Tired of the same old meals week after week? This Free WW May meal plan is here to shake up your routine while keeping you on track with your goals. This week’s plan features a vibrant mix of spring-inspired dishes that maximize flavor while minimizing points—perfect for enjoying the season’s freshest ingredients.
Planning is the secret weapon of WW success, and this lays out the heavy lifting for you. Each day from May 18-24 comes with breakfast, lunch, dinner, and dessert options that fit seamlessly into your points budget. We’ve even included shopping lists organized by grocery department to make your store trip quick and efficient. With simple prep techniques and strategic batch cooking suggestions, you’ll spend less time in the kitchen and more time enjoying the warmer weather while still staying committed to your wellness journey.
Free WW Meal Plan SUNDAY May 18th
B: Instant Pot Frittata (2 points)
L: Chicken Cordon Bleu Quesadillas (5-7 points)
D: Hawaiian Pasta Bake (4 points)
Dessert: Healthy Buckeyes (4 points)
Total WW Points: 17
Notes: The Flat Out wraps are no longer available for the quesadillas, so feel free to use any low carb wrap.
Free WW Meal Plan MONDAY May 19th
B: Leftovers
L: Pizza Stuffed Burgers (~4 points)
D: Skillet Moroccan Chicken (2 points)
Dessert: Instant Pot Peanut Butter Lava Cake (7 points)
Total WW Points: 13+
Notes: The Flat Out fold-its are no longer available for the pizza stuffed burgers, so feel free to use any low carb bun or wrap.
Free WW Meal Plan TUESDAY May 20th
B: Breakfast Fajitas (2 points)
L: Vietnamese Spring Roll in a Bowl (1 point)
D: Pork Tenderloin with Pineapple Salsa (2 points) + Rice, Potatoes, or Veggies
Dessert: Baked Bananas (3 points)
Total WW Points: 8+
Notes: Bowls for lunch are great ways to customize meals to your preference. Use the toppings you enjoy, and skip the rest!
Free WW Meal Plan WEDNESDAY May 21st
B: Sheet Pan Cheesy Hashbrowns and Eggs (2 points)
L: Nicoise Salad (0 points)
D: Buffalo Chicken Baked Potatoes (7 points)
Dessert: Chocolate Covered Stuffed Dates (6 points)
Total WW Points: 15
Notes: The buffalo chicken baked potatoes make great leftovers for lunches. You can also easily change it to a BBQ chicken potato by using G-hughes sugar free BBQ sauce instead of Frank’s hot sauce.
Free WW Meal Plan THURSDAY May 22nd
B: Breakfast Sausages and Eggs (0 points)
L: Spinach Cucumber Chicken Wraps (3 points)
D: Leftovers
Dessert: 3-Ingredient Strawberries Romanoff (3 points)
Total WW Points: 6+
Notes: This Romanoff dessert is a great way to use any fresh fruit you have. You don’t have to limit it to just strawberries!
Free WW Meal Plan FRIDAY May 23rd
B: Leftovers
L: Cranberry Chicken Salad on Apple Slices (6 points)
D: Chicken Primavera (1 point)
Dessert: Peach Blueberry Crisp (8 points)
Total WW Points: 15
Notes: Chicken Primavera is a classic spring chicken recipe featuring colorful veggies and a light yet creamy yogurt sauce. Feel free to use any fresh veggies you have.
Free WW Meal Plan SATURDAY May 24th
B: Cheddar Scallion Hashbrown Waffles (1 point)
L: Pan Seared Tofu Bowls (5 points)
D: Tarragon Chicken with Asparagus (2 points)
Dessert: Leftovers
Total WW Points: 8+
Notes: If you’re not a fan of tofu, use tuna, chicken, or even turkey burgers for lunch instead.
Check your pantry and fridge for any of these listed items before heading to the grocery store.
Grocery List
Produce
- Cherry tomatoes
- Red onions
- Red bell peppers
- Yellow bell peppers
- Green beans (round)
- New potatoes
- Mixed lettuce leaves
- Artichoke hearts
- Zucchini
- Asparagus
- Leeks
- Peas
- Spinach
- Broccoli florets
- Limes
- Garlic
- Ginger
- White cabbage
- Purple cabbage
- Carrots
- Cucumber
- Bean sprouts
- Cilantro
- Mint leaves
- Fresh sage
- Fresh thyme
- Onions (regular)
- Celery
- Sweet red apples
- Strawberries
- Peaches (yellow)
- Blueberries
- Bananas (ripe)
- Avocado
- Chives
- Scallions
- Raspberries
- Fresh pineapple
Meat & Seafood
- Eggs
- Chicken breasts (boneless, skinless)
- Pork tenderloins
- Ground beef (extra lean)
- Shrimp (peeled and deveined)
- Turkey bacon
- Ground turkey (93% lean)
- Rotisserie chicken
Dairy & Refrigerated
- Plain yogurt
- Light cream cheese
- Ranch dressing (light, fat-free)
- Reduced-fat shredded cheese
- Swiss cheese (light)
- Mozzarella cheese (reduced fat)
- Cheddar cheese
- Sour cream (reduced-fat)
- Milk (skim, fat-free)
- Butter/ghee
Pantry Items
- Salt
- Black pepper
- Dried oregano
- Ground turmeric
- Paprika
- Ground cumin
- Cinnamon sticks
- Italian seasoning
- Dried tarragon
- Brown sugar (light)
- Honey
- Agave nectar
- Whole wheat flour
- Brown rice flour
- Coconut flour
- Baking powder
- Cocoa powder
- Bread crumbs
Canned & Bottled Goods
- Tuna in olive oil
- Chicken broth
- Pineapple juice
- Olives (black, Kalamata, green stuffed)
- Coconut milk (canned)
Condiments & Sauces
- Dijon mustard
- Regular mustard
- Olive oil
- Apple cider vinegar
- White vinegar
- Ranch dressing
- Pizza sauce
- Franks hot sauce
- Soy sauce (reduced sodium)
- Rice vinegar
- Sesame oil
- Sugar-free teriyaki sauce
- Oyster sauce
- Pineapple sauce (or sweet and sour)
- Hellman’s mayonnaise
- S&B Chili Oil with Crunchy Garlic (or chili crunch)
Dry Goods
- High fiber penne pasta
- Rice noodles (or ramen noodles)
- Brown rice (cooked or frozen)
- Edamame (shelled)
- Low carb wraps
- Quick or rolled oats
- Frozen shredded hash brown potatoes
Specialty Items
- Anchovy fillets
- Capers
- Pepperoni slices
- Deli ham (lean)
- Extra-firm tofu
- Dates (medjool)
- Dried cranberries
- Unsweetened coconut flakes
- Natural peanut butter
- Dark chocolate/chocolate chips
- Stevia powdered
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:
- Batch cook proteins: Dedicate an hour on Sunday to roast chicken breasts, brown ground turkey, or prepare beans. Store in portion-sized containers to easily add to salads, wraps, or grain bowls throughout the week.
- Pre-portion snacks: Use small containers or snack bags to create grab-and-go portions of approved snacks like nuts, cut veggies, fruit, or air-popped popcorn to prevent mindless overeating.
- Prep breakfast components: Make overnight oats in jars, prepare egg muffins, or portion out smoothie ingredients in freezer bags so mornings become stress-free while staying on plan.
Download this PDF to dive into a week of mouthwatering recipes that prove healthy eating can be both delicious and festive.
