Meal Plans, Guides & Programs

With all of the new year new me resolutions floating around, it’s time to take a look at these 25 Weight Watchers Recipes Under 6 Points Per Serving.  There are great snacks, lunches, entrees, sides and even desserts in this great list.  Many of these recipes are our own we have previously shared here with you. Some are great recipes that other friends and bloggers have created and shared with us.  There is something for everyone on this great list!

25 Weight Watchers Recipes Under 6 Points Per Serving

1. Weight Watchers Pork Chops – 5 Points Per Serving
2. Weight Watchers Sweet & Sour Meatballs – 1 Point Each
3. Weight Watchers Tortilla Soup – 3 Points Per Serving
4. Weight Watchers Sesame Chicken – 6 Points Per Serving
5. Weight Watchers Peanut Butter Whip – 1 Point Per Serving
6. Weight Watchers Pumpkin Pie Tarts – 1 Point Per Serving
7. Weight Watchers Loaded Baked Potato Dip – 2 Points Per Serving
8. Weight Watchers Parmesan Crusted Tilapia – 3 Points Per Serving
9. Weight Watchers Roasted Poblano Chicken Enchiladas – 6 Points Per Serving
10. Weight Watchers Butterfinger Dessert – 5 Points Per Serving
11. Weight Watchers Baked Pumpkin Pie Eggroll – 4 Points Per Serving
12. Weight Watchers Chicken Chili – 5 Points Per Serving
13. Weight Watchers Creamy Tomato Basil Soup – 4 Points Per Serving
14. Weight Watchers Apple Cinnamon Steel Cut Oatmeal – 3 Points Per Serving
15. Weight Watchers Taco Soup – 3 Points Per Serving
16. Weight Watchers Green Chile Chicken Enchilada Soup – 5 Points Per Serving
17. Weight Watchers Crockpot Sloppy Joes – 4 Points Per Serving
18. Weight Watchers Strawberry Pie – 5 Points Per Serving
19. Weight Watchers Veggie Egg Scramble – 2 Points Per Serving
20. Weight Watchers Baked Veggie Egg Rolls – 3 Points Per Serving
21. Weight Watchers Crock Pot Chicken Verde – 4 Points Per Serving
22. Weight Watcher Strawberry Banana Ice Cream – 3 Points Per Serving
23. Weight Watchers Savory Mashed Sweet Potatoes – 2 Points Per Serving
24. Weight Watchers Chunky Tomato Soup – 3 Points Per Serving

This list will give you great delicious meal options for breakfast, lunch and dinner along with some awesome snacks too!

This is a great WW FreeStyle SmartPoints 7-Day Complete Menu to help you get on track with the Weight Watchers plan.  Whether you are new to the FreeStyle program, or you’ve been doing this program since the beginning, sometimes you need a little reboot.  A new fresh look at meals can really help you focus and not feel so pressured by the food aspect of the program.

WW FreeStyle SmartPoints 7-Day Complete Menu

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Using a meal plan is a great way to help stay on track when you feel like you can’t manage to stay on a diet plan.  WW has restyled in 2018 to be more of a complete wellness program, and whether you are doing this to lose weight or just focus on healthier foods, this meal plan helps tremendously.  There is just something relieving to me about looking at a page and knowing I have everything already planned for the week.

Learn more about the Weight Watchers FreeStyle Plan with these posts: 

WW Announces Wellness Works Incentives for Members

Weight Watchers Updates: FreeStyle and Flex Plan Updates

Why should I use a ready-made meal plan? 

The biggest benefit of using a meal plan like this is that you take the guesswork out of your daily meals.  That helps you to make fewer unhealthy choices and can help you learn more about your own eating habits.  I love knowing what we are having in advance so I don’t have that 5 pm, “what’s for dinner?” question.

However, this plan is more than just dinnertime suggestions.  I have included breakfast, lunch, dinner, and snacks.  It is designed to make it easy for you, as a new WW follower, better able to navigate the FreeStyle program without stress.  Below are some of our favorite useful tools for meal planning and prep.

