Now we are days away until spring makes its arrival. Are you ready for the upcoming shorts, tanks, and bathing suit season?
I can’t say enough how important it is to plan out our meals. It is just as important to put the same amount of fervor into meal planning and meal prep as we put into carefully planning vacations, parties, weddings, etc. Just like we plan these times in our life, mostly because we want them to be perfect, we have to set aside the same amount of time to plan meals ahead to ensure we are successful with getting healthy or losing weight.
If it’s something you’ve been doing all along your weight loss journey, I’m sure you have been taking the time to plan just a few meals ahead. It doesn’t have to be a full week of meals and you don’t have to make ahead and freeze all your meals. It can be as simple as just writing down what you plan to eat. Soon, you’ll find yourself in a rhythm and you’ll be ahead of the weight loss game. If you want to step up your game and meal prep, I’ll link my 4 weeks of Weight Watchers Freestyle freezer meal planning below.
Low Point Weight Watchers Freestyle Recipes for the Freezer – Week 1
Low Point Weight Watchers Freestyle Recipes for the Freezer – Week 2
Week 3 Low Point Weight Watchers Freestyle Freezer Recipes
Week 4 Low Point Weight Watchers Freestyle Freezer Recipes
Coming up on next week’s menu is more NEW Freestyle recipes. You can find all the NEW recipes below along with the Weight Watchers Freestyle Mouth Watering Weekly Meal Plan for Healthy Weight Loss for the Week of 3/18/19.
PIN FOR LATER ⇓
Evening Snacks
Listed below are the evening snacks I will be eating this week.
Every week, I try to make it a point to carry over 4 points daily in case later in the week, I am in a position where my food choices are limited. I like to keep a buffer zone for points.
Monday: 4 Plain Rice Cakes with 2 Tablespoons of Smucker’s Sugar Free Raspberry Preserves (6 Points)
Tuesday:   Weight Watchers Popped Sea Salt Hummus Chips (2 Points)
Wednesday:Â Weight Watchers Giant Fudge Bar (4 Points)
Thursday: 2 Oreos (5 Points), Apple (0 Points)
Friday:Â Â Weight Watchers Giant Fudge Bar (4 Points)
Saturday:  Weight Watchers Popped Sea Salt Hummus Chips (2 Points)
Sunday:Â Â Nabisco 100 Calorie Lorna Doone Crisps (4 Points)
Listed below will be my breakfasts, lunches, dinners and snacks for the Weight Watchers Freestyle Weekly Menu – Week of 3/18/19.
Weight Watchers Freestyle Weekly Menu and Healthy Recipes
Monday
Breakfast: Breakfast Pumpkin Casserole (0 Points)
Snack:Â Premier Protein Vanilla Shake (2 Points)*
Lunch: Â Ground Turkey Breast Fajita Rice Bowl (0 Points)
Snack:Â Â Â Sugar Free Chai Tea* made with 1 cup of Skim Milk (3 Points)
Dinner:  Chicken Parmesan Meatball Skillet (3 Points), Zucchini Noodles with Slow Cooker Italian Meat Gravy (0 Points)
Snack: [Open]
Tuesday
Breakfast:Â Same as yesterday (0 Points), Banana (0 Points)
Snack:Â Â Premier Protein Vanilla Shake (2 Points)
Lunch: Creamy Tomato Bisque with 1/4 Cup of Kraft Fat Free Shredded Cheddar Cheese and 2 Tablespoons of Fat Free Greek Plain Yogurt (2 Points for 2 Cups)
Snack:  Sugar Free Chai Tea made with 1 cup of Skim Milk (3 Points)
Dinner: Spicy Black Bean & Chicken Enchiladas (RECIPE AT BOTTOM OF POST) (3 Points)
Snack: [Open]
Wednesday
Breakfast: Freestylin’ Make Ahead Muffin Melts (7 Points)
Snack:Â Â Â Premier Protein Vanilla Shake (2 Points)
Lunch:   Red White & Black Chili (0 Points)
Snack: Sugar Free Chai Tea made with 1 cup of Skim Milk (3 Points)
Dinner:  London Broil (6 Points), Candied Asparagus (2 Points)
Snack:Â [Open]
Thursday
