Summer bridge week is here, Weight Watchers community! As we transition from peak July heat into August, this week’s Free Weight Watchers meal plan bridges the gap with recipes that honor both months’ unique characteristics. We’re combining July’s abundant fresh produce with August’s approaching “back-to-routine” energy, creating meals that feel both indulgent and purposeful—perfect for this transitional time of year.
What’s unique about this late-July planning? We’ve incorporated “preparation psychology”—recipes that start getting you mentally ready for fall routines while still celebrating summer’s final flourishes. Think make-ahead breakfast solutions that work for busy August mornings, portable lunch ideas perfect for end-of-summer activities, and dinner recipes that bridge the gap between casual summer cooking and more structured meal planning. This week acknowledges that change is coming while ensuring your Weight Watchers journey stays strong through every transition. Let’s make this bridge week your most balanced yet!
Free Weight Watchers Plan SUNDAY July 27th
B: Easy Cinnamon Rolls (5 points)
L: Summer Pasta Salad (7 points)
D: Greek Lemon Chicken (1 point)
Dessert: Lemon Cheesecake Bars (4 points)
Total WW Points: 17
Notes: I love cinnamon rolls on a slow Sunday morning, and these are perfect because you can whip them up in under an hour.
Free Weight Watchers Plan MONDAY July 28th
B: Yogurt Bowl with Blueberry Compote (0 points)
L: Mediterranean Quinoa Salad (5 points)
D: Garlic Parmesan Chicken Pasta (9 points)
Dessert: Banana Pudding (1 point)
Total WW Points: 15
Notes: The garlic parmesan chicken pasta is a one pan dish, which is perfect for a busy Monday!
Free Weight Watchers Plan TUESDAY July 29th
B: Egg and Canadian Bacon Breakfast Sandwich (4 points)
L: Tuna Lettuce Wrap (3 points)
D: One Pot Pizzaiola Chicken (3 points)
Dessert: Tiramisu (5 points)
Total WW Points: 15
Notes: Since it’s a low point day, you can add some high fiber pasta to this one pot pizzaiola chicken if you need a bit more carbs.
Free Weight Watchers Plan WEDNESDAY July 30th
B: Cheesy Black Bean Breakfast Burritos (3 points)
L: Leftovers
D: Shrimp Chop Suey (1 point)
Dessert: Cheesecake Fluff (3 points)
Total WW Points: 7+
Notes: You can never go wrong with a breakfast burrito and I love that these are easy to personalize to your preference.
Free Weight Watchers Plan THURSDAY July 31st
B: Broccoli Chive Egg Cups (0 points)
L: Buffalo Chickpea Salad (1 point)
D: Leftovers
Dessert: Eton Mess with Strawberries (5 points)
Total WW Points: 6+
Notes: The broccoli chive egg cups make great zero point on the go snacks, so make a big batch.
Free Weight Watchers Plan FRIDAY August 1st
B: Leftovers
L: Protein Egg and Quinoa Salad Jars (6 points)
D: Blackened Fish Tacos (5 points)
Dessert: Blueberry Galette (5 points)
Total WW Points: 16+
Notes: This blueberry galette is easy to bake, but looks impressive enough to entertain with.
Free Weight Watchers Plan SATURDAY August 2nd
B: Banana Blueberry Overnight Oats (2 points)
L: Spicy Canned Salmon Rice Bowl (6 points)
D: Tuscan Chicken (1 point)
Dessert: Leftovers
Total WW Points: 9+
Notes: Make some extra banana blueberry overnight oats for Sunday morning breakfast.
Check your pantry and fridge for any of these listed items before heading to the grocery store.
