Dee Dee Does

Healthier Recipes...One Delicious Bite at a Time

Real Meals That Helped Me Get Results (No Workouts Required)

 

A collection of healthy, clean-eating meals, including grilled chicken with veggies, refried bean and cheese empanadas, ground turkey tacos, and creamy chicken soup on a white marble countertop. These meals are part of a weight loss journey without sacrificing taste.

This 8-week meal plan helped me make a huge change in a short amount of time — without starving, living at the gym, or giving up the foods I actually enjoy. Instead, I focused on real food, easy healthy meal prep, simple high-protein meals, and smart “go-to” food swaps that supported a consistent routine. This was a realistic plan built for real life (not a fad diet), and it helped everything start moving again without feeling deprived or constantly hungry.

This post contains affiliate links.

How This Meal Plan Helped Me Get Results Without Starving

Want to learn more about how points-based eating plans work and how to build your own simple, realistic meal routine? You can check out the official Weight Watchers site here for program info, plan options, and sign-up details—it’s a helpful starting point if you like structure and want a straightforward plan to follow.

 

For the first time, I’m sharing the full 8-week meal plan I personally followed—every breakfast, lunch, dinner, snack, and dessert—built around real food, simple meal prep, high-protein meals, and realistic habits that made it easy to stay consistent week after week.

Looking for a simple meal plan that feels realistic and doesn’t rely on gimmicks? This 8-week clean eating routine focuses on real food, portion awareness, and easy habits that make consistency feel doable. Whether you’re trying to get back into a steady meal routine, stay fuller with higher-protein meals, or start meal prep without feeling overwhelmed, this plan makes it simple. No starving. No guesswork. Just satisfying, healthy meals designed to fit into real life.

THIS POST CONTAINS AFFILIATE LINKS WHICH MEANS IF YOU PURCHASE SOMETHING USING THE LINKS BELOW, I WILL RECEIVE A VERY SMALL PERCENTAGE OF THE SALE FOR RECOMMENDING THE PRODUCT TO YOU. THIS IS ALL AT NO COST TO YOU. THANK YOU IF YOU DO PURCHASE SOMETHING THAT WAS USED IN MAKING THESE RECIPES.

Why This 8-Week Plan Works in Real Life

If you’ve been looking for a simple, structured meal plan that’s packed with high-protein meals and built around realistic meal prep—this is it. I designed each week around easy, satisfying meals that keep you full, use real ingredients, and don’t require complicated recipes or extreme rules. It’s perfect if you want a clean eating routine, more consistency during the week, or a meal plan that actually fits your lifestyle. No fancy recipes—just a doable plan that makes staying on track feel simple.

Grocery Staples I Used (Amazon Links)

These are the exact grocery staples I used again and again during my 8-week meal plan. Having them on hand made healthy eating so much easier!

✅ Click the links below to shop directly on Amazon. All are affiliate links, which means I may earn a small commission at no cost to you—thank you for supporting this blog!

 

PIN FOR LATER ⇓

WW (Weight Watchers) easy dinner recipe of a stuffed peppers and sauteed shrimp with mashed cauliflower – great for low-carb or keto meals

 

The Weekly Meal Plans I Followed for 8 Weeks (Real Meals, Real Routine)

These are the exact healthy meals that kept me consistent, satisfied, and on track week after week. From easy healthy meals to higher-protein options and simple clean eating ideas, this meal plan made it possible to enjoy snacks, eat filling dinners, and still stick with my routine. And yes—these healthy meal prep recipes still work today.

I kept things simple, budget-friendly, and satisfying—using zero-point foods, go-to staples, and a mix of old favorites and new recipes.

I’ve included the points for each meal, but I didn’t follow strict rules or anything extreme. Just real meals that fit my lifestyle—and they can fit yours too.

If you’re looking to stay on track, this meal prep plan includes healthy meals that are easy to prep, satisfying, and made with real food—no gimmicks or extreme diets required.

Let’s start with Week 1 — I saw a big change right away.

Week 1 Meal Plan: The Start of My 8-Week Routine

8-Week Meal Plan – Week 1 (My Best Start Week)

Monday

  • Breakfast:  (3) Sunny Side Up Eggs – Fried in Pam (0B, 6G, 0P), (2) Flora Italian Toasts (2B, 2G, 2P Points)
  • Snack: Large Melon Fruit Salad (0B, 0G, 0P)
  • Lunch: 1 Serving of Black Bean and Corn Salad (0B, 7G, 0P), 1 Can of Tuna mixed with celery, onion and mustard (0B, 1G, 0P)
  • Snack: Sugar Free Chai Tea* made with 1 cup of Skim Milk (3B, 3G, 3P)
  • Dinner: 8 oz Roast Turkey Breast (Skin Removed) (0B, 4G, 0P),  1/2 Cup of Green Peas (0B, 2G, 0P), Mashed Cauliflower with 1/2 Cup of Kraft Fat Free Shredded Cheddar Cheese and I Can’t Believe It’s Not Butter Spray (1B, 1G, 1P)
  • Snack: 34 Pieces of Baked Cheetos (4B, 4G, 4P)

Tuesday

  • Breakfast: Update:  I have a brand new, fantastically versatile flourless breakfast muffin recipe below. These muffins are so simple to whip up and each muffin has 13 Lily’s Baking Chips in it for 0 Points or feel free to add in your favorite fruit! Even better – this new recipe is just 1 Point for a super delicious and filling healthy muffin. See the printable recipe here (1B, 2G, 0P); Fruit Salad (0B, 0G, 0P), 1 Cup of Unsweetened Almond Milk (1 Point)
  • Snack: Banana Sprinkled with Cinnamon, Grapes (0B, 0G, 0P)
  • Lunch: 1 Serving of Black Bean and Corn Salad, (0B, 7G, 0P) 2 slices of Nature’s Harvest Lite (2B, 2G, 2P) + 2 ounces of OvenGold Turkey Breast (0B, 1G, 0P)
  • Snack: Cookies and Cream Quest Bar*  (4B, 4G, 4P)
  • Dinner: 8 oz of Large Shrimp over Cauliflower Rice (0P, 2G, 0P), 1/2 Cup of Peas (0B, 2G, 0P), Massive Green Salad w/Olive Garden Light Dressing*  (2B, 2G, 2P)
  • Snack: 2 Sugar Free Strawberry Jello Cups with 2 ounces of Fat Free Cool Whip (4B, 4G, 4P)

RELATED:  Over 31 WW 0 Point Lunch Recipes

Wednesday

  • Breakfast: [Same as Tuesday]  (1B, 2G, 0P)
  • Snack: Sugar Free Jello Gelatin Cup, Sliced Pineapple (0B, 0G, 0P)
  • Lunch: Massive Garden Salad w/4 ounces of Canned Tuna (0B, 1G, 0P), 1.5 Tablespoons of Ken’s Balsamic w/Honey Dressing (3B, 3G, 3P)
  • Snack: Sugar Free Chai Tea* with 1 Cup of Skim Milk (3B, 3G, 3P)
  • Dinner: Skillet “Fried” Ground Turkey Breast (8 oz) with Sliced Onions and Mushrooms w/Soy Sauce (0B, 4G, 0P), Corn on Cob (0B, 3G, 0P), Cubed Cucumber Salad w/6 Small Black Olives and 2 Tablespoons of Balsamic Glaze (2B, 2G, 2P)
  • Snack: 1 Slice of 1 Point Pumpkin Pie  (1B, 1G, 1P)

