Meal Plans, Guides & Programs

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)

If you have started the new updated Weight Watchers plan, you are likely looking for Delicious Weight Watchers FreeStyle Recipes.

I have gathered my favorites, along with some of my fellow blogger’s favorite recipes here.

All of these have been converted to the latest FreeStyle point system.  Take time to go through and make a menu plan from this list!

Delicious Weight Watchers FreeStyle Recipes

Before you begin, you’ll want to find out a bit more about this updated plan if you haven’t already.

We have a great post about Weight Watchers FreeStyle Updates for you to begin with before going through these recipes.

If you want a meal plan already prepared for you, then check out our Weight Watchers FreeStyle One Week Meal Plan.

If you are creating your own menu from this list, then grab our Free Weekly Meal Plan Printable first so you have a handy method of keeping track.

The NEW myWW Program is Here and it’s Our Most Customized Ever! WW is Weight Watchers Reimagined. Join Today!

FreeStyle Recipes for Zero Points

• Grilled Shrimp with Marinade – Zero Points
• Weight Watchers Mexican Chicken Soup – Zero Points
• Zero Point Muffin Tin Eggs – Zero Points
• Weight Watchers Crockpot Chicken Verde – Zero Points
• Homemade Refried Bean Dip – Zero Points
• Baked Chicken Fajita Recipe – Zero Points
• Asian Chicken Soup from Meal Planning Mommies – Zero Points
• Hard Boiled Eggs from Meal Planning Mommies – Zero Points
• Greek Chickpea Salad from Meal Planning Mommies – Zero Points
• Weight Watchers Chili from Midlife Healthy Living – Zero Points

FreeStyle Recipes for 1 SmartPoint

• Weight Watchers Healthy Tuna Salad – 1 SP
• Instant Pot Brussels Sprouts from Midlife Healthy Living – 1 SP
• Unstuffed Cabbage Rolls Soup – 1 SP
• Healthy Chicken Salad Recipe – 1 SP
• Weight Watchers Veggie Egg Scramble – 1 SP
• Chicken Taco Soup Recipe – 1 SP
• Vegan Black Bean Brownies – 1 SP
• Chicken and Bean Instant Pot Soup – 1 SP
• White Bean Turkey Chili – 1 SP
• Weight Watchers Green Chile Chicken Enchilada Soup – 1 SP
• Weight Watchers Loaded Baked Potato Dip – 1 SP
• Sweet & Sour Meatballs – 1 SP
• Hawaiian Chicken Kebabs – 1 SP
• Balsamic Chicken with Mushrooms and Thyme from Slender Kitchen – 1 SP

FreeStyle Recipes for 2 SmartPoints

• Southwest Grilled Cream Corn – 2 SP
• Black Bean, Corn, and Avocado Salad – 2 SP
• Crockpot Sloppy Joes – 2 SP
• BBQ Apricot Chicken Recipe – 2 SP
• Apple Pie Cookies Recipe – 2 SP
• Weight Watchers Mashed Sweet Potatoes – 2 SP
• Weight Watchers Sesame Chicken Recipe – 2 SP
• Weight Watchers Baked Breakfast Omelet – 2 SP
• Weight Watchers Baked Pumpkin Pie Eggroll – 2 SP
• Chicken Fried Rice from Weight Watchers – 2 SP
• Perfectly Roasted Potatoes from Four Sisters Dish – 2 SP
• French Onion Pork from Four Sisters Dish – 2 SP
• Mom’s Best Weekday Chicken from Four Sisters Dish – 2 SP

FreeStyle Recipes for 3 SmartPoints

• Crockpot Chicken Jalapeno Popper Soup from Four Sisters Dish – 3 SP
• Cowboy Turkey Burger from Slender Kitchen – 3 SP
• Cheesy Corn and Bacon Dip – 3 SP
• Pretzel Crusted Chicken Nuggets – 3 SP
• Weight Watchers Apple Cinnamon Steel Cut Oats – 3 SP
• Simple Vegan Potato Soup Recipe – 3 SP
• Vegan Fried Rice Stuffed Homemade Eggrolls – 3 SP
• Slow Cooker Butter Chicken – 3 SP
• Weight Watchers Cornbread Recipe – 3 SP
• Apple Cinnamon Muffins – 3 SP

