28-Day Weight Watchers Meal Plan (2024)

Meal plan your way to weight loss with 28 delicious days of Weight Watchers recipes

Weight Watchers is a fantastic program for anyone looking to lose weight. The SmartPoints system makes it easier than ever to track your food intake. You don’t even have to count calories or macronutrients! There have been a few changes with the Freestyle program, but don’t worry… While some point values may have changed, none of those foods have gone up in points. In fact, many of your favorite foods have been reduced to zero points. There are over 200 zero-point foods on the list today. To help you navigate these changes, we created this 28-day Weight Watchers meal plan. How great is that?

28-Day Weight Watchers Meal Plan

Having a meal plan is the best way to stay on track with your weight-loss goals. We’ve made it easy by providing delicious ideas for breakfast, lunch, dinner, and snacks. After all, losing weight shouldn’t be a flavorless process! Healthy recipes that taste great is just one of the reasons that we love this program. All you need are a few of the right recipes under your belt. Before you know it, you’ll drop serious pounds while enjoying your favorite foods.

You’ll find everything from savory sausages to mouthwatering muffins and stews. Our 28-day Weight Watchers meal plan has it all! Simplify your weight-loss journey by following a menu plan that keeps meal stress at bay. For the next month, you don’t have to worry about keeping cravings in check. These nutrient-dense recipes are comforting and filling. So what are you waiting for? A month of delicious dishes stuffed with nutrition and slimming properties start below.

Reach Your Goals Faster with Exercise!

Increasing the number of steps you take in a day is a great way to burn more calories. Our 30-Day Walk off The Pounds Challenge is perfect for any fitness level. This simple challenge is an excellent place to start. After your daily walk, you might also like to try these10 Yoga Poses for Faster Weight Loss.

Day 1 (15 SmartPoints)

Breakfast: Individual Egg and Spinach BowlSmart Points (Freestyle): 1
Lunch: Skinny Cheeseburger BoatsSmartPoints (Freestyle): 5
Dinner: Crock Pot Low-Fat Beef StewSmartPoints (Freestyle): 7
Snack: 3-Ingredient Parmesan Kale ChipsSmartPoints (Freestyle): 2

Day 2 (17 SmartPoints)

Breakfast:Berry Overnight OatsSmartPoints (Freestyle): 5
Lunch: Slow Cooker Fiesta Chicken SoupSmartPoints (Freestyle): 1
Dinner: Sweet Potato NachosSmartPoints (Freestyle): 5
Snack: Sweet and Salty Chocolate Covered PretzelsSmartPoints (Freestyle): 6

Day 3 (19 SmartPoints)

Breakfast: Instant Pot Apple Cinnamon OatmealSmartPoints (Freestyle): 2
Lunch: Mediterranean Chopped Salad with Salmon, Cucumber and MintSmartPoints (Freestyle): 9
Dinner: Baked Chicken Quesadilla CasseroleSmartPoints (Freestyle): 6
Snack:Oven-Baked Zucchini ChipsSmartPoints (Freestyle): 2

Day 4 (18 SmartPoints)

Day 5 (17 SmartPoints)

Breakfast:Souffle Omelette with MushroomsSmartPoints (Freestyle): 1
Lunch: Tuna Salad Stuffed AvocadoSmartPoints (Freestyle): 8
Dinner: Turkey Meatloaf Cupcakes with Mashed PotatoesSmartPoints (Freestyle): 6
Snack: Southwestern Brussels Sprout ColeslawSmartPoints (Freestyle): 2

Day 6 (16 SmartPoints)

Breakfast: Peanut Butter Banana Overnight OatsSmartPoints (Freestyle): 7
Lunch: Tomato, Mozzarella, and Basil PaniniSmartPoints (Freestyle): 8
Dinner: Slow Cooker Balsamic ChickenSmartPoints (Freestyle): 1
Snack: Instant Pot ApplesauceSmartPoints (Freestyle): 0

Day 7 (21 SmartPoints)

Breakfast: Peanut Butter Mocha Espresso ShakeSmartPoints (Freestyle): 11
Lunch:Skinny Taco Salad in a JarSmartPoints (Freestyle): 3
Dinner: SmartPoints (Freestyle): 4
Snack:Baked Onion RingsSmartPoints (Freestyle): 3

