I hope you got around to trying the Creamy Broccoli Bacon Salad from last week’s menu.
If you did not see the recipe, you can find it right here, and let me tell you how delicious this is. It is so creamy and it pairs well with anything. Personally, I think anything goes better with bacon!
We are now up to Week 48’s Weight Watchers Freestyle under 23 points menu plan. I think you are going to love these new recipes to add into your weekly repetoire of meals.
Remember too that this is an under 23 point menu. Now, that doesn’t mean to eat under 23 points, this is just a base menu. You dispense your points throughout the menu as you see fit. These menus are for everyone, that’s why I do them low, so if you want to switch something out for a higher point item, you are free to do just that.
EVENING SNACKS FOR WEEK 47 – 12/03/18
Listed below are the evening snacks I ate on Week 47. 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
Monday:Â Â (3) Rice Cakes with Sugar Free Raspberry Jelly and Butter Spray (3 Points)
Tuesday:   Cheesecake Fruit Salad (1 Point)
Wednesday:Â (2) Snack Pack Sugar Free Vanilla Puddings with 1 tablespoon of sprinkles (5 Points)
Thursday:   Cheesecake Fruit Salad (1 Point)
Friday:Â Â Veggie Straws (4 Points)
Saturday:Â Â Veggie Straws (4 Points)
Sunday:Â Pure Protein Birthday Cake Bar (5 Points)
To this point, I still have not broken into my Weight Watchers weekly points allowance at all. Each week, I am going to keep my nighttime snack category open to use up some of my points.
Listed below will be my breakfasts, lunches, dinners and snacks for Week 48 of the Weight Watchers Freestyle Diet Plan.
Under 23 Point Weight Watchers Freestyle Weekly Menu
Monday
Breakfast:Â Â 2 cups of Puffed Wheat Cereal with 1 cup Skim Milk (5 Points), Banana
Snack:Â Premier Protein Vanilla Shake (2 Points)
Lunch:  Egg Salad mixed with Nonfat Plain Greek Yogurt, Peppers, Onions, Jalapenos and Celery on 2 slices of Butter Bread (Toasted) (3 Points), Weight Watchers Frozen Fudge Bar (4 Points)
Snack:Â Pure Protein Birthday Cake Bar (5 Points)
Dinner:Â Grilled Chicken Breast (0 Points), Cauliflower Caesar Salad (0 Points)
Snack: [Open]
Tuesday
Breakfast:Â Â Spinach & Portobello Mushroom Frittata (RECIPE BELOW) (2 Points)
Snack:Â Â Premier Protein Vanilla Shake (2 Points)
Lunch: Huge Garden Salad with Grilled Chicken Breast and 1 Cup of Athenos Nonfat Feta Cheese + 3 Tablespoons of Light Olive Garden Dressing (3 Points)
Snack:Â Â Sugar Free Chai Tea made with 1 cup of Skim Milk (3 Points)
Dinner:  Freestylin’ Poor Man’s Filet Mignon (1 Point),  Cauliflower Rice with Peas (0 Points), 1 Cup of Sweet & Sour Red Cabbage (0 Points)
Snack: [Open]
Spinach & Portobello Mushroom Frittata
1 Package of Frozen Chopped Spinach (10 ounce), Thawed & Squeezed Dry
4 Large Eggs
1 Cup of Fat Free Cottage Cheese, Drained
1/3 Cup of Kraft Reduced Fat Parmesan Cheese (Grated)
3/4 Cup of Sliced Mushrooms (Portobello or White)
1/2 Cup of Scallions, Chopped Small
Pinch of Salt & Pepper
Vegetable Cooking Spray
DIRECTIONS:
- Preheat oven to 375 degrees.
- In a large bowl, combine all ingredients together and whisk well.
- Spray a 9″ pie plate with vegetable cooking spray and pour in the egg mixture.
- Bake for 30 minutes or until set. Let cool for about 10 minutes, cut into wedges.
- This makes 4 large servings at 2 Freestyle Points per serving. Enjoy!
PRINTABLE
- 1 Package of Frozen Chopped Spinach (10 ounce), Thawed & Squeezed Dry
- 4 Large Eggs
- 1 Cup of Fat Free Cottage Cheese, Drained
- ⅓ Cup of Kraft Reduced Fat Parmesan Cheese (Grated)
- ¾ Cup of Sliced Mushrooms (Portobello or White)
- ½ Cup of Scallions, Chopped Small
- Pinch of Salt & Pepper
- Vegetable Cooking Spray
- Preheat oven to 375 degrees.
- In a large bowl, combine all ingredients together and whisk well.
- Spray a 9" pie plate with vegetable cooking spray and pour in the egg mixture.
- Bake for 30 minutes or until set. Let cool for about 10 minutes, cut into wedges.
- This makes 4 large servings at 2 Freestyle Points per serving. Enjoy!
