If last week was your first week on Weight Watchers, I hope you did well!
Did you get a chance to try the new recipes from last week’s menu? If not, here they are:
Bacon and Feta Baked Eggs
Fruit with Honey Vanilla Yogurt
Creamy Tomato Bisque
Baked Teriyaki Chicken
Below is the week of January 7, 2019’s Weight Watchers Freestyle Weekly Menu for Weight Loss with healthy recipes.
I try to keep the weekly menus at 23 points or below. 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
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 Â Weight Watchers Dark Chocolate Raspberry Mini Bars (3 Points)
Tuesday:Â Biena Sea Salt Chickpea Snacks (2 Pouches) (6 Points)
Wednesday:   2 Sugar Free/Fat Free Dulce De Leche Pudding (4 Points), 13 Lily’s Chocolate Chips (0 Points)
Thursday:Â Â Â Baked Doritos (4 Points)
Friday:Â Â Â Weight Watchers Dark Chocolate Raspberry Mini Bars (3 Points)
Saturday:Â Â Candied Grapes (0 Points)
Sunday: Weight Watchers Fudge Brownie Mug Cake (3 Points)
Listed below will be my breakfasts, lunches, dinners and snacks for the week of January 7, 2019 Weight Watchers Freestyle Weekly Menu for Weight Loss + Healthy Recipes.
Weight Watchers Freestyle Weekly Menu and Healthy Recipes
Monday
Breakfast: Baked Pumpkin Casserole (0 Points), Apple
Snack:Â Premier Protein Vanilla Shake (2 Points)
Lunch:Â Â Kraft Macaroni & Cheese Cup (7 Points), Can of Tuna mixed with Mock Miracle Whip (0 Points)
Snack:  Weight Watchers Fudge Brownie Mug Cake (3 Points)
Dinner: Cheesy Chicken Tomato Bake (1 Point)
Snack: [Open]
Tuesday
Breakfast:Â 2 Slices of Butter Bread (3 Points) &Â Â 2 Soft Boiled Eggs (0 Points)
Snack:Â Â Premier Protein Vanilla Shake (2 Points)
Lunch: Turkey Meatball Sub on Ciabatta Roll Drenched in Italian Meat Gravy (4 Points) (RECIPE FOLLOWS), Trader Joe’s Baked Cheese Crunchies (33) (4 Points)
Snack:  Sugar Free Chai Tea made with 1 cup of Skim Milk (3 Points)
Dinner:    Asian Lettuce Wraps (0 Points), Mexican Cauliflower Rice (0 Points)
Snack: [Open]
Turkey Meatball Sub on Ciabatta Roll Drenched in Italian Meat Gravy
1 Recipe for Slow Cooker Italian Meat Gravy Cooked
6 Ciabatta Rolls (I use Trader Joe’s)
2 Pounds of Turkey Breast (Ground)
1 Cup of Finely Chopped Onion
1 Large Egg Yolk
1/2 Teaspoon Each of Ground Oregano, Dried Parsley, Garlic Powder, Dried Basil, Salt & Pepper
1.5 Teaspoons of Reduced Fat Kraft Grated Parmesan Cheese
Vegetable Cooking Spray
2 Large Green Bell Peppers, Cored and Sliced
2 Medium to Large Onions, Sliced
INSTRUCTIONS:
- When Slow Cooker Italian Meat Gravy is done keep it warm in the slow cooker and set aside. Combine ground turkey breast, onion, egg yolk, spices and Parmesean Cheese into a bowl and mix thoroughly. Shape into 12 meatballs (for 6 sandwiches) all about the same size.
- Preheat oven to 350 degrees. Place meatballs on a parchment paper lined baking sheet and bake for 30 minutes.
- Take out of oven and set aside. Cover with foil to keep warm or place into the slow cooker Italian Meat Gravy.
- In a large saute pan that has been sprayed with vegetable cooking spray over medium heat, saute peppers and onions until softened. Set aside.
- Build your sandwich using the Ciabatta Rolls, adding 2 meatballs per roll and a few tablespoons of the Slow Cooker Italian Meat Gravy. Add sauteed peppers and onions on top.
- This makes 6 sandwiches. On the Green Plan, each sandwich is 5 SmartPoints. On the Blue and Purple Plans, it is 3 SmartPoints per sandwich. Enjoy!
