Here is the Weight Watchers Freestyle Weekly 23 Point or under meal plan for the week of 4/8/19.
If you didn’t see last week’s Freestyle Menu with brand new recipes, you can find it right here.
Also, if you are in the mood for take out this weekend, particularly Chinese, here are some LOW POINT Chinese takeout recipes for Weight Watchers Freestyle. Forget about ordering out and spending money and possibly dipping into your weekly points or worse, using all of your “extra” points, make these instead.
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:Â Baked Doritos (4 Points)
Tuesday:  Creamy Vanilla Cheesecake Fruit Salad (1 Point)
Wednesday:Â Â Weight Watchers Giant Fudge Bar (4 Points)
Thursday:Â Â Baked Doritos (4 Points)
Friday:    Creamy Vanilla Cheesecake Fruit Salad (1 Point)
Saturday:Â Â Â Jolly Time Healthy Pop (3 Points)
Sunday:    Creamy Vanilla Cheesecake Fruit Salad (1 Point)
Listed below will be my breakfasts, lunches, dinners and snacks for the Weight Watchers Freestyle Weekly Menu – Week of 4/8/19.
Weight Watchers Freestyle Weekly Menu and Healthy Recipes
Monday
Breakfast:Â Banana Nut Cheerios with 1/2 Cup of Skim Milk (7 Points)
Snack:Â Premier Protein Vanilla Shake* (2 Points)
Lunch:  Huge Garden Salad with Grilled Shrimp and Athenos Nonfat Feta Cheese + 3 Tablespoons of Olive Garden Light Dressing* (2 Points)
Snack:Â Â Â Sugar Free Chai Tea* made with 1 cup of Skim Milk (3 Points)
Dinner: Enchilada Casserole (3 Points) (RECIPE AT BOTTOM OF POST)
Snack: [Open]
Tuesday
Breakfast:  Freestylin’ Waffle Breakfast Sandwich (4 Points)
Snack: Strawberry Lassi (2 Points)
Lunch: Creamy Broccoli Bacon Salad (3 Points), Freestyle Pimento Cheese on Celery (2 Points)
Snack:Â Sugar Free Chai Tea* made with 1 cup of Skim Milk (3 Points)Â Â Â Â Â Â Â
Dinner: Slow Cooker Chicken Piccata (1 Point), Mixed Greens & Pear Salad (3 Points)Â
Snack: [Open]
Wednesday
Breakfast: Fruit with Honey Vanilla Yogurt (1 Point) 2 Hardboiled Eggs (0 Points)
Snack:Â Â Â Premier Protein Vanilla Shake* (2 Points)
Lunch:  2 slices of Borden Nonfat Sharp Cheese on Butter Bread – Grilled Cheese (4 Points),  Campbell’s Well Yes Chicken Noodle Soup (2 Points), Southern Peach Iced Tea (0 Points) (RECIPE AT BOTTOM OF POST)
Snack: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:Â [Open]
Thursday
Breakfast:Â Bananarama Maple Pancakes with 1/8 Cup of Sugar Free Syrup (0 Points)
Snack:Â Â Â Premier Protein Vanilla Shake* (2 Points)
Lunch:Â Thai Coconut Chicken Soup (3 Points), 2 Hard Boiled Eggs, (0 Points), Apple (0 Points)
Snack:Â Â Â Sugar Free Chai Tea*Â made with 1 cup of Skim Milk (3 Points)Â Â
Dinner:   Triple Decker Meaty Lasagna (3 Points), 1 Slice of Pepperridge Farm Garlic Texas Toast (5 Points)
Snack: [Open]
Friday
Breakfast: 2 Fried Eggs with 1/4 cup Kraft Fat Free Shredded Cheddar Cheese in a Joseph’s Pita (2 Points), Blood Orange (0 Points)
Snack:Â Premier Protein Vanilla Shake* (2 Points)
Lunch:Â Greek Chickpea Salad (2 Points) (RECIPE AT BOTTOM OF POST)
Snack:Â Sugar Free Chai Tea* made with 1 cup of Skim Milk (3 Points)Â Â Â Â Â Â Â
Dinner: Latin Shrimp Bisque (1 Point), Scallops with Curried Cauliflower (0 Points)
Saturday
Breakfast:Â Strawberries with 1 cup of Nonfat Cottage Cheese (3 Points)
Snack:Â Â Â Sugar Free Chai Tea* made with 1 cup of Skim Milk (3 Points)Â
Lunch: Same as yesterday (2 Points), Watermelon & Pineapple Chunks (0 Points)
Snack: Southern Peach Iced Tea (0 Points) (RECIPE AT BOTTOM OF POST), 1 Cup of Southwestern Bean & Tuna Salad (0 Points)
Dinner: Oven Fried Chicken Breast (3 Points) (RECIPE AT BOTTOM OF POST), Baked Potato with Greek Fat Free Plain Yogurt (5 Points), Corn (0 Points)
Snack: [Open]
Sunday
Breakfast: 2 Slices of Toasted Butter Bread with I Can’t Believe It’s Not Butter Spray (3 Points), Banana
Snack:Â Premier Protein Vanilla Shake* (2 Points)
Lunch:  Progresso Rich & Hearty Chicken Corn Chowder (1 Cup) (6 Points),  (2) Sugar Free Jellos with 5 Tablespoons of Fat Free Cool Whip (1 Point)
Snack: 2 Hard Boiled Eggs (0 Points), Southern Peach Iced Tea (0 Points) (RECIPE AT BOTTOM OF POST)
Dinner: Instant Pot Cajun Shrimp & Grits (5 Points)
Snack: [Open]
I hope you enjoyed the Weight Watchers Freestyle Weekly 23 Point or under meal plan for the week of 4/8/19 and try the newest recipes!
