Navigate your way through breakfast, lunch and dinner with this Weight Watchers-friendly meal plan. Each day clocks in at around 20 SmartPoints*.
Day 1 Breakfast: Sweet Potato and Egg Skillet
I try to incorporate nutritious sweet potatoes in my meals as often as possible, especially with breakfast! This recipe originated with the purpose of feeding my family a healthy, hearty breakfast… and it worked! —Jeanne Larson, Mission Viejo, California
*Weight Watchers, Points, PointsPlus & SmartPoints are registered trademarks of Weight Watchers International, Inc.
Day 1 Lunch: Chicken Tzatziki Cucumber Boats
I’ve tended a garden for decades, and these colorful “boats” made from cucumbers hold my fresh tomatoes, peas and dill. It’s absolute garden greatness. —Ronna Farley, Rockville, Maryland
Day 1 Snack: Strawberries (or choose another Zero Point Food)
Day 1 Dinner: Quinoa Unstuffed Peppers
This deconstructed stuffed pepper dish packs a wallop of flavor. I truly make it all the time, and I make sure my freezer’s stocked with single-serve portions to take to work. —Rebecca Ende, Phoenix, New York
Day 1 Dessert: Melon Balls (any kind you like!)
Day 1 Total: Approx. 15 PointsPlus
Day 2 Breakfast: Breakfast Bruschetta
My family loves bruschetta, so why not have it for breakfast? This gives us a healthy start to the morning, and takes very little effort. You get all the traditional flavors, and with egg added, it makes a great meal. —Kallee Krong-McCreery, Escondido, California
Day 2 Lunch: Shrimp Avocado Salad
This salad can be served as a cool and satisfying dinner or lunch. The delicious taste and smooth texture of avocados mixed with the crisp shrimp salad is heavenly. —Teri Rasey, Cadillac, Michigan
Day 2 Snack: Chili-Lime Roasted Chickpeas
Day 2 Dinner: Tropical Chicken Cauliflower Rice Bowls
This tropical favorite is a delicious and healthy dinner with tons of flavor! You can substitute regular rice for the cauliflower rice if desired. —Bethany DiCarlo, Harleysville, Pennsylvania
Day 2 Side: Steamed Kale
Day 2 Total: Approx. 20 PointsPlus
Day 3 Breakfast: Blueberry Cantaloupe Salad
The simple citrus and poppy seed dressing in this fruit medley really dresses up the refreshing mix of berries and melon. —R. Jean Rand, Edina, Minnesota
Day 3 Lunch: Mediterranean Bulgur Bowl
You can also transform this tasty bowl into an Italian version with mozzarella, pesto, tomatoes, spinach, and basil. —Renata Smith, Brookline, Massachusetts
Day 3 Snack: Four-Tomato Salsa and Chips
Day 3 Dinner: Parmesan Chicken with Artichoke Hearts
I’ve liked the chicken and artichoke combo for a long time. Here’s my own lemony twist. With all the praise it gets, this dinner is so much fun to serve. —Carly Giles, Hoquiam, Washington
Day 3 Total: Approx. 20 PointsPlus
Day 4 Breakfast: Star-Spangled Parfaits
The best time for this sweet breakfast (or dessert!) is mid-summer, when the blueberries are thick in our northern woods. Red raspberries can be added to the mixed berries, too, to brighten up the patriotic colors. —Anne Theriault, Wellesley, Massachusetts
Day 4 Lunch: Turkey & Apricot Wraps
For these everyday wraps, I combined the traditional Southern appetizer of jam and cream cheese on crackers and the turkey, apple and brie sandwiches we ate at my bridal luncheon. I like to sneak fresh spinach into all sorts of recipes because it has such a mild flavor. —Kim Beavers, North August, South Carolina
Day 4 Snack: Layered Hummus Dip
Day 4 Dinner: Tasty Turkey and Mushrooms
Sliced mushrooms star in this tender turkey recipe. It takes just minimal preparation and makes a great main dish. —Nancy Zimmerman, Cape May Court House, New Jersey
Day 4 Dessert: Frozen Pineapple-Kiwi Pops
Day 4 Total: Approx. 20 PointsPlus
Day 5 Breakfast: Spinach-Mushroom Scrambled Eggs
My husband and I had breakfast at a hotel and enjoyed an amazing mushroom and egg dish. As soon as I got home, I made my own rendition. —Rachelle McCalla, Batesville, Arkansas
Day 5 Lunch: Carolina Shrimp Soup
Fresh shrimp from the Carolina coast is one of our favorite foods. We add kale, garlic, red peppers and black-eyed peas to complete this wholesome, filling soup. —Mary Marlowe Leverette, Columbia, South Carolina
Day 5 Snack: Almonds
Day 5 Dinner: Blackened Tilapia with Zucchini Noodles
I love quick and bright meals like this one-skillet wonder. Homemade pico de gallo is easy to make the night before. —Tammy Brownlow, Dallas, Texas
Day 5 Side: Roasted Sugar Snap Peas
Day 5 Dessert: Frozen Banana Cereal Pops
Day 5 Total: Approx. 18 PointsPlus
Day 6 Breakfast: Hard-Boiled Eggs
In the kitchen, it’s important to start with something simple, like how to cook hard boiled eggs. Use these in plenty of recipes or eat plain for a quick protein fix. —Taste of Home Test Kitchen
Day 6 Lunch: Watermelon and Spinach Salad
Summer’s the perfect time to toss up this watermelon salad. You’d never expect it, but spinach is awesome here. Eat it and feel cool on even the hottest days. —Marjorie Au, Honolulu, Hawaii
Day 6 Snack: Popcorn
Day 6 Dinner: Chicken Veggie Packets
People think I went to a lot of trouble when I serve these packets. Individual aluminum foil pouches hold the juices in during baking to keep the herbed chicken moist and tender. It saves time and makes cleanup a breeze. —Edna Shaffer, Beulah, Michigan
Day 6 Side: Herbed Grilled Corn on the Cob
Day 6 Dessert: S’more Pops
Day 6 Total: Approx. 16 PointsPlus
Day 7 Breakfast: Classic Avocado Toast
This is such an easy way to add avocados to your diet. Use healthy multi-grain bread and top with sliced radishes and cracked pepper or lime zest, chipotle peppers and cilantro for extra flavor. You’ll want to make this avocado toast recipe every morning! —Rachel Seis, Milwaukee, Wisconsin
]Day 7 Lunch: Indian Spiced Chickpea Wraps
Raita, an Indian condiment made with yogurt, elevates this vegetarian dish to a satisfying gourmet wrap. If you’re in the mood to experiment, try diced mango or cucumber for the pineapple and add fresh herbs like cilantro or mint. —Jennifer Beckman, Falls Church, Virginia
Day 7 Snack: Swiss Cheese
Day 7 Dinner: Salmon with Spinach & White Beans
My husband, Oscar, is a Southerner at heart. This salmon with garlicky beans and spinach won him over at first bite. —Mary Ellen Hofstetter, Brentwood, Tennessee
Day 7 Dessert: Easy Lemon Berry Tartlets
Day 7 Total: Approx. 16 PointsPlus
