Weight Watchers SmartPoints Meal Plan | 1 Week Plan

On a regular basis, I am asked for a Weight Watchers SmartPoints Meal Plan.  So, I finally sat down and pulled together some of my favorite easy recipes and snacks to make a one-week meal plan that is totally functional for anyone following the Weight Watchers Beyond the Scale SmartPoints program.

Weight Watchers SmartPoints Meal Plan

My goal with this was to give you a starting point of 30 SmartPoints per day.  While I personally, get more than that each day, this is a great starting point as it is the lowest amount of points you can receive on the program. As I will show below, there are tons of great additions and snack options that can help you reach your daily point goals if you have more than 30 SmartPoints per day.

The best part of this Weight Watchers Meal Plan is the fact that it is so easy to adapt to your needs.  Of course, we already know that Weight Watchers makes meals easy to manage since there are no "bad" foods.  This list will hopefully show you some great options for ready made and easy to make meals that you and your family can enjoy together, without feeling like you have to spend a ton of time in the kitchen or cook separate meals.

Below is a menu plan for 1 week.  It shows 6 days of meals with 1 empty day you can choose for yourself.  Usually, family time or eating out is on 1 day per week for our family, so I leave one day open on this for you to adjust as needed.

Breakfast: 

Day 1: 3 Oatmeal Banana Breakfast Cookies, 3 slices Center Cut Bacon (crispy), 1 piece of fruit = 5 SmartPoints

Day 2: 3 Blueberry Muffins, 3 slices Center Cut Bacon (crispy), 1 piece of fruit = 5 SmartPoints

Day 3: 2 Ham & Egg Cheese Cups, 1 piece toast, 1 piece of fruit = 5 SmartPoints

Day 4: 1 container Okios Triple Zero Yogurt (Strawberry), ½ cup fresh strawberries, 3 slices Canadian Bacon = 4 SmartPoints

Day 5: 2 Ham & Egg Cheese Cups, 1 piece toast, 1 piece of fruit = 5 SmartPoints

Day 6: 3 Blueberry Muffins, 3 slices Center Cut Bacon (crispy), 1 piece of fruit = 5 SmartPoints

Weight Watchers Breakfast Recipes referenced above: 

• Oatmeal Banana Breakfast Cookies 1SP each
• Blueberry Muffin Recipe 1SP each
• Ham & Egg Cheese Cups 2 SP each

Products and Brands referenced above: 

• Sara Lee 45 Calories Bread, Fit & Active 40 Calorie Bread, or Aunt Millie's 35 Calorie Potato Bread = 1 SP each piece
• Canadian Bacon = 3 slices for 1 SP most brands
• Okios Triple Zero Yogurt = 3 SP per container

Lunch:

Day 1: Creamy Kale Salad with Brussels Sprouts with Grilled Chicken = 7 SP

Day 2: Creamy Kale Salad with Brussels Sprouts with Grilled Chicken = 7 SP

Day 3: Leftover Chicken and Bean Soup, 10 tortilla chips = 8SP

Day 4: 2 Healthy Pizza Sticks with 1 cup veggies= 6SP

Day 5: Pizza Grilled Cheese Sandwich with 1 cup veggies = 5SP

Day 6: Leftover Instant Pot Roast Recipe (includes veggies) = 7SP

Weight Watchers Recipes referenced above: 

• Creamy Kale Salad with Brussels Sprouts 5 SP
• Healthy Pizza Stick 3SP each
• Pizza Grilled Cheese Sandwich 5 SP
• Chicken and Bean Soup 4 SP
• Instant Pot Pot Roast Recipe 7SP

Products and Brands referenced above: 

• Fit & Active Multigrain Tortilla Chips = 4SP for 10 chips
• Boneless Skinless Chicken Breasts grilled or broiled = 2SP for 3ounces
• Veggies mentioned are typically raw carrots, celery, cucumber, or grape tomatoes

Dinner:

