The latest update to the Weight Watchers program has created a need for this Weight Watchers FreeStyle Plan One Week Menu Plan. This also works for those on the FlexPlan. It is based on 23 SmartPoints per day but allows you to add in more pointed foods to help meet higher point needs.
Weight Watchers FreeStyle Plan One Week Menu Plan
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If you aren't sure what the FreeStyle Plan or FlexPlan is all about, you can check out our post with Weight Watchers FreeStyle Plan and FlexPlan Updates. This post gives you all the details you need to understand what changes have happened. The basic rundown is that more proteins are zero points and that daily points go down some. This makes a new menu plan a must for many to learn how to navigate and stay within their daily point range.
Notes about the Menu Plan below
This menu plan is set up to give a lot of options to choose from. It is also created to feed a family of 4. So, you may find that not all of these recipes work for your family. That is why there are so many options to choose from. You can work with what your family enjoys to create a menu that you can afford and will love.
Since we have both meat eaters, vegans, and vegetarians who are seeking a menu plan, I am going to include some options that would fit any dietary needs. In the future, I will work on a vegan specific menu plan.
Breakfast on FreeStyle Plan
Choose from one of the following recipes/suggestions to build your breakfast each morning. Some of the recipes make multiple servings, and work great for feeding the whole family or creating a few days of meals for just one person.
2 Zero Point Muffin Tin Eggs- with a piece of fresh fruit - 0 SP on FreeStyle
Weight Watchers Veggie Egg Scramble- with Homemade Zero Point Turkey Sausage 2 pieces of - 1 SP on FreeStyle
3 Oatmeal Banana Breakfast Cookies with 2 pieces of Homemade Zero Point Turkey Sausage and a piece of fresh fruit- 3 SP each on FreeStyle
Peanut Butter Overnight Oats - with a piece of fresh fruit - 7 SP on FreeStyle
Apple Cinnamon Muffins with a piece of fresh fruit - 3 SP on FreeStyle
Lunch on FreeStyle Plan
Choose from the following items to create easy lunches to pack for your week. These all make multiple servings and are ideal for cooking on the weekend, portioning out for the week, and having ready to grab and go.
4 ounces shredded chicken breast, ½ cup brown rice, and 1 cup steamed vegetables - 4 SmartPoints on FreeStyle
Vegan Vegetable Soup Recipe - with a side of grilled chicken, turkey, or fish - 2 SmartPoints on FreeStyle
Black Bean, Corn, and Avocado Salad - with 12 tortilla chips - 7 SmartPoints on FreeStyle
White Bean Turkey Chili - 1 SmartPoint on FreeStyle
Grilled Shrimp with Shrimp Sauce served with a salad - 1 SmartPoint on FreeStyle
Dinner on FreeStyle Plan
Evening meals often include the entire family. So, these recipes are crowd pleasers that are kid-friendly and easy to make in larger quantities for the whole family. If you are cooking for just one person, you can easily make a batch and portion for future meals or cut a recipe in half.
Vegan Zero Point Crockpot Bean Soup - 0 SmartPoints on FreeStyle
Unstuffed Cabbage Rolls Soup - 1 SmartPoint on FreeStyle
Sticky Buffalo Chicken Tenders - with a side of Southwest Cream Corn and zero point vegetable - 7 SmartPoints on FreeStyle
Weight Watchers Slow Cooker Butter Chicken - with ½ cup brown rice - 6 SmartPoints on FreeStyle
Baked Chicken Fajitas with Homemade Refried Bean Dip - served with low point tortillas and toppings - 5-6 SmartPoints on FreeStyle (depends upon tortilla and toppings used)
Dessert and Snack Ideas on FreeStyle Plan
These are some of our favorite dessert recipes that fit into the SmartPoints
Banana Coconut Muffins - 4 SmartPoints on FreeStyle
Blueberry No Bake Cheesecake Recipe - 5 SmartPoints on FreeStyle
Healthy Pumpkin Cupcake Recipe - 2 SmartPoints on FreeStyle
Chocolate Cherry Cake Recipe - 5 SmartPoints on FreeStyle
Sugar-Free Chocolate Cupcakes - 3 SmartPoints on FreeStyle
Delightfully Baked Apples from Skinnytaste - 5 SmartPoints on FreeStyle
Blueberry Oatmeal Muffins from Skinnytaste - 5 SmartPoints on FreeStyle
How to add more points to your day
The new healthy point range per day is from 10 under your daily target up to 5 over your daily target. So, even if you have more than 23 SmartPoints per day, you don't have to meet that full amount each day if you are satisfied and feeling full from the zero point foods you are eating.
If you are one of us who actually gets more than 23 SmartPoints per day, then the items below can help you hit your daily point goal, without feeling guilty. If you are still hungry and haven't met your healthy point range as mentioned above, then consider some of the following things to add to your day.
- An extra serving of a pointed meal
- A 3 SmartPoint serving of brown rice with your protein and vegetables
- Half of an avocado
- A handful of black olives added to your salad
- A 3-5 SmartPoint serving of roasted almonds, cashews, or mixed nuts
- Full-fat salad dressing on your salad
- A small healthier dessert item like Halo Top or one of our dessert recipes
- A 3 SmartPoint tablespoon of peanut butter
Printable Freestyle Plan Menu
Click through on the image below to print your Weight Watchers FreeStyle Plan One Week Menu. This will be a great way for you to choose what you want, and easily create a shopping list for your needs.
