Get ready to feel your best with this exclusive WW meal plan. (Psst! Wine and chocolate are on the menu!)
Summer has passed and while the sunny months were filled with fun, you might be left a little bloated from holidays, barbeques and picnics. Help is at hand, however, thanks to these exclusive recipes from WW, the new Weight Watchers. What’s more, this is WW’s most flexible programme ever, and nothing is off the menu!
Building on the successful SmartPoints® system, WW gives you more freedom and flexibility than ever before, and is proven to help you lose weight and feel confident. So what are you waiting for?
The WW Weight Watchers meal plan – how it works:
Choose your meals and snacks from the ideas on these pages based on a daily allowance of 23 SmartPoints. You also get 28 extra SmartPoints to spend throughout the week on whatever you choose.
Below, you’ll find breakfasts, lunches and dinners ranging between 0 SmartPoints and 10, along with some desserts, snacks and drinks ideas. There’s a variety of fresh fruits and vegetables throughout to help you get your 5-a-day, but feel free to switch them up for your favourites.
We recommend you include ½ pint of skimmed milk a day (4 SmartPoints). This can be used over the day in tea or coffee, with cereal or as a drink. Drink plenty of fluids; between 6-8 glasses. This can include coffee, tea, milk, diet drinks and squash with no added sugar.
Sign up to WW digital or join aWW Workshop to find out your personalised SmartPoints budget. Please visit ww.com/uk/find-a-meeting or call 0345 677 7788.
So what are SmartPoints?
All food and drink has a SmartPoints value: one simple number based on the calories, protein, saturated fat and sugar it contains. Protein drives SmartPoints value down, while sugar and saturated fat drive it up. You have a personalised SmartPoints budget* and as long as you don’t overspend, you can expect to lose up to 2lb every week.
Our zero points items are healthy go-to foods that can help guide meal and snack planning. There are over 200 zero SmartPoints foods that you can eat without having to count or track them. These include:
- Most vegetables
- Most fruits
- Skinless chicken and turkey breast
- Plant-based proteins like beans (kidney, borlotti, black etc) peas, sweetcorn, chickpeas, lentils, Quorn and tofu
- Fat free plain yogurt
- All unsmoked fish and seafood
The WW Weight Watchers meal plan:
Breakfasts you can eat on the WW meal plan:
Overnight porridge pot
Serves 1. Prep 5 mins + overnight chilling. Cook 5 mins
Read more: 500 calorie meal plans for the 5:2 diet
Combine 20g porridge oats, 75ml reduced-fat coconut milk and ¼tsp vanilla extract in a bowl. Chill in fridge overnight. In a small pan place 200g blueberries, 2tsp agave syrup and 1tsp lemon juice and bring to boil. Reduce heat and simmer until mixture is thick and jammy – about 5 mins. Leave to cool and store in fridge overnight. In the morning, stir blueberry compote through the coconut porridge.
7 SmartPoints per serving
Cumin-spiced scrambled eggs with smoked salmon
Serves 4. Prep 5 mins. Cook 10 mins.
Mist a nonstick frying pan with calorie-controlled cooking spray and set over medium heat. Cook 1½ chopped shallots for 3-4 mins until soft. Meanwhile, whisk 8 eggs and 4tbsp skimmed milk with 2tsp cumin seeds and 2 crushed garlic cloves. Pour into pan and cook for 3-4 minutes until scrambled. Toast 4 x 32g flatbreads and divide between plates. Top with eggs and 160g smoked salmon, divided between plates. Season and serve with fresh coriander, lemon wedges and ½ finely chopped shallot.
5 SmartPoints per serving
Serves 1. Prep 5 mins.
Toast 2 slices WW Thick-Sliced Wholemeal bread, mash 50g avocado and spread on the toast. Top with 5 chopped cherry tomatoes, a pinch of dried chilli flakes and serve.
7 SmartPoints per serving
Lunches you can eat on the WW meal plan:
Chorizo & red pepper frittata
Serves 4. Prep 10 mins. Cook 20 mins
Preheat grill to medium. Mist a 20-22cm ovenproof frying pan with calorie-controlled cooking spray and set over a medium-high heat. Cook 75g diced chorizo for 1 min, add 2 red onions, cut into thin wedges and cook for 5 mins until onion is softened and chorizo is crisp at the edges. Add 4 sliced roasted red peppers to the pan and cook for 1 min to warm through. Next, whisk 6 large eggs and 50ml skimmed milk in a jug and season well. Pour over the chorizo mixture and gently swirl the pan to distribute evenly. Reduce heat to low and cook for 5-6 mins, until frittata is almost set. Transfer pan to grill and cook for 2-3 mins, until golden on top. Scatter over chopped parsley, then cut into quarters and serve with mixed green salad.
