Dog days of summer got you down, Weight Watchers friends? Not this week! As we head into the final stretch of July, we’ve crafted our most heat-conscious WW meal plan yet—featuring recipes that keep you cool, energized, and satisfied without adding extra heat to your kitchen or your points total. This week emphasizes no-cook and minimal-cook options that deliver maximum nutrition and flavor while respecting both your time and the sweltering temperatures outside.
The game-changer this week is our “temperature therapy” approach to meal planning. We’ve strategically placed cooling foods (think melons, cucumbers, and mint) throughout your day to help regulate body temperature naturally, while ensuring each meal provides sustained energy without the heavy feeling that hot weather often brings. From frozen yogurt bark that satisfies sweet cravings to gazpacho variations that count as vegetables, this week’s plan turns the summer heat from a Weight Watchers challenge into an opportunity for creative, refreshing eating. Who says the hottest week of summer can’t be your most successful yet?
Free WW Meal Plan SUNDAY July 20th
B: Smoked Salmon Breakfast Flatbread (6 points)
L: Gazpacho (1 point)
D: Crack Chicken and Rice Casserole (8 points)
Dessert: Frozen Yogurt Buttons (2 points)
Total WW Points: 17
Notes: Keep these frozen yogurt buttons in your fridge for the rest of July and August – trust me, it’s worth it!
Free WW Meal Plan MONDAY July 21st
B: Breakfast Fried Rice (7 points)
L: Creamy Cucumber Salad (1 point) + Rotisserie Chicken
D: Beef Gyros (6 points)
Dessert: Frozen Yogurt Cake Bites (1 point)
Total WW Points: 15
Notes: Use rotisserie chicken throughout the summer if you need to add protein to your meals without having to use the oven!
Free WW Meal Plan TUESDAY July 22nd
B: Meal Prep Breakfast Taco Scramble (3 points)
L: Buddha Bowl with Okra and Purple Cabbage (2 points)
D: Cucumber Melon Salad (4 points) + Rotisserie Chicken
Dessert: Strawberry Custard Tarts (1 point)
Total WW Points: 10+
Notes: There are several breakfasts on this list that are great for meal prep if you don’t want to cook every morning- this taco scramble, especially!
Free WW Meal Plan WEDNESDAY July 23rd
B: Berry Quinoa Breakfast Bowls (4 points)
L: Chicken Caesar Pasta Salad (3 points)
D: BBQ Chicken Meatza (7 points)
Dessert: Leftovers
Total WW Points: 14+
Notes: Make extra of the chicken Caesar pasta salad, because the flavors get better over time. It’s perfect for Saturday’s leftovers!
Free WW Meal Plan THURSDAY July 24th
B: Green Smoothie Bowl (7 points)
L: Leftovers
D: Instant Pot Pad Thai (7 points)
Dessert: Watermelon Berry Salad (0 points)
Total WW Points: 14+
Notes: Using the instant pot throughout the summer is a great way to make hearty meals (like Pad Thai) without bringing a ton of heat into the home, and you can cool off with this wonderful watermelon berry salad.
Free WW Meal Plan FRIDAY July 25th
B: Leftovers
L: Spinach Cucumber Ranch Chicken Wraps (3 points)
D: Easy Pesto Chicken Salad (2 points)
Dessert: Crescent Roll Lemon Squares (3 points)
Total WW Points: 8+
Notes: Use a low-carb wrap for the lunch recipe since Flat Out is no longer in business. It’ll still be low in points!
Free WW Meal Plan SATURDAY July 26th
B: Tropical Chia Pudding Breakfast Bowl (5 points)
L: Pork Tenderloin with Pineapple Salsa (3 points)
D: Leftovers
Dessert: Zero Point WW Grapes (0 points)
Total WW Points: 8+
Notes: This pork tenderloin is fantastic for meal prep, so you can either get a head start for next week and enjoy leftovers for lunch, or grill this up for lunch and enjoy it for a late afternoon high protein meal to end the week.
Check your pantry and fridge for any of these listed items before heading to the grocery store.
