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Low Point Weight Watchers Meal Plan for Weight Loss

4 min read

(Points can vary depending on your specific WW plan — always double-check in your WW app.)

🌿 7-Day Low-Point WW Meal Plan

🥣 DAY 1

🍳 Breakfast: Veggie Egg Scramble (0–2 points)

Ingredients (1 serving):

  • 2 eggs (0 points on most plans)

  • 1 cup spinach

  • ¼ cup diced bell peppers

  • ¼ cup onions

  • Cooking spray

  • Salt & pepper

Instructions:

  1. Spray pan with cooking spray.

  2. Sauté veggies 2–3 minutes.

  3. Add whisked eggs and scramble until cooked.

👉 Optional: Add 1 slice whole-grain toast (+2–3 points)

🥗 Lunch: Grilled Chicken Salad (1–3 points)

Ingredients:

  • 4 oz grilled skinless chicken breast (0 points)

  • 2 cups mixed greens

  • ½ cup cherry tomatoes

  • ½ cucumber, sliced

  • 2 tbsp fat-free dressing (1–2 points)

Instructions:

  1. Grill chicken with salt, pepper, garlic powder.

  2. Toss veggies in bowl.

  3. Slice chicken and place on top.

  4. Drizzle dressing.

🍽 Dinner: Garlic Lemon Baked Salmon (4–5 points)

Ingredients:

  • 4 oz salmon

  • 1 tsp olive oil (1 point)

  • 1 tbsp lemon juice

  • 1 garlic clove, minced

  • Salt, pepper

  • 1 cup roasted broccoli

Instructions:

  1. Preheat oven to 400°F (200°C).

  2. Place salmon on foil, drizzle oil + lemon.

  3. Add garlic, salt, pepper.

  4. Bake 12–15 minutes.

  5. Roast broccoli alongside.

🍎 Snacks (0–2 points total)

  • Apple

  • Greek nonfat yogurt (plain)

  • Baby carrots

🌮 DAY 2

🍓 Breakfast: Greek Yogurt Berry Bowl (1–3 points)

Ingredients:

  • ¾ cup nonfat Greek yogurt (0 points)

  • ½ cup blueberries

  • ½ cup strawberries

  • 1 tbsp chia seeds (1 point)

Mix together.

🌯 Lunch: Turkey Lettuce Wraps (2–4 points)

Ingredients:

  • 4 oz 99% lean ground turkey (0 points)

  • 1 tbsp taco seasoning

  • Romaine leaves

  • Salsa (0 points)

  • 1 tbsp light shredded cheese (1–2 points)

Cook turkey, season, spoon into lettuce leaves, top with salsa and cheese.

🍲 Dinner: Slow Cooker Chicken Taco Bowl (2–5 points)

Ingredients (4 servings):

  • 1 lb skinless chicken breast

  • 1 cup salsa

  • 1 can black beans (drained)

  • 1 cup corn

  • 1 tsp cumin

Cook 4–6 hrs on low. Shred chicken.
Serve over cauliflower rice (0 points).

🥞 DAY 3

🍌 Breakfast: Banana Protein Pancakes (2–3 points)

Ingredients:

  • 1 ripe banana

  • 2 eggs

  • 1 tsp baking powder

Mash, mix, cook like pancakes.
Optional: Sugar-free syrup (0–1 point).

🥣 Lunch: Zero-Point Veggie Soup (0–1 point)

Ingredients:

  • 4 cups vegetable broth

  • 1 zucchini

  • 1 cup cabbage

  • 1 carrot

  • ½ cup diced tomatoes

  • Garlic, herbs

Simmer 20 minutes.

🍗 Dinner: Air Fryer Chicken Breast (0–2 points)

Season 5 oz chicken breast with paprika, garlic powder, salt.
Air fry 375°F for 15 minutes.

Serve with steamed green beans.

🥑 DAY 4

🍳 Breakfast: Avocado Toast (3–5 points)

  • 1 slice whole grain bread (2–3 points)

  • 2 tbsp mashed avocado (1–2 points)

  • Top with sliced tomato + egg (0 points)

🥗 Lunch: Tuna Salad Bowl (1–3 points)

  • 1 can tuna in water

  • 1 tbsp light mayo (1 point)

  • Celery, mustard

  • Serve over greens

🍝 Dinner: Zucchini Noodle Turkey Marinara (3–5 points)

  • 4 oz lean ground turkey

  • 1 cup marinara (low sugar)

  • 2 cups zoodles

  • Garlic, Italian seasoning

Cook turkey, add sauce, serve over zoodles.

🍳 DAY 5

Breakfast: Egg & Turkey Bacon Wrap (3–5 points)

  • 1 low-carb tortilla (2–3 points)

  • 2 eggs

  • 2 slices turkey bacon (1–2 points)

Lunch: Cottage Cheese Power Bowl (2–4 points)

  • 1 cup low-fat cottage cheese

  • Cherry tomatoes

  • Cucumber

  • Everything bagel seasoning

Dinner: Shrimp Stir Fry (3–5 points)

  • 5 oz shrimp

  • Mixed stir-fry vegetables

  • 1 tbsp low-sodium soy sauce

  • 1 tsp sesame oil (1 point)

🍓 DAY 6

Breakfast: Overnight Oats (3–5 points)

  • ½ cup oats (3 points)

  • ½ cup unsweetened almond milk

  • Cinnamon

  • Blueberries

Lunch: Chicken Caesar Lite Salad (2–4 points)

  • Grilled chicken

  • Romaine

  • Light Caesar dressing (2 points)

  • 1 tbsp parmesan (1 point)

Dinner: Turkey Stuffed Peppers (3–5 points)

  • 4 bell peppers

  • 1 lb lean ground turkey

  • 1 cup diced tomatoes

  • Onion, garlic

  • ½ cup reduced-fat cheese (4 points total for recipe)

Bake 25–30 minutes at 375°F.

🍎 DAY 7

Breakfast: Smoothie (2–4 points)

  • 1 cup unsweetened almond milk

  • 1 cup frozen berries

  • 1 scoop protein powder (1–2 points)

  • Spinach

Lunch: Egg Salad Lettuce Boats (1–3 points)

  • 2 boiled eggs

  • 1 tbsp light mayo

  • Mustard

  • Paprika

Dinner: Baked Chicken Parmesan (4–6 points)

  • 4 oz chicken breast

  • 2 tbsp marinara

  • 2 tbsp reduced-fat mozzarella (2 points)

  • 1 tbsp breadcrumbs (1 point)

Bake 20 minutes at 400°F.

🛒 Grocery List (Simplified)

Proteins

  • Eggs

  • Chicken breast

  • Lean ground turkey

  • Shrimp

  • Salmon

  • Tuna

  • Nonfat Greek yogurt

  • Cottage cheese

Produce

  • Spinach

  • Zucchini

  • Bell peppers

  • Broccoli

  • Lettuce

  • Tomatoes

  • Berries

  • Bananas

  • Apples

Pantry

  • Black beans

  • Salsa

  • Oats

  • Marinara

  • Almond milk

  • Light cheese

  • Whole-grain bread

💡 Weight Loss Tips on WW

  • Build meals around zero-point foods

  • Measure oils, nuts, cheese carefully

  • Drink plenty of water

  • Aim for protein at every meal

  • Pre-track your day

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