Healthy Meal Plans

Free Healthy Meal Plans with nutritional info, Green, Blue, and Purple SmartPoints®, delicious recipes, complete shopping lists, and more. Check out our free meal plan.

We created this free Meal Plan to help make eating on the new Green, Blue, and Purple myWW® plans easy! Staying on track and within your daily points target is hard without a plan. That's why we created this meal plan to help you get organized and eat delicious meals without having to worry about what's for dinner.

Whenever I start a new diet, having a meal plan is one of the things that helps me the most. And even though many of us are familiar with Weight Watchers® already, since they changed their plans to and started provided more options, it's kind of like starting over. With different points and zero point foods for each color, planning out your weekly meal plans may look different than it has in the past. To help you get started, we put together this free meal plan that includes ideas for breakfast, lunch, dinner, and even some snacks. Plus it has a complete shopping list to make grocery shopping easy.

Don't miss out on the shopping list and printable version of the meal plan below!

Click Here For the Free Printable Meal Plan with Shopping List

Sample Meal Plan

Zucchini Egg Muffins are part of a Weight Watchers meal plan for breakfast.




Thai Basil Ground Beef on a wooden board for dinner Wednesday on the WW Meal Plan.





Brownie Batter Hummus with fresh fruit for meal planning with Weight Watchers.

Click Here For the Free Printable WW Meal Plan with Shopping List

Snack Ideas

  • Brownie Batter Chocolate Hummus with fresh fruit (0 SmartPoints®  on Blue/Purple if made with Stevia/Splenda)
  • 1 cup nonfat Greek Yogurt with fresh fruit and 1/4 cup low fat granola (4 Green, 3 Blue, 3 Purple SmartPoints®)
  • 2 oz. deli turkey in a low carb wrap with tomato and 1 tbsp. light cream cheese (4 Green, 3 Blue, 3 Purple SmartPoints®)
  • Apple or banana with 1 tbsp. peanut butter (3 Green, 3 Blue, 3 Purple SmartPoints®)
  • 3 cups light microwave popcorn (2 Green, 2 Blue, 2 Purple SmartPoints®)
  • Pizza Egg Mug (5 Green, 1 Blue, 1 Purple SmartPoint®)
  • Fruit, sliced veggies, nonfat yogurt, eggs (0-2 SmartPoints®)

Tips for Making this Meal Plan Work for You

  • We are sharing a version of this meal plan for 2 people or 4 people. If needed, when you click on the individual recipes above, you can change the number of servings the the recipe will automatically update and you can build your plan to fit your needs. Additionally, we offer a complete meal planning service, where our weekly meal plans can be customized to work for any family size. This are also customized for the color plan you choose - Green, Blue, or Purple. All the recipes and the shopping lists will be adjusted for your specific needs.
  • If you have big eaters in your family, consider making extra servings so that everyone is satisfied. I have found that my husband, who is lucky to have a great metabolism, usually needs about two servings to be full.
  • We love using leftovers for lunch! This plan utilizes leftovers so that you don't have to worry about preparing an extra meal for lunch. If you don't like leftovers, adjust the servings so that you don't have extras.
  • This is a complete plan for breakfast, lunch, and dinner for seven days. If you like to eat out a few nights a week or always eat the same breakfast, just swap out those meals.
  • There is also a low carb and vegetarian version of this meal plan available through the link to download.

How many points can I eat daily with this Meal Plan?

This completely depends on your current weight, activity level, and weight loss goals. As part of the Weight Watchers® program (online or meetings), you are given a daily points target when you start the program. As you lose weight, this number will change to ensure you continue to lose. On the new MyWW® program, daily allowances will be based on the color plan you choose. Green plans start at 30 points daily, Blue at 23 points daily, and Purple at 16 points daily.

Additionally, you will notice that our meal plan probably doesn't add up to the exact number of points you need any given day. This is on purpose. Add in snacks, drinks, and larger portions to reach your own personal daily target. We have found that by staying lower than most daily points allowances, most people can easily use the meal plan and adjust as needed.

What about zero points foods? Do those count?

One of the best things about the new Weight Watchers® plans is all the new zero points foods. You can eat as many of these foods as you like daily and they are great for snacks if you are feeling hungry between meals. These zero Smartpoints® foods do not count towards your daily points targets and are also great for days when you are close to the limit.