FreeStyle Recipes for 4 SmartPoints

• Garlic Parmesan Shrimp from Slender Kitchen – 4 SP
• Weight Watchers Roasted Poblano Chicken Enchiladas – 4 SP
• Vegan Best Stuffing Recipe – 4 SP
• Weight Watchers Green Chile Chicken Enchilada Casserole – 4 SP
• Old Fashioned Chicken Pot Pie from Weight Watchers – 4 SP
• Fiesta Stuffed Chicken from Emily Bites – 4 SP
• Bruschetta Stuffed Chicken from Emily Bites – 4 SP
• African Sweet Potato Stew from Four Sisters Dish – 4 SP
• Weight Watchers Chicken Enchilada Bake – 4 SP
• Chicken Parmesan from Skinnytaste – 4 SP

FreeStyle Recipes for 5 SmartPoints

• Sheet Pan Healthy Chicken Parmesan from Slender Kitchen – 5 SP
• Instant Pot Garlicky Cuban Pork from Skinnytaste – 5 SP
• Chicken Marsala Meatballs from Skinnytaste – 5 SP
• Slow Cooker Spiral Ham with Glaze from Skinnytaste – 5 SP
• Italian Turkey Meatball and Vegetable Soup from Meal Planning Mommies – 5 SP
• Weight Watchers Creamy Tomato Soup – 5 SP
• Sticky Buffalo Chicken Tenders – 5 SP
• Garlic Roasted Garbanzo Beans – 5 SP
• Roasted Sweet Potato Side Dish – 5 SP

FreeStyle Recipes for 6 SmartPoints

• Instant Pot Lo Mein from Slap Dash Mom – 6 SP
• Instant Pot Creamy Cheesy Italian Chicken – 6 SP
• Buffalo Chicken Pasta – 6 SP
• Pimento Chile Chicken from Four Sisters Dish – 6 SP

FreeStyle Recipes for 7 SmartPoints

• Peanut Butter Overnight Oats – 7 SP
• Homemade Spinach Manicotti from Skinnytaste – 7 SP
• Apple Cheddar Turkey Wrap from Emily Bites – 7 SP
• Pizza Lasagna Roll-Ups from Emily Bites – 7 SP
• Slow Cooker Scalloped Potatoes and Ham from Simply Nourished Living – 7 SP

This list of Weight Watchers FreeStyle Recipes will help you make the most of your plan.

The latest program has tons of benefits with the higher number of zero point foods, and that makes it a much healthier plan overall.

Make sure to check back for more additions to this list as we update and our friends send us even more amazing FreeStyle and Flex Plan friendly recipes!

If you are looking for more great recipes, don’t forget to join our Weight Watchers Support Group on Facebook!

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 Internet has been abuzz for the last month about the latest Weight Watchers FreeStyle Plan and Flex Plan Updates. With the rollout in November to the UK, and Germany among other nations, we in the US have been playing the guessing game on how it would work in our country. With the official release today, December 3rd, 2017, I am excited to share what I think of the plan. Below you will find the basics as well as my notes and tips on how to make this update successful for you.

Weight Watchers FreeStyle Plan and Flex Plan Updates

In late 2015, Weight Watchers updated from the beloved Points Plus way of measuring calories, fat, and fiber in foods to a new version of their plan called the Beyond the Scale plan. This has been the program I have followed for the last year and loved.

In November 2017, changes began to roll out and a new name was given to the plan. Instead of Beyond the Scale, it is now the Flex Plan in the UK and the Freestyle Plan in the US. Food points are still calculated using the same measurements of calories, fats, carbohydrates, and sugars. The biggest differences in the plan are listed below.

