Here is a brand new 3 day menu using only 0 Point Weight Watchers Freestyle Foods. Months ago I did a 3 day menu using only 0 Point Freestyle foods and it’s my most popular post.
If you would like to see the original 3 Day Menu using only 0 Point Foods, it is right here.
I also recently did a 5 day and 7 day menu using only 0 Point Freestyle Foods as well.
Remember, that these menus are just a baseline for you to work from. However many points you get daily on Weight Watchers Freestyle, be sure to disperse them into these menus.
There are some new printable recipes below and I hope you enjoy them.
**This post contains affiliate links.
Day 1
Breakfast:Â Zucchini & Mozzarella Frittata (RECIPE FOLLOWS)
Cheesy Zucchini Frittata
1 Small Zucchini, Sliced thin
1/4 Onion, Chopped Small
2 Minced Garlic Cloves
3 Large Eggs
Salt/Pepper to Taste
Pinch of Crushed Red Pepper Flakes
1/2 Teaspoon of Dried Oregano
1/4 Cup of Kraft Fat Free Mozzarella Cheese
Vegetable Cooking Spray
DIRECTIONS:
- Preheat oven to 350 degrees. In an ovenproof skillet that has been sprayed with vegetable cooking spray, saute zucchini, onion and garlic. Season with salt/pepper to taste. Saute until vegetables are softened – about 10 minutes.
- In a separate bowl, whisk eggs, red pepper flakes and oregano together. Pour egg mixture over vegetables in the ovenproof skillet shaking the skillet to help the eggs settle. Cook over medium heat until the edges of the eggs begin to set, about 2 minutes. Sprinkle cheese on top.
- Put skillet in oven and cook until top is set 13-15 minutes. Adjust seasonings to your taste.
- This makes 1 Serving at 0 SP on the Blue/Purple Plans and 6 SP on the Green Plan. Enjoy!
PRINTABLE
- 1 Small Zucchini, Sliced thin
- ¼ Onion, Chopped Small
- 2 Minced Garlic Cloves
- 3 Large Eggs
- Salt/Pepper to Taste
- Pinch of Crushed Red Pepper Flakes
- ½ Teaspoon of Dried Oregano
- ¼ Cup of Kraft Fat Free Mozzarella Cheese
- Vegetable Cooking Spray
- Preheat oven to 350 degrees. In an ovenproof skillet that has been sprayed with vegetable cooking spray, saute zucchini, onion and garlic. Season with salt/pepper to taste. Saute until vegetables are softened - about 10 minutes.
- In a separate bowl, whisk eggs, red pepper flakes and oregano together. Pour egg mixture over vegetables in the ovenproof skillet shaking the skillet to help the eggs settle. Cook over medium heat until the edges of the eggs begin to set, about 2 minutes. Sprinkle cheese on top.
- Put skillet in oven and cook until top is set 13-15 minutes. Adjust seasonings to taste if desired.
- This makes 1 Serving at 0 SP on the Blue/Purple Plans and 6 SP on the Green Plan.
Lunch:Â Slow Cooker Orange is the New Black Chili (RECIPE FOLLOWS)
Slow Cooker Orange is the New Black Chili
1 Each Orange Pepper & Onion, Diced Small
1 Small Diced Jalapeno (Seeded if desired)
2 Minced Garlic Cloves
3 Cups of Chicken Broth
2 Cans of Black Beans, Drained & Rinsed
1 Can Each of Solid Pack Pumpkin (NOT PIE FILLING) & Diced Tomatoes, Undrained
2 Teaspoons Each Chili Powder, Dried Parsley & Cumin
1.5 Teaspoons of Dried Cilantro & Dried Coriander
Pinch of Cayenne Pepper
Salt to Taste
Vegetable Cooking Spray
DIRECTIONS:
- In a saute skillet that has been sprayed well with vegetable cooking spray, saute orange pepper, jalapeno pepper, garlic and onion until softened – about 10 minutes. If vegetables begin to stick, add a few tablespoons extra of chicken broth.