Thursday

  • Breakfast: Muffin from Tuesday’s Breakfast (1B, 2G, 0P), Fruit Cup (1B, 0G, 0P)
  • Snack: 2 Hard Boiled Eggs, Fresh Pineapple (0B, 4G, 0P)
  • Lunch: (2) Egg Salad Sandwiches (made with 2 Tablespoons of Fat Free Greek yogurt, Mustard & Dill Relish) (0B, 4G, 0P) on (2) Joseph’s Oat Bran and Whole Wheat Pitas (2B, 2G, 2P) and Lettuce, Tomato
  • Snack: Melon Fruit Salad  (0B, 0G, 0P)
  • Dinner: 6 oz Grilled Chicken Breast (Boneless & Skinless) (0B, 4G, 0P), Grilled Vegetables: Zucchini, Bell Peppers, Jalapeno, Onion, Mushrooms & Eggplant (0B, 0G, 0P), Grilled Potato Wedges (6B, 6G, 6P)
  • Snack:   2 Sugar Free Strawberry Jello Cups with 2 ounces of Fat Free Cool Whip (4B, 4G, 4P)

Related Post: Recipe for WW 0 Point Slow Cooker Italian Meat Sauce

Friday

  • Breakfast:  Personal Pan of Banana Bread, Fruit Cup (2B, 2P)
  • Snack: (2) Diet Jello w/2 tablespoons of Fat Free Reddi-Wip (0B, 0G, 0P)
  • Lunch: (3) Hard Boiled Eggs (0B, 6G, 0P) mixed with ¼ cup Rondele Lite Spreadable Cheese on 4 Flora Italian Toasts (8B, 8G, 8P)
  • Snack: Fruit Cup (0B, 0G, 0P)
  • Dinner: Huge (4) Italian Turkey (Breast) Meatballs (Made with 8 oz Ground Turkey Breast)  in 0 Point Tomato Sauce thinned with Chicken Broth over Cauliflower Rice with Green Peppers (0B, 3G, 0P) or more non-starchy vegetables of your choice that are on the zero points foods list.
  • Snack: 1 Slice of 1 Point Pumpkin Pie  (1B, 1G, 1P)

RELATED:  Here are the ALL the food substitution products (and more) of what I use to get the most out of my daily points allowance everyday.

Saturday

  • Breakfast:  1 cup Special K Red Berries Cereal w/1 cup of Skim Milk (7B, 7G, 7P)
  • Snack: Fresh Pineapple and Watermelon (0B, 0G, 0P), Quest Salted Caramel Protein Shake (3 Points)
  • Lunch: Leftovers from last night – Turkey Meatballs Over Cauliflower Rice (0B, 3G, 0P)
  • Snack: Sugar Free Chai Tea w/1 cup of Skim Milk (3B, 3G, 3P)
  • Dinner: 8 oz of Ground Turkey Breast mixed with Taco Seasoning, Red Onion, Mushrooms, Jalapenos (0B, 3G, 0P) with 1/4 Cup of Kraft Fat Free Shredded Cheddar Cheese & Salsa Verde (0B, 0G, 0P) wrapped in 2 100% Whole Wheat Flatout Bread Wraps (4B, 4G, 4P)
  • Snack: 1 Slice of 1 Point Pumpkin Pie  (1B, 1G, 1P)

Sunday

  • Breakfast: 3 Egg Omelette Mixed with Onion, Peppers, Tomato and Jalapeno with 1/4 Cup of Kraft Shredded Cheddar Fat Free Cheese (0B, 6G, 0P)
  • Snack: (2) Diet Jello w/2 tablespoons of Fat Free Cool Whip (1B, 1G, 1P)
  • Lunch: (2) StarKist Buffalo Tuna Packets spread on 4 Flora Italian Toasts (4B, 4G, 4P)
  • Snack: Fruit Cup (0B, 0G, 0P), Premier Protein Vanilla Shake (3 Points)
  • Dinner: 2 Split Chicken Breasts (skin removed) (About 7 ounces of chicken breast meat) (0B, 4G, 0P), Corn on Cob (0B, 3G, 0P) or Mixed Vegetables (0B, 0G, 0P), Baked Potato with 2 Tablespoons of Nonfat Greek Yogurt (6B, 6G, 6P)
  • Snack: 2 Sugar Free Strawberry Jello Cups with 2 ounces of Fat Free Cool Whip (4B, 4G, 4P)

RELATED: Pioneer Woman’s Football/Tailgating Party Foods REMADE for Weight Watchers

8-Week Meal Plan – Week 2 (Keeping the Momentum Going)

Monday

  • Breakfast: (3) Sunny Side Up Eggs – Fried in Pam (0B, 6G, 0P), (2) Flora Italian Toasts (2B, 2G, 2P Points)
  • Snack: Fresh Pineapple Chunks (0B, 0G, 0P)
  • Lunch:  6 oz of Canned Tuna mixed with Celery, Onion (0B, 1G, 0P) with 1 heaping tablespoon of Light Mayonnaise and Mustard (2B. 2G. 2P)
  • Snack: 0 Point Creamy Dreamy Hummus (1/4 Cup Serving) with Celery and Carrot sticks (0B, 2G, 0P)
  • Dinner: Slow Cooker Italian Meat Gravy (1 Cup Serving of Italian Meat Gravy) over Zucchini Noodles (0B, 2G, 0P), Huge Green Salad with 2 Ounces of 50% Lite Cabot Cheese (4B, 4G, 4P), 1/8 Cup of Glazed Pecans (3B, 3G, 3P), Apples and 4 Tablespoons of Light Olive Garden Dressing (2B, 2G, 2P)
  • Snack:2 cups of Creamy Vanilla Cheesecake Fruit Salad (recipe here) (4B, 4G, 4P)

Tuesday

  • Breakfast:Same as yesterday, Fruit Cup (2B, 4G, 2P)
  • Snack: Banana (0B, 0G, 0P), Weight Watchers Giant Fudge Bar (4 Points)
  • Lunch: Creamy Chicken Bacon Soup (3B, 3G, 3P), 3 oz of Ovengold Turkey Roll Ups (1B, 1G, 1P)
  • Snack: Quest Bar (4B, 4G, 4P)
  • Dinner: Sweet n Sour Hot Dog Stir Fry (Using (3) Hebrew National 97% Fat Free Franks) (3B, 3G, 3P) over Cauliflower Rice, Massive Green Salad with 4 Tablespoons of Olive Garden Light Dressing (2B, 2G, 2P)
  • Snack:  2 Sugar Free Strawberry Jello Cups with 2 ounces of Fat Free Cool Whip (4B, 4G, 4P)

RELATED:  Over 100 WW Freestyle 0 Point Recipes

Wednesday

  • Breakfast: Personal Pan of Banana Bread, Fruit Cup (2B, 2P)
  • Snack: 3 Hard Boiled Eggs (0B, 6G, 0P)
  • Lunch: Same as yesterday: Creamy Chicken Bacon Soup (3B, 3G, 3P), 3 oz of Ovengold Turkey Roll Ups (0B, 1G, 0P)
  • Snack: Sugar Free Chai Tea with 1 Cup of Skim Milk (3B, 3G, 3P)
  • Dinner: 2 Ingredient Dough Recipe (Making Empanadas with Fat Free Refried Beans, Tabasco Sauce, 1/4 Cup of Kraft Fat Free Shredded Cheddar Cheese) (6B, 6G, 6P), Corn on Cob (0B, 3G, 0P)
  • Snack:2 cups of Creamy Vanilla Cheesecake Fruit Salad (recipe here) (4B, 4G, 4P)

