7 Day Weight Watchers Freestyle Meal/Menu Plan Using Only 0 Point Foods

 

If you liked the 5 day Weight Watchers Freestyle Menu Plan or the 3 day Weight Watchers Freestyle Menu Plan using only 0 Point Foods, guess what? Here is a 7 Day Weight Watchers Freestyle Meal/Menu Using Only 0 Point Foods! All the recipes will be printable so fill that paper tray and let’s start printing.

Remember, I am not saying that you should follow a 7 Day 0 Point Menu, but I want to give you a baseline to use your points. Feel free to add full fat cheese, mayonnaise, butter, oil, breads, etc. This is just a bare bones menu for you to get some ideas.

MONDAY

Breakfast: Breakfast Pumpkin Casserole (RECIPE FOLLOWS)

Lunch: Grilled Chicken Tenderloins + Grilled Onions and Peppers with Melon Salsa (RECIPE FOLLOWS)

Dinner: Broiled Shrimp and Scallops + Sweet Pineapple Cauliflower Rice (RECIPE FOLLOWS)

Breakfast Pumpkin Casserole

3 Large Eggs

2 Large Egg Whites

2.5 Cups of Canned Pumpkin (Not Pie Filling)

1/4 cup of Granulated Splenda

2 Teaspoons of Pumpkin Pie Seasoning

1/2 Cup of Skim Milk

Pinch of Baking Powder

Pinch/Sprinkle of Ground Cinnamon

Butter Flavored Vegetable Spray

DIRECTIONS:

1. Preheat oven to 375 degrees.
2. Spray a pie plate with Butter Flavored Vegetable Spray.
3. Mix all remaining ingredients with an electric mixer EXCEPT egg whites and cinnamon.
4. In a separate bowl, beat egg whites until stiff peaks form. Here’s an easy tutorial showing how.
5. Pour pumpkin mixture into a pie plate and spread evenly.
6. Spoon egg whites on top of pumpkin mixture evenly. Top with sprinkle/pinch of cinnamon.
7. Bake for 30-45 minutes until center of pumpkin casserole is set.
8. This makes 5 servings at 0 Freestyle Points each. Enjoy!

PRINTABLE

Melon Salsa

2 Cups of Seedless Watermelon

1 Cup of Cantaloupe (Seeded)

1 Cup of Honeydew (Seeded)

Small can of Dole No Sugar Added Pineapple Tidbits in Water, Drained

1 Each Green, Yellow, Red Pepper, Cubed Small and Seeded

1 Jalapeno Pepper, Seeded and Minced Small

4 Scallions, Chopped

Cracked Black Pepper, Sea Salt to Taste

DIRECTIONS:

1. Combine everything and let sit in refrigerator about 8 hours for flavors to combine.
2. This entire recipe is 0 Freestyle Points.

PRINTABLE

Sweet Pineapple Cauliflower Rice

3 Bags of Cauliflower Rice, Cooked

1 Can of Dole No Sugar Added Pineapple Tidbits in Water, Drained

2 Tablespoons of Real Bacon Bits

1 Cup of Snow Peas, Cooked

3 Tablespoons of Reduced Sodium Soy Sauce

DIRECTIONS:

1. Cook cauliflower rice and peas according to package directions and combine into a large bowl
2. Combine all remaining ingredients.
3. This makes about 4 Servings at 0 Freestyle Points each.

PRINTABLE

TUESDAY

Breakfast: Same as yesterday

Lunch: Ground Turkey Breast Fajita Rice Bowl (RECIPE FOLLOWS)

Dinner: Bombay Shrimp and Red Lentils (RECIPE FOLLOWS)

Ground Turkey Breast Fajita Rice Bowl

Warmed Leftover Sweet Pineapple Cauliflower Rice (Previous Recipe)

2 Pounds of Ground Turkey Breast, Cooked

1 Each Red Onion, Green, Yellow & Red Bell Pepper, Sliced into Strips

3 Teaspoons of McCormick Fajita Seasoning

2 Limes, Juiced

Bunch of Fresh Cilantro or 2 Teaspoons Dried Cilantro

Vegetable Cooking Spray

Fat Free Greek Plain Yogurt, Fresh 0 Point Salsa to Taste

DIRECTIONS:

1. Reheat Sweet Pineapple Cauliflower Rice (previous recipe). Divide into 4 bowls.
2. In a large saute pan that has been sprayed with Vegetable Cooking Spray, add pepper strips and onion and saute until crisp tender.
3. Add turkey breast and saute along with pepper mixture – adding water if necessary to avoid sticking.
4. Sprinkle Fajita Seasoning on top of turkey mixture and stir to combine.
5. Squeeze lime juice over turkey mixture and if using dried Cilantro add it now. If using fresh Cilantro, add that on top of completed rice bowl.
6. Arrange rice into 4 bowls and then add turkey mixture on top. Finish with dollops of Fat Free Greek Yogurt and 0 Point Fresh Salsa.
7. Makes 4 large servings at 0 Freestyle Points each. Enjoy!