Day 8 (16 SmartPoints)

Breakfast: Rise and Shine With These Greek Egg MuffinsSmartPoints (Freestyle): 1
Lunch:Clean Eating Chicken SaladSmartPoints (Freestyle): 2
Dinner: 6-Ingredient Mexican Style Quinoa SaladSmartPoints (Freestyle): 5
Snack: Coconut Banana Paleo CookiesSmartPoints (Freestyle): 8

Day 9 (11 SmartPoints)

Breakfast: Crustless Vegetable QuicheSmartPoints (Freestyle): 2
Lunch: Tomato, Hummus, and Spinach SandwichSmartPoints (Freestyle): 3
Dinner: Slow Cooker Spinach Artichoke ChickenSmartPoints (Freestyle): 5
Snack:Paleo Friendly Meaty Veggie Roll UpsSmartPoints (Freestyle): 1

Day 10 (24 SmartPoints)

Breakfast:Overnight French Toast Casserole SmartPoints (Freestyle): 6
Lunch: Supermodel Superfood SaladSmartPoints (Freestyle): 6
Dinner: Asian Mango Chicken Stir-FrySmartPoints (Freestyle): 8
Snack:Skinny Bell Pepper Nacho BoatsSmartPoints (Freestyle): 4

Day 11 (20 SmartPoints)

Breakfast: Flour-less Blueberry Oatmeal MuffinsSmartPoints (Freestyle): 5
Lunch:Chicken and Crisp Veggie SandwichSmartPoints (Freestyle): 8
Dinner: Baked Lemon Salmon and Asparagus Foil PackSmartPoints (Freestyle): 2
Snack:Almond Butter and Banana SandwichesSmartPoints (Freestyle): 5

Day 12 (22 SmartPoints)

Breakfast: Tomato, Ham, and Poached Egg English MuffinSmartPoints (Freestyle): 6
Lunch: Clean Eating Nut Butter and Jam SandwichSmartPoints (Freestyle): 6
Dinner: One Pot Turkey and Mediterranean QuinoaSmartPoints (Freestyle): 4
Snack:Cranberry Pumpkin Seed GranolaSmartPoints (Freestyle): 6

Day 13 (26 SmartPoints)

Breakfast:Slow Cooker Sweet Potato OatmealSmartPoints (Freestyle): 6
Lunch: Chickpea and Tomato SaladSmartPoints (Freestyle): 5
Dinner: Easy Chicken Bruschetta CasseroleSmartPoints (Freestyle): 8
Snack:Chocolate Peanut Butter Protein SmoothieSmartPoints (Freestyle): 7

Day 14 (14 SmartPoints)

Breakfast:Crustless Spinach Quiche with Sundried TomatoesSmartPoints (Freestyle): 4
Lunch: Chicken Burrito Bowl SmartPoints (Freestyle): 4
Dinner: Mediterranean Greek Salmon with OrzoSmartPoints (Freestyle): 3
Snack: 6-Ingredient Tuna Salad Stuffed EggsSmartPoints (Freestyle): 3

Day 15 (16 SmartPoints)

Breakfast:Protein Salmon and Eggs on ToastSmartPoints (Freestyle): 3
Lunch: Southwest Chicken Casserole with Black Beans RecipeSmartPoints (Freestyle): 6
Dinner: One-Skillet Chicken and Broccoli DinnerSmartPoints (Freestyle): 2
Snack:No-Bake Lemon Berry CupsSmartPoints (Freestyle): 5

Day 16 (22 SmartPoints)

Breakfast: Mediterranean Egg White FrittataSmartPoints (Freestyle): 5
Lunch:SmartPoints (Freestyle): 8
Dinner: Chili Lime Chicken with Mango RiceSmartPoints (Freestyle): 8
Snack: Sesame Garlic Nori ChipsSmartPoints (Freestyle): 1

Day 17 (21 SmartPoints)

Breakfast:Clean Eating Refrigerator Oatmeal SmartPoints (Freestyle): 8
Lunch: Crispy Zucchini Tacos with Chipotle Cream RecipeSmartPoints (Freestyle): 8
Dinner: SmartPoints (Freestyle): 2
Snack:Peanut Butter Banana CupsSmartPoints (Freestyle): 3