Breakfast: 2 Cups of Puffed Wheat (2 Points), 1/2 Cup of Skim Milk (2 Points), Banana
Snack:Â Â Â Premier Protein Vanilla Shake (2 Points)
Lunch:Â Sausage Quiche Squares (RECIPE AT BOTTOM OF POST) (1 Point), Fruit Drenched in Honey Vanilla Yogurt (1 Point)
Snack:Â Â Â Sugar Free Chai Tea made with 1 cup of Skim Milk (3 Points)Â Â
Dinner: Freestylin’ Juicy Meatloaf (0 Points), Homestyle Baked Macaroni & Cheese (3 Points)
Snack: [Open]
Friday
Breakfast: 1 Cup of Nonfat Cottage Cheese with Strawberries (3 Points), 2 Hard Boiled Eggs (0 Points)
Snack: Premier Protein Vanilla Shake (2 Points)
Lunch: Peanut Butter & Jelly (Used Sugar Free Fruit Spread) on Butter Bread (9 Points), 2 Bananas (0 Points)
Snack:Â Sugar Free Chai Tea made with 1 cup of Skim Milk (3 Points)Â Â Â Â Â Â Â
Dinner: Broiled Tilapia (0 Points), Cauliflower “Couscous” with Chickpeas (RECIPE AT BOTTOM OF POST) (2 Points)
Snack: [Open]
Saturday
Breakfast:Â Â Crustless Bacon & Cheese Quiche (3 Points)
Snack:Â Â Â Sugar Free Chai Tea made with 1 cup of Skim Milk (3 Points)Â
Lunch:Â [Lunch out]
Snack:Â Premier Protein Vanilla Shake (2 Points)
Dinner:  Chicken Marsala (0 Points), Sauteed Portobello & Green Beans (0 Points)
Snack:Â [Open]
Sunday
Breakfast:  3 Fried Eggs and 2 Slices of Butter Bread with I Can’t Believe It’s Not Butter Spray (3 Points)
Snack:Â Â Premier Protein Vanilla Shake
Lunch: Chunky Creamy Chicken Stew (4 Points)
Snack: Sugar Free Chai Tea made with 1 cup of Skim Milk (3 Points)Â
Dinner: Italian Cheeseburger Pepper Cups (RECIPE AT BOTTOM OF POST)Â (3 Points)
Snack:Â [Open]
I hope you enjoy this week’s Weight Watchers Freestyle weight loss menu for the week of 3/18/19 and that you have a successful week of weight loss.
Sausage Quiche Squares
1 Recipe for 0 Point Breakfast Turkey Sausage
2 1/4 Cups of Kraft Fat Free Shredded Cheddar Cheese
1/2 Cup of Chopped Onion
4 oz Can of Green Chilies
1 Minced Jalapeno Pepper, Optional
10 Large Eggs
1 Teaspoon Each: Chili Powder, Ground Cumin, Salt
1/2 Teaspoon Each: Garlic Powder + Pepper
Vegetable Cooking Spray
DIRECTIONS:
- Make 1 Recipe of Breakfast Turkey Sausage [linked above]. Instead of making into patties, brown seasoning turkey mixture in a pan sprayed with vegetable cooking spray.Â
- Spray a 13 x 9 inch baking dish with vegetable cooking spray. Add in sausage mixture. Add cheese, chilies and jalapeno if using on top of sausage.Â
- In a bowl, eat eggs and all the seasonings well and pour on top of meat mixture.
- Bake in a 375 degree oven until a knife inserted in the middle comes out clean – about 20 minutes. Cool for 10 minutes and slice into 6 squares.
- This makes 6 servings at 1 Freestyle Point per serving. Enjoy!
PRINTABLE
- 1 Recipe for 0 Point Breakfast Turkey Sausage (Linked in Post)
- 2¼ Cups of Kraft Fat Free Shredded Cheddar Cheese
- ½ Cup of Chopped Onion
- 4 oz Can of Green Chilies
- 1 Minced Jalapeno Pepper, Optional
- 10 Large Eggs
- 1 Teaspoon Each: Chili Powder, Ground Cumin, Salt
- ½ Teaspoon Each: Garlic Powder + Pepper
- Vegetable Cooking Spray
- Make 1 Recipe of Breakfast Turkey Sausage [linked above]. Instead of making into patties, brown seasoning turkey mixture in a pan sprayed with vegetable cooking spray.
- Spray a 13 x 9 inch baking dish with vegetable cooking spray. Add in sausage mixture. Add cheese, chilies and jalapeno if using on top of sausage.
- In a bowl, eat eggs and all the seasonings well and pour on top of meat mixture.
- Bake in a 375 degree oven until a knife inserted in the middle comes out clean - about 20 minutes. Cool for 10 minutes and slice into 6 squares.
- This makes 6 servings at 1 Freestyle Point per serving. Enjoy!
