7 day meal plan for weight loss

Below is a sample 7 day meal plan on what you'll eat on the WeightWatchers Points 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.
  
  

• 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 WeightWatchers dinner planners and from members in our community

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

Dinnner: Chicken enchiladas

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.

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.

Chicken enchiladas recipe

• Skim cappuccino

• Piece of fruit

• Air-popped popcorn

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.

Dinner: Tofu and cashew stir-fry

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.

(left-over from dinner)

Tofu and cashew stir-fry recipe

• Anna's apple pie bliss ball - Find this recipe in the app

• Piece of fruit

• Raw cashews

Dinner: Tuna spelt pasta bake

See Monday breakfast for the recipe

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).

Tuna spelt pasta bake recipe

• Rice cakes with reduced-fat ricotta and tomato

• Piece of fruit

• Air-popped popcorn

Dinner: Middle Eastern lamb and lentil soup

See Tuesday breakfast for the recipe

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.

Middle Eastern lamb and lentil soup

• Raw cashews

• 99% fat-free plain yoghurt with fruit

• Carrot sticks with low-fat hummus

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!

Dinner: Fish tacos

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.

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.

Fish tacos recipe

• 99% fat-free plain yoghurt

• Piece of fruit

• Air-popped popcorn

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

Dinner: Mushroom, bacon,caramelised onion and spinach pizza

See Monday breakfast for the recipe

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.

Mushroom, bacon, caramelised onion and spinach pizza

• Rice cakes with avocado and tomato

• Piece of fruit

• Boiled egg with chilli flakes

Dinner: Chicken and pineapple fried rice

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

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.

Chicken and pineapple fried rice recipe

• Veggie sticks with low-fat hummus

• Can of tuna in springwater

• Piece of fruit