Day 18 (18 SmartPoints)

Breakfast: Easy Turkey Burrito SkilletSmartPoints (Freestyle): 11
Lunch:Fiesta Chicken SoupSmartPoints (Freestyle): 1
Dinner: Warm Chicken Salad Over Arugula with Creamy Dill DressingSmartPoints (Freestyle): 1
Snack:Clean eating Deviled EggsSmartPoints (Freestyle): 5

Day 19 (24 SmartPoints)

Breakfast:2-Ingredient Sweet Potato PancakesSmartPoints (Freestyle): 3
Lunch: Avocado and Poached Egg Quinoa BowlSmartPoints (Freestyle): 7
Dinner: SmartPoints (Freestyle): 2
Snack:Caramel Pumpkin Spice PopcornSmartPoints (Freestyle): 12

Day 20 (27 SmartPoints)

Breakfast:French Toast CasseroleSmartPoints (Freestyle): 6
Lunch: Turkey and Spicy Hummus ClubSmartPoints (Freestyle): 12
Dinner: Clean Eating Chicken Fried RiceSmartPoints (Freestyle): 6
Snack:Peanut Butter Yogurt Honey DipSmartPoints (Freestyle): 3

Day 21 (21 SmartPoints)

Breakfast:Crustless Asparagus QuicheSmartPoints (Freestyle): 1
Lunch: Healthiest Greek SaladSmartPoints (Freestyle): 14
Dinner: Tuna Zucchini Noodle BakeSmartPoints (Freestyle): 3
Snack:Classic Cucumber and Tomato SaladSmartPoints (Freestyle): 3

Day 22 (16 SmartPoints)

Breakfast: 4 Ingredient Protein PancakesSmartPoints (Freestyle): 0
Lunch: Chickpea Cucumber SaladSmartPoints (Freestyle): 5
Dinner: Slow Cooker EnchiladasSmartPoints (Freestyle): 10
Snack:Spicy Pumpkin HummusSmartPoints (Freestyle): 1

Day 23 (21 SmartPoints)

Breakfast: Peach, Cherry, and Almond Overnight Oats SmartPoints (Freestyle): 10
Lunch: Skinny Taco Salad in a JarSmartPoints (Freestyle): 3
Dinner: Crock Pot Creamy Chicken and Wild Rice SoupSmartPoints (Freestyle): 3
Snack:3 Ingredient Peanut Butter CupsSmartPoints (Freestyle): 5

Day 24 (25 SmartPoints)

Breakfast: 4-Ingredient Strawberry Peach TartSmartPoints (Freestyle): 6
Lunch: Crockpot Cauliflower Fried RiceSmartPoints (Freestyle): 5
Dinner: Chickpea Mediterranean RiceSmartPoints (Freestyle): 9
Snack:No-Bake Almond Cranberry Energy BallsSmartPoints (Freestyle): 5

Day 25 (25 SmartPoints)

Breakfast: White Bean Avocado ToastSmartPoints (Freestyle): 3
Lunch:Chicken ChiliSmartPoints (Freestyle): 1
Dinner: SmartPoints (Freestyle): 12
Snack:No-Bake Almond Joy CookiesSmartPoints (Freestyle): 9

Day 26 (17 SmartPoints)

Breakfast: Three Seed Berry ParfaitSmartPoints (Freestyle): 6
Lunch: SmartPoints (Freestyle): 2
Dinner: Skillet Lemon Chicken Breast Dinner SmartPoints (Freestyle): 4
Snack:Sweet and Spicy NutsSmartPoints (Freestyle): 5

Day 27 (19 SmartPoints)

Breakfast: Superfoods SmoothieSmartPoints (Freestyle): 6
Lunch: Sweet Potato Black Bean Quinoa BitesSmartPoints (Freestyle): 1
Dinner: Slow Cooker Eggplant LasagnaSmartPoints (Freestyle): 8
Snack:Chocolate Coconut Almond BallsSmartPoints (Freestyle): 4

Day 28 (27 SmartPoints)

Breakfast: Savory Southwest Tofu Egg ScrambleSmartPoints (Freestyle): 2
Lunch: Slow Cooker Moroccan Beef StewSmartPoints (Freestyle): 11
Dinner:Lemon Chicken Breasts with Asparagus and SaladSmartPoints (Freestyle): 11
Snack: Skinny Bell Pepper ChipsSmartPoints (Freestyle): 3

Free Download 28-Day Weight Watcher’s Meal Plan Shopping List:

Ready to try another meal plan? We recommend trying any of these out next!

