We talk a LOT about meal plans in the Weight Watchers groups, but to date, I only had ONE meal plan on my blog! I know if you're anything like me, you like to mix things up a bit… so I started scouring the web for the best recipes to add to my meal plans. I'm not picky by any means, but I don't like to use recipes from sites I don't know. That makes it a little more difficult to create an entire meal plan, but I'm always up for a challenge. 😉
Weight Watchers Meal Plan for 23 Points a Day
I've created these free meal plans for Weight Watchers to help you stay on track and to help motivate you in case you've fallen off the wagon as we all do from time to time. Taking the guesswork out of meal prep and planning is the goal here. Please leave your comments and questions below, and I'll try to answer them!
Tools for meal planning success:
Low Point Dressings
Low Point Weight Watchers Snacks
{Zero Point Foods}
Zero Point Day
Should I Eat My Weeklies?
If you get more than 23 points a day, simply add in some extra Weight Watchers snacks, cook with healthy fats to add points, or add nuts or other high point items in moderation to enhance the flavor and point value of your meals. Winding down at the end of the day? Enjoy a low point alcoholic drink without going over your points. Weight Watchers is the most flexible plan ever, so you can eat whatever you want (within moderation) without feeling guilty! I love it!!
How Does Weight Watchers Work?
If you're new to Weight Watchers, you may not know how the points work.
Our science-based SmartPoints® system assigns every food a number based on four components: calories, saturated fat, sugar, and protein. The higher the number, the more sugar and saturated fat it will have. The lower the number, the less it will have. The reason for this is that numerous studies have confirmed the benefits of eating less sugar and saturated fat, and more protein—not just for weight loss, but all sorts of other healthy reasons too.
Your SmartPoints allowance is based on your height, weight, age, gender, and other factors like if you're nursing or not. As you lose weight, your daily allowance will most likely decrease.
Think of your Daily Points allowance as a “budget”, and at the end of the day you want to have as close to zero left as possible. Balancing between under-eating and over-eating can be tough, but with a tracking app it's not as bad.
You also get Weeklies. Weekly SmartPoints serve as a “buffer” of sorts, in case you go over your points or want to go out to dinner with a friend and not be as strict on what you eat. Weeklies do not carry over. If you don't use them one week, that's fine, but you don't get to use the “extra” the next week.
Counting calories without looking at other nutrients is not enough. The goal with Weight Watchers is to balance calorie intake along with carbs, fats, etc. Their scientific formula is like no other, and IT WORKS!
How to Afford Weight Watchers
Weight Watchers is an amazing plan, but the monthly membership can get expensive. It's worth the cost if you can afford it, but I know what it's like to be on a budget so I created a list of free/cheap apps like Weight Watchers. If you need the accountability of in person meetings, an alternate app won't work for you. But if you're working on coming up with the funds to start WW, the apps work well in the meantime. 🙂
If you choose to do PointsPlus or SmartPoints, there are also many free calculators online.
Here is another 23 Points a Day Meal Plan.
Zero Point Snacks
If you're struggling to stay under your points each day, adding protein-rich zero point foods will help you manage. Some of my favorite zero point snacks include:
hard-boiled eggs
applesauce
scrambled eggs + salsa
banana ice cream
edamame (my wife's favorite snack!)
veggies + herb dip
Low Point Weight Watchers Snacks
In between meals, or to add points to meals (especially if you get more than 23 points), low point snacks are key.
Weight Watchers Meal Plan for 23 Freestyle SmartPoints
The beauty of Weight Watchers is that it's 110% customizable by your lifestyle. These plans are just to get you started and to help make your journey easier, especially during those busy weeks. If you're a vegetarian, you can replace the chicken with chick'n, beef with soy crumbles or tofu, etc. Also, these Weight Watchers vegetarian recipes are delicious (even if you're a meat-eater!).