• Instant Pot DUO60 6Quart 7-in-1 Electric Pressure Cooker
• Crock-Pot 6Quart Programmable Cook & Carry Slow Cooker
• GoWISE 5.8quart 8-in-1 Air Fryer
• Silicone Baking Sheets
• Silicone Muffin Pans
• Freezer Food Storage Containers
• Digital Kitchen Scale
• Measuring Cups and Spoons

Can I make changes to this meal plan? 

This menu plan contains a basic outline of meals.  If your family has food restrictions or allergies, then you can absolutely substitute alternate items that suit your needs into any of these meals.  Alternately, if you just don’t like something listed, find a reasonable substitute that you do enjoy.  For instance, I do not eat eggs, so I would skip the quiche or egg, and instead have a muffin or yogurt those days.  This is just a sample to help you get started and by no means is it set in stone. 

Note: The recipes and suggestions linked are designed to make at least 4 servings.  This is a whole family meal plan but can be adapted for a single individual if needed.

Weight Watchers FreeStyle Breakfasts

Day 1: Coconut Banana Muffins (1SP each)

Day 2: 2 Ingredient Bagel with egg and light cheese (4SP)

Day 3: Yogurt Parfait with ½ cup nonfat plain yogurt, fresh fruit, a drizzle of honey, and 1 tablespoon granola (3-4SP)

Day 4: Weight Watchers Quiche (1SP)

Day 5: Quest or RX Bar with fresh fruit (4-8SP depending on the bar)

Day 6: Hard Boiled Egg, fruit, and ½ cup nonfat plain yogurt (0SP)

Day 7: Weight Watchers Baked Omelet (2SP)

Weight Watchers FreeStyle Lunches

Day 1: 3 ounces grilled chicken breast with 2 Weight Watchers Deviled Eggs Recipe (2SP)

Day 2: Air Fryer Tuna Cakes with low-fat tartar sauce and a side salad (3-4 SP depending on salad dressing)

Day 3: Instant Pot Chicken Taco Soup with Weight Watchers Cornbread (3SP)

Day 4: Air Fryer Empanadas with fat-free refried beans (3SP)

Day 5: 3 ounces grilled chicken breast with Kale & Brussels Sprouts Salad (5SP)

Day 6: Instant Pot Chicken Taco Soup with Weight Watchers Cornbread (3SP)

Day 7: Asian Salad with shredded chicken (4SP)

Weight Watchers FreeStyle Dinners

Day 1: Weight Watchers Tater Tot Casserole (10SP)

Day 2: Weight Watchers Sesame Chicken with Instant Pot Eggroll in a Bowl and ½ cup rice (6SP)

Day 3: Pretzel Crusted Chicken Nuggets and Macaroni Salad (7SP)

Day 4: Vegetarian Taco Salad (4SP)

Day 5: Chicken and Mushroom Dinner (0SP)

Day 6: Crockpot Sloppy Joes with baked French Fries (6-8SP depending on bun and fries)

Day 7: Black Bean Burgers with roasted veggies (4-5SP depending on bun and condiments)

Weight Watchers Snacks and Weight Watchers Desserts

I always keep some fresh fruit and veggies around for zero point snacks, but we all know that sometimes you need a little something more to satisfy a craving.  Below are some great low point snacks you can mix and match into your days depending on your craving and points allowances.

Mozzarella Cheese Sticks Bread

Healthy Veggie Dip Recipe

Air Fryer Funnel Cake Bites

Blueberry No Bake Cheesecake Recipe

Apple Cinnamon Muffins

Click on the image below to print your copy of this 7-day complete menu plan for the WW FreeStyle SmartPoints Plan

How to stick to Weight Watchers FreeStyle Program

If this menu plan isn’t enough to keep you on track, don’t stress!  We have tons of tips for helping you make the most of this lifestyle program.  Remember, WW is all about whole body wellness.  Yes, losing weight is a huge part of that focus, but it begins with understanding your body and its individual needs. Below are just a few of our posts to help you manage this program and to get healthy from head to toe.