Note: As the plan changes over the coming days, you will find that your app or dashboard may go back and forth a bit.  It has been stated that you will not see the full update until your designated weigh in day this week.  Please be patient with the changes.

More Zero Point Foods on Weight Watchers FreeStyle Plan:

For the last few years, fruits and vegetables were all considered zero point foods unless they are juiced or blended in a drink. This was intended to encourage users to eat more of these healthier foods instead of using up points on less healthy options.

This year, the zero points food list has increased drastically by including things like lean proteins (chicken breast, turkey breast, fish, and beans). It has also added in things like sweet corn on the zero points list alongside tofu.  Many plan followers are loving the ability to have more of their favorite lean proteins for lower or no points.

Some of our favorite additions to the Zero Points Food List: 

• Black beans, Great Northern Beans, Kidney Beans, and Pinto Beans
• Tofu, Smoked Tofu, and some other meat substitutes
• Chicken breast, turkey breast, and some brands of sugar-free chicken or turkey luncheon meats
• Eggs (both whole and egg whites)
• Nonfat Unsweetened Yogurt
• Corn and peas of many kinds
• Fish and Shellfish (including canned tuna in water)

To learn more about the changes, I really recommend checking out the tips on the Weight Watchers Website, as well as the Weight Watchers FAQ page.  For the complete Zero Point Food List, you’ll want to check their site.

Ability to roll over daily points to your weeklies

Going back to an older plan favorite, you can now roll over up to 4 SmartPoints per day into your weekly points allowance.  This makes it easier to splurge on a special treat and makes you feel less guilty about not eating all of your points each day.

The point is not to eat every single point, but to eat healthy foods until you are satiated.  This promotes a healthier mindset and will help you to maintain good habits after you reach your goal.

Decrease in daily points

Everyone will see a decrease in their daily points.  It is said that 23 SmartPoints per day will be the lowest amount given rather than the old average of 30 points daily.  This is scary for some.  The reality is that by doing this, Weight Watchers is further encouraging you to eat the healthiest possible foods.  Since processed foods, red meats, and fats are higher in points values, you’ll find yourself focusing on more vegetables, fruits, and lean proteins to fuel your body.

As always, your daily and weekly point values are calculated by a formula based on your age, height, weight, sex, and activity level.  We cannot give you the number of points you should have each day. This is something you can only find out by using the Weight Watchers program itself.

No longer told to “eat all of your points”

While Weight Watchers is still encouraging you to eat enough food each day, you are no longer told to eat all of your points each day.  In fact, your healthy point range is now 10 points under or 5 points over your daily allotment points amount.  So, for those still wanting the blue dot in their app, you simply need to eat within 10 points under or 5 points over your daily points allowance.

My thoughts about the FreeStyle Plan or FlexPlan

While change is never easy, I am loving this as a vegan.  My favorite proteins (beans and lentils) are now zero points.  So, I feel like I can eat a good hearty meal without going over points values.  I also love the fact that Weight Watchers is really paying attention to the science behind healthier foods being better for our bodies.

Yes, a calorie is a calorie, and zero point foods do still contain calories, but they are much lower than their pointed counterparts.

By encouraging everyone to eat more nutrient-dense foods to fuel their bodies, they are following their same core values of teaching us to eat healthier.  If you are worried about sneaking in occasional treats, your 4 SmartPoint daily rollover ability will ensure you have more than enough weekly points for the occasional treat.

Our site updates for Weight Watchers FreeStyle Plan and FlexPlan

I really am a huge fan of Weight Watchers and their continual changes to better our health.  The focus is still beyond the scale in the sense that they are working hard to make sure we always value ourselves and our health, and not just a number reflected on the scale.  As I continue to adapt recipes here to fit the new program, I will list them with PointsPlus, SmartPoints for Beyond the Scale, and SmartPoints for FreeStyle Plan or FlexPlan.  As you navigate our recipes, you’ll notice these changes and will know if they have been adapted.