Grocery List
Produce
- Cucumbers (peeled/English/regular)
- Tomatoes (ripe/beefsteak)
- Red bell pepper
- Green bell pepper
- Bell pepper (general)
- Garlic
- Small onion
- Red onion
- Fresh dill
- Oyster mushrooms
- Okra pods
- Purple cabbage
- Large carrot
- Carrots
- Chili pepper
- Fresh parsley
- Large avocado
- Lime
- Fresh strawberries
- Mixed lettuce leaves
- Fresh spinach
- Baby spinach
- Loose baby spinach
- Fresh cilantro
- Fresh diced pineapple
- Fresh mint
- Watermelon
- Raspberries
- Blueberries
- Blackberries
- Lemons
- Zucchini
- Cantaloupe melon
- Watercress/baby arugula
- Kiwi
- Mango (fresh/frozen)
- Banana
- Baby gold/red potatoes
- Fresh ginger
- Fresh basil
Pantry/Dry Goods
- Bread slice
- Extra virgin olive oil
- Salt
- Black pepper
- Graham squares
- White cake mix
- Colored sprinkles
- White vinegar
- White beans
- Spice mix (favorite)
- Wonton wrappers
- Instant custard mix
- No sugar added strawberry jello
- Fusilli pasta
- Croutons
- Yellow mustard
- Red wine vinegar
- Anchovy paste
- Icing sugar/confectionery sugar
- All-purpose flour
- White whole wheat flour
- Fresh squeezed lemon juice
- Lemon zest
- Ranch dressing or make your own zero point ranch
- Pineapple juice
- Pesto sauce
- Dried dill
- Dried parsley
- Onion powder
- Brown rice (dry)
- Coconut aminos or soy sauce
- Low sodium tamari
- Dry mustard
- Peas and carrots (frozen)
- Low sodium ham
- Beef broth (low sodium)
- Whole wheat pitas
- Homemade BBQ sauce
- Cheddar jack cheese
- Jalapeños
- Sugar free syrup
- Roasted sesame oil
- Rice vinegar
- Honey
- Rice noodles
- Vegetable stock (low sodium)
- Crushed red pepper
- White balsamic vinegar
- Za’atar
- Cumin
- Chia seeds
- Monk fruit sweetener
- Dried unsweetened coconut (shredded/flakes)
- Adobo seasoning salt
- Taco seasoning
- Tomato sauce (canned)
- Chili powder
- Paprika
- Oregano
- Baking powder
- Kosher salt
- Everything Bagel Seasoning
- Quinoa (uncooked pre-washed)
- Cinnamon
- Vanilla extract
- Hemp seeds
- Pepitas/nuts
Meat & Seafood
- Boneless chicken breast
- Cooked shredded chicken breast (can use rotisserie chicken)
- Pork tenderloins
- Turkey bacon
- Chicken sausage (chicken and apple)
- Flank steak
- Ground chicken
- Extra firm tofu
- Ground turkey (99% lean)
- Smoked salmon/nova lox
Dairy & Eggs
- Melted butter
- Vanilla 0% Greek yogurt
- Fat-free cool whip
- Fat-free sour cream
- Reduced calorie mayonnaise
- Parmesan cheese shavings
- Pillsbury reduced fat crescent rolls
- Large eggs
- Egg whites (liquid)
- Cheddar cheese (shredded)
- Feta cheese (block/crumbled)
- Reduced fat Mexican blend shredded cheese
- 1/3 less fat cream cheese
- Non-fat Greek yogurt
- Protein milk
- Dairy-free cocoyo yogurt (can use Greek yogurt)
Miscellaneous
- Olive oil spray
- Low Carb wraps
- Low sodium chicken broth
- Unsweetened almond milk (vanilla)
- Capers
- Frozen mango
Low Point Snacks (Anytime of Day)
Chocolate Peanut Butter Energy 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:
- No-Heat Protein Prep Revolution: When it’s too hot to cook, prepare proteins using no-heat methods that still deliver variety and flavor. Create three distinct approaches: canned salmon or tuna mixed with herbs and Greek yogurt for instant protein salads; rotisserie chicken from the grocery store, shredded and divided into portions with different seasoning blends (Mexican, Mediterranean, Asian); and marinated tofu or tempeh that “cooks” in acidic marinades overnight. These proteins stay fresh longer in hot weather and can be added to cold salads, wraps, or eaten straight from the container.
- Frozen Fruit Dessert Factory: Beat the heat and sweet cravings with a weekly frozen treat prep session. Blend different combinations of frozen fruits with minimal liquid (unsweetened almond milk or water) to create sorbets. Pour into popsicle molds or small containers for portion-controlled desserts. Try three varieties: strawberry-basil, watermelon-lime, and mango-ginger. For creamier options, blend frozen fruits with plain Greek yogurt and a touch of vanilla extract. These zero or low-point frozen treats satisfy dessert cravings while providing nutrients and hydration—perfect for the dog days of summer.
- Cold Soup Concentrate System: Prepare concentrated cold soup bases that can be diluted to your preferred consistency throughout the week. Blend high-water content vegetables (cucumbers, tomatoes, bell peppers) with herbs and minimal seasoning into thick concentrates. Store in squeeze bottles or small containers. To serve, simply dilute with cold water, vegetable broth, or even coconut water for different flavor profiles. This method saves refrigerator space while providing instant access to refreshing, zero-point meals when it’s too hot to think about cooking. Add pre-portioned toppings like Greek yogurt or herbs for quick customization.
Download this PDF to dive into a week of mouthwatering recipes that prove healthy eating can be both delicious and festive.