7-Day Lazy Keto Meal Plan
7-Day Flush The Fat Away Meal Plan
5 Daily Menus – How I’ve Maintained My Ideal Weight for 5 Years
21-Day Flat Belly Meal Plan

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FAQs

What is the 28 day WW challenge? ›

The 28-Day WW freestyle Challenge is a well-designed plan to get you through the first month. You get a 28-day meal plan to guide you every step of the way. You're never left to figure things out on your own. Nothing is left to chance.

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What is an example of a Weight Watchers meal? ›

Sample meal plan

	Breakfast	Dinner
Friday	Oatmeal with berries	Order in pizza; salad with chickpeas
Saturday	Egg baked in avocado with smoked salmon, capers, and dill	Out for dinner
Sunday	Sweet pineapple and strawberry salsa with yogurt	Slow cooker lasagna

4 more rows

May 22, 2018

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What are the cons of the Weight Watchers diet? ›

What is negative about Weight Watchers? Weight Watchers lacks education when it comes to nutrition and learning about why and how the foods you eat affect your weight. You also can't follow the points system outside WW, making the plan hard to continue after canceling your subscription.

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Can I just eat zero point foods on Weight Watchers? ›

We rigorously test our programs and have found that members can regularly incorporate all ZeroPoint foods into their everyday eating and still lose weight.

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How much weight can you lose on 28 day challenge? ›

Normally you would only want a 500kcal daily negative energy balance for a weekly loss of 1-2 pounds. But in the first 28-day fat loss acceleration phase, you need a greater daily deficit of 1,000 – 1,500kcal. This will shred 3-4 pounds of fat every week, for the first four weeks.

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How did Kelly Clarkson lose weight? ›

Kelly Clarkson underwent a notable weight loss transformation of 40 pounds, sparking rumors of drug use, but she achieved it through hard work. Going through a tough divorce from talent manager Brandon Blackstock, she focused on an organic approach, cutting sugar, carbs, and specific foods from her diet.

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What is the best food to eat on Weight Watchers? ›

Skinless chicken breasts & thighs.
Skinless turkey breast.
98% fat-free ground chicken or turkey.
Pork tenderloin or other lean cuts.
Flank steak or other lean cuts.
Bacon (turkey, Canadian)
Fish fillets or steaks.
Shrimp or other shellfish.

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Can I lose 3 pounds a week on Weight Watchers? ›

In fact, while WW is designed to deliver a healthy, safe and sustainable rate of weight loss of 1-2lbs a week – because research proves that smaller, consistent losses are more likely to result in successful long term weight loss – don't be surprised if, like Leah, you see more in your first few weeks.

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How can I speed up weight loss on Weight Watchers? ›

6 Science-Backed Tips to Lose Weight Faster on Weight Watchers — Or Any Diet

Dig in at breakfast. ...
Go for protein early in the day. ...
Look for Mother Nature's seal of approval. ...
Drink a cup of water before every meal. ...
Sip some green tea. ...
Enjoy metabolism-shocking splurges.

Nov 12, 2023

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Do doctors recommend Weight Watchers? ›

Doctors say Weight Watchers works because it focuses on real nutritional properties, like calories, sugar, and fat. It is still possible, however, to have an overall unhealthy diet on Weight Watchers.

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Can you eat too many free foods on Weight Watchers? ›

Everyone is given a list of zero point foods. That's right – you can eat as much as you want and not track a point! Weight Watchers purposefully makes a ton of foods zero points – and for good reason: it's fruits and vegetables! Specifically non-starchy vegetables.

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Can I eat as much chicken as I want on Weight Watchers? ›

Boneless, skinless chicken breasts

They are essential fats the body can't produce on its own. Although Weight Watchers encourages people to eat lots of chicken breast, the American Heart Association says it's still best to enjoy chicken and fish in moderate doses.