Planning your weekly meals just got easier and more affordable! Welcome to another Free WW meal plan for March 23rd – 29th, designed to keep you on track with your wellness goals while celebrating the vibrant flavors of early spring. This week’s plan focuses on nutrient-dense, satisfying meals that work seamlessly with your WW points, taking the guesswork out of your daily food choices.
From quick weeknight dinners to crowd-pleasing weekend options, this menu incorporates seasonal produce, lean proteins, and smart carbohydrate choices. Each recipe has been carefully selected to maximize flavor while minimizing points, ensuring you never feel deprived while working toward your health goals. The best part? These meals are family-friendly, meaning you won’t need to prepare separate dishes for yourself and your loved ones.
And as always, I’ve included a complete shopping list, prep-ahead tips, and point values for each meal. Whether you’re a seasoned WW member or just starting your wellness journey, this week’s meal plan provides the structure, variety, and satisfaction you need to make healthy eating enjoyable and sustainable. Let’s dive into a week of delicious, points-friendly eating!
Free WW Meal Plan SUNDAY March 23rd
B: WW Sticky Buns (5 points) + Boiled Eggs (0 points)
L: Southwest Egg Roll Bowl (3 points)
D: Stracciatella Soup (2 points)
Dessert: Red Velvet Bars (1 point)
Total WW Points: 11
Notes: Ever wanted sticky buns while on a diet? Well now you can have them with these delicious 5 point ones! Perfect for a Sunday morning.
Free WW Meal Plan MONDAY March 24th
B: Egg Muffins (2 points)
L: Vietnamese Spring Roll Bowl (1 point)
D: Jambalaya (2 points)
Dessert: Hot Chocolate Mug Cake (4 points)
Total WW Points: 9
Notes: I love mug cakes for desserts because they’re easy to make, and keep your portions in check. This hot chocolate one is delectable.
Free WW Meal Plan TUESDAY March 25th
B: Avocado Toast (3 points)
L: Healthy Egg Salad (0 points) + points for bread or wrap or crackers
D: Angel Chicken Pasta (8 points)
Dessert: Coconut Cream Pie (6 points)
Total WW Points: 17+
Notes: This coconut cream pie will get you in the mood for spring. It’s creamy, but refreshing all at the same time. It’s a great dessert to make if you’re entertaining too!
Free WW Meal Plan WEDNESDAY March 26th
B: Crab Cakes Benedict with Avocado Relish (3 points)
L: Taco Bell Mexican Pizza (7 points)
D: Sweet Potato Corn Chowder (1 point)
Dessert: Peanut Butter Cookies (3 points)
Total WW Points: 14+
Notes: These peanut butter cookies are 3 points each, but since it’s just 14 points for the day, you’ll likely have room for a few cookies.
Free WW Meal Plan THURSDAY March 27th
B: Sausage Egg and Cheese Rolls (5 points)
L: Zero Point Chicken Salad (0 points) + points for crackers or bread
D: Piri Piri Chicken One Pot Meal (2 points)
Dessert: Oreo Fluff (4 points)
Total WW Points: 11+
Notes: Chicken salad is a great go to for Weight Watchers lunches because it’s so easy to make zero points and it’s easy to vary it to your taste preference.
Free WW Meal Plan FRIDAY March 28th
B: Italian Eggs in Purgatory (3 points)
L: Veggie Wraps (4 points)
D: Ramen Bowls (7 points)
Dessert: Lemon Cake (1 point)
Total WW Points: 15
Notes: Yes, this lemon cake is just 1 point per slice! It’s an amazing spring dessert to share with friends and family.
Free WW Meal Plan SATURDAY March 29th
B: Huevos Motulenos (3 points)
L: Low Carb Chicken Lettuce Wraps (2-5 points)
D: Pizza Casserole (6 points)
Dessert: Single Serve Berry Crisp (3 points)
Total WW Points: 17
Notes: If you need a meal prep option for lunch rather than making something new every day, make these chicken lettuce wraps. You can meal prep the filling, and have it to eat on throughout the week.
Check your pantry and fridge for any of these listed items before heading to the grocery store.
