A week of eating on WeightWatchers®
Below is a sample 7 day meal plan on what you'll eat on the WW program including pasta, tacos and pizza! Tuck into a delicious week of healthy eating and feel inspired by how practical and delicous weight loss can be.
Notes about this meal plan
- This meal plan is based on the Australian Dietary Guidelines and Australian Guide to Healthy Eating. Your energy requirements vary depending on age, activity, health status, height and weight.
How the WW app helps you meal plan:
- Browse 6,000+ recipes to mix and match. We don't tell you what you have to eat, you get to choose
- Recipes include breakfasts, lunches, dinners, snacks and desserts
- Gluten free, vegetarian, lactose free and vegan recipe available
- View the Points for each recipe
- Use the Meal Planner feature to plan your weekly meals
- Use the barcode scanner at the supermarket to make the best food choices for you
- Get inspiration from WW dinner planners and from members in our community
Monday
Dinnner: Chicken enchiladas
Breakfast: Berry overnight oats
Layer 35g oats, 200g 99% fat-free plain yoghurt and 150g frozen berries in a jar or bowl. Cover and refrigerate overnight. In the morning, stir to combine the layers, top with 50g frozen berries (thawed) and enjoy.
Lunch: Tuna and rocket toastie
Sandwich 30g reduced fat feta, 1 can tuna in springwater and 1 cup rocket between 2 slices of wholegrain bread. Cook in a sandwich press for 2-4 minutes or until golden.
Dinner: Chicken enchiladas
Dessert/Snacks:
- Skim cappuccino
- Piece of fruit
- Air-popped popcorn
Overnight oats are super simple to prepare the night before. You can make these in bulk and store them in the fridge for the week ahead.
Tuesday
Dinner: Tofu and cashew stir-fry
Breakfast: Scrambled eggs with mushrooms on wholegrain toast
Pan-fry 100g button mushrooms (halved) with 1 tsp olive oil until golden. Season with salt and pepper. Transfer to a plate and keep warm. Whisk 2 eggs in a jug. Pour egg mixture into pan lightly sprayed with oil and cook, stirring, until cooked to your liking. Top 1 slice wholegrain bread (toasted) with eggs and mushrooms.
Lunch: Chicken enchiladas
(left-over from dinner)
Dinner: Tofu and cashew stir-fry
Tofu and cashew stir-fry recipe
Dessert/Snacks:
- Anna's apple pie bliss ball - Find this recipe in the WW app
- Piece of fruit
- Raw cashews
Wednesday
Dinner: Tuna spelt pasta bake
Breakfast: Berry overnight oats
See Monday breakfast for the recipe
Lunch: Roast beef, chickpea and tomato salad
Combine 100g deli-sliced roast beef with 1 cup canned chickpeas (rinsed, drained), 75g cherry tomatoes (halved) and ½ Lebanese cucumber (chopped). Drizzle with 1 tsp olive oil and 2 tsp balsamic vinegar. Serve with 1 slice wholegrain bread (toasted).
Dinner: Tuna spelt pasta bake
Dessert/Snacks:
Thursday
Dinner: Middle Eastern lamb and lentil soup
Breakfast: Scrambled eggs with mushrooms on wholegrain toast
See Tuesday breakfast for the recipe
Lunch: Quinoa, chicken and broccoli salad bowl
Combine 125g microwave cup quinoa and brown rice, 125g cooked skinless chicken breast fillet (sliced), 1 cup steamed broccoli, 75g cherry tomatoes (halved), 1 tsp olive oil and 2 tbs orange juice in a bowl.
Dinner: Middle Eastern lamb and lentil soup
Middle Eastern lamb and lentil soup
Dessert/Snacks:
- Raw cashews
- 99% fat-free plain yoghurt with fruit
- Carrot sticks with low-fat hummus
A great way to add protein to your lunch is to buy a BBQ chicken, remove the skin and eat the breast—it's still a ZeroPoint food!
Friday
Dinner: Fish tacos
Breakfast: Avocado and feta on toast
Lightly mash ¼ large avocado and 30g reduced-fat feta cheese in a bowl. Season with salt and pepper. Spoon onto 1 slice wholegrain bread (toasted) and top with cherry tomatoes (halved) and rocket.
Lunch: Thai beef salad wrap
Combine 1 tbs mashed avocado and 1 tsp lime juice in a small bowl. Season with salt and pepper. Spread wrap with avocado mixture. Top with spinach, sliced tomatoes and cucumber. Arrange 65g deli sliced roast beef on top and drizzle with 2 tsp sweet chilli sauce. Sprinkle with sliced red onion and roll tightly.
Dinner: Fish tacos
Dessert/Snacks:
- 99% fat-free plain yoghurt
- Piece of fruit
- Air-popped popcorn
If your day ends up being a little higher in Points values, you can use rollover Points you've accumulated earlier in the week.
Saturday
Dinner: Mushroom, bacon, caramelised onion and spinach pizza
Breakfast: Berry overnight oats
See Monday breakfast for the recipe
Lunch: Smashed chickpea, feta and salad wrap
Place 1 cup canned chickpeas (rinsed, drained) in a bowl with 30g reduced-fat feta cheese and 2 tsp lemon juice. Roughly mash with a fork. Spread 1 wrap with chickpea mixture. Top with ½ sliced cucumber, 1 small sliced tomato and 20g baby rocket leaves. Wrap to enclose filling.
Dinner: Mushroom, bacon, caramelised onion and spinach pizza
Mushroom, bacon, caramelised onion and spinach pizza
Dessert/Snacks:
- Rice cakes with avocado and tomato
- Piece of fruit
- Boiled egg with chilli flakes
Sunday
Dinner: Chicken and pineapple fried rice
Breakfast: Poached egg with avocado and tomato salsa
Toast 1 slice of wholegrain bread. Combine 1 tomato with ¼ medium avocado (diced). Serve toast with a poached egg and salsa.
Lunch: Ricotta and tomato toastie
Spread 2 slices wholegrain bread with ½ cup low fat-ricotta cheese. Sandwich 1 sliced tomato and 1 cup rocket. Cook in a sandwich press for 2-4 minutes or until golden.
Dinner: Chicken and pineapple fried rice
Chicken and pineapple fried rice recipe
Dessert/Snacks:
- Veggie sticks with low-fat hummus
- Can of tuna in springwater
- Piece of fruit