Spicy Black Bean Chicken Enchiladas
2 Cups of Chopped Cooked Chicken Breasts (Skinless)
1 Teaspoon Each of Chili Powder + Ground Cumin
2 Cans of Black Beans (Rinsed & Drained) – 15 Ounce Cans
1/2 Cup Each of Fat Free Sour Cream + Plain Greek Nonfat Yogurt
12 Ounces of Fat Free Picante Sauce Â
8 Ole Extreme Wellness High Fiber Low Carb Tortillas*
2 1/4 Cups of Kraft Fat Free Shredded Cheddar Cheese
Additional 0 Point Toppings: Sliced Green Onion, Jalapeno, Shredded Lettuce, Tomato, Hot Sauce
Vegetable Cooking Spray
DIRECTIONS:
- Combine chicken, chili powder, cumin together in a skillet that has been sprayed with vegetable cooking spray over medium heat. Add in beans. Cook over medium high heat for about 3 minutes or until mixture is heated through.Â
- In a separate bowl, combine fat free sour cream and yogurt and mix well. Stir in 1/2 cup of this mixture into skillet and combine well. Remove from heat. Spread 1 tablespoon of picante sauce (whatever you’re using) onto each tortilla. Put 1/2 cup of the bean mixture in center of tortilla and sprinkle with 1/4 cup of shredded cheese. Roll up and put into a vegetable oil sprayed 13 x 9 baking dish, seam side down. Repeat with remaining tortillas. Pour remaining picante sauce on top of the enchiladas and cover with foil.
- Bake in a preheated 375 degree oven for 15 minutes. Uncover and sprinkle with remaining cheese. Continue baking uncovered for 5 minutes. To serve, top with additional 0 Point Toppings.
- This makes 4 servings (2 Enchiladas each) at 3 Freestyle Points per serving. Enjoy!
PRINTABLE
- 2 Cups of Chopped Cooked Chicken Breasts (Skinless)
- 1 Teaspoon Each of Chili Powder + Ground Cumin
- 2 Cans of Black Beans (Rinsed & Drained) - 15 Ounce Cans
- ½ Cup Each of Fat Free Sour Cream + Plain Greek Nonfat Yogurt
- 12 Ounces of Fat Free Picante SauceÂ
- 8 Ole Extreme Wellness High Fiber Low Carb Tortillas
- 2¼ Cups of Kraft Fat Free Shredded Cheddar Cheese
- Additional 0 Point Toppings: Sliced Green Onion, Jalapeno, Shredded Lettuce, Tomato, Hot Sauce
- Vegetable Cooking Spray
- Combine chicken, chili powder, cumin together in a skillet that has been sprayed with vegetable cooking spray over medium heat. Add in beans. Cook over medium high heat for about 3 minutes or until mixture is heated through.
- In a separate bowl, combine fat free sour cream and yogurt and mix well. Stir in ½ cup of this mixture into skillet and combine well. Remove from heat.
- Spread 1 tablespoon of picante sauce (whatever you're using) onto each tortilla. Put ½ cup of the bean mixture in center of tortilla and sprinkle with ¼ cup of shredded cheese. Roll up and put into a vegetable oil sprayed 13 x 9 baking dish, seam side down. Repeat with remaining tortillas. Pour remaining picante sauce on top of the enchiladas and cover with foil.
- Bake in a preheated 375 degree oven for 15 minutes. Uncover and sprinkle with remaining cheese. Continue baking uncovered for 5 minutes. To serve, top with additional 0 Point Toppings.
- This makes 4 servings (2 Enchiladas each) at 3 Freestyle Points per serving. Enjoy!
Cauliflower “Couscous” with Chickpeas
3 lb Cauliflower Head, Cut into Florets
2 Tablespoons of Land O’ Lakes Whipped Butter
2 Teaspoons of Olive Oil
1 Medium Onion, Halved and Sliced Thin
2 Garlic Cloves, Minced
2.5 Cups of Fresh Spinach, Chopped
16 oz Can of Chickpeas, Rinsed & Drained
1/2 Teaspoon of Salt & Pepper
1/2 Cup Sliced Green Onions
Vegetable Cooking Spray
DIRECTIONS:
- Place cauliflower florets in batches in a food processor and pulse until cauliflower is crumbly (like couscous).
- Spray a large skillet with vegetable cooking spray and place over medium heat. When pan is hot, add in butter. When butter is melted, add onion and cook for about 3 minutes, while stirring. Add in garlic and cook and stir for about 1 minute more. Add in “couscous” spreading it into an even layer to cook. Cook about 10 minutes or until cauliflower is golden brown, stirring occasionally. Stir again into an even layer and add in chopped spinach, chickpeas, salt and pepper. Stir in olive oil and green onions. Combine well.
- This makes 4 servings at 2 Freestyle Points. Enjoy!