RELATED: WW Low Point and 0 Point Seafood Recipes

Thursday

  • Breakfast: (3) Sunny Side Up Eggs – Fried in Pam (0B, 6G, 0P), (2) Flora Italian Toasts (2B, 2G, 2P Points)
  • Snack: Apple with 3 Teaspoons of Peanut Butter (3B, 3G, 3P)
  • Lunch: (2) Egg Salad Sandwiches (Made with 2 Tablespoons of Hellmann’s Light Mayonnaise + Dill Relish) (2B, 6G, 2P) on 2 Joseph’s Heart Friendly Pitas (3B, 3G, 3P)
  • Snack: Fruit Salad (0B, 0G, 0P)
  • Dinner: 8 oz Turkey Breast Hamburgers oven baked (0B, 4G, 0P), (2) Corn on Cobs (0B, 7G, 0P), Cup of Unsweetened Applesauce with Cinnamon Sugar (Made with Swerve) (0B, 0G, 0P)
  • Snack: 2 Nature Valley Oat & Honey Granola Biscuits (7B, 7G, 7P)

RELATED: WW Low Point and 0 Point Seafood Recipes

Friday

  • Breakfast:   1 cup Special K Red Berries Cereal w/1 cup of Skim Milk (7B, 7G, 7P)
  • Snack: (2) Bananas (0B, 0G, 0P)
  • Lunch: ¼ cup Rondele Lite Spreadable Cheese on 4 Flora Italian Toasts (8B, 8G, 8P), 3 ounces of Ovengold Roasted Turkey Breast Rollups (0B, 1G, 0P)
  • Snack: Sugar Free Chai Tea w/1 cup of Skim Milk (3B, 3G, 3P)
  • Dinner: Chicken Breast (6 oz) (0B, 4G, 0P) Salad with Apples, Green Onion and 1/8 Cup of Reduced Sugar Cranberries (2B, 2G, 2P) with 2 Tablespoons of Light Mayonnaise Mixed with 2 Tablespoons of Greek Fat Plain Nonfat Yogurt (2B, 2G, 2P)
  • Snack: Banana “Ice Cream” with 2 Tablespoons of Jimmies (3B, 3G, 3P)

Saturday

  • Breakfast: Same as yesterday
  • Snack: Watermelon (0B, 0G, 0P)
  • Lunch: Leftover Chicken Salad from Dinner (4B, 8G, 4P)
  • Snack: Sugar Free Chai Tea w/1 cup of Skim Milk (3B, 3G, 3P)
  • Dinner: Quart of Wonton Soup (7B, 7G, 7P), Broccoli with Garlic Sauce over Cauliflower Rice (3B, 3G, 3P)
  • Snack: Banana “Ice Cream” with 2 Tablespoons of Jimmies (3B, 3G, 3P)

Sunday

  • Breakfast:  Egg Frittata with Spinach, Peppers, Onions & 1/4 Cup of Kraft Fat Free Cheddar Cheese (0B, 4G, 0P)
  • Snack: (2) Diet Jello w/2 tablespoons of Fat Free Reddi-Whip (0B, 0G, 0P)
  • Lunch: (2) StarKist Buffalo Tuna Packets spread on 4 Flora Italian Toasts (4B, 4G, 4P), Mango (0 Points)
  • Snack: Watermelon & Banana (0B, 0G, 0P)
  • Dinner: 8 Ounce Chicken Cutlet (Pan Fried using Pam) (0B, 4G, 0P), Corn on Cob (0B, 2G, 0P), Unsweetened Applesauce (0B, 0G, 0P)
  • Snack: (3) Sourdough Hard Pretzels with Dijon Mustard (8B, 8G, 8P)

RELATED:  How I Broke My Weight Loss Plateau on WW

8-Week Meal Plan – Week 3 (A Big Momentum Week)

Monday

  • Breakfast:  (3) Scrambled Eggs Fried in Pam (0B, 6G, 0P), (1) Dietz & Watson Canadian Bacon Slice (0B, 0G, 0P),  Banana (0B, 0G, 0P)
  • Snack: Orange, (2) Borden Fat Free Sharp Cheese Slices (1B, 1G, 1P)
  • Lunch:  2 Packets of Hot Buffalo Starkist Tuna Mixed with celery, onion (2) and 2 Tablespoons of Hellmann’s Light Mayonnaise (2B, 2G, 2P)  6 Stalks of Celery with 2 Tablespoons of Light Rondele Spread (2B, 2G, 2P)
  • Snack: Air Popped Popcorn (2 cups) (2B, 2G, 0P)
  • Dinner: 6 Ounces of Sauteed Ground Turkey Breast with Peppers & Onions (0B, 3G, 0P) on Ole Extreme Wellness Spinach Tortillas (2B, 2G, 2P), 2 Ears of Corn on Cob (0B, 7G, 0P)
  • Snack: Decadent Vanilla Cheesecake (1B, 1G, 1P)

RELATED:  WW Copycat Olive Garden Recipes

Tuesday

  • Breakfast:  Personal Pan of Banana Bread, Fruit Cup (2B, 2G, 2P)
  • Snack: Packet of Emerald 100 Calorie Peanuts (3B, 3G, 3P)
  • Lunch: Avogolemo Soup, Mini Bagel (3B, 3G, 3P)
  • Snack: Fruit Salad (0B, 0G, 0P)
  • Dinner: Shrimp (8 oz)  and Broccoli Stir Fry over Cauliflower Rice (0B, 1G, 0P)
  • Snack: Banana “Ice Cream” with 2 Teaspoons of Sprinkles (2B, 2G, 2P) + 100 Calorie Pack of Nabisco Oreo Thin Crisps (4B, 4G, 4P)

Wednesday

  • Breakfast: (2) Mini Bagels (6B, 6G, 6P) with I Can’t Believe It’s Not Butter Spray
  • Snack: 3 Hard Boiled Eggs (0B, 6G, 0P)
  • Lunch: Same as yesterday (3B, 3G, 3P)
  • Snack: Sugar Free Chai Tea with 1 Cup of Skim Milk (3B, 3G, 3P)
  • Dinner: 2 Ingredient Dough Recipe (Making Calzones!) (10B, 10G, 10P)
  • Snack: Decadent Vanilla Cheesecake (1B, 1G, 1P)

Related Post: Recipe for WW Amish Apple Pandowdy

Thursday

  • Breakfast: 3 Sunny Side Up Eggs over 3 Flora Italian Toasts (3B, 9G, 3P)
  • Snack: Pineapple (0B, 0G, 0P)
  • Lunch: Cauliflower Pineapple “Fried” Rice Bowl (2B, 2G, 2P)
  • Snack: Banana & Orange (0B, 0G, 0P)
  • Dinner: (2) 4 oz Turkey Breast Hamburgers baked in oven (0B, 4G, 0P) (2) Corn on Cobs (0B, 7G, 0P), Unsweetened Applesauce with Cinnamon Sugar (Made with Swerve) (0B, 0G, 0P), 3 oz Reduced Sugar Ketchup (2B, 2G, 2P)
  • Snack: 2 Sugar Free Vanilla Snack Cups (4B, 4G, 4P)