- Transfer all remaining ingredients to a slow cooker along with skillet ingredients. Cook on LOW for 4-5 Hours. Garnish with Fat Free Greek Yogurt, Dried Chives, Green Onions, Hot Sauce.
- This makes about 2 quarts of Chili. Entire recipe is 0 Freestyle Points. Enjoy!
PRINTABLE
- 1 Each Orange Pepper & Onion, Diced Small
- 1 Small Diced Jalapeno (Seeded if desired)
- 2 Minced Garlic Cloves
- 3 Cups of Chicken Broth
- 2 Cans of Black Beans, Drained & Rinsed
- 1 Can Each of Solid Pack Pumpkin (NOT PIE FILLING) & Diced Tomatoes, Undrained
- 2 Teaspoons Each Chili Powder, Dried Parsley & Cumin
- 1.5 Teaspoons of Dried Cilantro & Dried Coriander
- Pinch of Cayenne Pepper
- Salt to Taste
- Vegetable Cooking Spray
- In a saute skillet that has been sprayed well with vegetable cooking spray, saute orange pepper, jalapeno pepper, garlic and onion until softened - about 10 minutes. If vegetables begin to stick, add a few tablespoons extra of chicken broth.
- Transfer all remaining ingredients to a slow cooker along with skillet ingredients. Cook on LOW for 4-5 Hours. Garnish with Fat Free Greek Yogurt, Dried Chives, Green Onions, Hot Sauce.
- This makes about 2 quarts of Chili. Entire recipe is 0 Freestyle Points. Enjoy!
Dinner:Â Roast Turkey Breast, Skin Removed, Huge Garden Salad with 0 Point Ranch Dressing, Corn on Cob
Day 2
Breakfast: Chocolate Banana Yogurt Parfait – Plain Greek Yogurt with 2 Teaspoons of Splenda mixed with 10 Lilly’s Baking Chips and Banana Slices
Lunch:Â Chili from Day 1
Dinner:Â Grilled Chicken Kebabs with Onions, Button Mushrooms, Bell Pepper & Zucchini, Bodacious Black Bean & Corn Salad with Sweet Lime Dressing
Day 3
Breakfast:Â Â Egg Omelette with Green Peppers, Onions, Mushrooms & Jalapeno Peppers, 1 Slice of Canadian Bacon and 1/4 Cup of Kraft Free Cheddar Cheese
Lunch: Mexican Cucumber Salad with Tuna (RECIPE FOLLOWS)
Mexican Cucumber Salad with Tuna
1 Each Red Bell Pepper & Green Bell Pepper (Chopped)
2 English Cucumbers, Cut into 1/4″ Chunks**
1 Quart of Grape Tomatoes, Halved
2 Cups of Frozen Sweet Corn, Thawed
3 Tablespoons of Red Wine Vinegar
1 Teaspoon each of Cumin, Crushed Red Pepper
1 Minced Garlic Clove
Salt/Pepper to Taste
3 Cans of Solid White Tuna Packed in Water, Drained Well
1/4 Cup of Fresh Cilantro Leaves
DIRECTIONS:
- Combine everything in a large bowl, except red wine vinegar. Toss everything together well.
- Pour red wine vinegar on top and mix again. Cover & chill for at least 30 minutes before serving. You can add more vinegar to your taste.
- This recipe is 0SP on the Blue and Purple Plans and is 2SP per serving on the Green Plan. Enjoy! It makes about 5 Cups.
**This handy dandy tool makes quick work of chopping vegetables, cheese, fruit, eggs, anything into perfectly sized pieces.
PRINTABLE
- 1 Each Red Bell Pepper & Green Bell Pepper (Chopped)
- 2 English Cucumbers, Cut into ¼" Chunks**
- 1 Quart of Grape Tomatoes, Halved
- 2 Cups of Frozen Sweet Corn, Thawed
- 3 Tablespoons of Red Wine Vinegar
- 1 Teaspoon each of Cumin, Crushed Red Pepper
- 1 Minced Garlic Clove
- Salt/Pepper to Taste
- 3 Cans of Solid White Tuna Packed in Water, Drained Well
- ¼ Cup of Fresh Cilantro Leaves
- Combine everything in a large bowl, except red wine vinegar. Toss everything together well.
