meal Plan SATURDAY February 15th

B: Greek Yogurt Biscuits (2 points) + Sugar Free Jelly or Eggs

L:  Air Fryer Falafel (0 points) + Any leftover sides from the week

D: Leftovers – clean out the fridge!  

Dessert: Individual Cherry Cheesecakes (6 points)

Total WW Points: 8+  

Notes: The air fryer falafel can be added onto any leftover salad ingredients you have, or served along with some homemade hummus and veggies for a full zero point meal. 

Check your pantry and fridge for any of these listed items before heading to the grocery store. 

Grocery List

PRODUCE

– Tomatoes

– Red onion

– Parsley

– Spinach

– Garlic

– Cilantro

– Chives

– White onion

– Ginger root

– Chinese cabbage

– Purple cabbage

– Carrots

– Lettuce (Romaine, Butterhead)

– Scallions

– Chicory

– Fennel

– Cauliflower

– New potatoes

– Zucchini

– Mushrooms

– Avocados

– Tangelo/tangerine

– Lime

DAIRY & EGGS

– Eggs

– Skim milk

– Feta cheese

– Mozzarella cheese

– Greek yogurt

– Parmesan cheese

– Ricotta cheese

– Cream cheese

– Sour cream

– Cottage cheese

– Cool Whip

– Whipped cream

PANTRY

– Flour

– Baking powder

– Panko breadcrumbs

– Club soda

– Crushed tomatoes

– Black olives

– Soy sauce

– Apple cider vinegar

– Vinegar

– Olive oil

– Canola oil

– Sesame oil

– Vegetable oil

– Rice vinegar

– Dijon mustard

– Hot fudge sauce

– Peanut butter

– PB2 powder

– Splenda

– Sugar

– Nutritional yeast

– Instant espresso

– Instant chocolate pudding

– Cocoa powder

MEAT & SEAFOOD

– Chicken breast

– Sausages

– Crabmeat

– Pork chops

SPICES & SEASONINGS

– Kosher salt

– White pepper

– Black pepper

– Garlic powder

– Italian seasoning

– Crushed red pepper flakes

– Dried oregano

– Dried basil

– Cumin

– Paprika

– Cayenne pepper

– Onion powder

– Mexican seasoning

– Rosemary

– Dill

– Thyme

– Tabasco sauce

– Nigella seeds

CANNED & DRIED GOODS

– Black beans

– Kidney beans

– Corn

– Chickpeas

– Chicken broth

BREAD & BAKING

– Crusty bread

– Phyllo/filo pastry

– Crescent rolls

– Graham crackers

– Chocolate wafers

– Corn tortillas

– Whole wheat tortillas

– Biscuit dough

– Ramen noodles

MISCELLANEOUS

– Sunflower seeds

– Peanuts

– Strawberry jam

– Pesto

– Light Alfredo sauce

– Pasta sauce

– Fruit pie filling (cherry)

Zero Point Snacks (Anytime of Day) 

Nonfat Greek yogurt + ranch seasoning + veggies

Dill pickles

Boiled eggs

Apple Slices with cinnamon

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 ingredients rather than full meals. If you prefer more flexibility in your meals, consider prepping individual ingredients instead of complete dishes. Wash and chop produce, cook proteins, and prepare sauces or dressings separately, then assemble them into meals as needed throughout the week.
2. Get creative with leftovers. Incorporate leftovers into your meal prep plan to reduce food waste and save time. Transform leftover proteins or vegetables into salads, wraps, or grain bowls for a quick and easy lunch or dinner option.
3. Make it a team effort. Involve family members or roommates in your meal prep routine to divide the workload and make the process more enjoyable. Assign tasks based on each person’s strengths and preferences, and take turns preparing meals to keep everyone engaged and invested in healthy eating habits.

Download this PDF to dive into a week of mouthwatering recipes that prove healthy eating can be both delicious and festive.