Grocery List
Produce
– Sweet potatoes
– Russet potato
– Jalapeno
– Corn
– Green onions/scallions
– Red onion
– White onion
– Yellow chilies
– Garlic
– Celery
– Bell peppers (red, green, yellow)
– Chili pepper
– Tomatoes
– Spinach
– Sun-dried tomatoes
– Carrots
– Cucumber
– Bean sprouts
– Cabbage (white and purple)
– Lettuce
– Arugula
– Eggplant
– Zucchini
– Avocado
– Fresh ginger
– Lemon
– Lime
– Apple
– Grapes
– Blackberries
– Raspberries
Protein
– Eggs
– Chicken breast
– Ground chicken/turkey
– Turkey sausage
– Shrimp
– Crabmeat
– Turkey pepperoni
Dairy & Refrigerated
– Parmesan cheese
– Feta cheese
– Mexican cheese (reduced-fat)
– Mozzarella cheese (reduced-fat and no-fat)
– Goat cheese
– Cream cheese (reduced-fat)
– Greek yogurt (plain, nonfat)
– Milk (skim, fat-free)
– Light butter substitute
– Whipped topping (fat-free)
– Crescent roll dough
Bakery
– Bread (multigrain)
– Crusty bread
– Corn tortillas
– Fat-free tortillas
– Tostada shells
Pantry Items
– All-purpose flour
– Cocoa powder
– Cornstarch
– Baking powder
– Brown sugar replacement
– Zero-calorie granulated sugar substitute
– Powdered sugar
– Light brown sugar
– Erythritol
– Sugar
– Panko breadcrumbs
– Graham cracker crumbs
– Long-grain rice
– Rice noodles/Ramen noodles
– Angel hair pasta
– Rotini pasta (low carb)
– Black beans
– Refried black beans
– Beef broth
– Chicken broth
– Vegetable broth
– Seafood broth
– Unsweetened applesauce
– Vanilla pudding mix
– Hot cocoa mix
– Lemon cake mix
– Peanut butter (all natural)
– Low-fat granola cereal
– Oreo cookies (reduced fat)
Canned & Jarred Goods
– Crushed tomatoes
– Tomato sauce
– Marinara sauce (sugar-free)
– Water chestnuts
– Taco Bell mild sauce
Condiments & Sauces
– Olive oil
– Vegetable oil
– Sesame oil
– Vinegar (white, red wine, apple cider)
– Soy sauce (reduced-sodium)
– Teriyaki sauce (sugar-free)
– Oyster sauce
– Hoisin sauce
– Sriracha
– Tabasco sauce
– Mustard (spicy brown)
Spices & Seasonings
– Salt
– Black pepper
– Garlic powder
– Chili powder
– Italian seasoning
– Paprika
– Cumin
– Oregano
– Basil
– Chili flakes
– Allspice
– Cinnamon
– Taco seasoning
Fresh Herbs
– Cilantro
– Parsley
– Chives
Frozen
– Peas
– Coleslaw mix
– Sweet corn kernels
Misc
– Red food dye
– Vanilla extract
– Coconut baking extract
– Coconut flakes (unsweetened)
– Bay leaf
– Piri-piri chilies
– Splenda
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:
- Batch Cook Your Proteins: Dedicate an hour on Sunday to cook multiple portions of lean proteins like chicken breast, turkey, or tofu. Season them differently (lemon pepper, herbs, taco seasoning) so you don’t get bored, then refrigerate or freeze in portion-sized containers. This gives you a head start on lunches and dinners throughout the week, allowing you to simply add fresh sides or incorporate the protein into different meals.
- Chop Once, Use Twice: When prepping vegetables, cut extra and store them properly in airtight containers. For example, chop enough onions, peppers, and carrots for multiple recipes at once. Pre-washed, pre-cut veggies are more likely to be used in quick meals and snacks, saving you valuable minutes during busy weeknights and making it easier to stick to your WW points.
- Prepare Breakfast “Grab & Go” Options: Make a week’s worth of overnight oats in mason jars or egg muffins in a muffin tin that can be quickly reheated. These point-friendly breakfasts eliminate morning decision fatigue and prevent impulsive, higher-point choices when you’re rushed. Label them with their point values so you can track accurately without having to recalculate each day.
Download this PDF to dive into a week of mouthwatering recipes that prove healthy eating can be both delicious and festive.
