Meal plans to lose weight & keep it off

A meal plan is a helpful tool for weight loss as it helps you plan your week of eating.
Published 3 February 2019

Life is complicated - losing weight shouldn’t be. We’re simplifying the program.

We have simplifed our proven program to make it easier for members to follow to achieve their weight loss goals.

>>WeightWatchers Points meal plans

What is a weight loss meal plan?

A weight loss meal plan is a dietary guideline to follow that results in weight loss. A healthy and sustainable meal plan should include breakfasts, lunches dinners and snacks so you never go hungry while losing weight.

Free sample weight loss meal plan downloads

Wondering what you'll eat on WW? Download our free 3-day meal plans to discover how tasty healthy eating can be while losing weight.

Regular meal plan

Learn how simple healthy eating can be with our sample 3-day meal plan including snacks. From easy butter chicken to zucchini slice, discover how deliciously you can eat on the myWW+ Blue food plan.

Download meal plan

What you'll be eating: Day 3 meal plan
(23 SmartPoints on Blue)

  • Breakfast: Soft-boiled egg with toast & asparagus soldiers - 5 SmartPoints
    Lunch: Tuna sandwich - 7 SmartPoints
  • Dinner: Butter chicken - 6 SmartPoints
  • Snack: Mango, almonds, and tea or coffee - 5 SmartPoints

3 day WW meal plan

Vegetarian meal plan

We cater for all dietary preferences at WW, including vegetarian. Download our 3-day meal plan to see what a typical day of vegetarian eating is like on WW. From kale and walnut pasta to chilli and basil tofu, enjoy hundreds of delicious vego meals and snacks.

Download vegetarian meal plan

What's you'll be eating: Day 2 meal plan
(23 SmartPoints on Blue)

  • Breakfast: All-Bran, banana & passionfruit - 6 SmartPoints
  • Lunch: Bean burrito - 6 SmartPoints
  • Dinner: Kale, lemon, chilli & walnut pasta - 6 SmartPoints
  • Snack: Nectarine, veggie sticks with cottage cheese and tea or coffee - 5 SmartPoints​

Vegan meal plan

Yes, you can be vegan on WW! Download our sample 3-day vegan meal plan for a taste of what you can enjoy as a vegan following WW program. From all main meals to snacks and desserts, we've got hearty, delicious ideas you'll love.

Download vegan meal plan

What's you'll be eating: Day 1 meal plan
(19 SmartPoints on Blue)

  • Breakfast: Berry porridge - 4 SmartPoints
  • Lunch: Baked sweet potatoes with chilli - 4 SmartPoints
  • Dinner: Red lentil & butternut dhal - 8 SmartPoints
  • Snack: Hummus with veggies stick and fresh fruit - 3 SmartPoints​