Friday

  • Breakfast:   1 cup Multi Grain Cheerios w/Banana in 1 cup of Skim Milk (7B, 7G, 7P)
  • Snack: Pineapple (0B, 0G, 0P)
  • Lunch: HUGE Cucumber Honeydew Salad with 1 Cup of Athenos Fat Free Crumbled Feta (1B, 1G, 1P)
  • Snack: (2) Hard Boiled Eggs (0B, 4G, 0P)
  • Dinner: Hawaiian Beef Dish (I completely altered this recipe to fit the Weight Watchers Freestyle Plan. First off, I omitted the butter and used Pam. I used 16 ounces of 99% Fat Free Ground Turkey Breast. I used 1/8 cup of Swerve Brown Sugar Blend instead of regular brown sugar. Lastly. I used Cauliflower Rice in place of white rice. (1 SmartPoint for the entire recipe on the Blue and Purple Plan, 0 Points if you want to share.  It’s 4 Points per serving on the Green Plan.
  • Snack: Decadent Vanilla Cheesecake (1B, 1G, 1P)

RELATED:  WW Instant Pot Tuna Noodle Casserole

Saturday

  • Breakfast: (2) Slices of Lite Whole Grain Bread (2B, 2G, 2P) with I Can’t Believe It’s Not Butter Spray, Fruit Cup (0B, 0G, 0P)
  • Snack: Pineapple (0B, 0G, 0P)
  • Lunch: Leftover Dinner from Friday night (1 Serving) (1B, 4G, 1P)
  • Snack: Sugar Free Chai Tea w/1 cup of Skim Milk (3B, 3G, 3P)
  • Dinner: 8 oz of Grilled Chicken Breast Cutlets (0B, 4G, 0P), Green Salad with 1 Cup of Athenos Fat Free Feta (1B, 1G, 1P) 4 Tablespoons of Olive Garden Light Dressing (2B, 2G, 2P), Asparagus Spears (0B, 0G, 0P)
  • Snack:Decadent Vanilla Cheesecake (1B, 1G, 1P)

Sunday

  • Breakfast:  3 Egg Omelette with Green Peppers, Onions & 1/4 Cup of Kraft Fat Free Shredded Cheddar Cheese (0B, 6G, 0P)
  • Snack: (2) Bananas (0B, 0G, 0P)
  • Lunch: (2) Mini Bagels (7B, 7G, 7P) with 1 Can of Tuna (0B, 1G, 0P) mixed with Celery, Onion, and 2 Tablespoons of Hellmann’s Light Mayonnaise (2B, 2G, 2P)
  • Snack: 6 Pieces of Twizzlers (7B, 7G, 7P)
  • Dinner: 8 oz of Grilled Scallops (0B, 3G, 0P), Corn on Cob (0B, 3G, 0P), Unsweetened Applesauce (0B, 0G, 0P)
  • Snack: Decadent Vanilla Cheesecake (1B, 1G, 1P), Pop Secret 100 Calorie Snack Bag Popcorn (3B, 3G, 3P)

RELATED:  25+ 0 Point WW Chicken Recipes to Die For

8-Week Meal Plan – Week 4 (Staying Consistent This Week)

Monday

  • Breakfast:  (3) Sunny Side Up Eggs Fried in Pam (0B, 6G, 0P), (1) Dietz & Watson Canadian Bacon Slice (0B, 0G, 0P), Grapes & Cantalope (0B, 0G, 0P)
  • Snack: Apple (2) (0B, 0G, 0P)
  • Lunch:  2 oz Hillshire Farms Ultra Thin Roast Beef (1B, 1G, 1P) w/onion and 2 Tablespoons of Hellmann’s Light Mayonnaise (2B, 2G, 2P) on Grilled Nature’s Own Butter Bread (3B, 3G, 3P) with Mustard, Dill Pickles (0B, 0G, 0P),  Cantalope (0B, 0G, 0P)
  • Snack: Air Popped Popcorn (2 cups) (2B, 2G, 0P)
  • Dinner: 8 oz of Boneless Chicken Breast Grilled with onions, red peppers, mushrooms (0B, 5G, 0P), Unsweetened Applesauce with Splenda mixed with Cinnamon (0B, 0G, 0P), Steamed Green Beans with I Can Believe It’s Not Butter Spray (0B, 0G, 0P)
  • Snack: Banana “Ice Cream” with 2 Tablespoons of Jimmies (3B, 3G, 3P)

Tuesday

  • Breakfast:  Same as Monday: (3) Sunny Side Up Eggs Fried in Pam (0B, 6G, 0P), (1) Dietz & Watson Canadian Bacon Slice (0B, 0G, 0P), Grapes & Cantalope (0B, 0G, 0P)
  • Snack: Apple (2) in Microwave with Splenda, Cinnamon & Nutmeg  (0B, 0G, 0P)
  • Lunch: 1 Cup of Canned Vegetarian Chili (2B, 5G, 2P), 2 Ingredient Dough Roll (2B, 2G, 2P)
  • Snack: Goodness Knows Bar (6B, 6G, 6P)
  • Dinner: 8 oz of Broiled Shrimp with Asparagus over Broccoli Rice (0B, 2G, 0P) with 2 Tablespoons of Whipped Butter (6B, 6G, 6P), (2) 2 Ingredient Dough Roll (4B, 4G, 4P)
  • Snack:   Yogurt Covered Raisins (1 oz Box) (7B, 7G, 7P)

RELATED: WW RECIPE FOR FROZEN YOGURT GRANOLA BARK

Wednesday

  • Breakfast: (2) Slices of Nature’s Own Butter Bread Toast with Butter Spray and Reduced Calorie Jelly (3B, 3G, 3P), 1/2 Cup of Cheerios Cereal with 1/2 Cup of Skim Milk (3B, 3G, 3P)
  • Snack: 3 Hard Boiled Eggs (0B, 6G, 0P), Goodness Knows Bar (6B, 6G, 6P)
  • Lunch: 8 oz of White Meat Cooked Chicken (0B, 5G, 0P), Grapes, Apples, Celery & Onion mixed with 2 Tablespoons of Hellmann’s Light Mayonnaise (2B, 2G, 2P)
  • Snack: Sugar Free Chai Tea with 1 Cup of Skim Milk (3B, 3G, 3P)
  • Dinner: 8 oz of Ground Turkey Breast Hamburgers (Grilled) (0B, 4G, 0P), 2 Ears of Corn on Cob (0B, 7G, 0P), Unsweetened Applesauce (0B, 0G, 0P)
  • Snack: 4 Cups of Sea Salt Boom Chika Pop Popcorn  (4B, 4G, 4P)

Thursday

  • Breakfast: 3 Sunny Side Up Eggs over 3 Flora Italian Toasts (3B, 9G, 3P)
  • Snack: Goodness Knows Bar (6B, 6G, 6P)
  • Lunch: 1/2 Cup of Canned (Drained) Black Beans (0B, 3G, 0P), Pineapple Tidbits and 1/4 Cup of Kraft Fat Free Shredded Cheddar Cheese (0B, 0G, 0P) on 2 Ole Extreme Wellness Spinach Tortilla Wraps (2B, 2G, 2P)
  • Snack: Banana (0 Points)
  • Dinner:  Ground Turkey Breast (6 oz) Tacos on (3) Ole Spinach Tortillas (6B, 6G, 6P) with 1/2 Cup of Kraft Fat Free Shredded Cheddar Cheese (1B, 1G, 1P), 1/4 cup of Fat Free Sour Cream (1B, 1G, 1P), 2 Ears of Corn on Cob (0B, 7G, 0P)
  • Snack: Cup of Fat Free Cottage Cheese w/Oranges (3B, 3G, 0P)

RELATED: WW RECIPE for no knead white bread!