What to do When Weight Watchers Isn’t Working

6 Ways to Eat Healthy Meals on the Go

How to Afford Healthy Foods

Weight Watchers Program Must-Haves for Success

Weight Watchers Dining Out Guide

More Meal Plans: 

As you use my WW FreeStyle SmartPoints 7-Day Complete Meal Plan, you may be looking for other weeks of plans with different options.  Below are two great picks for the FreeStyle Plan, as well as one that is focused on the Beyond the Scale plan that is prior to FreeStyle.  Check them out for more functional printable menus for your family.

Weight Watchers FreeStyle Vegan Meal Plan

Weight Watchers FreeStyle One Week Meal Plan

Weight Watchers SmartPoints Beyond the Scale 1 Week Meal Plan (Plan Prior to FreeStyle)

One of the most common questions asked by members in various Weight Watchers groups has to do with what you should eat when at a restaurant.  This Weight Watchers Dining Out Guide isn’t like the booklets you get in the meetings but is a real-life set of tips to help you succeed.  These are the tips we use to stay on track no matter what restaurant we happen to stop at for dinner.

Weight Watchers Dining Out Guide 

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The tips below are from my own experience, as well as from those who have shared in our groups.  I am going to begin by saying once again, that Weight Watchers is designed to fit into your life.  That means that you can eat anything you want, you just have to account for it within your points.  There are some basic tips below, as well as thoughts for specific food types.

Weight Watchers FreeStyle has a dining out guide that you can purchase at the local meetings.  It also has a list of point values for many popular restaurants within the app and website.  This is handy for many, but sometimes we don’t have that on hand and just need some basic tips.  If you haven’t joined yet, you can order the Weight Watchers FreeStyle kit on Amazon for a slightly elevated price. It comes with the latest cookbook as well as some other tools. That said, you will need to join for full access to food points and counting tools.

Basic Dining Out Guide

Below you’ll find some basic reminders for any time you choose to eat out at a restaurant.  These tips are common sense reminders of how to make wise choices that can cut points while still enjoying time out with your family.  Of course, if you are on a budget, you may want to check out our tips for saving money eating out.

• Skip deep fried foods
• Don’t drink alcohol or regular soft drinks
• Avoid cheese or cream sauces
• Fill up on vegetables and eat a smaller portion of meats and pasta or starches
• Skip the appetizers and ask for a side with light dressing instead
• Ask for the complimentary chips or breads to be removed from the table
• Ask for a to-go box in advance and divide the entree into 2 portions.  One for now and one for later.
• Have salad dressing on the side and portion by dipping a fork into it, or using only half.
• Don’t add extra salt to your meals
• Choose grilled or broiled meats
• Skip the rice and potato side dishes and choose steamed vegetables or fresh fruit
• Ask the wait staff about cooking methods.  If possible, ask for no oils and no added butter on vegetables or grilled items.

Weight Watcher Chinese Food – Chinese Restaurant Guide

Eating out at a Chinese restaurant or buffet is one of the favorites of many of our support group members.  The thing is, at least 75% of the food on those buffets is just not healthy.  While you can eat anything on Weight Watchers, you still need to be mindful of making healthier choices.  That means that a buffet restaurant may not be a good decision.  It also means you need to remember that sodium in soy sauce and things like MSG that are very common in Chinese food are going to cause water retention and weight gain.  While it is temporary, it will still reflect on the scales.

