I hope you got to try some of last week’s Weight Watchers Freestyle recipes. If you didn’t get a chance to see them, here’s what the new recipes were on the weekly weight loss meal plan:
Enchilada Casserole – 3 Points for a huge serving
Greek Chickpea Salad – 2 Points per serving
Southern Peach Iced Tea – 0 Points
Oven Fried Chicken Breasts – 3 Points per serving
Also, if you did not get a chance to see all the fantastic Weight Watchers Freestyle Desserts that I have in this post, head on over and indulge your sweet tooth with one of the 15 recipes tonight!
Let’s see what is on the Weight Watchers Freestyle weekly meal plan for weight loss for the week of 4/15/19 below.
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: (2) Lowfat Graham Crackers with Sugar Free Fruit Spread (2 Points)
Tuesday: Baked Cheetos (4 Points)
Wednesday: Yasso Fudge Yogurt Bar (3 Points)
Thursday: Bowl of Strawberries with Splenda and Fat Free Cool Whip (3 Points)
Friday: Yasso Fudge Yogurt Bar (3 Points)
Saturday: 8 Murray’s Sugar Free Cookies (Shortbread) (4 Points)
Sunday: Weight Watchers Giant Fudge Bar (4 Points)
Listed below will be my breakfasts, lunches, dinners and snacks for the Weight Watchers Freestyle Weekly Menu – Week of 4/15/19.
Weight Watchers Freestyle Weekly Menu and Healthy Recipes
Monday
Breakfast: Bagel (made with 2 Ingredient Dough) (3 Points) & Butter Spray (0 Points), Grapes (0 Points)
Snack: Premier Protein Vanilla Shake (2 Points)
Lunch: Asian Lettuce Wraps (0 Points), Summertime Loaded Chicken Soup (0 Points), Yasso Fudge Yogurt Bar (3 Points)
Snack: Sugar Free Chai Tea* made with 1 cup of Skim Milk (3 Points)
Dinner: Mushroom Pepper Steak (8 Points) (RECIPE AT BOTTOM OF POST), Cauliflower Rice (0 Points)
Snack: [Above]
Tuesday
Breakfast: 2 slices of Aunt Jemima Frozen French Toast (7 Points), 3 Tablespoons of Sugar Free Syrup (0 Points)
Snack: Premier Protein Vanilla Shake* (2 Points)
Lunch: Turkey Breast Hamburgers (made with 1 egg yolk, minced onions, garlic salt, onion powder, parsley and 2 teaspoons of Worcestershire Sauce (0 Points), 3 ounces of Reduced Sugar Ketchup* (2 Points)
Snack: Sugar Free Chai Tea* made with 1 cup of Skim Milk (3 Points)
Dinner: Freestyle Slow Cooker Chicken Broccoli & Rice Casserole (1 Point), Garden Salad with Olive Garden Light Salad Dressing* 2 Points)
Snack: [Above]
Wednesday
Breakfast: 2 Sunny Side Up Eggs with 2 Slices of Nature’s Own Butterbread (3 Points), Banana (0 Points)
Snack: Premier Protein Vanilla Shake* (2 Points)
Lunch: Grilled Chicken Breast (0 Points), Cucumber Slaw (0 Points)
Snack: Sugar Free Chai Tea* made with 1 cup of Skim Milk (3 Points)
Dinner: London Broil (7 Points), Sweet and Sour Red Cabbage (0 Points), Broccoli Spears (0 Points)
Snack: [Above]
Thursday
Breakfast: Cheesy & Meaty Ginormous Egg Muffins (1 Point), Pineapple Chunks (0 Points)
Snack: Premier Protein Vanilla Shake* (2 Points)
Lunch: Salsa Verde Chicken Stuffed Pita (1 Point), Carrots and Celery Sticks with 0 Point Creamy Dreamy Hummus
Snack: Sugar Free Chai Tea* made with 1 cup of Skim Milk (3 Points)
Dinner: Skillet Balsamic Pork Chops with Apples (8 Points) (RECIPE AT BOTTOM OF POST), Zucchini and Sweet Corn Souffle (3 Points) (RECIPE AT BOTTOM OF POST)
Snack: [Above]
Friday
Breakfast: 2 Slices of Butterbread (3 Points) with I Can’t Believe It’s Not Butter Spray
Snack: Premier Protein Vanilla Shake* (2 Points)
Lunch: Kraft Macaroni & Cheese Cup (7 Points), Can of Tuna mixed with Mock Miracle Whip (0 Points)