3 SmartPoints per serving
Roasted Veg & tuna salad
Serves 4. Prep 15 mins. Cook 35 mins.
Preheat oven to 200C, fan 180C, gas mark 6. Cut 3 mixed peppers into chunks, slice 3 courgettes into rounds and cut 2 red onions into wedges. Put in a roasting tray with 1tbsp rapeseed oil and leave for 30 mins. Set aside to cool, then mix through a 400g tin of drained and rinsed chickpeas. In a small bowl, combine a handful of torn fresh basil, 1 crushed garlic clove, 1tbsp extra virgin olive oil and juice of 1 lemon. Stir mixture through veg to coat, then add 50g spinach. Season to taste. Transfer to a serving platter and top with 2 x 160g tins drained tuna in spring water.
2 SmartPoints per serving
Three herb tabbouleh with halloumi
Serves 4. Prep 15 mins. Cook 10 mins.
Cover 250g couscous and 1tsp cumin with 350ml vegetable stock (made with ½ stock cube) and leave for 5 mins. Fluff grains with a fork and season. Stir in 200g cherry tomatoes, 1 diced cucumber, 4 chopped spring onions, 2tbsp chopped parsley and 1tbsp chopped mint and coriander. Whisk ½tbsp olive oil, ½ crushed garlic clove and zest and juice of ½ lemon, then mix with couscous. Fry 100g light halloumi and cut into chunks. Serve tabbouleh topped with halloumi and fresh parsley, mint, coriander.
9 SmartPoints per serving
Dinners you can eat on the WW meal plan:
Rigatoni with butternut squash & sage
Serves 4. Prep 10 mins. Cook 15 mins.
Put 1 litre vegetable stock (made with 2 stock cubes) into a large pan set over low heat and bring to simmer. Add 600g butternut squash (cut into 2cm cubes), 1 roughly-chopped onion and 2 chopped garlic cloves and cook for 15 mins, until the squash is tender. Drain well. Next, transfer one quarter of squash mixture to a plate and set aside. Add 3 roughly-chopped fresh sage leaves and 1tbsp grated vegetarian Italian-style hard cheese to the pan with remaining squash, onion and garlic mixture. Using a stick blender, blitz veg and cheese mixture into a smooth sauce, then cover to keep warm. Meanwhile, cook 240g rigatoni pasta according to pack instructions, adding 200g spinach during final 2 mins of cooking time. Drain, then toss pasta, spinach and the reserved cooked squash through the sauce. Scatter over some extra sage leaves and another 1tbsp of cheese to serve.
7 SmartPoints per serving
Lime & chilli marinated fish traybake
Serves 4. Prep 10 mins. Cook 10 mins.
Make the marinade by combining 80ml lime juice, 2 finely-sliced garlic cloves, 1 finely-sliced red chilli and 2tsp honey in a small bowl, then season well. Put 4 x 80g skinless pollock fillets in a shallow dish, pour over the marinade, then cover and marinate in the fridge for 10 mins. Preheat the oven to 200C, fan 180C, gas mark 6. Put 200g Tenderstem broccoli on a baking tray in a single layer, then mist with calorie-controlled cooking spray. Season well, then place the fish on top. Pour over any of the leftover marinade and bake for 10 mins. Meanwhile, cook 2 x 250g pouches microwaveable brown basmati rice according to the pack instructions, then divide between the plates. Top with the fish and broccoli and serve with1 tbsp roughly-chopped coriander.
6 SmartPoints per serving
Jerk sausages with mango salad & rice
Serves 4. Prep 15 mins. Cook 20 mins.
In a bowl, mix 100g jerk marinade and 1tbsp honey until well combined. Put 8 reduced-fat pork sausages in a shallow dish and pour over the jerk mixture, turning to coat. Heat grill to medium and line a baking tray with kitchen foil. Put sausages on prepared tray and cook under grill for 15-20 mins, turning and basting occasionally until sticky and cooked through. Meanwhile, prepare 250g pouch microwaveable white basmati rice to pack instructions and transfer to a serving bowl. Stir 400g tin drained and rinsed black beans, 1tbsp lime juice and 2tbsp chopped coriander. Season to taste. In a separate bowl, toss 1 sliced mango, 1 thinly-sliced red pepper and 160g lettuce with 1tbsp lime juice. Serve sticky sausages with rice, mango salad and lime wedges on the side.
8 SmartPoints per serving
Snacks for that late afternoon treat – including chocolate and wine!
- 1 x caramel rice cake 2SP
- 4 x Mikado milkchocolate sticks 2SP
- Walkers French Fries, any flavour (18g, from multi-pack) 2SP
- 150g 0% fat natural Greek yogurt with 15g flaked almonds and
fresh fruit 3SP
- 1 x crumpet with 1tsp marmite 4SP
- 175ml glass white wine 5 SP
- Gin and Slimline Tonic 2 SP
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