Weight Watchers FreeStyle Plan Recipes and FlexPlan Recipes:

Vegan Zero Point Crockpot Bean Soup – ZERO Points on FreeStyle Plan

Baked Chicken Fajita Recipe – ZERO Points on FreeStyle Plan

Zero Point Muffin Tin Eggs – ZERO Points on FreeStyle Plan

Vegan Vegetable Soup – 2 SmartPoints on FreeStyle Plan

Black Bean and Corn Salad – 2 SmartPoints on FreeStyle Plan

Weight Watchers Breakfast Baked Omelet – 2 SmartPoints on FreeStyle Plan

Weight Watchers Slow Cooker Butter Chicken – 2 SmartPoints on FreeStyle Plan

BBQ Apricot Chicken – 2 SmartPoints on FreeStyle Plan

Buffalo Chicken Pasta – 6 SmartPoints on FreeStyle Plan

When it comes to being successful on Weight Watchers FreeStyle Program, there are tons of things that are a must in my book.  I could tell you hundreds or probably thousands of foods and snacks that might make it easier, but at the end of the day, these tools are what have helped me drop well over 65 pounds since December 2016.

Weight Watchers FreeStyle Program Must-Haves for Success

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Let’s face it, our health is something we need to pay close attention to as we age.  Being overweight is frustrating on many levels, but mostly for our long-term health.  Knowing that I have a family history of cancer, diabetes, and heart disease encouraged me to push toward my goals of losing weight and getting a healthy body fat percentage.  I am still a long way from that goal, but as I have had some great success, I want to share some tips and must-haves for you to see similar success.

An accountability partner or group: Joining a local meeting helps many individuals.  I didn’t care for our local meetings, so I stuck with online support.  I have a group called SmartPoints/Flex/FreeStyle Weight Watchers Support Group, but we also recommend our friends groups.  Sadie has Weight Watchers FreeStyle Success and Michele has Weight Watchers FreeStyle SmartPoints Recipes and Tips.

A realistic goal for your loss: Every single day I have comments and posts in my support group where individuals are struggling to meet that last few pounds of their loss goal.  For many, it truly isn’t realistic.  We have to acknowledge our body, our health, our age, and how having children or growing older change the shape of your body.  As I type this, I weigh the same thing I did prior to my hysterectomy in 2016, but I am two sizes larger.  Why? Because my body shape changed after menopause.  These are real things we must consider if we want to make a goal that we can keep.

Find out a healthy weight range for your body, but also focus mostly on body fat percentage.  That is the true indicator of health for most individuals.  Stop worrying about exact numbers but about your long-term health.  The following are questions you should ask instead of what the scale says each day.

• Are you eating nutrient dense foods 80% or more of the time?
• Are you drinking enough water and staying hydrated?
• Are you gaining stamina and strength through an exercise program?
• Are you getting quality sleep?
• Are your lab results better or healthier than they used to be?
• Have you been able to stop taking medications or lower dosage requirements for health?

Menu plans to help learn how to utilize your points: Another thing that I feel is a must for most is to have an idea of what a healthy menu actually looks like.  As I have grown a support group through Facebook, I have seen first hand how many individuals truly don’t understand what healthy foods and menu plans look like.  We have a few on our site we will list below, but you can also check Skinnytaste and Meal Planning Mommies for excellent healthy dinner menu plan options.

• Weight Watchers FreeStyle Plan One Week Meal Plan
• Weight Watchers FreeStyle Plan Vegetarian Meal Plan
• Weight Watchers SmartPoints Beyond the Scale Meal Plan

Tons of water in your daily routine: Every diet plan and health expert you will ever meet is going to tell you how vital this is to your success.  Water is what your body needs the most throughout the day to operate properly.  Seriously, being dehydrated can make a huge difference in how your body functions.  You need to focus on getting at a minimum the recommended 64 ounces of water per day, but if you are active you will likely want and need more.  While there are not hard limits, it has been said that up to half your body weight in ounces is recommended.  For those that are unsure, it is best to discuss with your physician and verify what is healthiest for your body.