PRINTABLE

Bombay Shrimp with Red Lentils

2 Shallots, Chopped

3 Garlic Cloves, Chopped

2 Teaspoons of Ground Ginger

1.5 Teaspoons of Garam Masala

3 Plum Tomatoes, Chopped

2 Pounds of Peeled Large Shrimp

1 Cup of Dried Red Lentils

3 Cups of Spinach

Salt/Fresh Ground Pepper to Taste

Vegetable Cooking Spray

DIRECTIONS:

1. In a deep large saute pan that has been sprayed with Vegetable Cooking Spray, saute garlic and shallots. Add 1 teaspoon of ground ginger too. Cook until shallot gets softer (about 2 minutes). Add tomatoes and 1/2 teaspoon of garam masala, pinch of salt and some fresh ground pepper. Keep stirring and cooking until tomatoes soften – about 2 more minutes.
2. Stir the lentils into the tomato mixture along with 3 cups of water. Bring to simmer and cook while stirring about 15 minutes or until lentils are tender and have thickened.
3. In a separate bowl combine shrimp and remaining teaspoon of ginger, 1 teaspoon of garam masala and a pinch more of salt and some ground pepper. Let sit for about 10 minutes.
4. In a separate skillet that has been sprayed with Vegetable Cooking Spray, add shrimp and cook while stirring about 5 minutes or until shrimp is cooked through.
5. Stir the bunch of spinach into the lentil mixture until it wilts. Add more salt/pepper to taste.
6. Divide among 4 bowls and top with the shrimp mixture.
7. This makes 4 Servings at 0 Freestyle Points each. Enjoy!

PRINTABLE

WEDNESDAY

Breakfast: Cheesy Canadian Baked Eggs (RECIPE FOLLOWS)

Lunch: Cauliflower Caesar Salad

Dinner: Spicy Corn and Black Bean Stuffed Chicken Breasts (RECIPE FOLLOWS)

Cheesy Canadian Baked Eggs

6 Large Eggs

9 Slices of Canadian Bacon

1.5 Cups of Kraft Fat Free Cheddar Cheese, Divided

12 Teaspoons of Fat Free Half & Half, Divided

Salt/Fresh Cracked Black Pepper to Taste

Vegetable Cooking Spray

DIRECTIONS:

1. Spray a Jumbo Muffin Pan with Vegetable Cooking Spray.
2. In each muffin well, add 1.5 slices of Canadian Bacon.
3. On top of bacon, add 1/4 cup of Kraft Fat Free Shredded Cheese into each muffin well.
4. Break 1 egg into each muffin well on top of cheese and add 2 Teaspoons of Fat Free Half & Half as well. Add Salt/Pepper to Taste on top of each egg.
5. Bake in a 375 degree oven for about 15 minutes. You can add more/less time according to how you like your eggs cooked.
6. Serves 6 at 0 Freestyle Points per serving. Enjoy!

PRINTABLE

Spicy Corn and Black Bean Stuffed Chicken Breasts

4 Skinless Boneless Chicken Breasts

Salt/Pepper to Taste

Vegetable Cooking Spray

Chicken Broth (for grilling to prevent sticking)

1/4 Cup of Kraft Fat Free Shredded Cheddar Cheese

1/2 Cup of Frozen Corn, Thawed

1/4 Cup of Black Beans (Canned), Rinsed & Drained

1 Teaspoon of Dried Cilantro

Tabasco Sauce to Taste

DIRECTIONS:

1. With a sharp knife, cut a pocket horizontally through the side (BUT NOT THROUGH) the opposite side of the chicken breast cutlet. Season each breast with salt and pepper. Here’s a tutorial showing how.
2. Meanwhile, spray a non stick grill pan liberally with vegetable cooking spray over high heat. (If you need to, add some chicken broth to the pan to prevent sticking when grilling breasts in Step 5).
3. In a separate bowl, combine cheese, corn, beans, cilantro and Tabasco and stir to combine.
4. Spoon cheese filling into the side pockets of the chicken.
5. Put filled breasts into hot pan and grill over medium heat – about 20 minutes.
6. Chicken should be about 165 degrees F when done.
7. This entire recipe serves 4 and is 0 Freestyle Points.