- Pour red wine vinegar on top and mix again. Cover & chill for at least 30 minutes before serving. You can add more vinegar to your taste.
- This recipe is 0SP on the Blue and Purple Plans and is 2SP per serving on the Green Plan. Enjoy! It makes about 5 Cups.
Dinner:Â Â Tropical Shrimp Cauliflower Rice Bowls (RECIPE FOLLOWS)
Tropical Shrimp Cauliflower Rice Bowls
1 Can of Pineapple Chunks in Water (20 ounce can), Drained
1/2 Cup of Plain Greek Nonfat Yogurt
1 Teaspoon of Dried Cilantro
3 Tablespoons of Lime Juice
Salt/Pepper to Taste
Pinch of Crushed Red Pepper Flakes
1/8 Teaspoon of Chili Powder
2 Pounds of Large Shrimp, Peeled & Tails Removed
2 Bags of Frozen Cauliflower Rice
1 Small Red Onion, Chopped Fine
Vegetable Cooking Spray
DIRECTIONS:
- In a bowl, combine 1/2 cup of Pineapple chunks, yogurt, cilantro, 1.5 tablespoons of lime juice, pepper flakes and chili powder. Stir to blend and add shrimp. Marinate for no more than 30 minutes.
- Microwave cauliflower rice until done. Drain if it has any water in it and put into a bowl.
- In a skillet that has been sprayed with vegetable cooking spray, saute the red onion. If it starts to stick, add a few tablespoons of water. After 5 minutes, add in cooked cauliflower rice and continue cooking over low heat. Add salt/pepper to taste.
- Stir in remaining pineapple chunks and lime juice. Cover and keep warm.
- Preheat broiler. Drain shrimp from marinade. Add shrimp to a pan that has been lined with aluminum foil and sprayed with vegetable cooking spray. Broil for 4-6 minutes or until shrimp turn pink.
- Divide rice/pineapple mixture among 4 bowls and top with shrimp.
- This serves 4 People at 0 Freestyle Points per serving. Enjoy.
PRINTABLE
- 1 Can of Pineapple Chunks in Water (20 ounce can), Drained
- ½ Cup of Plain Greek Nonfat Yogurt
- 1 Teaspoon of Dried Cilantro
- 3 Tablespoons of Lime Juice
- Salt/Pepper to Taste
- Pinch of Crushed Red Pepper Flakes
- ⅛ Teaspoon of Chili Powder
- 2 Pounds of Large Shrimp, Peeled & Tails Removed
- 2 Bags of Frozen Cauliflower Rice
- 1 Small Red Onion, Chopped Fine
- Vegetable Cooking Spray
- In a bowl, combine ½ cup of Pineapple chunks, yogurt, cilantro, 1.5 tablespoons of lime juice, pepper flakes and chili powder. Stir to blend and add shrimp. Marinate for no more than 30 minutes.
- Microwave cauliflower rice until done. Drain if it has any water in it and put into a bowl.
- In a skillet that has been sprayed with vegetable cooking spray, saute the red onion. If it starts to stick, add a few tablespoons of water. After 5 minutes, add in cooked cauliflower rice and continue cooking over low heat. Add salt/pepper to taste.
- Stir in remaining pineapple chunks and lime juice. Cover and keep warm.
- Preheat broiler. Drain shrimp from marinade. Add shrimp to a pan that has been lined with aluminum foil and sprayed with vegetable cooking spray. Broil for 4-6 minutes or until shrimp turn pink.
- Divide rice/pineapple mixture among 4 bowls and top with shrimp.
- This serves 4 People at 0 Freestyle Points per serving. Enjoy.
Â
I hope you enjoy these menus and remember to add your points into them.
Sherry Threlkeld says
I can’t wait to do this starting tomorrow. Weight in is Thursday so 3 great days of zero foods hopefully will get me back on a losing track. Thank You I will be looking for more ideas.
[email protected] says
Sherry, good luck! Also, there are other 3, 5 and 7 day 0 Point menus as well if you are interested. Let me know how you like the recipes too 🙂