Food & nutrition

Your FREE 5-day weight loss meal plan

Looking for simple meal plans to lose weight? This free & printable 5-day diet plan for weight loss is packed with healthy, easy-to-follow recipes the whole family will love.
Published 12 February, 2020

WW meal plan for weight loss

Planning ahead is often the key to making healthy choices and losing weight.

Picture this: when you get home after a long day to an empty fridge, are you more likely to go shopping and cook from scratch, or order a takeaway? Planning your meals in advance and stocking the kitchen with healthy ingredients makes it easier to stay on track with your weight loss.

Meal planning is easy with our range of cookbooks and website - check out our Recipes page and our dedicated foodie hub

To save you some time, and show you what you can eat on WW (spoiler: anything you like!), our expert recipe nutritionists have created a 5-day meal plan that works with all of our customised plans on the Points weight loss programme.

It's packed with tasty, filling recipes the whole family will love, from avocado & bacon toast to a classic beef burger with chilli chips. 

Ready to tuck in?

WW Meal Plan for weight loss

Day 1

Breakfast - overnight oats

Layer 40g porridge oats, 200g 0% fat natural Greek yogurt & 150g chopped fruit of your choice. Leave overnight in the fridge or in a container for a few mins before serving chilled.

Lunch - salmon, lentil & feta salad

Combine 200g drained lentils, ¼ sliced cucumber, 2 tbsp pomegranate seeds, 2 tsp pine nuts, 20g light feta, 1 tsp dill & some rocket. Whisk 1 tsp extra virgin olive oil, 1 tbsp lemon juice & ½ tsp za’atar. Season then drizzle over the lentil salad. Toss to combine, then stir through 130g cooked salmon fillet chunks.

Dinner - steak & pepper quesadillas

Cook 175g lean thin-cut steak in a frying pan over medium-high heat to your liking using calorie controlled cooking spray. Set aside & rest for 10 mins, then cut into strips. Re-mist the pan, cook 1 red onion, 1 red & 1 yellow pepper, all sliced, for 6-8 mins. Add 1 chopped garlic clove & ½ tsp chilli flakes, cook for 1 min. Layer 50g half-fat Cheddar cheese, the steak & veg & another 50g cheese over 2 WW White Wraps & top with another 2 wraps, press down gently. Re-mist the pan, put over a medium-high heat & cook the quesadillas one at a time for 3-4 mins. Mist the top with cooking spray, then flip & cook for 3-4 mins on the other side until golden. Quarter & serve.


3 Mikado Milk Chocolate biscuit sticks, boiled egg with spinach, fresh fruit salad

Day 2

Breakfast- avocado & bacon on toast

Toast 1 slice of calorie controlled brown bread. Top with 40g mashed avocado & 2 grilled bacon medallions.

Lunch - Roasted veg salad with halloumi

Preheat the oven to 200°C, fan 180°C, gas mark 6. Place 120g cubed butternut squash, ½ sliced red pepper, ½ red onion cut into wedges, ½ crushed garlic clove, ¼ tsp dried rosemary & 1 tsp olive oil in a large roasting tin. Season & toss well. Roast for 25–30 minutes, stirring occasionally. Arrange 60g sliced light halloumi on top of the roasted veg, grill for 1–2 minutes or until starting to brown. Scatter over rocket & spinach, toss with the roasted vegetables & halloumi. Drizzle with ½ tsp balsamic glaze.

Dinner - cod & chickpea curry

Heat 1 tbsp rapeseed oil in a large frying pan over a medium heat & cook 2 sliced red onions until soft. Add 2 crushed garlic cloves, 20g grated fresh ginger, 2 red chillies, 1 tsp mustard seeds & 2 tsp turmeric. Cook for 4-5 mins, then add 2 x 400g tins chopped tomatoes & 400g tin chickpeas. Simmer for 15-20 mins, until tomatoes have reduced slightly. Add 500g skinless cod fillets & cook for 5 mins over a low heat until cooked through whilst stirring gently. Meanwhile, cook 240g brown rice to pack instructions, divide betweenplates and serve with the curry.


Boiled egg with spinach, WW Hazelnut Water, 150g 0% fat natural Greek yoghurt with chopped fruit.

Day 3

Breakfast - mushroom & tomato omelette

Fry 100g button mushrooms in cooking spray for 4-5 mins, add 100g halved cherry tomatoes & 2 chopped garlic cloves, cook for 1-2 mins. Add 1 tbsp chopped basil, season. Set aside then re-mist the pan. Beat 3 eggs, season, then add to the pan. Allow eggs to set, fold the omelette over, top with veg mixture.

Lunch - BLT with chicken

Fry 2 bacon medallions over a medium heat for 4-5 mins on each side. Toast 2 slices calorie controlled brown bread & spread with 1 tsp harissa paste. Top one slice with lettuce, sliced tomato, 70g cooked skinless sliced chicken breast & 1 sliced cooked bacon. Season with black pepper & drizzle with lemon juice. Top with the remaining slice of toast to serve.