Friday

  • Breakfast:   1 cup Cheerios w/Banana in 1 cup of Skim Milk (6B, 6G, 6P)
  • Snack: Air Popped Popcorn (2 cups) (2B, 2G, 0P)
  • Lunch: Huge Garden Salad with 4 of Canned Tuna (0B, 1G, 0P) and 1 Cup of Athenos Nonfat Feta Cheese (1B, 1G, 1P), 3 Tablespoons of Olive Garden Light Dressing (2B, 2G, 2P)
  • Snack: Pineapple Tidbits (0B, 0G, 0P)
  • Dinner: Cup of Wonton Soup (2B, 2G, 2P), Shrimp with Broccoli (1 Cup) (0B, 0G, 0P)
  • Snack:  Banana “Ice Cream” with 2 Tablespoons of Jimmies (3B, 3G, 3P)

Saturday

  • Breakfast:  (3) Egg Omelette with Green Peppers, Onions (0B, 6G, 0P), 1 Slice of Dietz & Watson Canadian Bacon (0B, 0G, 0P) & 1/4 Cup Kraft Shredded Fat Free Cheddar Cheese (0B, 0G, 0P)
  • Snack: Goodness Knows Bar (6B, 6G, 6P)
  • Lunch: Leftover Soup from Dinner on Friday night (2B, 2G, 2P)
  • Snack: Sugar Free Chai Tea w/1 cup of Skim Milk (3B, 3G, 3P)
  • Dinner:8 oz Grilled Chicken Cutlets (0B, 5G, 0P), Asparagus Spears with 1 Tablespoon of Whipped Butter (3B, 3G, 3P), Medium Baked Potato (5B, 5G, 0P)
  • Snack:   Belvita Breakfast Biscuits (2) (4B, 4G, 4P)

RELATED: WW chinesE TAKEOUT FAKEOUT RECIPES

Sunday

  • Breakfast:3 Sunny Side Up Eggs over 3 Flora Italian Toasts (3B, 9G, 3P),  Sugar Free Chai Tea with 1 Cup of Skim Milk (3B, 3G, 3P)
  • Snack: Celery with Fat Free Onion Dip Made with 1/3 Cup of Plain Greek Yogurt (0B, 1G, 0P)
  • Lunch: (2) Cans of Tuna (0B, 1G, 0P) mixed with celery, onion, and 2 Tablespoons of Hellmann’s Light mayonnaise (2B, 2G, 2P) on (2) Slices of Nature’s Own Butter Bread (3B, 3G, 3P)
  • Snack: Atkins Cinnamon Bun Bar (6B, 6G, 6P)
  • Dinner: Grilled Salmon (8 oz) (0B, 11G, 0P), Corn on Cob (0B, 3G, 0P), Unsweetened Applesauce (0B, 0G, 0P)
  • Snack: 4 Cups of Sea Salt Boom Chika Pop Popcorn  (4B, 4G, 4P)

8-Week Meal Plan – Week 5 (The Routine Keeps Working)

Monday

  • Breakfast:  Brown Sugar Cinnamon Oatmeal Packet (7B, 7G, 7P) , Banana (0 Points)
  • Snack: Orange (2) (0 Points)
  • Lunch:  4 ounces of Ovengold Turkey Breast (0B, 1G, 0P) w/tomato and mustard on Nature’s Own Butter Bread  (3B, 3G, 3P),  Honeydew (0 Points)
  • Snack: Oregon Sugar Free Chai Tea with 1 Cup of Skim Milk (3B, 3G, 3P)
  • Dinner: Chicken Breast Cutlets Stuffed with Mushrooms & Mozzarella Cheese (5B, 9G, 5P), Balsamic Caramelized Onions (0B, 0G, 0P), Garden Salad with 2 Tablespoons of Light Olive Garden Dressing (1B, 1G, 1P)
  • Snack: Banana “Ice Cream” with 2 Tablespoons of Jimmies (3B, 3G, 3P) To make the banana ice cream, I put about 3 frozen bananas along with 1/4 cup of skim milk in a food processor and puree. The result: creamy rich banana ice cream. Then I add a couple tablespoons of sprinkles. It is the bomb.

Tuesday

RELATED POST:  How I Broke My Weight Loss Plateau on WW

Wednesday

  • Breakfast:  Brown Sugar Cinnamon Oatmeal Packet (7B, 7G, 7P) , Banana (0 Points)
  • Snack:  Fruit Cup (0 Points)
  • Lunch: 3 Egg Omelette (0B, 6G, 0P) with 2 Slices of Fat Free Borden Cheese (1B, 1G, 1P), Mushrooms, Peppers and Onions (0 Points),  (4) Flora Italian Toasts (4B, 4G, 4P)
  • Snack: Oregon Sugar Free Chai Tea with 1 Cup of Skim Milk (3B, 3G, 3P)
  • Dinner: 2 (4 oz each) Ground Turkey Breast Burger Patties (0B, 4G, 0P), 2 Ears of Corn on Cob (0B, 7G, 0P), Unsweetened Applesauce (0B, 0G, 0P), 3 oz of Reduced Sugar Ketchup (1B, 1G, 1P)
  • Snack: 4 Cups of Sea Salt Boom Chika Pop Popcorn  (4B, 4G, 4P)

Thursday

  • Breakfast: 2 Sunny Side Up Eggs over 3 Flora Italian Toasts (3B, 7G, 3P)
  • Snack: Apples & Grapes (0 Points)
  • Lunch: Zoodle Spaghetti Salad (Altered Recipe from here), (4B, 4G, 4P)
  • Snack: Oregon Sugar Free Chai Tea with 1 Cup of Skim Milk (3B, 3G, 3P)
  • Dinner:  8 oz Sauteed Chicken Breast (0B, 5G, 0P) with Soy Sauce, Onions, Mushrooms, Pepper, Mashed Cauliflower with 1/4 Cup of Kraft Shredded Cheddar Fat Free Cheese, (0B, 0G, 0P), 2 Ears of Corn on Cob (0B, 7G, 0P)
  • Snack: Cup of Fat Free Cottage Cheese w/Oranges (3B, 3G, 0P)

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Friday

  • Breakfast:   Same as Thursday: 2 Sunny Side Up Eggs over 3 Flora Italian Toasts (3B, 7G, 3P)
  • Snack: Goodness Knows Cranberry, Almond & Dark Chocolate Squares (6B, 6G, 6P)
  • Lunch: Massive Green Salad with 1 Can of Solid White Tuna in Water (0B, 1G, 0P), 2 Hard Boiled Eggs (0B, 6G. 0P), 1 Cup of Athenos Fat Free Feta Cheese (1B, 1G, 1P), 2 Tablespoons of  Olive Garden Light Dressing (1B, 1G, 1P)
  • Snack:  Banana (0 Points) + Watermelon Chunks (0 Points)
  • Dinner: Hebrew National 97% Fat Free Hot Dogs (2) (2B, 2G, 2P), 2 Nature’s Own Whole Wheat Hot Dog Rolls (6B, 6G, 6P), Corn on Cob (0B, 3G, 0P)
  • Snack: Banana “Ice Cream” with 2 Tablespoons of Jimmies (3B, 3G, 3P)