PRINTABLE
- 1 Recipe for Slow Cooker Italian Meat Gravy Cooked
- 6 Ciabatta Rolls (I use Trader Joe's)
- 2 Pounds of Turkey Breast (Ground)
- 1 Cup of Finely Chopped Onion
- 1 Large Egg Yolk
- ½ Teaspoon Each of Ground Oregano, Dried Parsley, Garlic Powder, Dried Basil, Salt & Pepper
- 1.5 Teaspoons of Reduced Fat Kraft Grated Parmesan Cheese
- Vegetable Cooking Spray
- 2 Each Large Green Bell Peppers + Onions, Sliced
- When Slow Cooker Italian Meat Gravy is done keep it warm in the slow cooker and set aside. Combine ground turkey breast, onion, egg yolk, spices and Parmesean Cheese into a bowl and mix thoroughly. Shape into 12 meatballs (for 6 sandwiches) all about the same size.
- Preheat oven to 350 degrees. Place meatballs on a parchment paper lined baking sheet and bake for 30 minutes.
- Take out of oven and set aside. Cover with foil to keep warm or place into the slow cooker Italian Meat Gravy.
- In a large saute pan that has been sprayed with vegetable cooking spray over medium heat, saute peppers and onions until softened. Set aside.
- Build your sandwich using the Ciabatta Rolls, adding 2 meatballs per roll and a few tablespoons of the Slow Cooker Italian Meat Gravy. Add sauteed peppers and onions on top.
- This makes 6 sandwiches. On the Green Plan, each sandwich is 5 SmartPoints. On the Blue and Purple Plans, it is 3 SmartPoints per sandwich. Enjoy!
Wednesday
Breakfast:Â 1.5 Cups of Fat Free Cottage Cheese with Pineapple Chunks (5 Points)
Snack:Â Â Â Premier Protein Vanilla Shake (2 Points)
Lunch:  Progresso Heart Healthy Italian Wedding Soup (3 Points), Mini Bagel (Toasted) with Spray Butter (3 Points), 2 Hardboiled Eggs (0 Points)
Snack: Sugar Free Chai Tea made with 1 cup of Skim Milk (3 Points)
Dinner:Â Â Â Lemon Braised Chicken with Capers & Artichokes (RECIPE FOLLOWS) (1 Point), 2 Ounces of Linguine (4 Points)
Snack:Â [Open]
Lemon Braised Chicken with Capers & ArtichokesÂ
4 Chicken Cutlets or 2 Pounds of Chicken Tenderloins
2 Teaspoons of Extra Virgin Olive Oil
1/3 Cup of Onion, Diced Small
5 Cloves of Garlic, Minced
1/2 Teaspoon of Dried Thyme
1/4 Teaspoon of Salt & Pepper
1/4 Cup Each of Fat Free Chicken Broth + Lemon Juice (Fresh)
1 Lemon Sliced Thin and Seeded
2 Tablespoons of Capers
1 Jar of Artichoke Hearts, Drained
Vegetable Cooking Spray
DIRECTIONS:
- Spray a large skillet with vegetable cooking spray and heat over medium heat. Add in olive oil when pan is hot.
- Add chicken to pan and cook for about 10 minutes until done (165 degrees F) turning while cooking. Remove chicken from pan and set aside on a plate.
- Add chicken broth and lemon juice to pan along with the onion, garlic, thyme, salt, pepper, lemon slices, capers and drained artichokes. Heat over medium heat.
- Add chicken back into the pan and cook for about 3-5 minutes.
- This makes 4 servings at 1 Freestyle Point per serving. Enjoy!
PRINTABLE
- 4 Chicken Cutlets or 2 Pounds of Chicken Tenderloins
- 2 Teaspoons of Extra Virgin Olive Oil
- ⅓ Cup of Onion, Diced Small
- 5 Cloves of Garlic, Minced
- ½ Teaspoon of Dried Thyme
- ¼ Teaspoon of Salt & Pepper
- ¼ Cup Each of Fat Free Chicken Broth + Lemon Juice (Fresh)
- 1 Lemon Sliced Thin and Seeded
- 2 Tablespoons of Capers
- 1 Jar of Artichoke Hearts, Drained
- Vegetable Cooking Spray
- Spray a large skillet with vegetable cooking spray and heat over medium heat. Add in olive oil when pan is hot.
- Add chicken to pan and cook for about 10 minutes until done (165 degrees F) turning while cooking. Remove chicken from pan and set aside on a plate.
