7 day meal plan for weight loss
A week of eating on WW
Below is a sample 7 day meal plan that shows what you can eat on WW including pasta, fish tacos and pizza! Tuck into a delicious week of eating!
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. For personalised advice, seek the services of an accredited practising dietitian.
- To see PersonalPoints™ values for each recipe, join WW today to receive your unique list of ZeroPoint™ foods and a PersonalPoints Budget that’s unique to you, your goals and what you like to eat.
Monday
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
Dessert/Snacks:
- 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.
Tuesday
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
Breakfast: Berry overnight oats
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
Dessert/Snacks:
Thursday
Middle Eastern lamb and lentil soup
Breakfast: Scrambled eggs with mushrooms on wholegrain toast
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
Find this recipe in the WW app
Dessert/Snacks:
- 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!
Friday
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
Dessert/Snacks:
- 99% fat-free plain yoghurt
- Piece of fruit
- Air-popped popcorn
This day may ends up being a little higher in PersonalPoints value, but still leaves you with plenty of Points from your weekly Budget and rollover Points you've accumulated earlier in the week.
Saturday
Mushroom, bacon, caramelised onion and spinach pizza
Breakfast: Berry overnight oats
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
Find this recipe in the WW app
Dessert/Snacks:
- Rice cakes with avocado and tomato
- Piece of fruit
- Boiled egg with chilli flakes
Sunday
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:
- Carrot sticks with low-fat hummus
- Can of tuna in springwater
- Piece of fruit