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28 day weight watchers meal plan for printing

Want to lose weight quickly but are not satisfied with current diets? It’s time to try something different. With the 28-day Weight Watchers meal plan for printing, you can enjoy delicious, nutritious meals while still losing weight and reaching your health goals.

Here, I’ll provide a comprehensive meal plan that includes breakfast, lunch, snacks, and dinner for each day of the week. I’ll also give you some tips and tricks for staying on track and making the most of your Weight Watchers journey. So, if you’re ready to say goodbye to restrictive diets and ready to a sustainable lifestyle change, keep reading. The 28-day Weight Watchers meal plan is here to help you gain your weight loss goals without sacrificing taste or satisfaction.

Do Weight Watchers Work?

Yes, it does. Weight loss requires consuming fewer calories than you burn. The WW method of assigning points to foods is a simple way to steer you towards eating healthier, nutrient-dense, lower-calorie foods.

Processed, fried, and high-sugar foods are rich in calories and will cost you many points. WW points allow you to eat healthy foods while leaving room for “fun” foods. Without tracking calories, it allows you to reduce your intake.

WW also has a staff of nutritionists and behavior coaches who continually update the dietary guidelines to ensure you’re always getting the appropriate information on what’s good and what isn’t.

The positive effects of eating well

The food we eat can impact everything that happens in our body, like how cells grow, swelling, breaking down food, and rest. If we eat healthy for just 28 days, we will not only look better, but also feel much better.

What exactly does ‘eating well’ mean?

Eating healthy means feeding your body the vitamins and minerals it needs to work well. This involves eating lots of fruits and veggies, whole grains, lean meat, good fats and water, and having less processed food, salt, fatty foods and sugar.

But eating healthy is not just about the type of food we eat; it’s also about how we eat. It’s important to have regular meals and to take your time to enjoy your food, instead of eating quickly at your desk or on the go.

Making different food choices and changing your eating habits will have a big impact on your health and how you feel and appear. What differences should you anticipate in a month’s time?

How Does Weight Watchers Work?

Weight Watchers offers several strategies to help people lose weight, including a tailored points system, community-based support networks, and coaching.


The Weight Watchers diet programmes emphasize community; members can access a support network with other people trying to reduce weight. The firm believes this is critical for short-term and long-term weight loss results.

Dieters benefit from continual positive reinforcement from the support system, which can make their weight reduction journey less difficult. Members of Weight Watchers attend monthly meetings, learn about nutrition and exercise, and track their weight loss success.

Those who weigh at least five pounds (kg) more than their minimum weight can join Weight Watchers. Meetings can be accessed online by anyone unable to attend in person.


Weight Watchers provides one-on-one coaching, a personalized action plan, and group meetings. A personal coach can assist clients in developing strategies that fit their lifestyles and habits. Members can contact their coaches via the WW app and website anytime.

Personal Points

The Weight Watchers programme doesn’t restrict dieters to specific meals. Instead, they use a points system to track their diet. People are held accountable for their daily weight loss exercises. Members can record smart points on their mobile devices.

Personal Points are used in Weight Watchers plans. The plan includes Smart Points and Zero Point foods and beverages that do not count against a person’s budget.

Smart Points are the nutritional value of a food. Each food is assigned a

Smart Point value depends on its saturated fat, calorie, sugar, and protein composition. Depending on the person’s plan, the types of Zero Point foods and drinks will vary.

Smart Points for foods heavy in sugar and saturated fat will be higher. In contrast, those high in fiber, protein, and unsaturated fat will be lower.

WW assigns higher Smart Points to the following foods:

  • sugary cereal
  • fatty meat
  • cheese
  • chips
  • high-fat dairy

The following foods have a lower Smart Points value:

  • lean meat
  • oats
  • avocado
  • pretzels
  • low- and no-fat dairy

A person who eats lower-point foods can eat more in a day before going over their daily limit. Based on how much weight you want to lose, people try to reach their goals within a certain number of points.

You can save up to four Smart Points to add to your weekly Smart Points budget with the extra Smart Points points. The plan is meant to be open and doable.

The points system encourages people to eat less sugary and fatty foods and more fruits, vegetables, and lean protein. It also gets people to stop thinking some things are bad. Most Zero Point foods are in plans with big Smart Point budgets. The most Zero Point foods will be in plans with smaller Smart Point budgets.


Members can reach their target weight after an initial weight loss period. Their Personal Points budget will increase as they enter a maintenance period. In the maintenance period, WW recommends weighing yourself once a week (or once a month at the very least).

During the maintenance period, people can modify their daily Personal Points. During the maintenance period, WW recommends the following adjustments for weight loss and gain:

  • 1 lb weight loss: Budget 3 points per day.
  • 1 lb weight gain: Add 3 points to the daily budget.
  • Stable weight: Keep the Personal Plans budget the same.

When a person’s weight remains stable for four weeks, they have likely found the proper Personal Points budget.

Weight Watchers suggests an intervention weight of 3-5 pounds above the target weight signals when a person has drifted from their target weight. WW app or website users can contact coaches for help moving from maintenance to weight loss.