Enchilada Casserole
2 Pounds of Ground Turkey Breast
1 Onion, Chopped
1/2 Cup of Water
3 Tablespoons of Chili Powder
1.5 Teaspoons Each of Salt and Pepper
1/2 Teaspoon of Garlic Powder
2 Cups of 0 Point Salsa
6 Ole Extreme High Fiber Low Carb Tortillas*, Cut into Halves
1 Cup of Fat Free Greek Plain Yogurt
2 Cans of Corn, Drained
2 Cups Each of Kraft Fat Free Cheddar & Mozzarella Shredded Cheeses
Vegetable Cooking Spray
Chopped Cilantro, Optional
DIRECTIONS:
- Spray a large skillet with vegetable cooking spray and place over medium high heat. When pan is hot, add in ground turkey and onion and cook until turkey is no longer pink. Drain if necessary. Stir in water, chili powder, salt, pepper and garlic powder. Bring to a boil. Reduce heat, simmer uncovered for 10 minutes.
- Place 1/2 cup of salsa in a 13 x 9 baking dish. Lay 1/2 of the tortilla halves on top of the salsa.Â
- Add meat mixture on top of the tortillas, then the yogurt and add the corn on top. Top with remaining tortillas, remaining salsa and cheeses.
- Cover and bake at 350 for 35 minutes. Uncover and bake for 10 minutes longer or until heated through. Add fresh cilantro on top, if using.
- This makes 6 servings at 3 Freestyle Points per serving. Enjoy!
PRINTABLE
- 2 Pounds of Ground Turkey Breast
- 1 Onion, Chopped
- ½ Cup of Water
- 3 Tablespoons of Chili Powder
- 1.5 Teaspoons Each of Salt and Pepper
- ½ Teaspoon of Garlic Powder
- 2 Cups of 0 Point Salsa
- 6 Ole Extreme High Fiber Low Carb Tortillas, Cut into Halves
- 1 Cup of Fat Free Greek Plain Yogurt
- 2 Cans of Corn, Drained
- 2 Cups Each of Kraft Fat Free Cheddar & Mozzarella Shredded Cheeses
- Vegetable Cooking Spray
- Chopped Cilantro, Optional
- Spray a large skillet with vegetable cooking spray and place over medium high heat. When pan is hot, add in ground turkey and onion and cook until turkey is no longer pink. Drain if necessary. Stir in water, chili powder, salt, pepper and garlic powder. Bring to a boil. Reduce heat, simmer uncovered for 10 minutes.
- Place ½ cup of salsa in a 13 x 9 baking dish. Lay ½ of the tortilla halves on top of the salsa.
- Add meat mixture on top of the tortillas, then the yogurt and add the corn on top. Top with remaining tortillas, remaining salsa and cheeses.
- Cover and bake at 350 for 35 minutes. Uncover and bake for 10 minutes longer or until heated through. Add chopped cilantro on top if using.
- This makes 6 servings at 3 Freestyle Points per serving. Enjoy!
Greek Chickpea Salad
1/4 Cup of Lemon Juice
2 Tablespoons of Extra Virgin Olive Oil
2 Garlic Cloves, Minced
1/2 Teaspoon Each of Salt, Cumin and Black Pepper
2 Cans of Chickpeas (15 to 16 oz) Rinsed & Drained
1-2 Bags of Fresh Greens (Arugula, Spring Mix, Romaine, etc)
1.5 Cups of Athenos Fat Free Feta Cheese
DIRECTIONS:
- In a large bowl mix together the lemon juice, oil, garlic, salt, cumin and pepper. Add chickpeas and lettuce greens. Toss to combine. Cover and chill up to 4 hours before serving. Let stand 10 minutes before serving. Top with fat free Feta Cheese just before serving.
- This makes 6 servings and is 2SP on Blue, 7SP on Green and 2 SP on Purple per serving. Enjoy!