Saturday

  • Breakfast:  1 cup Strawberry Cheerios (5B, 5G, 5P) w/Banana (0 Points) and 1/2 Cup of Skim Milk (3B, 3G, 3P)
  • Snack: (2) Hard Boiled Eggs (0B, 4G, 0P), Orange (0 Points)
  • Lunch: Pumpkin Crab Bisque (2B, 2G, 2P)
  • Snack: Oregon Sugar Free Chai Tea with 1 Cup of Skim Milk (3B, 3G, 3P)
  • Dinner: (2) 6 oz of Ground Turkey Breast Hamburgers (6 oz Cooked) (0B, 3G, 0P) with Lettuce, Tomato, Onion & Jalapenos on (2) Nature’s Own Wheat Hamburger Buns (6B, 6G, 6P), Corn on Cob (0B, 3G, 0P), Cup of Peas (0 Points) Copycat Starbucks Iced Passion Lemonade Tea (0B, 0G, 0P)
  • Snack: Belvita Breakfast Biscuits (2) (4B, 4G, 4P)

Sunday

  • Breakfast: (2) Soft Boiled Eggs (0B, 4G, 0P), 2 Slices of Nature’s Own Butter Bread (3B, 3G, 3P)
  • Snack: Honeydew with Grapes (0 Points)
  • Lunch: Pumpkin Crab Bisque (2B, 2G, 2P)
  • Snack: Sugar Free Chai Tea w/1 cup of Skim Milk (3B, 3G, 3P)
  • Dinner: Dinner out
  • Snack:  4 Cups of Sea Salt Boom Chika Pop Popcorn  (4B, 4G, 4P)

8-Week Meal Plan – Week 6 (Staying Consistent and Seeing Progress)

Monday

  • Breakfast: 3 Egg Omelette with Spinach (0B, 6G, 0P), 2 Slices of Nature’s Own Butter Bread (3B, 3G, 3P)
  • Snack: Clementine (3) (0 Points)
  • Lunch: Huge Mixed Greens Salad with Watermelon and 1/2 Cup of Athenos Fat Free Feta Cheese (1B, 1G, 1P), 2 Tablespoons of Light Olive Garden Dressing (1B, 1G, 1P), Apple with 2 Tablespoons of Peanut Butter (6B, 6G, 6P)
  • Snack: Oregon Sugar Free Chai Tea with 1 Cup of Skim Milk (3B, 3G, 3P)
  • Dinner:  8 Ounces of  Large Shrimp (0B, 1G, 0P) in 0 Point Tomato Sauce with Green Peppers, Onions, Mushrooms & Zucchini Noodles, 3 slices of Fresh Italian Bread (7B 7G, 7P)
  • Snack: Weight Watchers Giant Fudge Bar (4B, 4G, 4P)

Tuesday

  • Breakfast: Nature’s Path Pumpkin Cinnamon Oatmeal Packet (4B, 4G, 4P) with 1/3 cup of Fat Free Milk (1B, 1G, 1P)
  • Snack: Apple and Banana  (0 Points)
  • Lunch: 2 Hebrew National 97% Fat Free Hot Dogs (2B, 2G, 2P), 2 Nature’s Own Wheat Hot Dog Buns (6B, 6G, 6P), Unsweetened Applesauce (0 Points)
  • Snack:  Oregon Sugar Free Chai Tea with 1 Cup of Skim Milk (3B, 3G, 3P)
  • Dinner: 7 Ounces of Chicken Breast Meat Tenderloins (0B, 4G, 0P), Cup of Green Peas, Greek Chickpea Salad (2B, 7G, 2P)
  • Snack: 1/3 Cup of Nonfat Greek Yogurt Dip (0B, 1G, 0P) with Knorr 1.5 Tablespoons of Knorr Vegetable Soup Mix (1B, 1G, 1P) & Carrot Chips (2 Points)

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Wednesday

  • Breakfast: Mini Bagel (3B, 3G, 3P), 2 Ounces of Nonfat Cream Cheese (1B, 1G, 1P)
  • Snack: Watermelon (0 Points)
  • Lunch: 8 ounces of canned Tuna in Water (0B, 3G, 0P) Mixed with Spicy Brown Mustard, Onion, Celery and Jalapeno (0 Points), (4) Flora Italian Toasts (4 Points)
  • Snack:Oregon Sugar Free Chai Tea with 1 Cup of Skim Milk (3B, 3G, 3P)
  • Dinner: 1 cup of Wonton Soup (2B, 2G, 2P), Shrimp with Broccoli in Garlic Sauce (0B, 1G, 0P), Egg Roll (6B, 6G, 6P)
  • Snack: 4 Cups of Boom Chika Pop Sea Salt Popcorn (4B, 4G, 4P)

Thursday

  • Breakfast: Cup Corn Flakes (3B, 3G, 3P) with 1/2 Cup of Fat Free Milk (3B, 3G, 3P) and Banana (0 Points)
  • Snack: (2) Apples (0 Points)
  • Lunch: Bodacious Black Bean & Sweet Corn Salad with Sweet Lime Dressing (0B, 7G, 0P), 2 Hardboiled Eggs (0B, 4G, 0P)
  • Snack: Oregon Sugar Free Chai Tea with 1 Cup of Skim Milk (3B, 3G, 3P)
  • Dinner: Turkey Pepperoni and Fat Free Mozzarella Cheese Calzone made with 2 Ingredient Dough (10 Points)
  • Snack: 1/3 Cup of Nonfat Greek Yogurt Dip (0B, 1G, 0P) with Knorr 1.5 Tablespoons of Knorr Vegetable Soup Mix (1B, 1G, 1P) & Carrot Chips (2 Points)

Friday

  • Breakfast:   Same as yesterday: Cup Corn Flakes (3B, 3G, 3P) with 1/2 Cup of Fat Free Milk (3B, 3G, 3P) and Banana (0 Points)
  • Snack:  Honeydew & Watermelon Chunks (0 Points)
  • Lunch: Lean Cuisine Macaroni & Cheese (10B, 10G, 10P)
  • Snack:Oregon Sugar Free Chai Tea with 1 Cup of Skim Milk (3B, 3G, 3P)
  • Dinner: (2) Pineapple Portobello Teriyaki Burgers on Nature’s Own Whitewheat Hamburger Rolls (7B, 7G, 7P), Corn on Cob (0B, 3G, 0P)
  • Snack: (2) Sugar Free Strawberry Jello Cups (0B, 0G, 0P) with 4 Tablespoons of Fat Free Cool Whip (1B, 1G, 1P)

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Saturday

  • Breakfast: 1/2 Cup of Pineapple Cottage Cheese with Watermelon (4B, 4G, 4P)
  • Snack: (2) Hard Boiled Eggs (0B, 4G, 0P), Orange (0 Points)
  • Lunch: Egg Salad mixed with Nonfat Plain Greek Yogurt, Peppers, Onions, Celery, Small Black Olives (Sliced) on 2 slices of Nature’s Own Butter Bread (3B, 3G, 3P)
  • Snack: Oregon Sugar Free Chai Tea with 1 Cup of Skim Milk (3B, 3G, 3P)
  • Dinner: Dinner Out
  • Snack: Weight Watchers Giant Fudge Bar (4B, 4G, 4P)