Snack: Sugar Free Chai Tea* made with 1 cup of Skim Milk (3 Points)
Dinner: [Dinner out]
Snack: [Above]
Saturday
Breakfast: Freestylin’ Eggs Benedict (Pioneer Woman Recipe) (5 Points)
Snack: Sugar Free Chai Tea* made with 1 cup of Skim Milk (3 Points)
Lunch: Spicy Red Pepper Soup (1 Point) (RECIPE AT BOTTOM OF POST)
Snack: Premier Protein Vanilla Shake* (2 Points)
Dinner: Instant Pot Seafood Jambalaya (2 Points)
Snack: [Above]
Sunday
Breakfast: 2 Cups of Puffed Wheat (2 Points), 1/2 Cup of Skim Milk (2 Points), Banana
Snack: Premier Protein Vanilla Shake* (2 Points)
Lunch: Leftover Instant Pot Jambalaya (2 Points)
Snack: Sugar Free Chai Tea* made with 1 cup of Skim Milk (3 Points)
Dinner: Italian Cheeseburger Pepper Cups (3 Points), Cauliflower “Couscous” with Chickpeas (2 Points)
Snack: [Above]
I hope you enjoyed the Weight Watchers Freestyle Weekly 23 Point or under meal plan for the week of 4/15/19 and try the newest recipes!
Skillet Balsamic Pork Chops with Apples
4 Boneless Pork Loin Chops (4 ounces each)
3 Medium Honeycrisp Apples, Cut into Thin Wedges
2 Garlic Cloves, Minced
1/4 Cup of Water
1 Tablespoon of Whipped Land O’Lakes Butter
1/3 Cup of Ken’s Light Balsamic Vinaigrette
1/4 Teaspoon Each of Salt & Pepper
Fresh Sage Leaves
Vegetable Cooking Spray
DIRECTIONS:
- Spray a large skillet with vegetable cooking spray and place over medium heat. When pan is hot, add butter and brown pork chops on both sides – about 5 minutes and remove from pan.
- In the same skillet, combine garlic, apples and water. Place pork chops over apple mixture. Drizzle chops with the light balsamic vinaigrette. Sprinkle with salt and pepper. Add in sage leaves. Reduce heat and simmer covered for 5 minutes or until a therometer reads 145 degrees.
- This makes 4 servings at 8 Freestyle Points. Enjoy!
PRINTABLE
- 4 Boneless Pork Loin Chops (4 ounces each)
- 3 Medium Honeycrisp Apples, Cut into Thin Wedges
- 2 Garlic Cloves, Minced
- ¼ Cup of Water
- 1 Tablespoon of Whipped Land O'Lakes Butter
- ⅓ Cup of Ken's Light Balsamic Vinaigrette
- ¼ Teaspoon Each of Salt & Pepper
- Fresh Sage Leaves
- Vegetable Cooking Spray
- Spray a large skillet with vegetable cooking spray and place over medium heat. When pan is hot, add butter and brown pork chops on both sides - about 5 minutes and remove from pan.
- In the same skillet, combine garlic, apples and water. Place pork chops over apple mixture. Drizzle chops with the light balsamic vinaigrette. Sprinkle with salt and pepper. Add in sage leaves. Reduce heat and simmer covered for 5 minutes or until a therometer reads 145 degrees.
- This makes 4 servings at 8 Freestyle Points. Enjoy!
Zucchini and Sweet Corn Souffle
2 Medium Zucchini, Shredded
2.5 Teaspoons of Salt, Divided
6 Large Eggs, Separated
Flour for Dusting
1.5 Cups of Frozen Sweet Corn, Defrosted
2 Tablespoons of Land O’Lakes Whipped Butter
2 Green Onions, Chopped
6 Tablespoons of All Purpose Flour
1/4 Teaspoon of Pepper
1.5 Cups of 1% Milk
3/4 Cup of Kraft Shredded Fat Free Cheddar Cheese
Vegetable Cooking Spray
Garnish with Fresh Herbs, Optional
DIRECTIONS:
- Place zucchini in a colander over a plate and sprinkle with 1 teaspoon of salt and toss. Let stand for 30 minutes. Rinse and drain well, blot with paper towels. Separate the eggs and let stand at room temp for 30 minutes. Spray a 2.5 quart souffle dish with vegetable cooking spray and dust lightly with flour.