PRINTABLE
- ¼ Cup of Lemon Juice
- 2 Tablespoons of Olive Oil
- 2 Garlic Cloves, Minced
- ½ Teaspoon Each of Salt, Cumin and Black Pepper
- 2 Cans of Chickpeas (15 to 16 oz) Rinsed & Drained
- Fresh Greens (Arugula, Spring Mix, Romaine, etc)
- 1.5 Cups of Athenos Fat Free Feta Cheese
- In a large bowl mix together the lemon juice, oil, garlic, salt, cumin and pepper. Add chickpeas and lettuce greens. Toss to combine. Cover and chill up to 4 hours before serving. Let stand 10 minutes before serving. Top with fat free Feta Cheese just before serving.
- This makes 6 servings and is 2SP on Blue, 7SP on Green and 2 SP on Purple per serving. Enjoy!
Southern Peach Iced Tea
Peach Syrup:
1 Cup Each of Swerve Granulated Sugar Substitute* + Cold Water
3-4 Fresh Peaches, Sliced (+ extra if using slices as a garnish)
Tea Recipe:
4 Tea Bags
6 Cups of Water
DIRECTIONS:
- To make the peach syrup: place water, Swerve and sliced peaches in a saucepan over high heat. When mixture comes to a boil, reduce the heat to medium. Start breaking up the peach slices while stirring to dissolve the Swerve.Â
- Turn off the heat, and cover for 30 minutes.
- After 30 minutes, use a sieve and strain the syrup removing the peaches. Add to a bowl.
- In another saucepan, bring 6 cups of water to a boil. Turn heat off and add in the 4 tea bags for about 10 minutes.
- Remove tea bags and let tea sit for about 1 hour. Add in peach syrup, stir together to blend and refrigerate until ready to serve.
- When serving, pour over ice cubes and additional peach slices, if using.
- This makes about 6 cups of tea at 0 SmartPoints on all 3 Plans. Enjoy!
PRINTABLE
- Peach Syrup:
- 1 Cup Each of Swerve Granulated Sugar Substitute + Cold Water
- 3-4 Fresh Peaches, Sliced (+ extra if using slices as a garnish)
- Tea Recipe:
- 4 Tea Bags
- 6 Cups of Water
- To make the peach syrup: place water, Swerve and sliced peaches in a saucepan over high heat. When mixture comes to a boil, reduce the heat to medium.
- Start breaking up the peach slices while stirring to dissolve the Swerve. Turn off the heat, and cover for 30 minutes.
- After 30 minutes, use a sieve and strain the syrup removing the peaches. Add to a bowl.
- In another saucepan, bring 6 cups of water to a boil. Turn heat off and add in the 4 tea bags for about 10 minutes.
- Remove tea bags and let tea sit for about 1 hour.
- Add in peach syrup, stir together to blend and refrigerate until ready to serve.
- When serving, pour over ice cubes and additional peach slices, if using.
- This makes about 6 cups of tea at 0 SmartPoints on all 3 Plans. Enjoy!
Oven Fried Chicken BreastÂ
1 1/4 Cups of Whole Wheat Panko Bread Crumbs*
1/2 Teaspoon Each of Garlic Powder, Salt and Pepper
3 Large Eggs
1/4 Cup of Fat Free Buttermilk
6 Boneless, Skinless Chicken Breasts
Fresh Parsley, Optional
DIRECTIONS:
- Preheat oven to 425 degrees. Line a baking sheet with parchment paper.Â
- In a medium bowl, combine panko bread crumbs, garlic powder, salt and pepper.
- In another bowl, whisk eggs and buttermilk together.
- Add 1 chicken breast at a time to the egg mixture, then the panko mixture. Turn to coat both sides. When all breasts are breaded, lay on parchment papered baking sheet. Bake for about 40 minutes, turning breasts over halfway during baking time. Before serving, sprinkle breasts with fresh parsley if using.
- Each breast is 3 Freestyle Points. Enjoy!
PRINTABLE
- 1¼ Cups of Whole Wheat Panko Bread Crumbs
- ½ Teaspoon Each of Garlic Powder, Salt and Pepper
- 3 Large Eggs
- ¼ Cup of Fat Free Buttermilk
- 6 Boneless, Skinless Chicken Breasts
- Fresh Parsley, Optional
- Preheat oven to 425 degrees. Line a baking sheet with parchment paper.
- In a medium bowl, combine panko bread crumbs, garlic powder, salt and pepper.
- In another bowl, whisk eggs and buttermilk together.
- Add 1 chicken breast at a time to the egg mixture, then the panko mixture. Turn to coat both sides. When all breasts are breaded, lay on parchment papered baking sheet. Bake for about 40 minutes, turning breasts over halfway during baking time. Just before serving, sprinkle breasts with fresh parsley, if using.
- Each breast is 3 Freestyle Points. Enjoy!