Weight Watchers Weekly Meal Plan (7/3-7/9)


Weight Watchers Meal Plan Ideas

Every Friday, I send out an email outlining my dinner plans for the coming week that are Weight Watchers-friendly, and I also post them on my blog. This practice helps me stay on track with my meal choices and motivates me to make healthier eating decisions.

Additionally, by sharing my weekly dinner plans, I hope to provide a helpful reference for people looking for meal planning ideas or looking to vary their diet. If you’re looking for more inspiration, you might find the resource “101 Meal Prep Ideas From Successful Weight Watchers” helpful.

The benefits of weekly meal planning

Planning and preparing your meals in advance can make a big difference in avoiding bad eating habits. With a clear idea of ​​what you’ll be cooking for the week and all the necessary ingredients on hand, you’re less likely to succumb to the temptation of fast food or takeout. Not only does meal planning give you more control over what you eat, it also empowers you to make healthier choices.

Plus, meal planning and grocery shopping can save you time and money in the long run. Instead of wandering aimlessly through the grocery store, you can create a list of the items you need and stick to it, avoiding impulse purchases and unnecessary spending. This approach allows you to shop more efficiently and reduce food waste, which benefits both your wallet and the environment.

Close-up meal plan with a pen.

Every time I get out of the habit of meal planning and resort to takeout, restaurants, and snacks, it’s amazing how bad I feel and how quickly the pounds pile on.

The key to eating well is the kitchen

Cooking at home is a fantastic way to eat healthier and lose weight! When you cook your own meals, you decide what’s in them and how they’re prepared. This means you can choose healthy ingredients and cooking methods, and avoid processed, high-calorie foods often found in restaurants.

Cooking at home also gives you the freedom to customize your meals to suit your specific dietary needs or preferences, such as reducing salt, reducing sugar, or avoiding allergens. For some, it can even become a fun and creative outlet!

The key to consistent cooking is planning

In the beginning, meal planning can be a huge chore. The key is to find an approach that works for you in the long run. If you have trouble planning your meals here are 3 great meal planning resources to help you:

  • My Meal Month eBook Meal Plan Month
  • My WW Friend Alisha’s 12-Week eCookbook and Meal Planner and Table for Two Meal Planner and eCookbook

This week’s WW meal plan suggestions with points

What should I eat for breakfast on Weight Watchers?

Most of the time, my breakfast is something quick like an English muffin with almond butter, avocado toast, cottage cheese with fruit, eggs, yogurt with fruit, oatmeal, or a smoothie, depending on my mood and the season.

What should I eat for lunch on Weight Watchers?

Lunch is usually leftovers or a combination of soup/sandwich/salad

This week, I plan to do…

Veggie burger with sliced ​​tomatoes and lettuce on wooden board with sideways bun.

4th of July will include burgers of some sort. I plan to serve them with corn on the cob and potato salad

Soft shrimp tacos topped with leafy greens close up from above.

Skinny Spice-Rubbed Shrimp Tacos

Soft Prawn Tacos Rubbed with Spices
Shrimp is a light but satisfying meal. Using a packaged salad or a mix of coleslaw and salsa in a jar, this effortless meal comes together in less than 20 minutes. Depending on our hunger, I will serve them alone or accompanied by refried beans.

Piece of chicken lasagna with parmesan on white plate.

5 Ingredient Chicken Parmesan Lasagna
You only need 5 ingredients – no-boil noodles, jar marinara sauce, ricotta, cheese, shredded mozzarella and roast chicken to make this easy, healthy and delicious Chicken Parmesan Lasagna. I will serve it with a simple arugula salad


Scrambled eggs and breakfast potatoes with fresh herbs close up on a white plate.

Breakfast for dinner: Scrambled eggs, baked beans, sliced ​​tomato toast

Chocolate covered ice cream cone filled with sliced ​​strawberries, blueberries and raspberries.

I plan to make these chocolate covered fruit flavored cones for our holiday parties.

Need more vegetarian choices? Click here!

Hope this helps you plan your own meals this week 🙂

*Points® calculated by WW. *PointsPlus® and SmartPoints® calculated by Simple Nourished Living; Not endorsed by Weight Watchers International, Inc. All recipe ingredients, except optional items, are included in determining nutrient ratings. SmartPoints® values ​​calculated WITHOUT ZeroPoint foods from each plan (Green Plan, Blue Plan, Purple Plan) using the WW Recipe Builder.

Tired of trying to decide what to cook?

If you have trouble planning your meals here are 3 great meal planning resources to help you:

  • My Meal Month eBook Meal Plan Month
  • My WW Friend Alisha’s 12-Week eCookbook and Meal Planner and Table for Two Meal Planner and eCookbook

Customer testimonials

I can’t tell you how thrilled we were with your menu posted this week! We are on vacation and in a condo for five weeks. Keep meals simple. I made both the Chicken Broccoli Pot Pie and Broccoli Cheese Soup for the first time this week. Both were a great success. Then last night we had your Caribbean jerk chicken which is definitely a favorite. Make your lasagna soup last week!!! Yum!

I am so grateful to have found your website and to keep trying new things. I started WW March 2020 (online only) and lost almost 30 lbs. and am at my goal! Slowly but surely, we are succeeding!!! (Just like the tortoise and the hare).

Thank you for all your encouraging emails and wonderful recipes. We have been married for almost 47 years. When I found “my friend Martha”, as all my friends know you, my husband said to me “you have always been a good cook but we have never tried so many different things! He loves your recipes too!!!


I bought the Table for Two e-book and I love it! It saved me from giving up on my weight loss journey. The dishes are delicious and so easy to cook. Having a weekly grocery list, recipes, and instructions with easily accessible pictures has taken the stress out of meal planning for me. I was tired of cooking recipes that had multiple servings and eating leftovers multiple times during the week. My husband loves Table for Two recipes and he doesn’t even need to lose weight! I have recommended your site to several friends on the same trip and they also love your recipes. Thank you for all your hard work in making meal planning so easy! ~ Barbara

Hi Martha – I can’t begin to thank you enough for my month of meals. We (my husband and I) only had the first week, but WOW what great meals! I can’t wait for the second week. You have a customer for life! ~Sharon S.

I purchased Alisha Hughes eCookbook and 12 week meal planner from Meal Planning Mommies. It’s great 12 weeks with a wonderful shopping list. I’m just making a copy of the list and going shopping for the week. ~Roberta R.

More Weight Watchers weekly meal plans

  • Weight Watchers Weekly Meal Plan (June 26 – July 2)
  • Weight Watchers Weekly Meal Plan (June 19 – June 25)
  • Weight Watchers Weekly Meal Plan (June 12 – June 18)
  • Weight Watchers Weekly Meal Plan (June 5 – June 11)
  • Weight Watchers Weekly Meal Plan (May 29 – June 4)

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