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WeightWatchers 7-Day Quick Meals & Frozen Meals Meal Plan • Easy Nourished Residing

I obtained the next query from a reader:

Q: “Do you have got any menus utilizing television dinners and quick meals? I used to be questioning if there’s a approach to do Weight Watchers with out cooking? I’m a widow and it’s not value cooking for one individual. I might love a WeightWatchers pleasant meal plan centered on utilizing frozen dinners and quick meals choices.”

Are you able to relate? I can!

In our fast-paced world, discovering time to arrange wholesome meals is usually a problem, particularly for these following the Weight Watchers program. The excellent news is that sustaining a balanced food regimen does not should imply hours spent within the kitchen. With the best decisions, quick meals and frozen meals could be handy allies in your journey in direction of more healthy consuming.

Right here you will see a Weight Watchers-friendly meal plan that primarily makes use of comfort meals, frozen meals, and quick meals choices. Every day of this plan provides a balanced method to diet, serving to you handle your Weight Watchers factors whereas having fun with meals from well-liked quick meals chains and trusted frozen meal manufacturers. From a Starbucks breakfast to a Chipotle lunch, and a Lean Delicacies dinner, we have assembled meals which are each satisfying and points-friendly.

Whether or not you are dashing to work, juggling a busy schedule, or just on the lookout for fast meal choices that require minimal to no cooking, this meal plan offers a stress-free resolution to consuming nicely and staying on observe along with your objectives.

WeightWatchers 7-Day Quick Meals & Frozen Meals Meal Plan

This meal plan is designed to be versatile, so you possibly can modify the factors primarily based in your every day allowance and any extra snacks, condiments and/or treats you select to incorporate. I’ve included just a little wiggle room for the occasional indulgence. Keep in mind to drink loads of water and be happy to swap related objects if sure meals aren’t obtainable or to higher suit your tastes.

Day 1


  • Greek yogurt (plain, non-fat) with contemporary berries & ¼ cup granola (4 factors)
  • Espresso with a splash of skim milk (0 factors)


  • Subway 6-inch Turkey Breast sub (on 9-grain wheat bread, no cheese, a lot of veggies, no mayo) (6 factors)


  • Lean Delicacies Herb Roasted Hen frozen meal (2 factors)
  • Steamed broccoli with 1 tbsp gentle mayo (1 level)
  • Sliced tomatoes with 1 tbsp gentle balsamic dressing (1 level)


  • Apple slices with 1 tbsp peanut butter (3 factors)
  • Child carrots with 2 tbsp hummus (2 factors)

Day 2


  • Scrambled eggs (2 eggs) with spinach and tomatoes (0 factors)
  • Entire-wheat toast (1 slice) with 1 tsp butter (4 factors)


  • Chipotle salad bowl with lettuce, grilled rooster, black beans, salsa, and guacamole (9 factors)


  • Lean Delicacies Lemon Garlic Shrimp frozen meal (4 factors)
  • Facet of steamed asparagus with contemporary lemon juice (0 factors)


  • String cheese (1-3 factors)
  • Contemporary fruit (0 factors)

Day 3


  • Oatmeal with sliced banana, 2 tsp maple syrup, and a sprinkle of cinnamon (5 factors)


  • Panera Bread Mediterranean Veggie Sandwich (½ sandwich) (9 factors)


  • Wholesome Alternative Cafe Steamers Grilled Hen Marinara (5 factors)
  • Steamed inexperienced beans (0 factors)


  • Almonds (¼ cup) (3 factors)
  • Sliced cucumber with 2 tbsp gentle ranch dressing/dip (1-3 factors)

Day 4


  • Starbucks Spinach, Feta and Cage-Free Egg White Wrap (8 factors)


  • Chick-fil-A Grilled Hen Sandwich (7 factors)
  • Chick-fil-A Fruit Cup (medium) (1 level)


  • Amy’s Gentle & Lean Black Bean & Cheese Enchilada (6 factors)
  • Blended salad with gentle French dressing (1-2 factors)


  • Greek yogurt (plain, non-fat) with 1 tsp honey (2 factors)
  • Contemporary berries (0 factors)

Day 5


  • Cheerios (1-½ cups) with skim milk (1 cup) and ½ sliced banana (6 factors)


  • Wendy’s Chili (small) (5 factors)
  • Wendy’s Baked Potato (6 factors)


  • Wholesome Alternative Hen Sausage & Peppers Energy Bowl (6 factors)
  • Facet salad with gentle dressing (1-2 factors)


  • Celery sticks with gentle cream cheese (2 factors)
  • Apple slices (0 factors)