Dinner - Turkey & sweet potato chilli

Mist a pan with calorie controlled cooking spray & cook 500g turkey breast mince for 5-6 mins, set aside. Re-mist & cook 1 diced onion, 3 crushed garlic cloves & 250g cubed sweet potato, with a splash of water. Cook for 15 mins, adding water if needed. Add 1 tsp hot chilli powder, 400g tin kidney beans in chilli sauce & 400g tin chopped tomatoes. Add 400ml water along with the mince, stir & simmer for 20 mins. Stir in 300g spinach and season. Meanwhile, cook 240g brown rice to pack instructions, divide between plates and serve with the chilli.


0% fat natural Greek yoghurt with chopped fruit, WW crisps (any flavour), 1 ½ tbsp reduced-fat houmous with veg crudites.

Day 4

Breakfast - smoked salmon & cucumber on toast

Toast 1 slice of calorie controlled brown bread, spread over 1 tsp low fat spread, then top with sliced cucumber & 60g smoked salmon.

Lunch - mushroom & ham frittata with potato salad

Preheat the oven to 200°C, fan 180°C, gas mark 6. Boil 100g halved new potatoes for 10 minutes. Drain, transfer to a serving bowl with 25g watercress & ¼ sliced red onion. Mist a 25cm ovenproof nonstick pan with cooking spray, set over a medium heat & cook 75g sliced mushrooms for 4-5 minutes. Add 20g chopped honey roast ham & 2 lightly beaten eggs, cook for 2-3 minutes. Transfer to the oven, cook for 2 minutes until the top is golden & set. Whisk together ½ tsp olive oil, ¼ tsp balsamic vinegar & ¼ tsp Dijon mustard with ½ tsp water, drizzle over the potatoes & toss to coat.

Dinner - peri peri chicken with kale rice

Mix 1 tsp paprika, 1 tsp dried oregano, ½ tsp chilli flakes, zest of ½ lemon & sprinkle over 4 skinless chicken breasts. Mist a nonstick frying pan with calorie controlled cooking spray & cook the chicken over medium heat until cooked through. Meanwhile, mist a nonstick frying pan with cooking spray & add 100g chopped curly kale, 1 large grated courgette, cook over a medium heat, stirring, for 2 mins. Add 2 x 250g pouches microwavable ice, stir & cook for 2 mins. Remove from the heat. Stir in 250g halved cherry tomatoes, 1 tbsp lemon juice & season. Serve the chicken with the kale rice & lemon wedges.


15g peanut butter with chopped apple, 1 Mini Babybel Light, 1 ½ tbsp reduced-fat houmous with veg crudites.

Day 5

Breakfast - banana pancakes

Mix 2 mashed bananas, 1 lightly beaten egg & pinch of salt. Mist a frying pan with cooking spray & heat. Drop a ladleful of the mixture into the pan & swirl. Cook for 2 mins on each side until golden. Repeat so you have 2 pancakes. Serve with 1 tbsp 0% fat natural Greek yogurt, berries & 1tsp agave syrup.

Lunch - niçoise salad

Cook 1 egg in a pan of boiling water for 8 mins, then drain & let cool. Once cooled, peel & halve then set aside. Meanwhile, cook 60g trimmed green beans in a pan of boiling water for 2 mins. Drain & refresh the under cold running water and drain. Combine the beans, 120g lettuce, 50g halved cherry tomatoes, ½ spiralised cucumber, ¼ finely chopped red pepper & ½ can of tuna in a large bowl & set aside. In a jug, whisk together ½ tsp lemon juice, 1 tsp olive oil & ½ tsp Dijon mustard. Season. Drizzle the dressing over the salad & toss to coat. Place in a bowl & top with the egg.

Dinner - classic beef burger with chilli chips

Preheat the oven to 200°C, fan 180°C, gas mark 6. Cut 1 butternut squash into chunky chips. Mix together 5g garlic granules, 1 tsp cayenne pepper, ½ tsp chilli flakes & sprinkle over the chips in a large roasting tin. Mist with cooking spray then toss to coat. Bake for 35-40 minutes. Meanwhile mix ½ chopped onion, 500g extra lean fat beef mince (5%) & 1 lightly beaten egg until combined. Shape the mixture into 4 patties about 2cm thick. Mist a frying pan with cooking spray & put over a medium heat. Cook the burgers for 15 mins, turning occasionally, until cooked through. Serve each burger in a medium burger bun with lettuce, sliced red onion, gherkin & tomato, with the butternut squash chips on the side.


Boiled egg with spinach, 150g 0% fat natural Greek yoghurt with chopped fruit, 20g bag Metcalfe's Sweet 'n Salt Popcorn.

A taste of what's in store...

Here are just a few of the recipes our expert nutritionists have hand-picked for your 5-day meal plan.

What happens when I sign up?

When you join WW, you'll take a personal assessment around your lifestyle and food preferences, and we'll use your answers to match you to a food plan that fits your life. We'll also give you a personalised SmartPoints® Budget to spend any way you like!

You'll enjoy eating a range of healthy, delicious foods as you learn how lose weight and keep it off. Plus, our award-winning, easy-to-use app and 24/7 support from our Coaches and member community will keep you inspired and motivated along the way.