- Preheat oven to 350 degrees. Cook corn according to package directions. Place in a large bowl.
- Spray a skillet with vegetable cooking spray and add in butter. Add in green onions and zucchini and cook until tender, about 5 minutes. Stir in flour, pepper and remaining salt. Blend. Add in milk gradually. Bring to boil and stir constantly. Cook for 2 more minutes or until sauce is thickened. Add corn, stir in cheese.
- Stir a small amount of hot zucchini into separated egg yolks, return all to bowl, stirring constantly. Cool slightly.
- In a large bowl, beat egg whites on high speed until stiff but not dry. With a rubber spatula, stir in 1/4 of the egg whites into zucchini mixture. Fold in remaining egg whites. Transfer to souffle dish.
- Bake 45-50 minutes or until top is puffed and center is set. Garnish with fresh herbs, if using. Serve immediately.
- This makes 6 servings at 3 Freestyle Points each. Enjoy!
PRINTABLE
- 2 Medium Zucchini, Shredded
- 2.5 Teaspoons of Salt, Divided
- 6 Large Eggs, Separated
- Flour for Dusting
- 1.5 Cups of Frozen Sweet Corn, Defrosted
- 2 Tablespoons of Land O'Lakes Whipped Butter
- 2 Green Onions, Chopped
- 6 Tablespoons of All Purpose Flour
- ¼ Teaspoon of Pepper
- 1.5 Cups of 1% Milk
- ¾ Cup of Kraft Shredded Fat Free Cheddar Cheese
- Vegetable Cooking Spray
- Garnish with Fresh Herbs, Optional
- Place zucchini in a colander over a plate and sprinkle with 1 teaspoon of salt. Toss. Let stand 30 minutes. Rinse, drain & blot with paper towels. Separate eggs and let stand at room temp for 30 minutes. Spray a 2.5 quart souffle dish with cooking spray and dust lightly with flour.
- Preheat oven to 350 degrees. Cook corn according to package directions. Place in a large bowl.
- Spray a skillet with cooking spray and add butter. Add green onions and zucchini and cook until tender, about 5 minutes. Stir in flour, pepper and remaining salt. Blend. Add in milk gradually. Bring to boil and stir constantly. Cook for 2 more minutes. Add corn, stir in cheese.
- Stir a small amount of hot zucchini into separated egg yolks, return all to bowl, stirring constantly. Cool slightly.
- In a large bowl, beat egg whites on high speed until stiff but not dry. With a rubber spatula, stir in ¼ of the egg whites into zucchini mixture. Fold in remaining egg whites. Transfer to souffle dish.
- Bake 45-50 minutes or until top is puffed and center is set. Add garnish, if using. Serve immediately.
- This makes 6 servings at 3 Freestyle Points each. Enjoy!
Spicy Red Pepper Soup
2 Each Medium Carrots and Onions, Chopped
1 Celery Rib, Chopped
4 Garlic Cloves, Minced
2 Teaspoons of Olive Oil
2 Quarts of Fat Free Chicken Broth or Vegetable Broth
1/2 Cup Uncooked Brown Long Grain Rice
2 Teaspoons Each of Salt & Dried Thyme
1/4 Teaspoon Each Pepper, Cayenne Pepper, Crushed Red Pepper Flakes
Vegetable Cooking Spray
Green Onions & Red Pepper Rings for Garnish, Optional
DIRECTIONS:
- Spray a large stockpot or soup pot with vegetable cooking spray and place over medium high heat. When pan is hot, add oil. Saute red pepper, carrots, onions, celery and garlic until tender.
- Stir in broth, rice and all spices. Bring to a boil, reduce heat and cover. Simmer for 25 minutes or until rice is tender.
- Cool for 30 minutes. Puree in small batches in a blender and return to pan. Reheat if necessary. Before serving, garnish with green onions, red pepper rings, if using.