Day 6


  • Gentle English Muffin with 1 Laughing Cow Spreadable Cheese Wedge and sliced tomatoes (4 factors)


  • McDonald’s Southwest Grilled Hen Salad (7 factors)


  • Lean Delicacies Consolation Meatloaf with Mashed Potatoes frozen meal (7 factors)
  • Steamed broccoli squeeze of lemon juice (0 factors)


  • Onerous-boiled egg (0 factors)
  • Blended berries (0 factors)

Day 7


  • Entire-grain waffles (2) with contemporary fruit, a dollop of Greek yogurt and drizzle of sugar free syrup (5 factors)


  • Lean Delicacies Butternut Squash Ravioli (7 factors)
  • Inexperienced salad with gentle dressing (1-2 factors)


  • Wholesome Alternative Zero Verde Hen (0 factors)
  • Steamed or roasted frozen greens (1-2 factors)


  • Carrot sticks with 2 tbsp gentle ranch dip (2 factors)
  • Orange slices (0 factors)

Click on to obtain quick and frozen meals meal plan PDF

Ideas & Tips for Success with these WW Pleasant Frozen Meals, Quick Meals & Comfort Meals Choices

Listed below are some extra ideas for making Weight Watchers work with quick meals and frozen meals:

1. Plan Forward:

  • Analysis Menus: Earlier than heading to a fast-food restaurant, examine the menu on-line and plan your order. Many chains present dietary info, which helps you calculate factors prematurely.
  • Inventory Up: Maintain a wide range of points-friendly frozen meals in your freezer. This ensures you all the time have a fast, handy choice readily available.

2. Customise Your Orders:

  • Skip the Extras: Ask for no cheese, mayonnaise, or creamy dressings to avoid wasting on factors. Go for mustard or vinegar-based dressings as a substitute.
  • Add Greens: Request further veggies on sandwiches and burgers to extend quantity and vitamins with out including many factors.
  • Select Grilled Over Fried: At all times go for grilled or baked choices as a substitute of fried to maintain factors decrease.

3. Portion Management:

  • Watch Parts: Quick meals parts could be giant. Think about ordering smaller sizes, like a children’ meal, or sharing a meal with a buddy.
  • Learn Labels: For frozen meals, learn the packaging to make sure you keep on with the really useful serving measurement.

4. Stability Your Meals:

  • Zero-Level Meals: Incorporate zero-point meals like fruits, greens, and lean proteins all through your day to stability higher-point meals.
  • Hydrate: Drink loads of water along with your meals that can assist you really feel full and keep away from mistaking thirst for starvation.

5. Add a Wholesome Facet Dish

  • Complement with a wholesome facet or two: Add a tossed inexperienced or spinach salad with a light-weight salad dressing, a cup of vegetable soup, and different fruits and/or greens.

6. Conscious Consuming:

  • Eat Slowly: Sit down and take your time to savor every chunk, which may help you’re feeling glad with much less meals.
  • Keep away from Distractions: Do not multitask when consuming. Keep away from the pc and tv and tune into your meal.
  • Hearken to Your Physique: Take note of your starvation and fullness cues to keep away from overeating, even when the meals is handy and scrumptious.

6. Use WW Instruments:

  • Monitor Factors: Constantly observe your factors utilizing the Weight Watchers app to remain accountable and make knowledgeable decisions.
  • Keep Knowledgeable: Use the WW app to scan barcodes of frozen meals and packaged meals to shortly discover their factors worth.

7. Be Versatile:

  • Modify Your Factors: In case you take pleasure in a higher-point meal, stability it out by selecting lower-point meals for the remainder of the day or week.
  • Do not Stress: It is okay to get pleasure from your meals. The Weight Watchers program is designed to be versatile, so do not stress about occasional indulgences.

By incorporating the following tips, you possibly can efficiently combine quick meals and frozen meals into your Weight Watchers plan, making it simpler to remain on observe whereas having fun with the comfort and selection these choices supply.

Extra Useful Articles & Ideas

Martha McKinnonMartha McKinnonMartha is the founder and most important content material author for Easy-Nourished-Residing.

A longtime lifetime WW at aim, she is dedicated to balancing her love of meals and need to remain slim whereas savoring life and serving to others do the identical.

She is the writer of the Good Begin 28-Day Weight Loss Problem.

An enormous fan of the gradual cooker and confessed cookbook addict, when she’s not experimenting within the kitchen, you are prone to discover Martha on her yoga mat.

Extra about Martha McKinnon

This put up accommodates affiliate hyperlinks to merchandise I like. Whenever you purchase one thing by one in all my Amazon hyperlinks or different (affiliate hyperlinks), I obtain a small fee that helps assist this web site. Thanks on your buy!

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