Since our anniversary is coming up next month, I want to cook dinner for us and another couple instead of going out. Since my husband and I are doing so well on Weight Watchers Freestyle, I know I can pull off a Weight Watchers Freestyle 4 Course Meal Plan using only 0 Point Foods.
Just to state the obvious, if you feel this menu is too restrictive, feel free to dispense your points allowance as you do normally. Add to it, take away or substitute something – it’s your choice. I am just showing this menu as an example of how versatile Weight Watchers Freestyle is overall.
If you would like to make this exact menu, I am including a convenient printable shopping list at the end of this post.
Weight Watchers Freestyle 4 Course Meal Plan Using 0 Point Foods
Appetizer #1:
- 2 pounds of Large or Jumbo Cooked Shrimp - cleaned and deveined
- 2 medium Tomatoes - sliced and seeded
- 1 medium Red Onion - cut into rings
- Olive Oil Vegetable Cooking Spray
- 3 tablespoons of Lemon Juice
- 3 tablespoons of Red Wine Vinegar
- 1 teaspoon of Dried Parsley
- 1 minced Garlic Clove
- ½ teaspoon of Dried Basil
- 1 teaspoon of Salt
- 1 teaspoon of Ground Mustard
- ½ teaspoon of Ground Pepper
- Large Ziploc Bag
- Fresh Herbs, Optional
- Lay shrimp out on a lined plate or tray and spray lightly with Olive Oil Spray.
- Next place the lightly sprayed Shrimp, red onion, and tomato slices into a large Ziploc plastic bag.
- In a mason jar or jar with a lid, combine all remaining ingredients. shake until everything is mixed well. Pour into bag with Shrimp and seal. Massage Ziploc bag so everything is mixed together.
- Refrigerate for 4 hours while occasionally massaging the Ziploc bag to keep everything mixed together.
- Drain and serve with freesh herbs, if using.
Appetizer #2
Savory Stuffed Mushrooms
8 Large Fresh Mushrooms
6 Teaspoons of Finely Diced Red Pepper
6 Teaspoons of Finely Diced Red Onion
Olive Oil Spray
1/4 cup of Kraft Fat Free Cheddar Cheese
1/4 cup of Kraft Fat Free Mozzarella
1/3 cup of Athenos Fat Free Feta Cheese
1/2 Teaspoon of Ground Black Pepper
Dash of Cayenne Pepper, optional
Directions:
1. Remove mushroom stems and finely chop the stems. Set caps aside.
2. Spray a skillet liberally with Olive Oil Spray and saute the mushroom stems, red peppers and onion until tender. If they start to stick to the pan, add a few droplets of water.
3. Remove from heat and drain so that no water remains on vegetables. Set aside to drain for a few minutes until completely cooled.
4. Put vegetables in bowl and add all the cheeses and mix well. Add in Ground Pepper and mix well.
5. Stuff vegetable mixture evenly into the 8 caps. Sprinkle Cayenne Pepper over caps if you are using it.
6. Place in a baking dish that has been sprayed with Olive Oil Spray.
7. Bake uncovered in a 350 degree oven for 20-25 minutes or until lightly browned.
Soup:
White Bean Bisque
1/2 cup of Chopped Onion
3 Minced Garlic Cloves
2 Cans of White Kidney or Cannellini Beans, rinsed and drained
2 Cups of Chicken Broth
1 Teaspoon of Dried Parsley
1/4 Teaspoon of Salt
1/4 Teaspoon of Thyme
3 stalks of Scallions, cleaned and snipped
Olive Oil Spray
Directions:
1. Spray a sauce pan with Olive Oil Spray and saute onion and garlic until translucent.
2. Add remaining ingredients to pan and bring to a boil.
3. Reduce heat and simmer uncovered for about 15 minutes. Cool slightly.
4. Add the soup mixture to a blender and process on high until blended. Do this 1/2 batch at a time.
5. Pour into soup bowls and garnish with sliced scallions.
Salad:
2 Bags of Romaine Lettuce or Italian Mix Salad
2 Cucumbers, Seeded and Peeled
3 Roma Tomatoes, Sliced
1 Red Onion, Sliced and Peeled
4 Hard Boiled Eggs, Sliced
Mixed everything together except the dressing. Pour dressing over salad right before serving and toss.