- This makes 12 (1 cup) servings at 1 Freestyle Point. 6 Servings (2 cups) is 1 Point as well. Enjoy!
PRINTABLE
- 6 Red Bell Peppers, Chopped
- 2 Each Medium Carrots and Onions, Chopped
- 1 Celery Rib, Chopped
- 4 Garlic Cloves, Minced
- 2 Teaspoons of Olive Oil
- 2 Quarts of Fat Free Chicken Broth or Vegetable Broth
- ½ Cup Uncooked Brown Long Grain Rice
- 2 Teaspoons Each of Salt & Dried Thyme
- ¼ Teaspoon Each Pepper, Cayenne Pepper, Crushed Red Pepper Flakes
- Vegetable Cooking Spray
- Green Onions & Red Pepper Rings for Garnish, Optional
- Spray a large stockpot or soup pot with vegetable cooking spray and place over medium high heat. When pan is hot, add oil. Saute red pepper, carrots, onions, celery and garlic until tender.
- Stir in broth, rice and all spices. Bring to a boil, reduce heat and cover. Simmer for 25 minutes or until rice is tender.
- Cool for 30 minutes. Puree in small batches in a blender and return to pan. Reheat if necessary.
- Before serving, garnish with green onions, red pepper rings, if using.
- This makes 12 (1 cup) servings at 1 Freestyle Point. 6 Servings (2 cups) is 1 Point as well. Enjoy!
Mushroom Pepper Steak
6 Tablespoons of Soy Sauce, Divided
1/8 Teaspoon of Pepper
12 ounces Beef Top Sirloin Steak, Cut in Strips
Tablespoon of Cornstarch
1/2 Cup Beef Broth
Garlic Clove, Minced
1 Teaspoon of Ground Ginger
2 Teaspoons of Canola Oil
1 Cup Each of Sliced Sweet Red, Yellow & Green Pepper + Onion
2 Cups of Mushrooms, Sliced or Button
Vegetable Cooking Spray
DIRECTIONS:
- In a large bowl, combine 3 tablespoons of soy sauce and pepper. Add beef and coat well. Cover tightly. Refrigerate for 1 hour. In a small bowl, combine cornstarch, broth and remaining soy sauce and set aside.
- Drain and discard beef marinade. Spray a large nonstick skillet or wok with vegetable cooking spray and place over medium heat. When pan is hot, add oil and saute the garlic. Add the beef and ginger and stir fry for 5 minutes or until no longer pink. Remove beef and keep warm.
- Stir fry the peppers and onions in the same pan until crisp tender – about 2 minutes. Add mushrooms and continue to stir fry for 2 more minutes. Stir broth mixture and add to vegetables. Bring to a boil, cook and stir for 2 minutes or until thickened. Return beef to pan and cook for 2 minutes or until heated through.
- This makes 4 servings at 8 Freestyle Points. Enjoy!
PRINTABLE
- 6 Tablespoons of Soy Sauce, Divided
- ⅛ Teaspoon of Pepper
- 12 ounces Beef Top Sirloin Steak, Cut in Strips
- Tablespoon of Cornstarch
- ½ Cup Beef Broth
- Garlic Clove, Minced
- 1 Teaspoon of Ground Ginger
- 2 Teaspoons of Canola Oil
- 1 Cup Each of Sliced Sweet Red, Yellow & Green Pepper + Onion
- 2 Cups of Mushrooms, Sliced or Button
- Vegetable Cooking Spray
- In a large bowl, combine 3 tablespoons of soy sauce and pepper. Add beef and coat well. Cover tightly. Refrigerate for 1 hour. In a small bowl, combine cornstarch, broth and remaining soy sauce and set aside.
- Drain and discard beef marinade. Spray a large nonstick skillet or wok with vegetable cooking spray and place over medium heat. When pan is hot, add oil and saute the garlic. Add the beef and ginger and stir fry for 5 minutes or until no longer pink. Remove beef and keep warm.
- Stir fry the peppers and onions in the same pan until crisp tender - about 2 minutes. Add mushrooms and continue to stir fry for 2 more minutes. Stir broth mixture and add to vegetables. Bring to a boil, cook and stir for 2 minutes or until thickened. Return beef to pan and cook for 2 minutes or until heated through.
- This makes 4 servings at 8 Freestyle Points. Enjoy!