7 day meal plan for weight loss

See how delicious eating for weight loss can be with our free weight loss meal planner.
Published 17 September 2021 | Updated 10 November 2022
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A week of eating on WeightWatchers


Below is a sample 7 day meal plan on what you'll eat on the WW program including pasta, tacos and pizza! Tuck into a delicious week of healthy eating and feel inspired by how practical and delicous weight loss can be.


Notes about this meal plan

  • This meal plan is based on the Australian Dietary Guidelines and Australian Guide to Healthy Eating. Your energy requirements vary depending on age, activity, health status, height and weight.

How the WW app helps you meal plan:


  • Browse 6,000+ recipes to mix and match. We don't tell you what you have to eat, you get to choose
  • Recipes include breakfasts, lunches, dinners, snacks and desserts
  • Gluten free, vegetarian, lactose free and vegan recipe available
  • View the Points for each recipe
  • Use the Meal Planner feature to plan your weekly meals
  • Use the barcode scanner at the supermarket to make the best food choices for you
  • Get inspiration from WW dinner planners and from members in our community

Find these recipes and more in your WW app! Not a member?


Monday


Chicken enchiladas
Dinnner: Chicken enchiladas


Breakfast: Berry overnight oats

Layer 35g oats, 200g 99% fat-free plain yoghurt and 150g frozen berries in a jar or bowl. Cover and refrigerate overnight. In the morning, stir to combine the layers, top with 50g frozen berries (thawed) and enjoy.


Lunch: Tuna and rocket toastie

Sandwich 30g reduced fat feta, 1 can tuna in springwater and 1 cup rocket between 2 slices of wholegrain bread. Cook in a sandwich press for 2-4 minutes or until golden.


Dinner: Chicken enchiladas

Chicken enchiladas recipe


Dessert/Snacks:

  • Skim cappuccino
  • Piece of fruit
  • Air-popped popcorn
Helpful tip:

Overnight oats are super simple to prepare the night before. You can make these in bulk and store them in the fridge for the week ahead.


Tuesday


Tofu & cashew stir-fry
Dinner: Tofu and cashew stir-fry


Breakfast: Scrambled eggs with mushrooms on wholegrain toast

Pan-fry 100g button mushrooms (halved) with 1 tsp olive oil until golden. Season with salt and pepper. Transfer to a plate and keep warm. Whisk 2 eggs in a jug. Pour egg mixture into pan lightly sprayed with oil and cook, stirring, until cooked to your liking. Top 1 slice wholegrain bread (toasted) with eggs and mushrooms.


Lunch: Chicken enchiladas

(left-over from dinner)


Dinner: Tofu and cashew stir-fry

Tofu and cashew stir-fry recipe


Dessert/Snacks:

  • Anna's apple pie bliss ball - Find this recipe in the WW app
  • Piece of fruit
  • Raw cashews


Wednesday


Tuna bake
Dinner: Tuna spelt pasta bake


Breakfast: Berry overnight oats


See Monday breakfast for the recipe

Lunch: Roast beef, chickpea and tomato salad

Combine 100g deli-sliced roast beef with 1 cup canned chickpeas (rinsed, drained), 75g cherry tomatoes (halved) and ½ Lebanese cucumber (chopped). Drizzle with 1 tsp olive oil and 2 tsp balsamic vinegar. Serve with 1 slice wholegrain bread (toasted).


Dinner: Tuna spelt pasta bake

Tuna spelt pasta bake recipe


Dessert/Snacks:

  • Rice cakes with reduced-fat ricotta and tomato
  • Piece of fruit
  • Air-popped popcorn


Thursday


Middle Eastern lamb and lentil soup
Dinner: Middle Eastern lamb and lentil soup


Breakfast: Scrambled eggs with mushrooms on wholegrain toast


See Tuesday breakfast for the recipe

Lunch: Quinoa, chicken and broccoli salad bowl

Combine 125g microwave cup quinoa and brown rice, 125g cooked skinless chicken breast fillet (sliced), 1 cup steamed broccoli, 75g cherry tomatoes (halved), 1 tsp olive oil and 2 tbs orange juice in a bowl.


Dinner: Middle Eastern lamb and lentil soup

Middle Eastern lamb and lentil soup


Dessert/Snacks:

  • Raw cashews
  • 99% fat-free plain yoghurt with fruit
  • Carrot sticks with low-fat hummus
Helpful tip:

A great way to add protein to your lunch is to buy a BBQ chicken, remove the skin and eat the breast—it's still a ZeroPoint food!


Friday


Fish tacos
Dinner: Fish tacos


Breakfast: Avocado and feta on toast

Lightly mash ¼ large avocado and 30g reduced-fat feta cheese in a bowl. Season with salt and pepper. Spoon onto 1 slice wholegrain bread (toasted) and top with cherry tomatoes (halved) and rocket.


Lunch: Thai beef salad wrap

Combine 1 tbs mashed avocado and 1 tsp lime juice in a small bowl. Season with salt and pepper. Spread wrap with avocado mixture. Top with spinach, sliced tomatoes and cucumber. Arrange 65g deli sliced roast beef on top and drizzle with 2 tsp sweet chilli sauce. Sprinkle with sliced red onion and roll tightly.


Dinner: Fish tacos

Fish tacos recipe


Dessert/Snacks:

  • 99% fat-free plain yoghurt
  • Piece of fruit
  • Air-popped popcorn
Helpful tip:

If your day ends up being a little higher in Points values, you can use rollover Points you've accumulated earlier in the week.


Saturday


Mushroom, bacon, caramelised onion and spinach pizza
Dinner: Mushroom, bacon, caramelised onion and spinach pizza


Breakfast: Berry overnight oats


See Monday breakfast for the recipe

Lunch: Smashed chickpea, feta and salad wrap

Place 1 cup canned chickpeas (rinsed, drained) in a bowl with 30g reduced-fat feta cheese and 2 tsp lemon juice. Roughly mash with a fork. Spread 1 wrap with chickpea mixture. Top with ½ sliced cucumber, 1 small sliced tomato and 20g baby rocket leaves. Wrap to enclose filling.


Dinner: Mushroom, bacon, caramelised onion and spinach pizza

Mushroom, bacon, caramelised onion and spinach pizza


Dessert/Snacks:

  • Rice cakes with avocado and tomato
  • Piece of fruit
  • Boiled egg with chilli flakes


Sunday


Chicken and pineapple fried rice
Dinner: Chicken and pineapple fried rice


Breakfast: Poached egg with avocado and tomato salsa

Toast 1 slice of wholegrain bread. Combine 1 tomato with ¼ medium avocado (diced). Serve toast with a poached egg and salsa.


Lunch: Ricotta and tomato toastie

Spread 2 slices wholegrain bread with ½ cup low fat-ricotta cheese. Sandwich 1 sliced tomato and 1 cup rocket. Cook in a sandwich press for 2-4 minutes or until golden.


Dinner: Chicken and pineapple fried rice

Chicken and pineapple fried rice recipe


Dessert/Snacks:

  • Veggie sticks with low-fat hummus
  • Can of tuna in springwater
  • Piece of fruit