I hope your Easter weekend was wonderful. What did you serve for Easter dinner?
Below is the Weight Watchers Freestyle Weight Loss Meal Plan for the Week of 4/29/19. All the new recipes this week are Instant Pot recipes and they are all very low points too. If you do not have an Instant Pot yet or are thinking about getting one, you will not be disappointed. Especially with summer coming, the last thing you want to do is have to cook in a hot kitchen. Instant Pots save you so much time and energy – let alone, you will have a lot less pans to clean too. Â
*This is the Instant Pot that I got for Christmas and I love it!
*This post contains affiliate links.
PIN FOR LATER ⇓
Weight Watchers Freestyle Weight Loss Meal Plan – Week of 4/29/19
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 Weight Watchers Frozen Fudge Bar (4 Points)
Tuesday: (2) Sourdough Pretzels (5 Points)
Wednesday:Â 1 Mini Bagel with Spray Butter (3 Points)
Thursday:Â Â (8) Reduced Fat Nilla Wafers (5 Points)
Friday:Â Weight Watchers Frozen Fudge Bar (4 Points)
Saturday:Â Pure Protein S’mores Bar (6 Points)
Sunday:Â Â (8) Reduced Fat Nilla Wafers (5 Points)
Listed below will be my breakfasts, lunches, dinners and snacks for the Weight Watchers Freestyle Weekly Menu – Week of 4/29/19.
Weight Watchers Freestyle Weekly Menu and Healthy Recipes
Monday
Breakfast:Â 2 Slices of Lite Bread (3 Points) &Â Â 2 Sunny Side Up Eggs (0 Points)
Snack:Â Premier Protein Vanilla Shake* (2 Points)
Lunch:Â Â Tuna Hummus (1 can of Tuna drained and mixed into Creamy Dreamy Hummus) (0 Points), Celery Sticks (0 Points), Watermelon Chunks (0 Points) with Dannon Greek Strawberry Yogurt Cup (2 Points)
Snack:Â Â Â Sugar Free Chai Tea* made with 1 cup of Skim Milk (3 Points)
Dinner:Â Skinny Shrimp Scampi Casserole (4 Points) Cape Cod Chopped Salad (4 Points)
Snack: [Above]
Tuesday
Breakfast: Instant Pot Cheesy Potato Frittata (3 Points) (RECIPE FOLLOWS), 2 Mandarin Oranges (0 Points)
Snack: Premier Protein Vanilla Shake* (2 Points)
Lunch: Salsa Verde Stuffed Chicken Pita (1 Point), Latin Shrimp Bisque (1 Point)
Snack:Â Sugar Free Chai Tea* made with 1 cup of Skim Milk (3 Points)Â Â Â Â Â Â Â
Dinner: Pioneer Woman Ranch Style Chicken (3 Points), Spicy Beans & Rice (0 Points)
Snack: [Above]
Wednesday
Breakfast: Same as yesterday (3 Points)
Snack: Premier Protein Vanilla Shake* (2 Points)
Lunch:Â Â Creamy Tomato Bisque (1 Point), Fruit with Honey Vanilla Yogurt (1 Point)
Snack:Â Sugar Free Chai Tea* made with 1 cup of Skim Milk (3 Points)
Dinner:Â 2 Ounces of Spaghetti (6 Points) with Slow Cooker Italian Meat Gravy (0 Points)
Snack: [Above]
Thursday
Breakfast:Â 1/2 cup of Pineapple Cottage Cheese with Fruit (4 Points), 2 Hard Boiled Eggs (0 Points)
Snack:Â Â Â Premier Protein Vanilla Shake* (2 Points)
Lunch:Â Spanish Hamburger Skillet (0 Points)
Snack:Â Â Â Sugar Free Chai Tea*Â made with 1 cup of Skim Milk (3 Points)Â Â
Dinner: Instant Pot Pomegranate Balsamic Glazed Chicken Breast (2 Points) (RECIPE FOLLOWS), Asparagus Spears (0 Points), Caprese Salad (7 Points)
Snack: [Above]
Friday