Convenience items for meal preparation:  Let’s face it, we all need a few things to make mealtime easier to manage.  That, along with snack time being tough, can derail your plan in seconds.  Below is my list of must-have items for the kitchen that help with portion control, healthier eating options, and making meal planning convenient.  Not all are a must for everyone, but they are definitely a good place to begin.

• Digital Kitchen Scale for measuring foods
• Collapsible measuring cups and spoons
• Silicone microwave popcorn maker
• Digital body weight scale with body fat percentage calculator
• Meal prep containers
• Portion control plate divider
• Instant Pot or similar electric pressure cooker
• Air fryer if you prefer the crunchy fried food texture
• Crockpot or similar slow cooker
• Ninja Blender or other high powered blender
• Good quality knife set
• Mandolin or slicing tool

Some type of exercise program:  It is true that 90% of weight loss comes from controlling your diet.  However, overall health includes regular activity.  Also, for those who are wanting to get back to a certain size or see their body look a specific way, exercise is going to be a must.  Light cardio at least 30 minutes 3 days a week is a good place to begin.  Add in strength training for toning body parts as you feel able.  I’ve shared a lot of exercise posts in the past, but our Plus Size Fitness Routines, Exercise for Chronic Pain, and Reasons Core Strength is Important for Weight Loss are the most popular places to begin for tips.

An understanding of zero points does not equal zero calories: Lastly, I really think this needs to be said regularly.  While the latest Weight Watchers plan has a larger number of zero point foods, that does not mean that those foods are also zero calories.  You need to have a solid understanding of portion control and how to utilize those zero point foods as Weight Watchers intended.

Their purpose was to give us better and healthier building blocks for our daily meals and to encourage us to use the higher calorie and higher fat foods sparingly to add flavor.  That means that just because chicken breast is now zero points doesn’t mean you should have dozens per day.  They do still contain calories.  Instead, focus on making moderately portioned meals with a focus on heavy vegetables, moderate protein, and light starch.  This is not a low carb diet, but a lifestyle that is created to teach us more about proper nutrition and how when we eat this way 80% of the time, that 20% of splurges can still fit into our routine.

An understanding of common portion sizes for foods:  While Weight Watchers FreeStyle doesn’t restrict zero point foods, it does encourage you to focus on learning portion sizes.  If you are still hungry after a single portion, you can have more of the zero point foods to fill you up.  Nourish Interactive has an excellent list of visual ways to size up portion sizes.  I recommend looking at the portion size equivalents list to learn more.

Get honest with yourself:  This is seriously more important than anything else we can tell you or teach you.  Weight loss almost always has to do with a calorie deficit and our own ability to control portions.  While there are MANY factors that cause a stall or even weight gain, and I am very understanding as I struggle with chronic pain and hypothyroidism and often feel the scale not budging, the bulk of the issues lay in ourselves.  If you are stalling or struggling, go back over this list of tools and watch the videos on the app and website for Weight Watchers.  Think about things and get honest. Are you eating too many higher calorie zero point foods (protein, yogurt, eggs) all while maxing your daily points?  Are you eating all of your weeklies?  Are you eating a lot of salty foods?  All of these things play a part in how your body loses or gains.

Utilizing Weight Watchers FreeStyle Program as a means to truly create the food diet lifestyle that suits your needs is what it was designed for you to do.  We love using this method as it helps keep us on track in our house eating more vegetables and fruits and fewer processed foods.  While Weight Watchers doesn’t limit or restrict any food group, it does work to teach you a healthier way to live your life and eat more foods to fuel your body.

More Weight Watchers Tips: 

• Weight Watchers FreeStyle Plan Updates
• Weight Watchers Dining Out Guide
• 75 Delicious Weight Watchers FreeStyle Recipes
• 75 Weight Watchers FreeStyle Breakfast Recipes
• 55 Weight Watchers FreeStyle Chicken Recipes
• 30 Weight Watchers FreeStyle Pizza Recipes