Spring into a week of delicious, points-friendly eating with this WW May meal plan. Covering May 11th-17th, this menu balances easy to make dishes with light and fresh flavors that you’ll love for Spring. From protein-packed lunches to family-friendly dinners, every meal has been calculated to help you manage your daily and weekly points ahead of time with confidence. Whether you’re a longtime Weight Watchers member or just beginning your journey, you’ll appreciate how this practical meal plan takes the guesswork out of healthy eating while introducing exciting new dishes to your repertoire.
Free WW Meal Plan SUNDAY May 11th
B: Breakfast Bowls (1 point)
L: Spring Chicken Soup (2 points)
D: Baked Risotto (7 points) + Rotisserie Chicken
Dessert: Mini Cheesecakes (4 points)
Total WW Points: 14+
Notes: Make a few breakfast bowls and have them as a meal prepped breakfast throughout the week if you don’t want to cook each morning.
Free WW Meal Plan MONDAY May 12th
B: Chia Pudding (4 points)
L: Israeli Salad with crispy lentils (2 points)
D: Chicken Lo Mein (7 points)
Dessert: Pudding Fruit Fluff (4 points)
Total WW Points: 17
Notes: Feel free to spruce up your chia pudding with some fresh fruit.
Free WW Meal Plan TUESDAY May 13th
B: Egg White Breakfast Cups (1 point each)
L: French Chicken Salad (0 points)
D: Cheeseburger Casserole (7 points)
Dessert: Chocolate Cupcake Brownies (4 points)
Total WW Points: 12+
Notes: Add some fat free cheddar to the egg white breakfast cups for extra protein and more flavor.
Free WW Meal Plan WEDNESDAY May 14th
B: Leftovers
L: Tuna Salad Nicoise Wrap (1 point)
D: Apple Cider Baked Chicken and Cabbage (2 points)
Dessert: Caramel Cookies (2 points)
Total WW Points: 5+
Notes: Feel free to add some more carbs to dinner since it’s such a low point day.
Free WW Meal Plan THURSDAY May 15th
B: Cinnamon Roll Baked Oatmeal (5 points)
L: Leftovers
D: Slow Cooker Pulled Pork (2 points) + points for bun
Dessert: Chocolate Chip Blondies (6 points)
Total WW Points: 13
Notes: The slow cooker pulled pork is a great dish to make if you want some shredded meat for leftovers over the weekend.
Free WW Meal Plan FRIDAY May 16th
B: Oatmeal Chocolate Chip Donuts (2 points) + Eggs (0 points)
L: Ham and Cheese Melt (5 points)
D: Mushroom Avocado Tacos (7 points)
Dessert: Leftovers
Total WW Points: 14+
Notes: Who doesn’t love donuts for breakfast? You’ll want a few leftover for the weekend as well!
Free WW Meal Plan SATURDAY May 17th
B: Blueberry Lemon Pancake Squares (4 points)
L: Air Fried Wonton Pizza Rolls (1 each)
D: Leftovers
Dessert: Trail Mix Cookies (3 points)
Total WW Points: 8+
Notes: Air fried wonton pizza rolls can be a snack or a lunch – they’re easy to make and perfect for chilling at home on a weekend.
Check your pantry and fridge for any of these listed items before heading to the grocery store.
Grocery List
Produce
- Potatoes (red skinned)
- Onions (red and regular)
- Red pepper
- Orange pepper
- Green pepper
- Bananas (overripe)
- Blueberries (fresh)
- Lemon
- Green onions
- Garlic
- Celery
- Carrots
- Sugar snap peas
- Persian (mini) cucumbers
- Grape tomatoes
- Fresh herbs (dill, parsley, mint, tarragon, rosemary, thyme)
- String beans
- Boston lettuce
- Red cabbage
- Broccoli florets
- Bell peppers (red and yellow)
- Asparagus
- Granny smith apple
- Jalapeño pepper
- Shredded red cabbage
- Avocado
Meat & Seafood
- Chicken (breast, legs – thighs and drumsticks)
- Bacon (center cut)
- Pork loin roast
- Ground beef
- Ham (cooked, lean)
- Tuna (chunk light in water)
Dairy & Refrigerated
- Eggs
- Egg whites (in carton)
- Mexican cheese (reduced-fat)
- Greek yogurt (plain or vanilla)
- Almond milk (unsweetened)
- Buttermilk (low-fat)
- Parmesan cheese (fresh)
- Cheddar cheese (reduced-fat)
- Cream cheese (regular and fat-free)
- Swiss cheese (low-fat)
- Mozzarella string cheese (light)
- Cotija cheese
- Butter (unsalted, light)
Pantry Items
- Flour (all-purpose, self-rising, whole wheat)
- Oats (old fashioned, quick cooking)
- Brown sugar
- White sugar
- Vanilla extract
- Baking powder
- Baking soda
- Cinnamon
- Salt (kosher, table)
- Black pepper
- Garlic powder
- Cajun seasoning
- Cumin (ground)
- Cornstarch
- Chocolate chips (mini, semisweet)
- Chia seeds
Canned & Bottled Goods
- Chicken broth (fat-free, reduced sodium)
- Vegetable broth (low-sodium)
- Applesauce (unsweetened)
- Diced tomatoes
- Tomato paste
- Mandarin oranges (no-sugar-added)
- Fruit cocktail (no-sugar-added)
- Pineapple (no-sugar-added)
- Cherry pie filling
- Pumpkin
Condiments & Sauces
- Dijon mustard
- Regular mustard
- Mayonnaise (light)
- BBQ sauce
- Liquid smoke (Hickory)
- Apple cider
- Apple cider vinegar
- Red wine vinegar
- Rice wine vinegar
- Marinara sauce
- Olive oil (regular, extra virgin)
- Avocado oil
- Toasted sesame oil
Dry Goods
- Arborio rice
- Lo mein egg noodles (or spaghetti, soba, gluten-free)
- Rotini pasta (brown rice for GF)
- Quinoa
- Corn tortillas
- Wonton wrappers
- Vanilla wafers
- Fiber One cereal
- Brownie mix (low-fat)
- Frozen home fries
- Dried cranberries
- Walnuts (chopped)
Refrigerated Section
- Turkey pepperoni
- Steamed lentils (packaged)
- Packaged coleslaw mix
- Cool Whip (fat-free)
Specialty Items
- Nicoise olives
- Capers
- Savory mushrooms
- Dill pickles
- Sugar-free raspberry gelatin
- Fat-free sugar-free instant vanilla pudding mix
- Splenda granular
- Cocoa powder
Zero Point Snacks (Anytime of Day)
Roasted Chile Lime Cauliflower
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:
- Freezer-friendly portions: Double recipes that freeze well (like soups, casseroles, and chili) and freeze individual portions for those busy nights when cooking isn’t possible.
- Prep now, assemble later: Wash and chop ingredients for specific recipes, storing them together in containers or bags with a label, so meal assembly takes minutes instead of hours.
- Smart container investment: Use clear, stackable containers with compartments to organize complete meals and make portion control effortless while maximizing refrigerator space.
Download this PDF to dive into a week of mouthwatering recipes that prove healthy eating can be both delicious and festive.