Wednesday
Breakfast:  1 cup Multi Grain Cheerios w/Banana in 1 cup of Skim Milk (7 Points)
Snack:Â Â Â Premier Protein Vanilla Shake (2 Points)
Lunch:Â Slow Cooker Soft Chicken Tacos with Pineapple Salsa (3 Points)
Snack: Sugar Free Chai Tea made with 1 cup of Skim Milk (3 Points)
Dinner:   Mexicano Peppers (0 Points), Oven Roasted Cheesy Cauliflower (1 Point)
Snack:Â [Open]
Thursday
Breakfast: Freestylin’ Egg Muffin Melts  (7 Points)
Snack:Â Â Â Premier Protein Vanilla Shake (2 Points)
Lunch:Â Same as yesterday (3 Points)
Snack:Â Premier Protein Vanilla Shake (2 Points)
Dinner:Â Â Chicken & Green Bean Casserole (RECIPE BELOW) (6 Points)Â
Snack: [Open]
Chicken & Green Bean Casserole
1 lb Green Beans, Trimmed & Halved
2 Tablespoons of Extra Virgin Olive Oil
4-6 Boneless Skinless Chicken Breasts, Cut into Bite Sized Pieces
Salt & Pepper to Taste
2 Cups of Sliced Mushrooms
2 Each Large Shallots + 2 Cloves Garlic (Finely Chopped)
1 Teaspoon of Dried Thyme
1/3 Cup of Dry Cooking White Wine
2 Tablespoons of Flour
2 1/4 Cups of Fat Free Half & Half
1/2 Each Cup of Reduced Fat Grated Parmesan Cheese + 1/2 Cup of Whole Wheat Panko Crumbs
Vegetable Cooking Spray
DIRECTIONS:
- Boil green beans in a pot of salted water for 2 minutes. Drain under cold water.
- Heat 1 tablespoon of olive oil in a skillet over medium high heat. Add chicken. Season with salt & pepper. Cook turning once for 8 minutes. Transfer to a plate.
- Add 1 tablespoon of olive oil to skillet over medium high heat. Now add the mushrooms and cook for about 4 minutes. Add in shallots, garlic and thyme for 2 minutes. Now add in wine. Simmer until evaporated. Sprinkle in flour and stir to combine. Stir in half and half, bring to a boil. Reduce heat and simmer, stirring until sauce thickens, about 2 minutes. Let cool for 15 minutes.
- Preheat oven to 450 degrees. Stir string beans and chicken into the sauce. Reseason with salt and pepper. Transfer to a 2 quart baking dish that has been sprayed with vegetable cooking spray.
- Toss the Parmesan Cheese and Panko Crumbs together. Sprinkle over chicken.
- Bake until golden about 20 minutes. Let stand about 10 minutes before serving.
- This makes 6 servings at 6 Freestyle Points per serving. Enjoy!
PRINTABLE
- 1 lb Green Beans, Trimmed & Halved
- 2 Tablespoons of Extra Virgin Olive Oil
- 4-6 Boneless Skinless Chicken Breasts, Cut into Bite Sized Pieces
- Salt & Pepper to Taste
- 2 Cups of Sliced Mushrooms
- 2 Each Large Shallots + 2 Cloves Garlic (Finely Chopped)
- 1 Teaspoon of Dried Thyme
- ⅓ Cup of Dry Cooking White Wine
- 2 Tablespoons of Flour
- 2¼ Cups of Fat Free Half & Half
- ½ Each Cup of Reduced Fat Grated Parmesan Cheese + ½ Cup of Whole Wheat Panko Crumbs
- Vegetable Cooking Spray
- Boil green beans in a pot of salted water for 2 minutes. Drain under cold water.
- Heat 1 tablespoon of olive oil in a skillet over medium high heat. Add chicken. Season with salt & pepper. Cook turning once for 8 minutes. Transfer to a plate.
- Add 1 tablespoon of olive oil to skillet over medium high heat. Now add the mushrooms and cook for about 4 minutes. Add in shallots, garlic and thyme for 2 minutes. Now add in wine. Simmer until evaporated. Sprinkle in flour and stir to combine. Stir in half and half, bring to a boil. Reduce heat and simmer, stirring until sauce thickens, about 2 minutes. Let cool for 15 minutes.
- Preheat oven to 450 degrees. Stir string beans and chicken into the sauce. Reseason with salt and pepper. Transfer to a 2 quart baking dish that has been sprayed with vegetable cooking spray.
- Toss the Parmesan Cheese and Panko Crumbs together. Sprinkle over chicken.
- Bake until golden about 20 minutes. Let stand about 10 minutes before serving.
- This makes 6 servings at 6 Freestyle Points per serving. Enjoy!
Friday
Breakfast:   Freestylin’ Egg Muffin Melts  (7 Points)
Snack:Â Premier Protein Vanilla Shake (2 Points)
Lunch:Â Pepperoni Pizza (5 Points)
Snack:Â Sugar Free Chai Tea made with 1 cup of Skim Milk (3 Points)Â Â Â Â Â Â Â
Dinner:Â Broiled Flounder Fillets (0 Points), Balsamic Roasted Carrots (RECIPE BELOW) (Points), Cucumber Salad with Olive Garden Light Dressing (2 Points)
Snack: [Open]
Balsamic Roasted Carrots
1 Package of Baby Carrots or 1 Pound of Carrots (Peeled & Cut)
Olive Oil Vegetable Cooking Spray
1/2 Teaspoon Each of Salt & Pepper
3 Tablespoons of Balsamic Vinegar
DIRECTIONS:
- Preheat oven to 425 degrees. Line a rimmed baking sheet with foil and spray with vegetable cooking spray.
