Weight Watchers Meal Plan for June 29th – July 5th

Holiday week alert, Weight Watchers friends! This special meal plan bridges the end of June into July, culminating with Independence Day celebrations—typically a challenging time for anyone watching their points. But not this year! This meal plan gives you an approach to holiday eating that keeps you on track while fully participating in all the festivities.

You’ll find festive red, white, and blue desserts, point-friendly potluck recipes that everyone will love (not just those counting points!), and even some yummy summer pasta salads that are worth spending your points on. Summer’s biggest holiday week doesn’t have to derail your Weight Watchers journey—in fact, it might just be the week you realize how far you’ve come in balancing enjoyment and wellness!

Weight Watchers Meal Plan SUNDAY June 29th

B: Mock Blueberry Cream Cheese Danish (2 points)

L: Summer Cavatelli Pasta with Corn, Zucchini, and Tomatoes (7 points)

D: Salmon Tacos with Spicy Slaw (7 points)

Dessert: Coconut Cream Pie (6 points)

Total WW Points: 22 

Notes: This coconut cream pie dessert is a great one for a 4th of July potluck, so you may want to save it for that. 

Weight Watchers Meal Plan MONDAY June 30th

B: Scrambled Egg Breakfast Wraps (5 points)

L: Grilled Chicken Sandwich (6 points)

D: Chimichurri Salmon (1 point) + Roasted or Grilled Veggies

Dessert: Raspberry Poke Cake (4 points)

Total WW Points: 16 

Notes: When you’re making the salmon tacos on Sunday, go ahead and marinate the salmon and make the chimichurri for this night’s dinner. Cook once, eat twice! 

Weight Watchers Meal Plan TUESDAY July 1st

B: Easy Cheese Ham Potato Frittata (4 points)

L: WW Tortellini Salad (3 points)

D: Taco Stuffed Zucchini Boats (2 points)

Dessert: Leftovers 

Total WW Points: 9+ 

Notes: Do you ever get an overwhelming amount of summer zucchini from a neighbor’s garden? Now, you know what to do with it with this delicious taco boat recipe. 

Weight Watchers Meal Plan WEDNESDAY July 2nd

B: Bacon, Eg,g and Cheese Breakfast Pie (5 points)

L: Chickpea and Feta Salad (3 points)

D: Leftovers

Dessert: Cinnamon Berry Cups with Marshmallow Creme (4 points)

Total WW Points: 12+ 

Notes: Unfortunately, Flatout Wraps have been discontinued, but you can use any low-carb wrap for the cinnamon berry cups. 

Weight Watchers Meal Plan THURSDAY July 3rd

B: Banana Split Cottage Cheese Breakfast Bowl (6 points)

L: Leftovers

D: Slow Cooker Summer Vegetable Soup (3 points)

Dessert: Banana Pudding (1 point)

Total WW Points: 10+ 

Notes: If you’re busy prepping for the holiday festivities, one of the easiest things you can do is let the slow cooker make dinner for you! 

Weight Watchers Meal Plan FRIDAY July 4th

B: Skinny Strawberry Cheesecake Smoothie (5 points)

L: Grilled Chicken Breast (0 points) + Slow Cooker Corn on the Cob (0 points)

D: Jalapeno Cheddar Burgers (2 points) + Lightened Up Potato Salad (3 points) 

Dessert: Strawberry Pretzel Salad (2 points)

Total WW Points: 12 

Notes: Take full advantage of the holiday and grill flavored meats! Lean meats are zero points, so you can fill up and not miss out. Happy Fourth of July! 

Weight Watchers Meal Plan SATURDAY July 5th

B: Honey Banana Toast (2 points)

L: Easy Bean and Cheese Hot Dogs (6 points)

D: Grilled Vegetable Pasta Salad (9 points)

Dessert: Watermelon Wedges (0 points)

Total WW Points: 17

Notes: The grilled vegetable pasta salad makes a great side dish or vegetarian option. But it can also be used as a light dinner on a warm evening. Add rotisserie chicken if you need some meat!  

Check your pantry and fridge for any of these listed items before heading to the grocery store. 

Grocery List

Produce

• Tomatoes (fresh, cherry/grape)
• Carrots
• Potatoes (regular, small red)
• Onions (yellow, red)
• Celery
• Garlic
• Bell peppers (red, yellow)
• Zucchini
• Basil (fresh)
• Banana
• Blueberries
• Raspberries
• Strawberries (fresh, frozen)
• Corn on the cob
• Jalapeño
• Scallions/Green onions
• Parsley (fresh, flat-leaf)
• English cucumber
• Lemons
• Arugula
• Artichokes
• Asparagus
• Cherry tomatoes
• Chives
• Cabbage (red and green)
• Cilantro/Coriander (fresh)
• Chili pepper
• Ginger (fresh)
• Pickles (dill, unsweetened)

Meat & Proteins

• Ground beef (95% lean)
• Turkey bacon
• Salmon fillets
• Ground turkey (93% lean)
• Chicken breasts (boneless, skinless, small)
• Ham (no fat, cooked)
• Light beef or pork hot dogs