PRINTABLE

THURSDAY

Breakfast: Same as Wednesday

Lunch: Summertime Loaded Chicken Soup (RECIPE FOLLOWS)

Dinner: Mexicano Stuffed Peppers

Summertime Loaded Chicken Soup

1 Each Red & Green Pepper, Seeded and Chopped Small

Red Onion, Chopped Small

1 Jalapeno Pepper, Seeded and Minced

2 Cloves of Garlic, Minced

1 Can (15 oz) of White Kidney Beans, Drained

3 Cups of Shredded Cooked Chicken Cutlets

4 Cups of Chicken Broth

1.5 Cups of Frozen Corn, Thawed

3 Tablespoons of Fresh Lime Juice

1 Teaspoon of Dried Cilantro

Bunch Scallions, Green Part Chopped

1 Cup of Kraft Fat Free Shredded Cheddar Cheese, Divided

Vegetable Cooking Spray

Salt/Pepper to Taste

DIRECTIONS:

1. In a large saucepan that has been sprayed with Vegetable Cooking Spray, saute peppers, garlic and onion until onion is translucent – about 5-7 minutes.
2. Add salt and pepper to taste to the vegetables.
3. Add chicken broth and drained chili beans to pot.
4. Bring to a simmer and cook about 5 minutes or until broth starts to thicken from the beans.
5. Add the cooked chicken, corn, cilantro and lime juice to bean mixture.
6. Cook for about 10 more minutes over medium heat, but not boiling.
7. Season with additional salt/pepper to taste.
8. Divide among 4 bowls and top with 1/4 cup of Fat Free Shredded Cheese in each bowl and some of the scallions as well.
9. This serves 4 hearty sized bowls at 0 Freestyle Points per serving. Enjoy!

PRINTABLE

FRIDAY

Breakfast: Bananarama Maple Pancakes

Lunch: Summertime Loaded Chicken Soup Soup from Thursday

Dinner: Asian Lettuce Wraps (RECIPE FOLLOWS), Corn on Cob with I Can’t Believe It’s Not Butter Spray (0 Points)

Asian Lettuce Wraps

2 Pounds of Ground Turkey Breast

1 Large Onion, Minced

2 Garlic Cloves, Minced

1 Can of Water Chestnuts, Drained and Chopped Small

Bunch of Green Onions (Scallions) Chopped

2 Teaspoons of Minced Pickled Ginger

2 Tablespoons of Hot Sriracha Sauce

1.5 Tablespoons of Rice Wine Vinegar

2 Tablespoons of Soy Sauce

16 Lettuce Leaves (Rinsed and Dried) Bibb Lettuce or Iceberg is best

Vegetable Cooking Spray

DIRECTIONS:

1. In a skillet that has been sprayed with Vegetable Cooking Spray, cook ground turkey breast over medium heat until browned well. Remove turkey breast to bowl.
2. To the same pan, add onion, garlic, green onions, water chestnuts, ginger, Sriracha, vinegar and soy sauce. Stir to combine over medium heat.
3. Add ground turkey breast back to pan and reheat for about 2 minutes until warmed through.
4. Add meat mixture into lettuce cups/wraps.
5. This serves 4 people (each having 4 Lettuce Cups/Wraps) at 0 Freestyle Points Per Serving. Enjoy!

PRINTABLE

SATURDAY

Breakfast: Sunnyside Eggs Hole (RECIPE FOLLOWS)

Lunch: Grilled Sweet Curry Chicken Breast Salad (Mixed with 0 Point Creamy Dreamy Hummus instead of Mayo)

Dinner: Grilled Lemony Shrimp and Artichokes in a Packet (RECIPE FOLLOWS) Cucumber Salad with Buttermilk Chive Dip Dressing

SunnySide Eggs in a Hole

2 Large Eggs

2 Bell Pepper “Rings” or 2 Large Portobello Mushroom Caps (Gills Removed)

Vegetable Cooking Spray

Salt/Pepper to Taste

DIRECTIONS:

1. In a nonstick skillet that has been sprayed with vegetable cooking spray, heat the pepper rings or mushroom caps over medium high heat (alternating sides) until softened. You may add a few tablespoons of water to prevent sticking and to create a steam to soften the vegetable you are using.
2. After about 3 minutes, crack a large egg right into the center of the ring or on top of the mushroom cap. Add salt/pepper to taste.
3. Cook until egg is heated through over low heat or longer depending on how firm you like your eggs.
4. This recipe serves 1 person and is 0 SmartPoints on the Blue and Purple Plans and 4 SmartPoints on the Green Plan. Enjoy!