Entree:
Chicken “Marsala” over Balsamic Caramelized Onions
4 Chicken Breast Cutlets, Pounded Thin
1 Pound of White Mushrooms, Cleaned and Sliced
1/2 cup of Chicken Broth
1 Teaspoon of Lemon Juice
Salt and Pepper to taste
Olive Oil Spray
Directions:
1. Pound cutlets until thin and season both sides with salt and pepper.
2. Spray a saute pan liberally with olive oil spray and heat well. Add chicken breasts and brown on both sides. If they start to stick, add a few tablespoons of additional chicken broth to pan.
3. Continue cooking over medium heat for about 8 minutes on each side. Remove and keep warm.
4. In the same saute pan, add a few more tablespoons of chicken broth and saute mushrooms. Season with salt and pepper too.
5. Stir in “Marsala” sauce mixture (Recipe follows). Cook over medium heat for about 8 minutes. Stir in lemon juice and add chicken to pan and heat for about 2 minutes or until chicken is heated through. This serves 4 at 0 SmartPoints per serving on the Blue, Green & Purple Plans.
“Marsala” Sauce
1/3 cup of Chicken Broth
3 Tablespoons of Diet Snapple White Grape Juice
2 Teaspoons White Wine Vinegar
Directions:
1. Whisk all ingredients together.
Side Dishes:
Balsamic Caramelized Onions
3 Red Onions, Peeled and Sliced into Rings
1/4 cup of Chicken, Beef or Vegetable Broth
1 Tablespoon of Balsamic Vinegar
1/4 Teaspoon of Salt
1/4 Teaspoon of Ground Pepper
Olive Oil Spray
Directions:
1. Liberally spray saute pan with Olive Oil Spray and saute onions. Add salt and pepper. Cover and cook, stirring occasionally about 15 minutes.
2. Remove lid and continue cooking about 10 minutes.
3. Slowly add broth and vinegar. Keep stirring until liquid reduces by half.
4. Add additional pepper and salt and serve.
Roasted Green Beans:
1 lb of Fresh Green Beans, Cleaned and Trimmed
1 Small Onion, Peeled and Separated into Rings
2 Garlic Cloves, Thinly Sliced
1 Tablespoon Red Wine Vinegar
Olive Oil Spray
Directions:
1. Put string beans in a saucepan and cover with water. Bring to a boil. Cook, uncovered, for 8-10 minutes or until crisp tender. Drain.
2. Put string beans in a 11 x 7 baking dish coated with olive oil spray.Top with onions and garlic. Drizzle with vinegar and toss to coat.
3. Bake uncovered in a 450 degree oven for 10 minutes. Stir and bake 5 minutes longer. Serve.
There you have it – a complete 4 course meal for 0 points. Feel free to use this menu as a base and add your own choice of foods to use your points. Also, if you want to see my popular 3 day meal plan using 0 only point foods, you can find it here.
Also, here is the printable shopping list if you want to recreate the menu above. If you do make anything from the menu, please let me know how you like it.
Lynne says
Sounds delicious, Enjoy! 🙂
Joanie says
Thank you thank you thank you all I can say is wow you’re amazing
[email protected] says
Awww thank you Joanie!
Connie K Huskey says
This sounds really good.
[email protected] says
Thank you Connie!
Connie Hardeman says
WOW, you put a lot of work into this. I love all of the recipes except I would modify the stuffed mushrooms. Thank for all the work you put into this & sharing out with us!!
[email protected] says
Thank you Connie!
Linda Robinson says
We’re vegetarians, not Vegan. We would substitute the chicken for a vegetable protein. Morning Star has some great “meat like” products. So appreciate complete dinner options like this.
Thank you
Susan Tompkins says
Love this post! Very creative and sounds delicious. Too bad you didn’t snap some shots of your meal.
I’m curious what fabulous dessert you saved up for 🙂
[email protected] says
Susan, thank you! Our anniversary is not until the end of April – so I have yet to make it – but I’m already dreaming of the dessert!
wendy R says
These all sound amazing. I can’t wait to try them . Thank you !!!!
[email protected] says
You are so welcome Wendy!
Spankie says
Love your ideas and recipes….sounds like a fabulous dinner. I did have one question, though. At what point and how are the shrimp cooked? Do you purchase cooked shrimp?
[email protected] says
Spankie, I’m glad you love the recipes! And yes, the shrimp are purchased cooked. Thanks you so much!
Jeanne says
I just discovered your blog and I am so impressed with your creativity and the way you maximize your WW points. I’m hooked!
[email protected] says
Jeanne, I’m glad you like it! There are lots more WW posts to come and then some. I post new menus every Monday. Stay tuned 🙂