PRINTABLE
- 3 lb Cauliflower Head, Cut into Florets
- 2 Tablespoons of Land O' Lakes Whipped Butter
- 2 Teaspoons of Olive Oil
- 1 Medium Onion, Halved and Sliced Thin
- 2 Garlic Cloves, Minced
- 2.5 Cups of Fresh Spinach, Chopped
- 16 oz Can of Chickpeas, Rinsed & Drained
- ½ Teaspoon of Salt & Pepper
- ½ Cup Sliced Green Onions
- Vegetable Cooking Spray
- Place cauliflower florets in batches in a food processor and pulse until cauliflower is crumbly (like couscous).
- Spray a large skillet with vegetable cooking spray and place over medium heat. When pan is hot, add in butter. When butter is melted, add onion and cook for about 3 minutes, while stirring. Add in garlic and cook and stir for about 1 minute more. Add in "couscous" spreading it into an even layer to cook. Cook about 10 minutes or until cauliflower is golden brown, stirring occasionally. Stir again into an even layer and add in chopped spinach, chickpeas, salt and pepper. Stir in olive oil and green onions. Combine well.
- This makes 4 servings at 2 Freestyle Points. Enjoy!
Italian Cheeseburger Pepper Cups
4 Large Sweet Bell Peppers (Any color)
2 Pounds of Ground Turkey Breast
1/2 Cup of Finely Chopped Onions
1.5 Cups of Cooked Whole Wheat Orzo
6 Ounces of Tomato Paste
2 Tablespoons of Heinz Reduced Sugar Ketchup*
1 Tablespoon each of Worcestershire Sauce + Spicy Brown Mustard
1/2 Teaspoon Each of Garlic Salt & Pepper
1 Cup of Chicken Broth (Fat Free)
2Â 1/4 Cups of Kraft Fat Free Shredded Mozzarella Cheese
Vegetable Cooking Spray
DIRECTIONS:
- Cut peppers in half and remove seeds, set aside.
- Spray a skillet with vegetable cooking spray and place over medium heat. When pan is hot, add in ground turkey breast and onion. Cook until ground turkey is no longer pink. Drain if necessary.Â
- Stir in cooked orzo, tomato paste, ketchup, Worcestershire sauce, mustard, garlic salt and pepper. Spoon evenly into pepper halves.
- Place in a 13 x 9 baking dish that has been sprayed with vegetable cooking spray. Pour broth around the peppers. Cover and bake at 350 degrees for 30 minutes. Uncover and sprinkle with cheese. Bake uncovered for 5 minutes longer or until cheese melts.
- This makes 4 Servings (2 Italian Cheeseburger Pepper Cups each) at 3 SmartPoints on the Blue Plan, 6 on the Green Plan and 2 SmartPoints on the Purple Plan. Enjoy!
PRINTABLE
- 4 Large Sweet Bell Peppers (Any color)
- 2 Pounds of Ground Turkey Breast
- ½ Cup of Finely Chopped Onions
- 1.5 Cups of Cooked Whole Wheat Orzo
- 6 Ounces of Tomato Paste
- 2 Tablespoons of Heinz Reduced Sugar Ketchup
- 1 Tablespoon each of Worcestershire Sauce + Spicy Brown Mustard
- ½ Teaspoon Each of Garlic Salt & Pepper
- 1 Cup of Chicken Broth (Fat Free)
- 2¼ Cups of Kraft Fat Free Shredded Mozzarella Cheese
- Vegetable Cooking Spray
- Cut peppers in half and remove seeds, set aside.
- Spray a skillet with vegetable cooking spray and place over medium heat. When pan is hot, add in ground turkey breast and onion. Cook until ground turkey is no longer pink. Drain if necessary. Stir in cooked orzo, tomato paste, ketchup, Worcestershire sauce, mustard, garlic salt and pepper.
- Spoon evenly into pepper halves. Place in a 13 x 9 baking dish that has been sprayed with vegetable cooking spray. Pour broth around the peppers. Cover and bake at 350 degrees for 30 minutes. Uncover and sprinkle with cheese. Bake uncovered for 5 minutes longer or until cheese melts.
- This makes 4 Servings (2 Italian Cheeseburger Pepper Cups each) at 3 SmartPoints on the Blue Plan, 6 on the Green Plan and 2 SmartPoints on the Purple Plan. Enjoy!
*This post contains affiliate links. This means if you purchase an item below that was used in making these recipes from Amazon.com, I will receive a very small percentage of the sale at no cost to you. Thank you if you purchase something!
Ole Extreme Wellness High Fiber Low Carb Tortillas
Heinz Reduced Sugar Ketchup
Weight Watchers Popped Sea Salt Hummus Chips
 Premier Protein Vanilla Shake
Sugar Free Chai Tea
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