Sunday

  • Breakfast: (3) Soft Boiled Eggs (0B, 6G, 0P), 2 Slices of Nature’s Own ButterBread (Toasted) (3B, 3G, 3P)
  • Snack: Pineapple and Watermelon (0 Points)
  • Lunch: Roasted Cauliflower Bisque (5B, 5G, 5P)
  • Snack: Oregon Sugar Free Chai Tea with 1 Cup of Skim Milk (3B, 3G, 3P)
  • Dinner: 8 oz Roast Turkey Breast (Skinless) (0B, 4G, 0P), Mashed Cauliflower with 1/4 Cup of Fat Free Turkey Gravy (1B, 1G, 1P), 1/2 Cup of Garden Peas (0B, 2G, 0P)
  • Snack: 4 Cups of Boom Chika Pop Sea Salt Popcorn (4B, 4G, 4P)

8-Week Meal Plan – Week 7 (Almost to the Finish Line)

Monday

  • Breakfast: 2 cups of Puffed Wheat Cereal (2B, 2G, 2P) with 1 cup Skim Milk (3B, 3G, 3P), Banana
  • Snack: Orange (0 Points)
  • Lunch:  3 oz Turkey Breast (0B, 1G, 0P) on (1) Ole Extreme Wellness Wrap with Mustard (1B, 1G, 1P), Applesauce (Unsweetened), Dill Pickles (0 Points)
  • Snack: Sugar Free Chai Tea w/1 cup of Skim Milk (3 Points)
  • Dinner:  Mac Attack Burger Bowl (Made with Ground Turkey Breast), (5B, 5G, 5P) (Substituted Ground Beef for Ground Turkey Breast, and used Kraft Fat Free Shredded Cheese in place of Reduced Fat and used Walden Farms Thousand Island (0 Points) Dressing in place of the Light Thousand Island Dressing);  Roasted Asparagus (0 Points)
  • Snack: Veggie Straws (4B, 4G, 4P)

Tuesday

  • Breakfast: (3) Sunny Side Up Eggs (0B, 6G, 0P) on (3) Flora Italian Toasts (3B, 3G, 3P)
  • Snack: Banana and Strawberries (0 Points)
  • Lunch: 3 Ounces Boneless Chicken Tenderloins (0B,  2G, 0P), (2) Slices of Borden Fat Free Cheese (1B, 1G, 1P), 2 Tablespoons of Light Mayonnaise (3B, 3G, 3P) on Ole Extreme Wellness Spinach Wrap (1B, 1G, 1P), 1 Bag of Vegetable Straws (4B, 4G, 4P)
  • Snack: Sugar Free Chai Tea w/1 cup of Skim Milk (3 Points)
  • Dinner: Same as last night (5B, 5G, 5P)
  • Snack:  Banana “Ice Cream” with 2 tablespoons of Sprinkles and 1/4 cup Skim Milk (3B, 3G, 3P)

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Wednesday

  • Breakfast: Same as Monday: 2 cups of Puffed Wheat Cereal (2B, 2G, 2P) with 1 cup Skim Milk (3B, 3G, 3P), Banana
  • Snack: (3) Hardboiled Eggs (0B, 6G, 0P)
  • Lunch: Broccoli Cheese Bisque (1B, 1G, 1P)
  • Snack: Sugar Free Chai Tea w/1 cup of Skim Milk (3 Points)
  • Dinner: 2 cups of Wonton Soup (3B, 3G, 3P), Egg Roll (6B, 6G, 6P)
  • Snack: (3) Rice Cakes (3B, 3G, 3P) with Sugar Free Raspberry Jelly and Butter Spray (0 Points)

Thursday

  • Breakfast: 2 slices of Nature’s Own Butter Bread with Spray Butter (3B, 3G, 3P)
  • Snack: Oui Coconut Yogurt (8B, 8G, 8P)
  • Lunch: Same as yesterday (1B, 1G, 1P)
  • Snack: Sugar Free Chai Tea w/1 cup of Skim Milk (3 Points)
  • Dinner:  8 Ounces Ground Turkey Breast (0B, 4G, 0P) with Onions and Mushrooms, 1/2 cup of Fat Free Beef Gravy (1B, 1G, 1P) over Cauliflower Rice (0 Points)
  • Snack:(2) Sugar Free Cherry Jello Cups (0B, 0G, 0P)

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Friday

  • Breakfast:   (3) Egg Omelette, (0B, 6G, 0P), (3) Slices of Center Cut Bacon (3B, 3G, 3P), (2) Slices of Nature’s Own Butter Bread (3B, 3G, 3P)
  • Snack:  Pineapple Chunks (0 Points)
  • Lunch: (2) Cans of Solid White Tuna (0B, 3G, 0P) with Onions and Celery (0 Points), (2) Tablespoons of Light Mayonnaise (3B, 3G, 3P) on Nature’s Own ButterBread (3B, 3G, 3P)
  • Snack: Sugar Free Chai Tea w/1 cup of Skim Milk (3 Points)
  • Dinner: 8 ounces of Pork Tenderloin (5B, 5G, 5P), Baked Potato (5B, 5G, 0P) with 2 Tablespoons Nonfat Plain Greek Yogurt (0 Points), Broccoli (0 Points)
  • Snack: (2) Sugar Free Cherry Jello Cups (0B, 0G, 0P)

Saturday

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Sunday

  • Breakfast:  2 cups of Puffed Wheat Cereal with 1 cup Skim Milk (5B, 5G, 5P), Strawberries (0 Points)
  • Snack: Cheesecake Fruit Salad (2B, 2G, 2P)
  • Lunch:  Same as yesterday (0 Points)
  • Snack: Sugar Free Chai Tea w/1 cup of Skim Milk (3 Points)
  • Dinner: 6 ounces of Roast Beef (6B, 6G, 6P), Corn on Cob (0B, 3G, 0P), Cucumber, Red Peppers & Onion Salad with Red Wine Vinegar (0 Points)
  • Snack: Veggie Straws (4B, 4G, 4P)

8-Week Meal Plan – Week 8 (Finish Strong Week)

Monday

  • Breakfast: Eggs in Purgatory (0B, 4G, 0P)
  • Snack: Canned Peaches and Pears (0 Points)
  • Lunch: Massive green salad w ith 6 Ounces of Grilled Chicken Tenderloins (0B, 3G, 0P) 1/2 Cup Each of Black Beans & Corn (0B, 5G, 0P), Radicchio with 2 Tablespoons of Light Olive Garden Salad Dressing (1B, 1G, 1P)
  • Snack: Huge Bowl of Unsweetened Applesauce mixed with Splenda and Apple Pie Seasoning (0 Points)
  • Dinner:  8 Ounces of Pork Tenderloin (5B, 5G, 5P), 1/2 Cup of Garden Peas (0B, 2G, 0P),5 Ounces of Roasted Potatoes (5B, 5G, 0P)
  • Snack:  Cheesecake Fruit Salad (2B, 2G, 2P)