• If you want rice or noodles, choose the steamed rice or rice noodles that have not been fried
• Pick the Hibatchi option and build your own plate with zero point foods and spices instead of sugar and oil-laden sauces
• Choose steamed vegetables that aren’t cooked in oils and sauces
• Skip all deep fried foods, including egg rolls
• Egg drop and hot and sour soups are great to fill up on for low points, but they are high in sodium so may result in water retention weight gain
• Shrimp, chicken breast, tofu, and all vegetables are zero points by themselves, so easy to create a low point meal when you request no sauce or sauce on the side.
• Skip the desserts and choose fresh fruit instead

I have a ton of great Chinese flavor recipes to try that have also been a huge hit on Weight Watchers.  Check out our really popular and low point Weight Watchers Sesame Chicken, Chicken and Veggie Stir Fry, and Fried Rice Stuffed Baked Eggrolls. My friend Sadie also has an amazing Vegetable Instant Pot Lo’Mein recipe and a Shrimp

Pizza Dining Out Guide

Pizza is a favorite for almost everyone.  While we have great Weight Watchers Pizza Recipes here that you can make at home, most people just like the convenience of picking up a phone and ordering a pizza to be delivered.  The tips below will help make that easier to manage, and still possible.

• Choose thin crust
• Skip the fatty meats like hamburger, pepperoni, and sausages.  Choose ham or chicken if you really want a meat topping.
• Load up on vegetables of all kinds for zero point additions.
• Skip the added butter or oil on the crusts.
• Never order extra cheese
• Slice into smaller pieces to give the satisfaction of the flavor without the indulgence.

Italian Restaurant Guide

Pizza isn’t the only Italian food out there that we love to enjoy.  Pasta is higher in points but that doesn’t mean you can’t enjoy some great meals.

• Choose from salads that include lean proteins, eggs, and are loaded on vegetables but ask for dressing on the side
• Skip cream or cheese sauces on pasta
• Skip the deep-fried or cheese-laden appetizer dishes
• Avoid desserts
• Don’t drink wine with your meal
• Ask for dipping sauces, oils, and bread to be left off your meal
• Pick grilled or broiled items that have little to no oils

Our latest hit recipe helps with the bread craving.  Make our Mozzarella Cheese Stick stuffed Bread for only 4 SmartPoints each! Serve alongside our Lightened Up Homemade Lasagna Dish that is only 6 SmartPoints per serving.

Fast Food Guide

Fast food is probably the least friendly place to go when trying to eat healthily.  That said, it is not impossible, and you can account for any item you want no matter what restaurant.

• Ask for grilled chicken breast without the bun and toppings
• Choose the fresh fruit option.  McDonald’s, Wendy’s, and Sonic all have fresh fruit in kids meals as well as on their menu for $1 or less. Chick Fil A has a fresh fruit bowl that is seasonal fruit.
• Don’t be afraid to ask for a salad as a side to a sandwich, or as a stand-alone meal.  Simply check for low-fat salad dressings or use your own salad dressing from home.
• A small French fry at most restaurants is usually 7-10 points.  If you are craving them, have them, but count them and choose a small option.
• Ask for no mayonnaise and no cheese on sandwiches for lower points

Some of the most Weight Watchers friendly fast food restaurants are Chick Fil A, Wendy’s, Taco Bell, and Chipotle.  We love the restaurant guide on Meal Planning Mommies for some exact points on these places and more.

Greek or Meditteranean Restaurant Guide

Greek food is one of my weaknesses.  I absolutely love the flavors and have found that most of the meals are very point friendly.  Using tons of spice and fresh produce makes it easy to stay within your points.

• Pick the grilled meats and vegetables
• Skip the pita and dip hummus in vegetables instead
• Skip the added oils and cheeses, and use hummus for cream and flavor
• Choose the steamed or grilled vegetables or a Greek salad instead of potatoes and rice for side dishes
• Ask about the soup of the day.  Lemon Chicken soup is usually low point and full of flavor

I recently made this Air Fryer Greek Stuffed Chicken Breast that is easy and delicious when served with a salad using our Greek Salad Dressing!

Mexican Restaurant Guide

Along with pizza, a Mexican restaurant is probably the most commonly requested meal tip we see.  We all love chips and dip, along with the cheese covered enchiladas, but it isn’t necessary to have all of that to really enjoy a delicious meal. Below are some great tips for making the most of your meal without going too far over your points.

