Post-holiday bounce-back week is here with this WW July Meal Plan!! After the July 4th festivities, many people feel like they need to “start over,” but we’re taking a different approach. This week’s meal plan is designed for gentle re-entry into your routine without any guilt or extreme restrictions. We’ve created satisfying, nourishing meals that help you feel energized and back on track naturally—no punishment required, just smart choices that taste amazing

The beauty of this mid-summer plan lies in its flexibility and forgiveness. We understand that holiday weekends can throw off meal timing and hunger cues, so we’ve included adaptable recipes that work whether you’re craving something light and refreshing (lots of salad options for lunch) or need more substantial comfort (like pasta dinners). From cooling lunch bowls that combat summer heat to protein-rich dinners that satisfy without overloading on points, this week proves that getting back into your Weight Watchers groove can actually be enjoyable. Let’s make this the week you discover that consistency doesn’t mean perfection!

WW Meal Plan SUNDAY July 6th

B: French Toast Sticks (6 points)

L: Israeli Salad with Crispy Lentils (2 points) 

D: Ground Beef and Broccoli Stir Fry (3 points)

Dessert: Strawberry Shortcake Muffins (3 points)

Total WW Points: 14 

Notes: You can freeze the French toast sticks for any other morning that you want to have them. I recommend air frying them when ready to get them back to toasted status before enjoying.  

WW Meal Plan MONDAY July 7th

B: Spinach Feta Make-Ahead Sandwiches (1 point)

L: French Chicken Salad with Tarragon and Grapes (0 points) 

D: Cajun Chicken Pasta (7 points)

Dessert: Mint Oreo Cheesecake (8 points) 

Total WW Points: 16 

Notes: Yes, the French Chicken Salad is zero points! You can add crackers, a wrap, toasted bread or even a lettuce wrap depending on the points you have available. 

WW Meal Plan TUESDAY July 8th

B: Strawberry Banana Greek Yogurt Muffins (2 points) 

L:  Sesame Lime Chicken on Baby Kale (1 point)

D: Chicken Marbella (8 points)

Dessert: Banana S’mores (2 points) 

Total WW Points: 13

Notes: The banana S’mores are a great way to get in a serving of fruit while also enjoying a sweet! 

WW Meal Plan WEDNESDAY July 9th

B: Leftovers

L: Black and White Summer Bean Salad (0 points) 

D: Grilled Shrimp Tacos with Peach Salsa (6 points)

Dessert: Cinnamon Sugar Jelly Rolls (2 points) 

Total WW Points: 8+ 

Notes: If you want a very easy, meal prepped lunch for the entire week, I highly suggest using this black and white summer bean salad recipe. It keeps well, and the flavor just continues to develop all week.  

WW Meal Plan THURSDAY July 10th

B: Instant Pot Egg Bake (3 points)  

L:  Leftovers

D: Red Curry Salmon (6 points)

Dessert: Key Lime Pie (5 points) 

Total WW Points: 14+ 

Notes: This key lime pie is an amazing Weight Watchers version – don’t be scared to serve it to non-Weight Watchers friends! 

WW Meal Plan FRIDAY July 11th

B: Cinnamon Roll Baked Oatmeal (5 points) 

L:  Crispy Chickpea Caesar Salad (3 points)

D: Leftovers

Dessert: Strawberry Torte (5 points)

Total WW Points: 13+ 

Notes: You can either enjoy leftovers for dinner this Friday night, or use this as a night to eat out and enjoy some flexibility with your points!   

WW Meal Plan SATURDAY July 12th

B: Healthy Hash Brown Casserole (5 points)  

L: Chaat Salad with Mango Chutney Dressing (3 points)

D: Pineapple Chicken Stir Fry (7 points)

Dessert: Leftovers

Total WW Points: 15+ 

Notes: The peanuts and rice crackers in the Chaat salad bring loads of crispy texture, but you can swap them out for toasted sliced almonds and unsweetened puffed rice cereal instead.

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

Grocery List

Produce

  • Bananas
  • Strawberries (fresh)
  • Frozen strawberries
  • Limes
  • Lemons
  • Peach
  • Avocado
  • Red onion
  • Yellow onion
  • Sweet onion
  • Green onion/scallions
  • Green bell pepper
  • Red bell pepper
  • Yellow bell pepper
  • Persian (mini) cucumber
  • English cucumber
  • Grape tomatoes
  • Tomatoes
  • Fresh spinach
  • Baby spinach
  • Kale (baby variety)
  • Celery
  • Carrots (shredded)
  • Radishes
  • Fresh parsley
  • Fresh mint leaves
  • Cilantro
  • Thai basil
  • Fresh tarragon
  • Garlic
  • Fresh ginger
  • Red chili pepper
  • Pineapple (fresh chunks)

