7-Day GLP-1 Weight Watchers Meal Plan (Week of July 20)

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7-Day Weight Watchers GLP-1 friendly meal plan pin featuring crockpot coca-cola chicken and more summer recipes — PIN FOR LATER

Back with another week of Weight Watchers meals — built for July! A mix of light summer dinners and one genuinely hearty stovetop night, plus two refreshed reader favorites and a dessert feature to close out the week.

Points shown are as published on each recipe and may come from different WW plan versions. Always check your app for your current plan.

💪 High Protein Snacks That Make This Meal Plan Easier

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💬 Have the WW app? A few recipes below don’t have points listed yet — if you’ve already run one through your app, drop it in the comments! It helps everyone in this community plan faster.

How This Plan Works If You Are On a GLP-1

If you are taking semaglutide, tirzepatide, or a similar medication, appetite is usually the limiting factor rather than willpower. That changes what a good meal plan looks like. Smaller portions need to carry more protein, food needs to be easy to get down on days when nothing sounds good, and leftovers need to reheat well because cooking from scratch every night is not realistic.

This week is built around that. Most meals lean on chicken, turkey, shrimp, cottage cheese, or protein powder as the base. Several recipes repeat across two or three days on purpose, so you cook once and eat twice. And the mug cakes and protein bites exist specifically for the days when a full plate feels like too much but you still need the protein.

Prep These 4 Things on Sunday

About an hour of prep covers most of the week. Everything below keeps well and reheats without turning rubbery.

Turkey Protein Bites — bake one batch and they cover Friday, Saturday, and Sunday lunch. Keeps 4 days in the fridge, or freeze and reheat in the air fryer.
Creamy Dreamy Hummus — makes about 2 cups at zero points. Use it for Tuesday lunch, then as a dressing or dip the rest of the week.
Vanilla Cheesecake Fruit Salad — no cooking at all, and it covers Wednesday and Thursday breakfast.
Birthday Cake Protein Blondies — 12 bars at 2 points each. Bake Sunday, grab one whenever the afternoon slump hits.

The quesadilla filling and the herb cheese chicken also both keep 3 to 4 days, so if you have extra time on Sunday those are worth getting ahead on too.

The Plan: Week of July 20

Monday

The heaviest day of the week at 20 points. The scampi is the big spend, so this is a good day to skip extra snacks.

Breakfast: Strawberry Shortcake Protein Mug Cake (microwave) — 4 WW Points
Lunch: Olive Garden Shrimp Scampi (stovetop) — 12 WW Points | 217 cal, 26g protein
Dinner: Crockpot Coca-Cola Chicken (crockpot) — 4 WW Points

Tuesday

The lightest day at just 9 points, thanks to the zero-point hummus. Plenty of room here if you want a treat.

Breakfast: Same as yesterday 😉
Lunch: Creamy Dreamy Hummus (no-cook) — 0 WW Points | Serve on pita with lettuce, tomato & onion for a 1-point meal
Dinner: Glazed Chicken Mango Salad with Honey Vinaigrette (stovetop) — 5 WW Points

Wednesday

Dinner is the richest of the week at 9 points, so breakfast and lunch stay moderate to balance it out.

Breakfast: Creamy Vanilla Cheesecake Fruit Salad (no-bake) — 2 WW Points per cup
Lunch: Mexican Street Corn & Black Bean Quesadillas (stovetop) — 7 WW Points
Dinner: Creamy Herb Cheese Skillet Chicken (one-pan stovetop) — 9 WW Points

Thursday

Everything is stovetop and quick. One of the easiest cooking nights of the week.

Breakfast: Same as yesterday
Lunch: Whipped Cottage Cheese, Cheddar & Bacon Grilled Cheese (stovetop)
Dinner: Chinese Ginger Chicken with Broccoli (stovetop) — 4 WW Points

Friday

The protein bites start their three-day run today. If you baked them Sunday, lunch is already handled.

Breakfast: Zucchini Bread Protein Mug Cake (microwave) — 4 WW Points
Lunch: Crispy Turkey Cottage Cheese Protein Crust Bites (oven 400°F, or air fryer) — GLP-1 friendly, meal-prep
Dinner: Chinese Pineapple Chicken (stovetop) — 3 SmartPoints (Blue/Purple) | 7 (Green)

Saturday

The only oven dinner of the week, and worth turning it on for at just 2 points.

Breakfast: Same as Friday
Lunch: Same as Friday
Dinner: Stuffed Spaghetti Squash with Ground Turkey Breast & Cheese (oven, 375°F) — 2 WW Points

Sunday

Ends on a zero-point dinner, which leaves plenty of room for dessert.

Breakfast: High Protein Oatmeal Cream Pies (baked, make-ahead) — est. 18–20g protein, ~220–260 cal per sandwich
Lunch: Same as Friday
Dinner: Asian Loaded Chicken Lettuce Cups (stovetop) — 0 SmartPoints (Blue/Purple) | 4 (Green)

Weekly Points at a Glance

Day	Breakfast	Lunch	Dinner	Day total
Monday	4	12	4	20
Tuesday	4	0	5	9
Wednesday	2	7	9	18
Thursday	2	—	4	6+
Friday	4	—	3	7+
Saturday	4	—	2	6+
Sunday	—	—	0	0+

A dash means that recipe does not have a published points value yet. Those days will total a little higher than shown. If you have run one through your app, share it in the comments and I will add it.

🍰 Summer Dessert Feature

Birthday Cake Protein Blondies

2 WW Points per bar | 165 cal, 14g protein | Makes 12 | Baked at 350°F, freezer-friendly

Ultimate Peach Cobbler

4 WW Points per serving | Makes 6 | Baked at 400°F | Freezer-friendly before baking

🥒 Zero-Point Add-Ins

Bulk up any meal this week without touching your points total:

Extra non-starchy veggies (zucchini, peppers, spinach, mushrooms)
Salsa or pico de gallo
Hot sauce or mustard
Fat-free Greek yogurt (in place of sour cream)
Fresh herbs and citrus

More zero-point inspiration: WW Zero Point Recipes + 5-Day Zero Point Meal Plan and WW 0 Point Chicken Recipes.

FAQs

Is this meal plan GLP-1 friendly?

Yes. Nearly every meal is built around a high-protein base, and portions are easy to eat smaller if your appetite is reduced.

Where are the WW points?

Shown where already published on the recipe.

Is this week’s plan all no-oven?

Every dinner except Saturday (Stuffed Spaghetti Squash) is stovetop or crockpot. Two make-ahead items (oatmeal cream pies, turkey protein bites) are oven-baked once and reheated. Everything else is stovetop, microwave, or no-cook.