- Line carrots on the baking sheet and spray them with olive oil cooking spray. Sprinkle the carrots with salt and pepper.
- Bake stirring together after 20 minutes. Continue baking for 10 more minutes or until carrots are fork tender. Drizzle with vinegar and shake the baking sheet to coat carrots evenly.
- Return to the oven and bake until vinegar is absorbed about 5-10 minutes more.
- This serves 4 and is 0 Freestyle Points per serving. Enjoy!
PRINTABLE
- 1 Package of Baby Carrots or 1 Pound of Carrots (Peeled & Cut)
- Olive Oil Vegetable Cooking Spray
- ½ Teaspoon Each of Salt & Pepper
- 3 Tablespoons of Balsamic Vinegar
- Preheat oven to 425 degrees. Line a rimmed baking sheet with foil and spray with vegetable cooking spray.
- Line carrots on the baking sheet and spray them with olive oil cooking spray. Sprinkle the carrots with salt and pepper.
- Bake stirring together after 20 minutes. Continue baking for 10 more minutes or until carrots are fork tender. Drizzle with vinegar and shake the baking sheet to coat carrots evenly.
- Return to the oven and bake until vinegar is absorbed about 5-10 minutes more.
- This serves 4 and is 0 Freestyle Points per serving. Enjoy!
Saturday
Breakfast:Â (2) Eggo Nutri-Grain Waffles with Sugar Free Syrup (5 Points)
Snack:Â Â Â Sugar Free Chai Tea made with 1 cup of Skim Milk (3 Points)Â
Lunch: 2 Cups of Chicken Avgolemono Soup (2 Points)
Snack:Â Premier Protein Vanilla Shake (2 Points)
Dinner:  Freestylin’ Ranch Chicken (3 Points), Confetti Corn (1 Point)
Sunday
Breakfast: 2 Cups of Puffed Wheat (2 Points), 1/2 Cup of Skim Milk (2 Points), Strawberries
Snack:Â Â Premier Protein Vanilla Shake (2 Points)
Lunch:Â Â Same as yesterday (2 Points)
Snack:Â Â Sugar Free Chai Tea made with 1 cup of Skim Milk (3 Points)
Dinner:Â [Dinner out]
Snack: [Open]
Have you seen these posts?
HOW TO MAKE O POINT YOGURT CHEESE
HOW TO LOSE WEIGHT EVERY WEEK
WANT TO SEE MY VERY FIRST WEEK’S MENU ON WEIGHT WATCHERS FREESTYLE? I LOST 6 POUNDS THE FIRST WEEK TOO! CLICK HERE.
ALSO, HERE IS A 3 DAY WEIGHT WATCHERS FREESTYLE MENU WHERE EVERYDAY IS O POINTS.
WANT TO SEE ALL YOUR FAVORITE WEIGHT WATCHERS POSTS IN ONE SPOT? CLICKÂ HERE.
DO YOU SHOP AT THE DOLLAR TREE? HERE IS A LIST FEATURING ALL THE WEIGHT WATCHER FRIENDLY FOODS AVAILABLE THERE.
*This post contains affiliate links. If you happen to purchase something from Amazon, I will receive a small percentage of the item purchased at no cost to you. Thank you!
WEIGHT WATCHERS FOODS FROM AMAZON:
Oregon Sugar Free Chai Tea
Premier Protein Vanilla Shakes
Pure Protein Birthday Cake Bars
Olive Garden Light Italian Dressing
Puffed Wheat
Kraft Reduced Fat Grated Parmesan Cheese
Trader Joe’s Pineapple Salsa
Ole Extreme Wellness High Fiber Low Carb Tortillas
Dry White Cooking Wine
Whole Wheat Panko Crumbs
PIN FOR LATER ⇓
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Suzy Zeller says
Greetings! I just joined your group today and can’t believe I found you! I have been planning to start living faithfully on Weight Watchers Freestyle beginning the first of 2019. I was in the process of trying to put together meal plans for a month. It was really overwhelming! Then I found you on Pinterest and decided within about 15 minutes on your site that this was the plan for me – AND – you have done all the hard work for me! I am so inspired! We might start on Monday instead of on New Year’s Day! This is the first time I have commented on a blog or anything! Thank you so so so much! Might I be so bold as to ask, how much weight did you lose over the course of this year long journey? ( I will be doing your 2018 plan in 2019)
[email protected] says
Hi Suzy! And welcome! I’ve lost over 85 lbs this year. I will be continuing on the plan this coming year as well because I have more weight to go. I joined also on 1/1/18. Fresh clean start is always the best – I wish you the best of luck and if you have any questions, please do not hesitate to ask. Good luck to you!