Breakfast:Â Bacon and Feta Baked Eggs (2 Points), Cantaloupe Chunks
Snack:Â Premier Protein Vanilla Shake* (2 Points)
Lunch: Instant Pot Loaded Baked Potato Soup (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: Ragin’ Cajun Flounder Fillets over Zoodles (0 Points)
Snack: [Above]
Saturday
Breakfast:Â Breakfast Pizza (4 Points)
Snack:Â Â Â Sugar Free Chai Tea* made with 1 cup of Skim Milk (3 Points)Â
Lunch: Same as yesterday (5 Points)
Snack: Premier Protein Vanilla Shake* (2 Points)
Dinner: Niman Ranch Burger (1 Point), Freestyle Southern Cole Slaw (0 Points), Swiss Meringue Clouds with Berrylicious Sauce (0 Points)
Snack: [Above]
Sunday
Breakfast: Baked Custard with Cinnamon (2 Points)
Snack:Â Premier Protein Vanilla Shake* (2 Points)
Lunch:Â [Lunch out]
Snack:Â Sugar Free Chai Tea* made with 1 cup of Skim Milk (3 Points)
Dinner: Instant Pot Chicken Enchilada Soup (1 Point) (RECIPE FOLLOWS) using Instant Pot Chicken Broth (0 Points) (RECIPE FOLLOWS)
Snack: [Above]
I hope you enjoyed the Weight Watchers Freestyle Weight Loss Meal Plan for the week of 4/29/19 and try the newest Instant Pot recipes!
*THIS POST CONTAINS AFFILIATE LINKS WHICH MEANS IF YOU PURCHASE SOMETHING USING THE LINKS BELOW, I WILL RECEIVE A VERY SMALL PERCENTAGE OF THE SALE FOR RECOMMENDING THE PRODUCT TO YOU. THIS IS ALL AT NO COST TO YOU. THANK YOU IF YOU DO PURCHASE SOMETHING THAT WAS USED IN MAKING THESE RECIPES.
Oxo Good Grips FAT Separator
Oregon Sugar Free Chai Tea
Premier Protein Vanilla Shakes
Joseph’s Flax, Oat Bran & Whole Wheat Pita Bread
Trader Joe’s Salsa VerdeÂ
Have you seen these Weight Watchers Freestyle Posts?
Weight Watchers Freestyle Cinco de Mayo Recipes GALORE!
Weight Watchers Freestyle Dessert Recipes
Instant Pot Cheesy Potato Frittata
2 Teaspoons of Olive Oil
Vegetable Cooking Spray
1.5 Cups of Simply Potato or other Brand Diced Potatoes
1/2 Cup of Onion, Diced
1 Cup of Water
6 Large Eggs + 6 Large Egg Whites
1/2 Cup of Fat Free Half & Half
2 Green Onions, Chopped Small
1 Teaspoon of Dried Parsley
Salt/Pepper to Taste
1 1/4 Cups of Kraft Fat Free Cheddar Cheese, Shredded
DIRECTIONS:
- Spray a skillet with vegetable cooking spray and place over medium high heat. When pan is hot add olive oil. Add potatoes and chopped onion. Cook and stir for about 10 minutes. (If they start to stick, add in a few tablespoons of water).Â
- Spray a round baking dish with cooking spray. Add in potato/onion mixture. Add 1 cup of water + trivet insert to a 6 qt. Instant Pot.
- Whisk eggs, egg whites, half & half, green onions, parsley, salt and pepper well. Stir in cheese. Pour this mixture over potato mixture. Loosely cover pan with foil. Lock lid and make sure the vent is closed. Select manual setting, put pressure on high and time for 30 minutes.
- When finished, release pressure naturally for 10 minutes, followed by quick release. Remove pan and let stand for about 5 minutes.
- This makes 4 servings at 3 SmartPoints per serving on the Blue Plan, 7 SmartPoints per serving on the Green Plan and 2 SmartPoints per serving on the Green Plan. Enjoy!