Who are Weight Watchers for?

Anyone is welcome to join WW. It is appropriate for anyone who wants to reduce, maintain, or learn how to live a healthy lifestyle.

A person can use the WW website to take a questionnaire to determine whether membership suits them.

Benefits of Weight Watchers

Flexible and Personalized:

A Weight Watchers program uses a points system to track a member’s intake while offering flexibility in what they eat. A customized program considers each individual’s unique goals, lifestyles, and preferences.

Access to Support:

WW members can access virtual or in-person meetings to stay accountable and motivated.

Emphasis on Healthy Habits:

The program encourages healthy habits, including eating vegetable and fruit , exercising regularly, and getting enough sleep. Doing so can support our well-being and promote long-term behavior changes.

Encourages Mindful Eating:

Mindful eating encourages individuals to develop a healthier relationship with food.


The Weight Watchers program is a scientifically-based program that assists people in losing weight and improving their health.

The drawback of Weight Watchers


There is a cost associated with the program, especially if you choose to attend in-person meetings or access additional resources.

Focus on Weight:

It may not be appropriate for everyone, as its emphasis on weight loss can create negative stereotypes about food and body image.

Point System:

When it comes to following the points system, some individuals may find it confusing or challenging, especially if they have a history of disordered eating.

Requires Time and Effort:

To participate in the program, participants must track their food intake, attend meetings, and change their lifestyles, which may only be feasible for some.

Not a One-Size-Fits-All Solution:

Many factors influence weight loss and healthy habits, including genetics, medical history, and socioeconomic status.

Best Foods For Weight Watchers

WW picked Zero Point items to assist members in choosing foods high in fiber, vitamins, minerals, and other nutrients. Consuming these foods will keep you full, which is always a bonus when trying to reduce weight. Foods with zero points include:

  • Non-starchy veggies
  • Fruit
  • Fat-free yogurt and cottage cheese
  • Eggs
  • Fish and shellfish
  • Poultry
  • Tofu and tempeh
  • Corn and popcorn
  • Beans, peas, and lentils

Avoid Food in Weight Watchers Diet

With Weight Watchers, members can eat food without much-processed sugar or saturated fat.

  • sugary drinks
  • Fast Food
  • Can Food
  •  Any deep-fried items
  • processed meats
  • candy
  • cakes and cookies

Weight Watchers allows members to eat any food within their Points.

28-Day Weight Watchers Meal Plan For Printing

Now, I am giving you a 28-day Weight Watchers meal plan for printing, making your diet more manageable.

Day Breakfast With Point Lunch With Point Snakes with point Dinner With Point Total Point
1 Individual Egg and Spinach Bowl (2 points) Skinny Taco Lettuce Boats (3 points) Snack: Southwestern Kale Chips (5 points Roast Beef with Seared Pineapple and Side Salad (11 points) 21 points
2 Slow Cooker Hot-Chocolate Steel-Cut Oatmeal (6points) Slow Cooker Fiesta Chicken Soup (4 points) Pretzel Stack (5 points) Stuffed Bell Peppers (7 points)