Dairy & Refrigerated

• Cottage cheese (lowfat, fat-free)
• Cheddar cheese (reduced-fat, shredded)
• Greek yogurt (plain, nonfat)
• Mayonnaise (light)
• Feta cheese (crumbled)
• Eggs
• Half-and-half (reduced-fat)
• Pepper jack cheese (reduced-fat, shredded)
• Almond milk (unsweetened)
• Whipped topping (fat-free)
• Cream cheese (light, reduced-fat)
• Cool Whip (fat-free)
• Milk (fat-free, skim)
• Mexican blend cheese (reduced-fat, shredded)
• Blue cheese (crumbled)
• Light butter substitute (I Can’t Believe It’s Not Butter! Light)
• Pecorino Romano cheese (grated)

Grains & Pasta

• Long-grain white rice
• Granola
• Flatout originals (multigrain and flax)
• Cheese tortellini (fresh or frozen)
• Puff pastry (frozen)
• Graham crackers (low-fat)
• Pretzel sticks (Rold Gold)
• Bow tie pasta
• Whole wheat rolls (647 Rolls or Martins potato rolls)
• Corn tortillas (6-inch)
• Cavatelli (fresh or frozen)
• Flour tortillas
• English muffin (light multi-grain)
• White bread (Weight Watchers)
• Hot dog buns (reduced calorie)

Canned & Jarred Goods

• Crushed tomatoes (canned)
• Vegetable broth
• Olives (black, green, pitted)
• Mustard (Dijon)
• Artichokes (canned, quartered)
• Marinara sauce (homemade or jarred)
• Baked beans with pork (canned)
• Tomato sauce
• Pickle juice
• Soy sauce (reduced sodium or gluten-free tamari)
• Garbanzo beans/Chickpeas (canned)

Baking

• Honey
• All-purpose flour
• Baking soda
• Salt (table, kosher)
• Vanilla extract
• Coconut baking extract
• Banana extract
• Sugar

Spices & Seasonings

• Black pepper (freshly ground)
• Cinnamon
• Italian seasoning
• Garlic powder
• Cumin
• Chili powder
• Paprika
• Oregano (dried, fresh)
• Cayenne pepper

Sweeteners

• Granola
• Monk fruit sweetener
• Natural no calorie sweetener (Truvia)
• Brown sugar

Oils & Vinegars

• Extra-virgin olive oil
• Cider vinegar/Apple cider vinegar
• Distilled vinegar
• White wine vinegar
• Red wine vinegar

Snacks & Misc

• Sliced almonds
• Marshmallow fluff
• Italian dressing (light, Skinnygirl brand)
• Jello (sugar-free: cheesecake, raspberry, strawberry, vanilla pudding)
• Vanilla wafer cookies
• Graham cracker crumbs (low-fat)
• Unsweetened coconut flakes
• Sriracha
• Pickle chips (dill)
• Gochujang (Sempio Gluten Free Korean)
• Cooking spray
• Worcestershire sauce
• Unsweetened applesauce
• Lemon juice
• Salsa (mild)

Zero Point Snacks (Anytime of Day) 

Amazing Deviled Eggs 

Onion Dip

Spring Rolls

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: 

1. Holiday Party Portion Control Kits: Create personal portion-control kits for July 4th celebrations. Use a divided container with sections for different food categories. Pre-measure your exact portion sizes of higher-point holiday foods like lean barbecue proteins (3oz), whole grain sides (1/2 cup), and measured amounts of light dressings or sauces. Include visual reminders of your portions right in the container lid using washi tape markers. While others might overlook portion control during celebrations, your pre-portioned kit ensures you can enjoy the festivities without point confusion.
2. Red, White & Blue Breakfast Assembly: Prepare components for patriotic grab-and-go breakfasts that feel festive while staying point-friendly. Layer separate containers with measured amounts of Greek yogurt (white), mixed berries (blue and red), and portioned granola or seeds. Alternatively, prepare overnight oat bases in star-shaped silicone molds. These pre-assembled components make holiday week mornings efficient while keeping you on track during a typically challenging time for point management. Bonus: the festive appearance makes healthy choices feel like part of the celebration!
3. Veggie-Forward Cookout Contributions: Prepare three distinctive Weight Watchers-friendly dishes that you can bring to gatherings, ensuring you’ll always have point-smart options available. Focus on vegetable-forward recipes that deliver big flavor through herbs and spices rather than oils or fatty dressings: a marinated vegetable skewer station (pre-soaked skewers and cut vegetables in marinade, ready for quick assembly), a rainbow slaw with citrus vinaigrette (cabbage varieties and carrots with dressing packaged separately), and a herb-infused watermelon and feta salad kit. These make-ahead contributions travel well, require minimal day-of preparation, and provide you with guaranteed point-friendly options at any gathering.

Download this PDF to dive into a week of mouthwatering recipes that prove healthy eating can be both delicious and festive.