PRINTABLE

Grilled Lemony Shrimp and Artichokes in a Packet

2 Pounds Large Shrimp, Peeled & Tails Removed

2 Tablespoons of Whole Wheat Panko Bread Crumbs

1 Lemon, Thinly Sliced

1 Teaspoon Zest from the Lemon

4 Garlic Cloves, Minced

1.5 Tablespoons of Bragg’s Nutritional Yeast (Tastes just like Parmesan Cheese!)

1 Package of Frozen Artichoke Hearts, Thawed

Salt/Pepper to Taste

I Can’t Believe It’s Not Butter Spray

1/4 Teaspoon of Crushed Red Pepper Flakes

1/4 Teaspoon of Dried Parsley

1/2 Cup of Chicken Broth

Vegetable Cooking Spray

DIRECTIONS:

1. In a small skillet that has been sprayed with Vegetable Cooking Spray, add panko crumbs and stir until they are golden and getting crispy. Pour into a small bowl until cooled. Stir in the 1 Teaspoon of zest from the lemon, minced garlic and Bragg’s Nutritional Yeast. Set aside.
2. Tear off 4 large sheets of heavy duty foil wrap. Divide artichokes evenly among 4 squares.
3. Season artichokes with Salt/Pepper to taste and a lemon slice or two. Spray artichokes/lemon with I Can’t Believe It’s Not Butter Spray.
4. Season Shrimp with salt/pepper to taste and divide shrimp evenly on top of artichokes.
5. Sprinkle the top of the shrimp with the red pepper flakes and parsley. Top with a few tablespoons each of chicken broth.
6. Fold packets up well to seal – but not too tight because air must circulate to cook.
7. Grill on medium high heat for about 10 minutes.
8. Open packets and sprinkle each packet with the bread crumb mixture from Step 1.
9. Entire recipe feeds 4 people at 0 Freestyle Points each. Enjoy!

PRINTABLE

SUNDAY

Breakfast: Greek Yogurt with 1.5 Tablespoons of Fat Free Cool Whip and Fresh Strawberry Sauce (RECIPE FOLLOWS). If using the Strawberry Sauce on the yogurt, prepare the sauce a day ahead.

Lunch: Green with Envy Chilly Gazpacho

Dinner: Mexican Chicken Casserole (RECIPE FOLLOWS)

Fresh Strawberry Sauce

2 Cups of Sliced Strawberries, Hulled

2 Tablespoons of Splenda

1.5 Teaspoons of Cornstarch

1/8 Teaspoon of Vanilla Extract

DIRECTIONS:

1. Combine strawberries and Splenda and mix together.
2. Refrigerate overnight or at least 8 hours until juicy.
3. Drain strawberries reserving the juice.
4. Add water to the juice to make it about 2/3 cup and pour into a saucepan.
5. Stir in the cornstarch until mixture is smooth.
6. Bring to a boil and keep stirring for about 3 minutes.
7. Remove from heat and add in vanilla extract. Pour over the reserved strawberries and fold together. Chill about 2 hours before serving.
8. This makes about 6 good sized servings at 0 Freestyle Points each. Enjoy.

PRINTABLE

Mexican Chicken Casserole

1/2 Cup of Chicken Broth

2 Cups of Cooked Broccoli or Cauliflower Rice

1/4 Cup Chopped Onion

2 Garlic Cloves, Minced

2 Cups of Frozen Sweet Corn,  Thawed

1-14 Ounce Can of Rotel Diced Tomatoes, Undrained

1.5 Cups of Cooked Chicken Breast (Skinless)

1 Cup of Tomato Puree

1/2 Cup of Kraft Fat Free Cheddar Cheese

1/2 Tablespoon of Chili Powder & 1/2 Tablespoon of Dried Cilantro

Vegetable Cooking Spray

DIRECTIONS:

1. Spray a 2 quart casserole with Vegetable Cooking Spray.
2. In a bowl combine chicken broth and rice. Set aside.
3. In a large saucepan that has been sprayed with Vegetable Cooking Spray, cook onion and garlic over medium heat until onion is translucent. Remove from heat.
4. Stir in corn, tomatoes, chicken, tomato puree, 1/2 cup of the Fat Free Cheddar Cheese, chili powder, cilantro and rice mixture. Pour into a 2 quart casserole dish.
5. Bake uncovered for 25 minutes in a 350 degree oven or until chicken is heated through.
6. Serve with Fat Free Greek Plain Yogurt, 0 Point Fresh Salsa, Fresh Cilantro, Hot Sauce, etc.
7. Makes 4 servings at 0 Freestyle Points each. Enjoy!

PRINTABLE

There you have a 7 Day Weight Watchers Freestyle Meal/Menu Using Only 0 Point Foods along with 13 NEW printable recipes. Enjoy!

Below are ingredients and kitchen items that were helpful in making these recipes. They are all available at Amazon and if you decide to purchase one through the link below, I will receive a small percentage of the sale at no cost to you. Thank you if you do decide to purchase something.

Granulated Splenda

McCormick Fajita Seasoning Mix

Garam Masala

Dried Red Lentils

Pickled Ginger

Hot Sriracha Sauce

Bragg’s Nutritional Yeast

Whole Wheat Panko Bread Crumbs

Jumbo Muffin Pan

Non Stick Grill Pan

Salad Spinner (for Lettuce Cups)

THE BEST Vegetable Chopper

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