Weight Watchers Freestyle 4 Course Meal Plan Using ONLY 0 Point Foods & Free Shopping List Printable

 

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:

 

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

Zero Point Ranch Dressing

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.