• Count out 12 tortilla chips for 4 SmartPoints and enjoy with salsa so you don’t overindulge.
• Skip the flour tortillas and choose corn instead for lower points.  Most corn tortillas are 1-2 points each depending on thickness.
• Ask for cheese and sour cream to be left off of your plate
• Order vegetable or chicken fajitas
• Skip the cheese and beef enchiladas or tacos since they are higher in points and fat
• If you order the taco salad, don’t eat the chips or tortilla bowl
• Don’t order nachos
• Always ask if the refried beans have lard.  If so, skip them as they will be much higher in fats.

If you prefer to have a Mexican meal at home, try out our Chicken Quesadillas Recipe, Chicken Enchilada Casserole that are both low points, or our Baked Chicken Fajitas that are zero points.

As you can tell, these lists are great for getting started when eating out.  Nothing has to stop you from enjoying foods on the road that may not otherwise be high in points.  A few specific requests at most restaurants will help you to stay within your points range while also appreciating convenience on the road.  This Weight Watchers dining out guide is a great place to begin!

The latest updates with WW include my personal favorite, the WW Blue Plan!  This plan is the same as the former FreeStyle plan and allows me to enjoy many of my favorite foods easily.  This WW Blue Plan Week Meal Plan is a perfect way to get started and on track.  Whether you are a new WW member or a seasoned veteran, the meals below are sure to satisfy your cravings!

WW Blue Plan Week Meal Plan

If you are like many and feeling confused about these changes, there is a simple breakdown below.  WW has finally heard our cries for more variety in plans and is bringing back popular older plans.  The result is now we have a choice to use the Blue, Green, or Purple plan!  For those are in need of more tracking, the WW Green Plan is ideal. Those who like a bit more freedom, but still tend to eat healthy foods overall, the WW Blue Plan is the best choice.  Lastly, for the people who really just want a bit of encouragement and direction when it comes to the higher calorie and fat items, the Purple Plan is likely a favored choice.

WW Blue Plan: This plan is the Freestyle plan under a new name.  It still has the same 200 zero point foods with the same daily target point goals and rollover options.

WW Green Plan: This plan is the Beyond the Scale or original SmartPoints plan.  It has fewer zero point foods (veggie & fruit only), but is still flexible and helps teach healthier eating habits.  This post with portion control tips is a good resource to help you if choosing this plan.

WW Purple Plan: This plan is very similar to the old Simply Filling plan with over 300 zero point foods including whole grain bread, baked potatoes, and oatmeal.  It’s ideal for the person who needs just a bit of extra accountability.

Weight Watchers Blue Plan Menu based on a 23 SmartPoint day

Are Eggs and Nonfat Greek Yogurt Still Zero Points? 

Yes!  This is one question that has already been asked dozens of times in groups.  The blue plan will continue with the 200+ zero point foods just like FreeStyle did before.  You can still enjoy your favorite egg, yogurt, chicken, fish, and beans without worries over the points being high.

Do I Have to Count Portions on Zero Point Foods? 

While WW is designed so you do not have to measure or count portions of zero point foods, they always recommend eating until you are full and stopping.  Just because an egg is zero points doesn’t mean it has no calories.  1 egg is still around 70 calories.  The result could be 700 calories if you ate 10 eggs in one day alongside the rest of your meals.

Weight loss happens with a caloric deficit.  The WW method helps us to choose healthier options that are also leaner and lower in calories.  So, while we calculate “points” the algorithm for those points is designed to keep our bodies in a certain range for healthy loss.  Keep this in mind before you eat a dozen eggs in one day just because they are zero points.

What if I Am the Only One on WW? 

Yes, the meal plan below has 7 different options for breakfast, lunch, and dinner.  I realize that not everyone can eat a full batch of these recipes in one day, nor will everyone want to make 3 meals per day.  The idea of this is to give you a starting point for making a menu you can easily work with and stay on track.  Alter the menu to suit your needs.

