Weight Watchers Diet Meal Plan

What types of meals should you eat on WW (Weight Watchers) Diet?

Eat whatever you want – as long as you stick to your daily SmartPoints target, a number based on your gender, weight, height and age. To get the most mileage out of your points, eat fewer foods that are high in saturated fat or sugar, since they usually have the highest values.

More than 200 foods carry zero points – including fruits, vegetables, lean protein, eggs, beans and non-fat plain yogurt – so you can eat them until you’re satisfied.Nothing is off-limits, and restaurant meals are doable if you follow tips from the Weight Watchers program.

Weight Watchers Diet Meal Plan

Here’s a one-day menu of typical Weight Watchers meals, with corresponding SmartPoints values in parentheses.

Breakfast

Spinach and Feta Scramble – 2 SmartPoints Total

• 2 cup(s) fresh spinach, chopped (0)
• 2 Tbsp roasted red peppers (packed in water), chopped (0)
• 2 large egg(s) (0)
• 2 Tbsp crumbled feta cheese (2)
• 2 tsp dill, fresh, chopped (0)

Snack

Cheese, Nut and Fruit Plate – 4 SmartPoints Total

• 1 cup(s) grapes, red variety (0)
• 2 oz low fat cheddar or colby cheese, thinly sliced (2)
• 10 item(s) almonds (2)

Lunch

Middle Eastern Lunch Plate – 5 SmartPoints Total

• 1/3 cup(s) fresh tomato(es), (chopped) (0)
• 1/3 cup(s) cucumber(s), (chopped) (0)
• 1/3 cup(s) uncooked red onion(s) (0)
• 1 Tbsp fresh lemon juice (0)
• 2 tsp fresh mint leaves, (chopped) (0)
• 1 pinch table salt (0)
• 1 pinch black pepper (0)
• 1 small whole wheat pita(s), (cut into wedges) (2)
• 1/4 cup(s) store-bought hummus (3)
• 1 item(s) whole hard boiled egg(s), (sliced) (0)

Snack

Sundried Tomato-White Bean Dip – 1 SmartPoints Total 

• 1/3 cup(s) canned white beans, rinsed and drained (0)
• 2 medium sun-dried tomatoes (without oil) (0)
• 1 tsp olive oil, extra virgin (1)
• 1/2 tsp minced garlic (0)
• 1/4 tsp dried oregano, or less to taste (0)
• 1 pinch table salt (0)
• 1 pinch black pepper (0)
• 1 item(s) uncooked bell pepper(s), any color, cut into strips (0)

Dinner

Burger and Slaw – 10 SmartPoints Total

• 1 1/2 cup(s) broccoli slaw, (packaged) (0)
• 1/2 cup(s) fresh apple(s), (cut into julienne) (0)
• 1 medium uncooked scallion(s), (chopped) (0)
• 2 Tbsp low-fat vinaigrette salad dressing (1)
• 1 Tbsp sliced almonds (1)
• 3 oz cooked 95% lean ground beef, (burger) (3)
• 2 piece(s) lettuce (0)
• 2 slice(s) fresh tomato(es) (0)
• 1 item(s) whole-wheat English muffin(s) toasted (4)
• 2 tsp mustard (0)
• 2 tsp ketchup (1)

Dessert

Yogurt with Fresh Berries – 0 SmartPoints Total

• 1 cup(s) fat-free plain Greek yogurt (0)
• 1/2 cup(s) fresh blueberries (0)
• 1 tsp lemon zest, or to taste (0)