Day 1: Burrito Bowl Crescent Ring with steamed vegetable = 8SP

Day 2: Chicken and Bean Soup with 10 Tortilla Chips = 8SP

Day 3: Weight Watchers Spaghetti Recipe with steamed vegetable =8SP

Day 4: Grilled Shrimp with Shrimp Sauce, Steamed Vegetable, and Rice = 7SP

Day 5: Instant Pot Pot Roast Recipe (includes veggies) = 7SP

Day 6: Weight Watchers Pizza with side salad and low point dressing = 6SP

Weight Watchers Recipes referenced above: 

• Chicken and Bean Soup 4 SP
• Burrito Bowl Crescent Ring 8SP
• Weight Watchers Pizza 4 SP
• Instant Pot Pot Roast Recipe 7SP
• Weight Watchers Spaghetti Recipe 8SP
• Grilled Shrimp & Shrimp Sauce 3SP

Products and Brands referenced above: 

• Fit & Active Multigrain Tortilla Chips = 4SP for 10 chips
• Veggies mentioned as sides are typically steamed or roasted broccoli, cauliflower, or green beans as long as they are 0SP with no added oils.
• Most fat-free or sugar-free salad dressings are 2SP per 2 tablespoons. Check brand for favorite option and measure.
• Minute Rice = ½ cup for 5SP

Snacks: 

Healthy Veggie Dip 2SP

Banana Coconut Muffins 4SP each

Fresh Fruit 0SP

Raw Vegetable 0SP

Hummus 1SP per tablespoon

Air Popped Popcorn 1SP per 1 Cup

Cheeze It Snack Crackers 5 SP for 25 crackers

Fit & Active String Cheese Stick 1SP

Here are 50+ Weight Watchers SmartPoints Snacks Ideas if you need more variety.

Dessert: 

Sugar-Free Chocolate Cupcakes 3SP

Lemon Icebox Pie 6SP

Chocolate Cheesecake Cups 3SP each

Pizzelles 1SP each

Sugar-Free Jello 0Sp

Halo Top Ice Cream 2Sp per ½ cup (most flavors)

This shows a lot of unique recipe and meal ideas.  If you have a different family size, you may easily be able to split some of the meals into 2 evenings or even a few days of lunches.  Remember, measured leftovers are a great option for your Weight Watchers Meal Plan!  The idea is not to follow this exactly but to work with recipes and ideas that can give you and your family delicious options for Weight Watchers recipes without feeling overwhelmed.

Print your copy of this Weight Watchers SmartPoints Meal Plan by clicking on the image below!

How to use this Weight Watchers Meal Plan

As you can see, between your 3 major meals, you have around 20-23 SmartPoints used.  You can easily include 2 low-point snacks, and a dessert and still stay under the recommended 30 SmartPoint minimum.  You are not going to be hungry, and you are going to be able to satisfy common cravings like pizza, cheese, pasta, and meats.  Plus, none of these recipes or meals is going to be off-putting to your family.

How to add more points for higher point allowances

If you are allowed more points per day, you can add in things with your meals to help increase your points.  

• An extra serving of a favorite meal
• Drink a glass of milk with your meal
• Add low-fat cheese to a dish when applicable
• Dip your fruit snack into peanut butter
• Snack on almonds, cashews, or sunflower seeds
• Have a salad with your favorite salad dressing, or croutons
• Enjoy a special low-point dessert
• Drink a glass of wine with dinner

All of these are easy but still healthier options than your typical binge diet might be.  The best part of the SmartPoints program is that you can eat anything, within reason.  You just have to account for it in your daily points.  By using a basic meal plan formula like outlined above, you can easily fit the Weight Watchers SmartPoints meal plan into your family routine.

More Weight Watchers Tips: 

• Tips for Weight Watchers Online Success
• Why I Chose Weight Watchers SmartPoints System
• 25 Weight Watchers Smoothie Recipes
• 25 Weight Watchers Lunch Recipes
• 100+ Delicious Weight Watchers Recipes