Pantry/Dry Goods

  • Weight Watchers white bread (or low calorie bread)
  • Frosted Flakes cereal
  • Old fashioned oats
  • Rolled oats
  • All purpose flour
  • Brown sugar
  • Confectionery sugar/icing sugar
  • Cinnamon
  • Ground cloves
  • Kosher salt
  • Table salt
  • Sea salt
  • Black pepper
  • Baking powder
  • Baking soda
  • Vanilla extract
  • Peppermint extract
  • Olive oil
  • Avocado oil
  • Canola oil
  • Coconut oil
  • Sesame oil
  • Fish sauce
  • Low sodium soy sauce
  • Reduced sodium soy sauce
  • Cornstarch
  • White wine vinegar
  • Red wine vinegar
  • Dried oregano
  • Dried bay leaves
  • Cajun seasoning
  • Garlic powder
  • Garam masala
  • Tajin
  • Chili powder
  • Cayenne pepper
  • Thai sweet chili sauce
  • Red curry paste
  • Whole-grain mustard
  • Rice crackers
  • Raw walnuts
  • Raw sunflower seeds
  • Peanuts
  • Toasted sesame seeds
  • Fresh dates (pitted)
  • Prunes (pitted)
  • Spanish green olives (pitted)
  • Capers
  • Honey
  • Mango chutney
  • Reduced sugar jam (raspberry)
  • Marshmallow fluff
  • Graham crust (pre-made)
  • Oreo pie crust (ready-made)
  • Mint Oreo thin cookies
  • Graham crumbs
  • Lindt 70% dark chocolate

Meat & Seafood

  • Boneless skinless chicken breast
  • Bone-in chicken thighs
  • Fat free ground turkey
  • Ground beef (93% lean)
  • Salmon fillets
  • Jumbo raw shrimp
  • Center cut bacon

Dairy & Eggs

  • Eggs
  • Liquid egg whites
  • Skim milk
  • Unsweetened almond milk
  • Low fat buttermilk
  • Heavy whipping cream
  • Greek yogurt (0% plain, vanilla, or berry)
  • Key lime yogurt
  • Fat free cool whip
  • Light cream cheese
  • Fat free shredded cheddar cheese
  • Reduced fat shredded cheese (3 cheese blend)
  • Light feta cheese (crumbled)
  • Grated Parmesan cheese
  • Butter

Frozen

  • hash browns
  • bananas

Canned/Packaged

  • Steamed lentils (packaged)
  • White beans (canned)
  • Black beans (canned)
  • Chickpeas/garbanzo beans (canned)
  • Light coconut milk
  • Low-sodium chicken broth
  • Lime fat-free jello
  • Unsweetened applesauce
  • Light mayonnaise
  • Linguine
  • Corn tortillas
  • English muffins
  • Cooked rice or cauliflower rice
  • Cooking spray
  • Olive oil spray

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. Reset Without Regret System: Create a gentle post-holiday meal prep routine that focuses on nourishment rather than restriction. Prepare a “rainbow reset” by batch-cooking five different colored vegetables (orange carrots, red bell peppers, yellow squash, green broccoli, purple cabbage) in large quantities using your preferred cooking method. Store each separately in clear containers. Throughout the week, combine 2-3 colors with a lean protein and whole grain for automatically balanced, visually appealing meals. This approach removes decision fatigue while ensuring nutrient variety—perfect for re-establishing healthy routines without feeling punitive.
  2. Hydration Habit Restart: Post-celebration dehydration is real! Create an upgraded hydration station by preparing large batches of naturally flavored waters using whole ingredients. Slice citrus fruits, muddle fresh herbs like mint and basil, and add cucumber ribbons to separate large water containers. Set timers on your phone to remind yourself to refill throughout the day. For an extra boost, prepare ice cubes with frozen berries and herbs inside—they gradually release flavor as they melt. Proper hydration supports Weight Watchers success by helping distinguish between hunger and thirst, especially crucial during summer heat.
  3. Breakfast Bounce-Back Jars: Overcome post-holiday breakfast chaos with pre-assembled breakfast jars that require zero morning decision-making. Layer overnight oats with different flavor profiles: classic cinnamon-apple, tropical coconut-mango, and chocolate-banana using unsweetened cocoa powder. The key is measuring everything the night before, including any points-containing ingredients like nuts or seeds. Having these ready means you start each day with a win, immediately reinforcing your Weight Watchers commitment without having to think about points calculations when your willpower might still be recovering.

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

About Meag

Health and Wellness Writer. B.S. Dietetics. Le Cordon Bleu Graduate. 10+ years of experience in the fitness and nutrition industry!

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