Meal plans to lose weight & keep it off

A meal plan is a helpful tool for weight loss as it helps you plan your week of eating.

By WeightWatchers

Published 3 February 2019

Life is complicated - losing weight shouldn’t be. We’re simplifying the program.

We have simplifed our proven program to make it easier for members to follow to achieve their weight loss goals.

>>WeightWatchers Points meal plans

What is a weight loss meal plan?

A weight loss meal plan is a dietary guideline to follow that results in weight loss. A healthy and sustainable meal plan should include breakfasts, lunches dinners and snacks so you never go hungry while losing weight.

Free sample weight loss meal plan downloads

Wondering what you'll eat on WW? Download our free 3-day meal plans to discover how tasty healthy eating can be while losing weight.

Regular meal plan

Learn how simple healthy eating can be with our sample 3-day meal plan including snacks. From easy butter chicken to zucchini slice, discover how deliciously you can eat on the myWW+ Blue food plan.

Download meal plan

What you'll be eating: Day 3 meal plan
(23 SmartPoints on Blue)

Breakfast: Soft-boiled egg with toast & asparagus soldiers - 5 SmartPoints
Lunch: Tuna sandwich - 7 SmartPoints
Dinner: Butter chicken - 6 SmartPoints
Snack: Mango, almonds, and tea or coffee - 5 SmartPoints

3 day WW meal plan

Vegetarian meal plan

We cater for all dietary preferences at WW, including vegetarian. Download our 3-day meal plan to see what a typical day of vegetarian eating is like on WW. From kale and walnut pasta to chilli and basil tofu, enjoy hundreds of delicious vego meals and snacks.

Download vegetarian meal plan

What's you'll be eating: Day 2 meal plan
(23 SmartPoints on Blue)

Breakfast: All-Bran, banana & passionfruit - 6 SmartPoints
Lunch: Bean burrito - 6 SmartPoints
Dinner: Kale, lemon, chilli & walnut pasta - 6 SmartPoints
Snack: Nectarine, veggie sticks with cottage cheese and tea or coffee - 5 SmartPoints

Vegan meal plan

Yes, you can be vegan on WW! Download our sample 3-day vegan meal plan for a taste of what you can enjoy as a vegan following WW program. From all main meals to snacks and desserts, we've got hearty, delicious ideas you'll love.

Download vegan meal plan

What's you'll be eating: Day 1 meal plan
(19 SmartPoints on Blue)

Breakfast: Berry porridge - 4 SmartPoints
Lunch: Baked sweet potatoes with chilli - 4 SmartPoints
Dinner: Red lentil & butternut dhal - 8 SmartPoints
Snack: Hummus with veggies stick and fresh fruit - 3 SmartPoints

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Meal planning tips

Planning our meals and snacks in advance is an effective strategy to help you on your weight loss journey because it reduces our need for in-the-moment decision making.

Spending 15 minutes to plan out your meals for the week, will not only help you stay inspired and focused on your eating habits, but it also minimises the challenge of thinking about what to have for lunch or dinner each day.

Weekends are ideal for meal prepping and planning – with the extra time, you can prep, shop and cook in one go. Writing your plan down can help cement your intention and stay on track. Place your plan somewhere easily accessible. The fridge door is a good spot because it’s around eye-level and usually in a prominent position in the kitchen.

Don't forget to keep things flexible! We all know sometimes things change and you may not get the chance to eat what you had planned but that's ok too! Meal plans whether for weight loss or not don't have to the be fixed and ridged.

WW gives your the full picture of your weight loss and wellness

In theory, losing weight is really simple. All you have to do is eat less and move more, right? But, as we all know, in practice it’s not that easy.

To get the weight loss results you want, you need to see how all aspects of your life—the quality of the sleep you’re getting, the amount of activity you’re fitting in, and how you think about yourself and this journey—affect the choices you make, including what you eat.

Our myWW+ program takes a look at your overall lifestyle and goals and builds a complete wellness plan, featuring our award-winning weight-management system. When you’ve got a plan in place, everything, including losing weight, is easier.

The myWW+ program matches you with the food plan that’s right for you, where all foods are on the menu and you can eat what you love! Plus, you’ll get a list of ZeroPoint foods that you don’t need to worry about weighing or tracking.

SmartPoints make healthy eating simple. SmartPoints® values are numbers we assign to foods to help make deciding what to eat simpler. You have a personalised SmartPoints budget and you get to decide how you want to spend it. Plus, each week, we have weeklies, extra SmartPoints you can spend when you want them. As long as you stay within your budget, you’ll be on the right track!

Learn more about our WW food plans

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