- Add chicken broth and lemon juice to pan along with the onion, garlic, thyme, salt, pepper, lemon slices, capers and drained artichokes. Heat over medium heat.
- Add chicken back into the pan and cook for about 3-5 minutes.
- This makes 4 servings at 1 Freestyle Point per serving. Enjoy!
Thursday
Breakfast:Â 1 cup Cream of Wheat made with 1/4 cup Skim Milk (4 Points), (2) Bananas
Snack:Â Â Â Premier Protein Vanilla Shake (2 Points)
Lunch: Hillshire Farms Ultra Thin Roast Beef w/Onion and Mustard on Butterbread (4 Points),  Trader Joe’s Baked Cheese Crunchies (33) (4 Points)
Snack:Â Â Â Sugar Free Chai Tea made with 1 cup of Skim Milk (3 Points)Â Â
Dinner: Roasted Scallops & Sweet Fiery Pineapple Cucumber Salsa (0 Points)
Snack: [Open]Â
Friday
Breakfast: 2 Cups of Puffed Wheat with 2 Bananas & 1 Cup of Skim Milk (5 Points)
Snack:Â Premier Protein Vanilla Shake (2 Points)
Lunch: Creamy Chicken Fettucine Soup (RECIPE FOLLOWS) (3 Points)
Snack:Â Sugar Free Chai Tea made with 1 cup of Skim Milk (3 Points)Â Â Â Â Â Â Â
Dinner:Jerk Chicken with Pineapple Cabbage Slaw (1 Point)
Snack: [Open]
Creamy Chicken Fettucine Soup
1/2 Cup Each Carrot (Sliced), Celery (Diced), Onion (Diced)
2 Cloves of Minced Garlic
4 Cups of Fat Free Chicken Broth
2 Cups of Chopped Cooked Chicken Breast
1 Package of ThinSlim Foods Impastable Low Carb Fettucine
1/2 Teaspoon Each: Seasoned Salt, Dry Mustard, Chili Powder, Black Pepper
1/4 Teaspoon of Curry Powder
1 Cup of Fat Free Half & Half
1 Tablespoon of All Purpose Flour
Cup of Fresh Broccoli Florets (Chopped Small)
Butter Flavored Vegetable Cooking Spray
DIRECTIONS:
- Spray a sauce pan with butter flavored vegetable cooking spray and place over medium to high heat. When pan is hot, add carrot, celery, onion and garlic. Cook for about 5 minutes until vegetables are tender.
- Add in broth, chicken, low carb fettucine, and all the seasonings including curry powder.
- Bring to a boil, reduce heat and simmer, covered until the noodles are tender (about 10 minutes)
- In a small bowl, combine fat free half and half and flour. Mix well and gradually stir into the broth mixture.
- Stir in small broccoli florets. Simmer, uncovered, about 10 minutes or until slightly thickened, stirring frequently.
- Makes 4 good sized bowls at 3 Freestyle Points per bowl. Enjoy!
PRINTABLE
- ½ Cup Each Carrot (Sliced), Celery (Diced), Onion (Diced)
- 2 Cloves of Minced Garlic
- 4 Cups of Fat Free Chicken Broth
- 2 Cups of Chopped Cooked Chicken Breast
- 1 Package of ThinSlim Foods Impastable Low Carb Fettucine
- ½ Teaspoon Each: Seasoned Salt, Dry Mustard, Chili Powder, Black Pepper
- ¼ Teaspoon of Curry Powder
- 1 Cup of Fat Free Half & Half
- 1 Tablespoon of All Purpose Flour
- Cup of Fresh Broccoli Florets (Chopped Small)
- Butter Flavored Vegetable Cooking Spray
- Spray a sauce pan with butter flavored vegetable cooking spray and place over medium to high heat. When pan is hot, add carrot, celery, onion and garlic. Cook for about 5 minutes until vegetables are tender.
- Add in broth, chicken, low carb fettucine, and all the seasonings including curry powder.
- Bring to a boil, reduce heat and simmer, covered until the noodles are tender (about 10 minutes)
- In a small bowl, combine fat free half and half and flour. Mix well and gradually stir into the broth mixture.
- Stir in small broccoli florets. Simmer, uncovered, about 10 minutes or until slightly thickened, stirring frequently.
- Makes 4 good sized bowls at 3 Freestyle Points per bowl. Enjoy!