Printable FreeStyle Plan One Week Menu Plan
I hope that this Weight Watchers FreeStyle Plan One Week Menu helps you to get on track during the transition to the new FreeStyle Plan/Flex Plan. Change can be hard, but tips like this can make the process easier to manage.
Jessie
Good job
JoSuss
Thanks. This is helpful. Question though, I will only eat black beans. Can you create another one that swaps out the bean dishes?
I would be really appreciative!
Patti Oar
Do you realize how hard she works to create this site and all this content for us? And now you want her to re-create it just to acommodate your tastes? Why don't you just thank her for the awesome gifts she's giving you and adjust it yourself? How arrogant and entitled!
Angela T
Wow this seems so harsh and down right mean. Should she be able to adjust the recipes on her own absolutely but the tone of your comment seems so severe.
Trying to be a better person
Wow. I wish you the best on your road to weight loss. One key point is lowering levels of stress. Try being nicer and help others instead of being so mean. But I’m sure your response is probably your outlook on life and this is your normal attitude towards everyone and everything. Peace be with you. SMH.
WJ
Relax you guys. take chill pills. If you do not like something but you like black beans, just add some black beans. I do not like shrimp so i took that out and added chicken.
Meg G
Wow, it's not that tough to swap out ingredients in recipes. Give it shot, you may surprise yourself!
Thank you for the meal plan, YouBrewMyTea!!!
Judy Tonnies
Since beans are on the free food list you can just switch them with your black beans. Have you made your own from dried beans? I did this in my ip and froze the extra on a cookie sheet.. Should come in real handy.
Tanya
This meal plan is AWESOME! Thank you for sharin.
Becky
I am having a really tough time switching over. Sounds silly but lots of anxiety to the point I’ve quite tracking/trying. altogether. I have just come across your information and recipies and I’m so very greatful. Feeling a little more ready to start with the tools you’ve provided. Thank you!!!!
Katie
I am so glad this is helpful for you!
Jen
Oh my gosh! I did the same thing! Everyone online seemed to love the transition and I felt ridiculous being the one who isn't adjusting well. I quit tracking for a month. I'm trying to get back to it and posts like this really help.
Ginger
I thought I was the only one having trouble changing over to the new plan! It should be so much easier. I'm going to try to follow this menu and hope for results. I know it's just a matter of getting my mind right! Thank you for your work!
Rebecca
Thank you for all you do in helping us stay on track!! Especially am enjoying the Facebook group (becca porter here) 🙂
Vivian
WOW!!! This is awesome. Thank you so much!
Christine Dufresne
Thank you, thank you, thank you for these recipes! I have been vegan for 28 years. I have been a WW for the past ten years. I am LT, at goal, for the past 8 years. I find the new WW Freestyle fantastic! I, like yourself, follow a whole food plant based diet for health & ethical reasons. Very happy to learn there are more people following this too! (Christine Dufresne here)
Sue
How do you know how many points you get .
Katie
Hi Sue! There is no way to give you that information. I'm sorry! You have to sign up with Weight Watchers and fill out their information to get your daily and weekly points calculated by them.
Kim
Fabulous!!! You have made it sooo easy thx!
Jackie
Is that shrimp and green bean dish pictured provided in a recipe anywhere?
Katie
It was initially included, but the points value was wrong, so I removed it. I will be updating.
Stella
Can I use my weight watchers calculator that I got with last program or has that changed too? What kind of material do you get when you join his new program?
Katie
Hi Stella, - the calculator for Beyond the Scale will work as long as you don't include zero point items. That said, to follow this program exactly, you want to use the materials they provide as the way your daily points are calculated can't be duplicated/found outside the actual program.
Katie
They offer basic information and an eating out guide, but there is not a booklet with tons of points for foods like years past. It is still being rolled out.
Pat
I have been trying to loose weight forever.! Help.... Im 60 and raising 3 grandchildren alone. How do I join?
Katie
Pat, you need to follow up with Weight Watchers directly to join the program on their website - https://www.weightwatchers.com
Debbie
Thank you! I’m starting the program next week and was wanting to go ahead and start shopping and planning my family dinners - this is super helpful!
Deanna Anderson`
Many years ago at a WW meeting someone shared a recipe using Bisquick and ?? made mini muffins that were light and airy like angel food cake. At that time they were only 1 sp. I have looked everywhere for that recipe. Have you seen anything like it?
Thanks!
Bertha Davis
I love fruit can I have it with every meal?
Katie
There are no restrictions. That said, many limit it to 2-3 servings of fruit per day due to the natural sugars. Enjoy with every meal with no guilt!
Eva
Katie, love this! Do you have similar menus beyond week one?if so, how do we access them?
Katie
I have not published more at this time. I am working on that and hope to have a complete set very soon!
Diana Orlemann
Thank you for sharing this information! I've been on WW four months and just found your site today and growing tired of same things over and over. Lots of good ideas and recipes. Thank you so much!
Casey Kelly
Oh my goodness - I cannot even begin to tell you how in LOVE i am with your website and video recipes - ABSOLUTELY INCREDIBLE and what has made me so excited to take back charge of my life!! YOU ARE AMAZING!!! Thank you for taking the time to do all of this as it can be so overwhelming! You have taken so much of the daunting guesswork out of getting started and being created! THANK YOU A MILLION TIMES OVER! Happy New Year!
Casey
Katie
Good luck on your journey! 🙂
Becky
I've always thought the weight watcher plan was the best, but have never switched to the new way of doing things. I will definatly try it now.
Thank you.
Martha Sue
THANK YOU 😉