3 Skinny Strawberry Banana Bread (4 points) Grilled Chicken and Blueberry Salad (9 points)


Oven-Baked Zucchini Chips (3 points) Skinny Chicken Taquitos (5 points) with Skinny Mexican Rice (4 points) 25
4 Egg and Veggie Muffins (6 points) Hearty Kale Salad (6 points) Baked Apple Chips (2 point) Clean Eating Pizza Lasagna Rolls (7 points) 21
5 Skinny Strawberry Yogurt (5 points) Mediterranean Tuna Salad (6 points) Kale Slaw with Toasted Walnuts (6 points) Turkey Meatloaf Cupcakes with Mashed Potatoes (10 points) 27
6 Smoothie (6 points) Skinny Taco Salad in a Jar (6 points) Baked Onion Rings (3 points) Pasta Puttanesca with Baby Spinach (9 points) 24
7 Vanilla Quinoa and Roasted Blueberry Breakfast Bowl (8 points) Zucchini Bell Pepper Pizza (3 points) Slow Cooker Balsamic Chicken (4 points) Slow Cooker Skinny Applesauce (5 points) 20
8 Protein Frittata (2 points) Chicken Salad (6 points) Lime Popsicles (5 points) Lemon Chicken Breasts with Asparagus and Salad (11 points) 24
9 Berry Parfait (11 points) Pasta Salad with Pesto, Mozzarella and Tomatoes (4 points) Meaty Veggie Roll Ups (1 point) German Schnitzel, (5 points) 21
10 French Toast Casserole (8 points) Super food Salad (6 points) Bell Pepper Nacho Boats (4 points) Asian Salad with Crispy Chicken (5 points) 23
11 Banana-Walnut Bran Muffins (10 points) Chicken and Crisp Veggie Sandwich (8 points) Almond Butter and Banana Sandwiches (5 points) Blackened Sockeye Salmon (5 points) 28
12 Fried Eggs with Mushrooms and Brussels Sprouts (4 points) Clean Eating Nut Butter and Jam Sandwich (5 points) Cranberry Pumpkin Seed Granola (7 points) Mediterranean Penne with Sundried Tomatoes (9 points) 25
13 Crestless Spinach Quiche with Sundried Tomatoes (4 points) Mushroom and Steak Fajita Sandwiches (6 points) Quinoa Crisp & Berry Parfait (6 points) Caribbean Mango Chicken Burgers (10 points) 26
14 Slow Cooker Sweet Potato Oatmeal (6 points) Chickpea and Tomato Salad with Grilled Chicken (8 points) Chocolate Peanut Butter Protein Smoothie (7 points) Slow Cooker Herb Chicken and Vegetables (5 points) 26
15 Protein Salmon and Eggs on Toast (6 points) Chicken Florentine Casserole (7 points) No-Bake Lemon Berry (5 points) Skinny Banana Split Protein Smoothie (8 points) 26
16 Pram and Red Pepper Mini Frittatas (3 points) Veggie & Pesto Sandwich (8 points) Almond Joy Pizzert Babies (4 points) Blackened Skirt Steak BLT Salad (8 points) 23
17 Oatmeal (8 points) Overstuffed Veggie Sandwich (12 points) Peanut Butter Banana Cups (3 points) Asian Salad with Crispy Chicken (5 points) 28
18 Old-Fashioned Pancakes (5 points) Chickpea Cucumber Salad (5 points) Spicy Pumpkin Hummus (1 point) Cheesy Chicken Enchilada Bake (14 points) 25
19 Crestless Asparagus Quiche (2 points) Healthiest Greek Salad (8 points) Classic Cucumber and Tomato Salad (3 points) Zucchini Ribbon Salad with Pine Nuts and Parmesan Shavings (7 points) 20
20 French Toast Casserole (9 points) Tomato, Hummus, and Spinach Salad Sandwich (7 points) Peanut Butter Yogurt Honey Dip (3 points) Chicken Salad Sandwich with Bok Choy, Red Grapes and Walnuts (9 points) 28
21 Sweet Potato Pancakes (4 points) Jalapeno Tuna Lime Salad (7 points) Slow Cooker Turkey Stew (4 points) Caramel Pumpkin Spice Popcorn (6 points) 21
22 apple cinnamon oatmeal (7 points) Taco Salad (6 points) 3 Ingredient Peanut Butter Cups (5 points) Italian Bulgur Pilaf with Toasted Pine Nuts (9 points 27
23 Slow Cooker Sweet Potato Oatmeal (6 points) Chickpea and Tomato Salad with Grilled Chicken (8 points) Chocolate Peanut Butter Protein Smoothie (7 points) Slow Cooker Herb Chicken and Vegetables (5 points) 26
24 Potato, Apple, and Gruyere Tart (7 points) Crockpot Cauliflower Fried Rice (5 points) No-Bake Almond Cranberry Energy Balls (5 points) Spinach Sauté with Pine Nuts and Golden Raisins (2 points) with Crockpot Low-fat Beef Stew (7 points) 26
25 Crestless Asparagus Quiche (2 points) Healthiest Greek Salad (8 points) Classic Cucumber and Tomato Salad (3 points) Zucchini Ribbon Salad with Pine Nuts and Parmesan Shavings (7 points) 20
26 Toast with Peaches, Cream Cheese, and Honey (5 points) Chicken Chili (6 points) No-Bake Almond Joy Cookies (9 points) Honey Dijon Glazed Salmon with a Hint of Lemon (6 points) 26
27 Three Seed Berry Parfait (6 points)

Lunch: Dinner: Snack:

Snow Peas with Pecorino Cheese, Pine Nuts & Honey (7 points) Sweet and Spicy Nuts (5 points) Slow Cooker Lentil & Veggie Stew (7 points) 25
28 Super foods Smoothie (5 points) Black Bean Flatus (7 points) Chocolate Coconut Almond Balls (4 points) Zucchini Lasagna (12 points) 28

Final Words

Having a good meal plan can be very helpful when starting to lose weight.With our 28-day Weight Watchers meal plan, you’ll have a variety of delicious and nutritious meals at your fingertips, making it easier to stay on track with your goals.

From breakfast to dinner, each day is carefully planned to ensure you get the right mix of nutrients while enjoying delicious food. Whether you’re new or a long-time follower of Weight Watchers, this meal plan will give you the tools and help you need to succeed.

So why delay? Download our 28-day Weight Watchers meal plan for printing today and start living healthier. 28 day weight watchers meal plan for printing


How much weight can you lose in 30 days on Weight Watchers?

It says on the WW website that users can expect to lose 1-2 pounds per week or 4-8 pounds per month.

Are you hungry on Weight Watchers?

At the start, there is a time for getting used to things. People on Weight Watchers say they often feel hungry at the program’s start, just like many other healthy eaters. They’ve been overeating for years. In the first two weeks, you get used to your new foods.

How much weight can you lose in 28 days?

According to the Centers for Disease Control and Prevention, a reasonable and healthy weight-loss goal is one to two pounds per week. If you stick to a rigorous schedule, you can expect to shed anywhere from four to eight pounds in a span of one month, and even up to 10 pounds.



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