Grocery List
Produce
- Baby arugula
- Baby spinach
- Red onion
- Fresh lemon
- Cucumber (English/Persian)
- Cherry tomatoes
- Grape tomatoes
- Plum tomato
- Avocado
- Garlic
- Butter/Bibb lettuce
- Carrots (shredded/julienned/regular)
- Jalapeño pepper
- Fresh cilantro
- Celery (with leaves)
- Scallions
- Fresh blueberries
- Fresh strawberries
- Fresh mint leaves
- Canadian bacon
- Fresh basil leaves
- Mixed bell peppers (red, green, yellow)
- White onion
- Large red onion
- Bean sprouts
- Baby corn
- Red cabbage (finely shredded)
- White cabbage (finely shredded)
- Fresh spinach
- Fresh bananas
- Limes
- Zucchini
- Fresh rosemary
Pantry/Dry Goods
- Gluten-free/wheat pasta
- Sun-dried tomatoes
- Capers
- Balsamic vinegar
- Extra virgin olive oil
- Salt
- Fresh black pepper
- Parmigiano Reggiano (freshly shaved)
- Uncooked quinoa
- Kalamata olives
- Kosher salt
- Cooked lentils
- Cooked quinoa
- Olive oil
- Frank’s Red Hot Original
- Tahini
- Light mayonnaise
- Sriracha sauce
- Cooked brown rice
- Furikake/chopped nori
- Sesame seeds
- Ready-to-bake pie dough (Pillsbury)
- Monk fruit sweetener
- All-purpose flour
- White self-rising flour
- Powdered sugar/confectioner’s sugar
- Packed brown sugar
- Ground cinnamon
- Vanilla extract
- Canola oil
- Table salt
- Black pepper
- Low carb high fiber tortilla wraps
- Salsa
- Dijon mustard
- Dried thyme
- Uncooked old fashioned rolled oats
- Chopped walnuts/sliced almonds
- Fusilli pasta
- Cornstarch
- Chicken broth
- Marinara sauce (no added sugar)
- Reduced sodium soy sauce
- Ground cumin
- Dried oregano
- Dried parsley
- Cayenne pepper
- Smoked paprika
- Ground ginger
- Lime juice
- Honey
- Provençal herbs
- Low-fat graham cracker crumbs
- Granulated sugar replacement
- Unsweetened applesauce
- Sugar-free Jell-o cheesecake pudding mix
- Lemon juice
- Lemon zest
- Lemon extract
- Unsweetened plain almond milk
- Light butter substitute
- Banana extract
- Vanilla wafer cookies
- Sugar-free Jello vanilla pudding
- Unsweetened cocoa powder
- Ladyfingers
- Espresso/strong brewed coffee
- Sugar-free reduced-calorie cheesecake pudding mix
- Crushed low-fat graham crackers
- Black olives
Meat & Seafood
- Tuna in olive oil (good quality)
- Skinless wild pink/red salmon (canned)
- Boneless skinless chicken breasts
- Cooked shredded chicken breast
- Shrimp (peeled and deveined)
- Mahi Mahi fillets
Dairy & Eggs
- Feta cheese (crumbled)
- Large eggs
- Fat-free Greek yogurt
- Nonfat plain Greek yogurt
- Blue cheese (crumbled)
- Heavy whipping cream
- Vanilla meringue cookies
- Light whole wheat hamburger buns
- Egg whites
- Reduced fat cheddar cheese (sharp)
- Fresh chives
- Unsweetened vanilla almond milk
- Skimmed milk
- Grated Parmesan cheese
- Low-fat mozzarella cheese slices
- Butter
- Part-skim ricotta cheese
- Fat-free cool whip
- Fat-free milk
- Reduced-fat cream cheese
Frozen
- Frozen chopped broccoli
Canned/Packaged
- Chickpeas (canned)
- Heart of palm
- Canned low sodium black beans
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:
- Transition-Ready Container System: Prepare for August’s potential schedule changes by creating a container system that works for both lazy summer days and busier routines. Invest in stackable, clear containers in three sizes: snack-sized for measured portions of nuts or dried fruit, medium for individual meals, and large for batch-prepped components. During this bridge week, practice using this system by pre-portioning everything—including zero-point foods—to establish the habit of mindful eating that will serve you well as routines shift. Label containers with both contents and point values for quick decision-making.
- Double-Duty Batch Cooking: Maximize your cooking efficiency by preparing ingredients that serve multiple purposes throughout the week. Roast a large sheet pan of mixed vegetables that can become salad toppers, omelet fillings, grain bowl bases, and soup starters. Cook a large batch of quinoa that transforms into breakfast porridge, lunch salad base, dinner side, and even dessert pudding. Prepare a big batch of shredded chicken that works in wraps, salads, soups, and as a pizza topping. This approach reduces daily cooking while providing maximum meal flexibility.
- August Prep Snack Packs: Start preparing for potentially busier August schedules by creating grab-and-go snack combinations that prevent impulse eating. Combine measured amounts of point-containing foods (nuts, seeds, or dried fruit) with unlimited zero-point options (raw vegetables, berries, or apple slices) in small containers or bags. Create variety packs: savory (nuts with cucumber slices), sweet (berries with a few almonds), and crunchy (apple slices with measured sunflower seeds). Having these pre-portioned prevents both under-eating (which leads to overeating later) and mindless snacking when schedules get unpredictable.
Download this PDF to dive into a week of mouthwatering recipes that prove healthy eating can be both delicious and festive.