Saturday
Breakfast: Cheesy Zucchini Frittata (0 Points)
Snack:Â Â Â Sugar Free Chai Tea made with 1 cup of Skim Milk (3 Points)Â
Lunch: Same as yesterday (3 Points)
Snack:Â Premier Protein Vanilla Shake (2 Points)
Dinner:Â [DINNER OUT]
Snack: [Open]
Sunday
Breakfast:  Eggs in Purgatory (0 Points)
Snack:Â Â Premier Protein Vanilla Shake (2 Points)
Lunch:Â Â Tuna Salad on Butter Bread Toast with Lettuce, Tomato, Jalapeno & Light Mayonnaise (4 Points)
Snack:Â Â Sugar Free Chai Tea made with 1 cup of Skim Milk (3 Points)
Dinner: Shrimp & Broccoli in Garlic Sauce over Cauliflower Rice (0 Points)
Snack: Slow Cooker Lava Cake (RECIPE FOLLOWS) (6 Points)
Slow Cooker Lava Cake
Â
1 Cup Each All Purpose Flour + Truvia Brown Sugar Blend
5 Tablespoons of Baking Cocoa, divided
2 Teaspoons of Baking Powder
1/4 Teaspoon of Salt
1/2 Cup of Fat Free Milk
2 Tablespoons of Canola Oil
1/2 Teaspoon of Vanilla Extract
1/8 Teaspoon of Ground Cinnamon
1 1/4 Cups of Hot Water
Vegetable Cooking Spray
DIRECTIONS:
- In a large bowl whisk the flour, 1/2 cup of Truvia blend, 3 Tablespoons of Cocoa, baking powder and salt.
- In another bowl, whisk the milk, oil and vanilla until blended. Add to the flour mixture, stir until moistened.
- Spray a 3 quart slow cooker with vegetable cooking spray. Spread mixture into the slow cooker.
- In a small bowl, mix cinnamon and remaining Truvia blend and cocoa; stir in hot water. Pour over the batter in slow cooker, but do NOT stir.
- Cook, covered, on high 2-2.5 hours or until a toothpick inserted in cake portion comes out clean. Turn off slow cooker; let stand for 15 minutes before serving.
- This makes 8 servings at 6 Freestyle Points each. Enjoy!
PRINTABLE
- 1 Cup Each All Purpose Flour + Truvia Brown Sugar Blend
- 5 Tablespoons of Baking Cocoa, divided
- 2 Teaspoons of Baking Powder
- ¼ Teaspoon of Salt
- ½ Cup of Fat Free Milk
- 2 Tablespoons of Canola Oil
- ½ Teaspoon of Vanilla Extract
- ⅛ Teaspoon of Ground Cinnamon
- 1¼ Cups of Hot Water
- Vegetable Cooking Spray
- In a large bowl whisk the flour, ½ cup of Truvia blend, 3 Tablespoons of Cocoa, baking powder and salt.
- In another bowl, whisk the milk, oil and vanilla until blended. Add to the flour mixture, stir until moistened.
- Spray a 3 quart slow cooker with vegetable cooking spray. Spread mixture into the slow cooker.
- In a small bowl, mix cinnamon and remaining Truvia blend and cocoa; stir in hot water. Pour over the batter in slow cooker, but do NOT stir.
- Cook, covered, on high 2-2.5 hours or until a toothpick inserted in cake portion comes out clean. Turn off slow cooker; let stand for 15 minutes before serving.
- This makes 8 servings at 6 Freestyle Points each. Enjoy!
I hope you like this week’s Weight Watchers Freestyle weight loss menu for the week of January 7, 2019.
Have you seen these posts?
Here are 14 completely 0 Point Freestyle Breakfasts Recipes that are fantastically delicious.
Here are 31 completely 0 Point Freestyle Lunch Recipes to feast on.
Want to see some of the Pioneer Woman’s Recipes Remade for Freestyle to serve at a Superbowl Party? Click here.
*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
Weight Watchers Chocolate Raspberry Mini Bar
Biena Chickpea Snacks
Weight Watchers Fudge Brownie Mug Cake
Trader Joe’s Baked Cheese Crunchies
Kraft Reduced Fat Parmesan Cheese (Grated)
Lily’s Dark Chocolate Chips
ThinSlim Impastable Low Carb Fettucine
Truvia Brown Sugar Blend
PIN FOR LATER ⇓
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