WW Blue Plan Breakfast Menu 

When choosing your breakfast menu for the new plans on WW, remember that you can add non-fat plain yogurt (regular or Greek), fresh fruit, and an egg to any option for zero additional points. Make a note to count any added sugar or honey you put into the yogurt, as well as any oils or butter the eggs are cooked in if you choose to make them go alongside things like the muffins or oatmeal below.

Day 1: Healthy Chocolate Muffins Recipe – (2SP each)

Day 2: Ham Hashbrown Casserole Bake – (4 SP per serving)

Day 3: Zero Point Muffin Tin Eggs – (Zero Points)

Day 4: Mixed Berry Baked Oatmeal – (7 SP per serving)

Day 5: Egg and Bacon Spinach Wrap – (3 SP per wrap)

Day 6: Chocolate Protein Powder Waffles – (6 SP per serving)

Day 7: Cinnamon Apple Yogurt Bowls – (6 SP per serving)

WW Blue Plan Lunch Menu

Most days, I like my lunches to be a bit lighter.  Soups and salads are common, alongside wraps or leftovers.  This allows me to indulge in an afternoon snack or have a higher point evening meal with my family with zero guilt or concern.

Day 1: Weight Watchers Mexican Chicken Soup (Zero Points)

Day 2: Weight Watchers Pizza – (4 SP per pizza)

Day 3: BLT Roll Ups with Turkey and Avocado – (6 SP per wrap)

Day 4: Creamy Vegetable Soup – (6 SP per serving)

Day 5: Refried Bean Dip with fat-free cheese and tortilla – (1-3SP depending on tortilla & cheese used)

Day 6: Slow Cooker Buffalo Chicken Dip (3 SP when served with vegetables for dipping)

Day 7: Chicken Broccoli Mac & Cheese – (5 SP per serving)

WW Blue Plan Dinner Menu

A big tip for serving dinner when on the WW plans is to always make half of your plate vegetables.  When your plate is full, you will feel more satisfied when you eat the whole plate.  By making the bulk of your meal vegetables, you are easily saving calories and adding nutrients and fiber to your diet which helps you stay full for longer.

Day 1: Bang Bang Shrimp Pasta – (7 SP per serving)

Day 2: Creamy Chicken Pasta with Basil and Tomatoes – (9 SP per serving)

Day 3: Weight Watchers Salisbury Steak – (5 SP per “steak”)

Day 4: Eggplant Parmesan – (2 SP per 5 slices)

Day 5: Instant Pot Tortellini – 3 SP per serving)

Day 6: Zero Point Turkey Chili Recipe – (Zero Points)

Day 7: Southern Chicken and Dumplings – (3 SP per serving)

You May Also Like: Healthy Meal Prep Lunches

DOWNLOAD YOUR PRINTABLE WW BLUE PLAN MENU BELOW 

Click on Image to Download Printable Meal Plan

Snacks & Desserts for Your Meal Plan

I can’t leave this list without a few of our favorite snacks and desserts.  I love a nice slice of this cherry cheesecake recipe for only 4 SP!  Another good option is to make this healthy banana cake with leftover bananas. I skip the frosting for fewer points.  My husband loves when I make a batch of this pumpkin cream cheese bread.

My friend Kevin makes this low point fudge that is out of this world amazing.  He also has a great recipe for a Weight Watchers pumpkin fluff that we devour every time it is on the menu. Another friend introduced me to these chocolate raspberry fruit poppers.  I can have a handful for just 1-2 points and they are so satisfying!  She also has a great gingerbread cookie recipe that is pretty low in points if you just need a cookie to snack on during holidays.

More Weight Watchers Resources

If you want more help sticking to your newly chosen plan, make sure to join our Facebook WW Plan Support Group!  We have tons of tips, tricks, recipes, and just good support there every day.  Another great resource is this list of best protein bars for WW, and my list of best food tracker apps like WW for those of us who are on a budget.