It is very easy to construct a few meal using these foods if needed. For example, on the Blue and Purple plans you could have a grilled chicken breast with veggies, a bowl of homemade veggie soup with fat free chicken broth, a scramble with lentils and eggs, or a bowl of fruit with nonfat yogurt.

What are the serving sizes?

Every recipe will have its own serving size but they are built around standard serving sizes. For example, most protein portions will be between 4-6 ounces, grains and legumes are 1/2 cup, pasta dishes are 1-1.5 cups, etc. For people with bigger appetites (or higher daily points targets), we recommend doubling the serving size. Many families who use the plans, will double the recipes to account for hungry teenagers or spouses.

How many people is this meal plan for?

The sample plan that is included here is meant for a family of four for dinners and weekend breakfasts. The breakfasts and lunches during the week are for one person since most people are only preparing meals for themselves during the week. However, if you decide to use our meal plans, you can adjust the servings to fit any family size and decide exactly how many servings you would like for every meal. There is also a two person version of the meal plan available for free.

What about water? How much water should I drink daily?

Drinking enough water is key to weight loss and healthy living, plus it just makes you feel good. It also is a great way to make sure you feel full since many people actually confuse thirst for hunger. Your daily water intake can include plain water, sparkling water, and herbal teas, If you aren't sure how much water you should drink daily, check out our calculator.

Does this plan include the new plans? What about weeklies?

In December 2019, Weight Watchers rolled out their new plan. This free Weight Watchers Meal plan includes the new Smartpoints for each color plan. 

Additionally, the new plan also includes up to weeklies. You can use those in conjunction with this meal plan and save the extra points for a special occasion. In fact, many people find it easier to save their weekly points when using a meal plan since they can plan ahead more easily when they know they have a special event coming.

Do you have more meal plans?

Since we know it can be hard to find the time to search for recipes, calculate the points, put together a balanced meal plan, and then create a shopping list - we began to offer weekly meal plans to help make eating on plan easy and delicious. Our healthy, low carb, and vegetarian meal plans do the hard work for you.

Each week there is a new meal plan packed with delicious, points friendly recipes that are fully customizable to fit your family size and lifestyle. Check it out and let us do the hard work of meal planning for you. And choose from a Green, Blue, or Purple Smartpoints plan.

What is the best way to go about meal planning?

It really depends on your needs and how much time you find. First, figure out if you have the time to create your own weekly meal plans. Most people find it will take them between 2-3 hours to find the recipes they want, create a meal plan, and then build their shopping list. If you don't have time, check out our WW friendly meal plans! They are done for you, super easy to customize, and cost less than $1 per week.

If you do have time to create your own meal plans, start with your daily points target and work backward. Since I tend to use the most points at dinner, I always start with that meal. I find a recipe I want to use, add side dishes, and then calculate the points. Usually, I plan out all my dinners first making sure there is variety when it comes to protein and cuisine so we don't get bored. For lunches, I always use leftovers so I would then add some extra servings to the dinner recipes I would like to use for leftover style lunches. Sometimes I will also find a couple of meal prep recipes and prepare those for lunches. Finally, I look for 1-2 breakfast recipes I am happy eating all week.

Once I have all the recipes, I map them out on a calendar, calculate the points, and add up my daily totals for breakfast, lunch, and dinner. Finally, I add in snacks and drinks to reach my daily target.

WW meal plan with easy recipes and points.
On Healthy Meal Plans
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Carolyn Orolin
January 2, 2020 - 17:58
Love the blue plan
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Sandra G.
May 28, 2019 - 15:50
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I have been using the WW meal plans for a couple of months and I can't tell you how much easier it has made everything. It is so helpful to have ideas for all my meals and I love that they are things my whole family will eat. All the points are there with shopping lists. We love them and my whole family is eating healthier.
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janice biggs
January 1, 2019 - 15:22
i have ms - hopefully the freestyle diet will help me. My exercise routine is very, very limited.
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September 16, 2018 - 09:35
Going to local meeting tomorrow
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September 15, 2018 - 17:46
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Does this work for diabetics as well? There are two of us and I'm trying not to eat such a big meal and whatever's left ends up being lunch lol. I'm just trying to teach my husband what is dinner for two lol.
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Don Crawford
July 19, 2018 - 07:36
Does the smart point calculator work for all eating plans
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March 22, 2018 - 13:15
What about the points calculator? I have mine from the Smart Points system. Do I need a new calculator or can I use this old one?