You'll notice these days don't add up to exactly 23 points a day but that's because you still need points for snacks, desserts, and that low point alcoholic drink when you go out with your friends. 😉
Monday: Weight Watchers Banana Bread (3 FSP per loaf) + Lemon Garlic Shrimp (1 FSP) + Beef and Broccoli Skillet (2 FSP) + WW Banana Split Parfaits (0 FSP)
Tuesday: Whole Wheat Apple Muffins (6 FSP) + Chicken Parm Spaghetti Squash (7 FSP) + BBQ Chicken Strips with my famous Zero Point BBQ Sauce (4 FSP) + Peppermint Meringue Cookies (1 FSP)
Wednesday: Cinnamon Sugar French Toast (7 FSP) + Easy Chicken & Rice (3 FSP) + Chili Cornbread Casserole (3 FSP) + Frosted Banana Bread (3 FSP)
Thursday: Homemade Blueberry Muffins (4 FSP) + Weight Watchers Detox Soup (1 FSP) + Cheesy Asparagus Stuffed Chicken Breasts (1 FSP) + Frozen Fruit Yogurt Bars (1 FSP)
Friday: Sausage, Broccoli, and Cheese Quiche (6 FSP) + Instant Pot Cauliflower Soup (1 FSP) + Instant Pot Chicken Parmesan (1 FSP) with Cheesy Brussels Sprouts with Bacon (5 FSP) + Mini Apple Pies (6 FSP)
Saturday: Cranberry Oatmeal Cookies (6 FSP) + Banana (0 FSP) + Hawaiian English Muffin Pizzas (3 FSP) + Feta and Pesto Stuffed Chicken Breasts (5 FSP) with Cheddar Bay Biscuits (1 FSP) + Irish Coffee Truffles (6 FSP)
Sunday: Fruit Salad (2 FSP) + Zero Point Chili (0 FSP) + Sun-Dried Tomato Pasta Salad (7 FSP) + Mint Chocolate Chip Meringue Cookies (3 FSP)
How to Make a Weight Watchers Meal Plan
Putting your own meal plan together is easy! I like to do it all with pen and paper, or on a calendar (I just Google “free printable calendar”). Write out your breakfasts, lunches, and dinners – being sure to leave room for snacks and desserts!
Use posts like my meal plans to help you get started, or simply follow them as is. If you have allergies, send me an email (smileyspoints AT gmail) and let me know so I can make you a free meal plan that will suit your needs. I'm working on low carb Weight Watchers meal plans but am open to other suggestions as well! I utilize the WW Zero-Point List as well to make sure I am eating a balance of Vegetables and Fruits.
My other recipes:
Weight Watchers Chili – 0 FSP
Weight Watchers Pizza Dough – 2 FSP
WW Spicy Chicken – 0 FSP
Weight Watchers Chicken Piccata – 4 FSP
Weight Watchers Recipes for Meal Planning
Best Weight Watchers Soups
Instant Pot Weight Watchers Recipes
Weight Watchers Holiday Recipes
Low Point Alcoholic Drinks
Weight Watchers Casserole Recipes
Low Point Weight Watchers Snacks
Weight Watchers Zero Point Recipes
Best Weight Watchers Vegetarian Recipes
Instant Pot Weight Watchers Recipes
Instant Pot Broccoli Cheddar Soup – 4 FSP
Instant Pot Beef Stew – 6 FSP
Wild Rice & Chicken Soup – 2 FSP
Instant Pot Chicken Parm – 1 FSP
Instant Pot Turkey Meatball Soup – 0 FSP
Instant Pot Boiled Eggs – 0 FSP
Caramelized Onion Soup – 0 FSP
Instant Pot Saucy Chicken & Rice – 3 FSP
WW Chili Mac – 5 FSP
Easy Baked Potato Soup – 6 FSP
Weight Watchers Ninja Foodi Recipes
You can prepare any InstantPot and Air Fryer recipes in the Foodi as well!
Egg Souffle – 0 FSP
Turkey and Sweet Potatoes – 4 FSP
Weight Watchers Alcoholic Drinks
Weight Watchers Margarita – 3 FSP
WW Strawberry Margarita – 3 FSP
Weight Watchers Condiments
Zero Point BBQ Sauce – 0 FSP
Zero Point Homemade Ketchup – 0 FSP
Weight Watchers not working?
Read about my (successful) Noom experience!
Weight Watchers FAQs
Is Weight Watchers Right for Me?
How Can I do a Zero Point Day?
How Do I Choose My Goal Weight
Can I do Intermittent Fasting With Weight Watchers?
Can I Do Keto and Weight Watchers Together?
How Can I Add Protein to My Diet?
What are the Best Weight Watchers Facebook Groups?
How do I Maintain Lifetime?
Should I Eat My Weeklies?
Should I Do In-Person Meetings?
How do I Stay on Track During the Holidays?
How Can I Tell if I'm Really Hungry or Just Bored?
Can I Really Get Paid for Losing Weight?
What are Some FREE Apps Like Weight Watchers?
Weight Watchers Fitness
How to Get 10,000 Steps
How to Get Moving Again
Fitness While on Vacation
Ways to Get Your Steps in Inside
Weight Watchers is the only way I have been able to loose and maintain my weight. I don’t think it should be so costly. Also, I am a lifetime member. But 2 pounds over my goal weight, you have to pay. 2 pounds is crazy. I love the meetings, but will not go and pay if I am 2 pounds over my goal.
I agree, having to pay and you are only 2 pounds over,ugh. Check out my post on Weight Watchers App alternatives. You can track points for a fraction of the cost. https://old.smileyspoints.com/apps-like-weight-watchers/
I just found your site. What a wonderful gift you have shared so much with others. I hope to return many many times to gain from your strength and knowledge. Thanks!!!!
More air fryer recipes. These recipes and plans are a great start. thank you.