Tuesday

  • Breakfast: Light English Muffin with Butter Spray (3B, 3G, 3P)
  • Snack: (1) Premier Protein Vanilla Shake  (2B, 2G, 2P)
  • Lunch: 4 Ounces of Turkey Breast (0B, 1G, 0P) on Ole Extreme Wellness Spinach Wrap with Mustard, Lettuce, Tomato, Red Onion (1B, 1G, 1P), Vegetable Straws (4B, 4G, 4P)
  • Snack:  Oregon Sugar Free Chai Tea w/1 cup of Skim Milk (3B, 3G, 3P)
  • Dinner:  8 ounces of Shrimp, Sauteed Spinach with Garlic, Mashed Cauliflower (0B, 2G, 0P)
  • Snack: (2) Snack Pack Sugar Free Vanilla Pudding Cups (5B, 5G, 5P)

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Wednesday

  • Breakfast: 2 cups of Puffed Wheat Cereal with 1 cup Skim Milk (5B, 5G, 5P), Strawberries
  • Snack: Watermelon Chunks (0 Points)
  • Lunch: (2) Cans of Solid White Tuna with Onions, Jalapeno and Celery (0B, 3G, 0P), (2) Tablespoons of Light Mayonnaise (3B, 3G, 3P) on Nature’s Own ButterBread Bread (3B, 3G, 3P), Crudites with 3 Tablespoons of Nonfat Greek Yogurt (0B, 1G, 0P) with 1 Tablespoon of Onion Soup Mix (1B, 1G, 1P)
  • Snack: Oregon Sugar Free Chai Tea w/1 cup of Skim Milk (3B, 3G, 3P)
  • Dinner: Dinner Out
  • Snack:  Cheesecake Fruit Salad (2B, 2G, 2P)

Thursday

  • Breakfast:  (3) Hard Boiled Eggs (0B, 6G, 0P) on (2) Slices of Nature’s Own ButterBread (3B, 3G, 3P)
  • Snack: 2 Bananas (0 Points)
  • Lunch:  Same as Monday
  • Snack:Oregon Sugar Free Chai Tea w/1 cup of Skim Milk (3B, 3G, 3P)
  • Dinner:  (3) Huge Ground Turkey Breast Patties (8 Ounces Total) (0B, 4G, 0P) with 1/4 Cup of Nonfat Beef Gravy (with Onions and Mushrooms (0B, 0G, 0P), Corn on the Cob (0B, 3G, 0P)
  • Snack: Banana “Ice Cream” with 2 tablespoons of Sprinkles and 1/4 cup Skim Milk (3B, 3G, 3P)

Friday

  • Breakfast:   Light English Muffin with Butter Spray (3B, 3G, 3P)
  • Snack:  2 Cups Air Popped Popcorn (2B, 2G, 0P)
  • Lunch: 2 slices of Borden Nonfat Sharp Cheese (1B, 1G, 1P) on Nature’s Own ButterBread – Grilled Cheese (3G, 3B, 3P), Watermelon Chunks (0 Points)
  • Snack:Oregon Sugar Free Chai Tea w/1 cup of Skim Milk (3B, 3G, 3P)
  • Dinner: 8 Ounces Grilled Chicken Breast (0B, 5G, 0P), Baked Potato (5B, 5G, 0P) with 4 Tablespoons of Nonfat Sour Cream (1B, 1G, 1P), String Beans (0 Points)
  • Snack:    Cheesecake Fruit Salad (2B, 2G, 2P)

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Saturday

  • Breakfast: 2 cups of Puffed Wheat Cereal with 1 cup Skim Milk (5B, 5G, 5P), Strawberries (0 Points)
  • Snack: Cup of Campbell’s Well Yes Chicken Noodle Soup (2B, 2G, 2P)
  • Lunch: Italian Turkey Bake (5B, 10G, 1P)
  • Snack: :Oregon Sugar Free Chai Tea w/1 cup of Skim Milk (3B, 3G, 3P)
  • Dinner: Shrimp and Broccoli in Garlic Sauce (8 oz of large shrimp) (0B, 1G, 0P) over Cauliflower Rice (0 Points)
  • Snack: Angel Food Cake (4B, 4G, 4P) with 6 Tablespoons of Fat Free Cool Whip (2B, 2G, 2P)

Sunday

  • Breakfast: (2) Sunny Side Up Eggs (0B, 4G, 0P) over (2) Slices of Nature’s Own ButterBread (3B, 3G, 3P)
  • Snack: (1) Premier Protein Vanilla Shake  (2B, 2G, 2P)
  • Lunch: Leftover from Saturday Night Dinner (0B, 1G, 0P)
  • Snack: :Oregon Sugar Free Chai Tea w/1 cup of Skim Milk (3B, 3G, 3P)
  • Dinner: Stuffed Peppers (Made with 8 Ounces of Ground Turkey Breast, Tomato Puree, Onions, Mushrooms and Cauliflower Rice) (0B, 4G, 0P), Mixed Green Salad with 1/4 Cup of Athenos Nonfat Feta Cheese and 2 Tablespoons of Light Olive Garden Salad Dressing (1B, 1G, 1P)
  • Snack: (3) Rice Cakes with Sugar Free Raspberry Jelly and Butter Spray (3B, 3G, 3P)

If you’ve been wondering whether a realistic clean eating plan like this can actually work in real life, I’m proof that consistency with simple meals and routine habits can make a big difference.

FAQs About This 8-Week Meal Plan

❓Can I follow this meal plan if I’m just starting out?

Yes! This 8-week meal plan works great for beginners because it’s simple, realistic, and built around filling meals that are easy to prep and repeat. It focuses on real food, higher-protein options, and consistency—without complicated rules or overwhelming tracking.

❓How many points are in each meal?

Each meal includes the points listed. If you’re using a newer version of a points-based plan, you can swap in your own zero-point foods (or free foods) and track everything in your app. The goal is to keep this meal plan simple, flexible, and easy to follow without overthinking it.

❓Do I need to exercise with this plan?

Nope! This clean eating weight loss plan works even without exercise, thanks to its focus on high protein low point meals that keep you full, satisfied, and naturally in a calorie deficit.

❓Can I substitute ingredients?

Absolutely! These healthy recipes for meal prep are designed to be flexible. Swap in your favorite 0 Point proteins, use different veggies, or choose dressings you love. The weight watchers meal plan works best when you can customize it into your own simple healthy diet plan that fits your tastes and lifestyle.

❓What if I don’t have some of the products mentioned?

No worries! I linked some of the foods and staples I personally used, but you can easily find similar items at most grocery stores or swap things out with what you already have. The goal is sustainable, real-food choices—not perfection. This meal plan gives you a simple framework, and it’s totally fine to adjust it to fit your budget and what you’ve got on hand.

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Final Thoughts on My 8-Week Meal Plan

Making a big change in 8 weeks wasn’t magic—it was smart, simple, and realistic. I didn’t count every calorie, cut out entire food groups, or live at the gym. Instead, I focused on real food, easy meal prep, and a consistent routine built around meals I actually looked forward to eating.

If you’re starting fresh or trying to get back into a steady routine, these weekly meal plans are the exact ones I followed—and they still work today. This is a realistic, clean eating meal plan built around simple habits and satisfying meals that fit into everyday life.

The key is consistency. Don’t overthink it—just stick with the plan, keep it simple, and let your routine do the heavy lifting. If you’ve been overwhelmed by “all-or-nothing” thinking, this is a straightforward approach you can realistically keep up long-term.

You’ve got this—and I’ll be cheering you on the whole way.

Meal prep containers on a countertop with text overlay about what I changed, what I ate, and daily routine habits

Infographic style pin showing healthy groceries on a counter with text about what I ate, what I changed, hydration fix, protein first, and weekly habits

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