PRINTABLE
- 2 Teaspoons of Olive Oil
- Vegetable Cooking Spray
- 1.5 Cups of Simply Potato or other Brand Diced Potatoes
- ½ Cup of Onion, Diced
- 1 Cup of Water
- 6 Large Eggs + 6 Large Egg Whites
- ½ Cup of Fat Free Half & Half
- 2 Green Onions, Chopped Small
- 1 Teaspoon of Dried Parsley
- Salt/Pepper to Taste
- 1¼ Cups of Kraft Fat Free Cheddar Cheese, Shredded
- Spray a skillet with vegetable cooking spray and place over medium high heat. When pan is hot add olive oil. Add potatoes and chopped onion. Cook and stir for about 10 minutes. (If they start to stick, add in a few tablespoons of water).
- Spray a round baking dish with cooking spray. Add in potato/onion mixture. Add 1 cup of water + trivet insert to a 6 qt. Instant Pot.
- Whisk eggs, egg whites, half & half, green onions, parsley, salt and pepper well. Stir in cheese. Pour this mixture over potato mixture. Loosely cover pan with foil. Lock lid and make sure the vent is closed. Select manual setting, put pressure on high and time for 30 minutes.
- When finished, release pressure naturally for 10 minutes, followed by quick release. Remove pan and let stand for about 5 minutes.
- This makes 4 servings at 3 SmartPoints per serving on the Blue Plan, 7 SmartPoints per serving on the Green Plan and 2 SmartPoints per serving on the Green Plan. Enjoy!
Instant Pot Pomegranate Balsamic Glazed Chicken Breast
1/2 Cup of Fat Free Chicken Broth
1/4 Cup of Pomegranate Juice
1/4 Cup of Balsamic Vinegar
2 Tablespoons of Lemon Juice
1/2 Teaspoon Each of Salt, Pepper, Paprika, Dried Parsley & Garlic Powder
4 Boneless Skinless Chicken Breasts
2 Tablespoons Each of Land O’Lakes Whipped Butter + All Purpose Flour
DIRECTIONS:
- Combine broth, juice, vinegar, lemon juice and all herbs/spices in a bowl. Whisk to combine.
- Place chicken breasts in Instant Pot and pour broth mixture over breasts. Lock the lid and close vent. Select manual and adjust pressure to high. Time for 15 minutes. When done, let pressure naturally release for 10 minutes followed by quick release.
- Remove chicken and cover to keep warm. Skim fat using a fat separator from the liquid. In a saucepan, melt butter and whisk flour in until smooth. Slowly add back the skimmed cooking liquid. Cook and stir until sauce is thickened – about 3 minutes. Brush over chicken breasts.
- This makes 4 Servings at 2 Freestyle Points. Enjoy! Â
PRINTABLE
- ½ Cup of Fat Free Chicken Broth
- ¼ Cup of Pomegranate Juice
- ¼ Cup of Balsamic Vinegar
- 2 Tablespoons of Lemon Juice
- ½ Teaspoon Each of Salt, Pepper, Paprika, Dried Parsley & Garlic Powder
- 4 Boneless Skinless Chicken Breasts
- 2 Tablespoons Each of Land O'Lakes Whipped Butter + All Purpose Flour
- Combine broth, juice, vinegar, lemon juice and all herbs/spices in a bowl. Whisk to combine.
- Place chicken breasts in Instant Pot and pour broth mixture over breasts. Lock the lid and close vent. Select manual and adjust pressure to high. Time for 15 minutes. When done, let pressure naturally release for 10 minutes followed by quick release.
- Remove chicken and cover to keep warm. Skim fat using a fat separator from the liquid. In a saucepan, melt butter and whisk flour in until smooth. Slowly add back the skimmed cooking liquid. Cook and stir until sauce is thickened - about 3 minutes. Brush over chicken breasts.
- This makes 4 Servings at 2 Freestyle Points. Enjoy!
Instant Pot Chicken Broth
3.5 Pounds of Chicken Bones
4 Ribs of Celery, Chunked
4 Carrots, Chunked
2 Onions, Quartered
2 Bay Leaves
1 Teaspoon Each of Dried Parsley, Dried Thyme, Garlic Powder, Onion Powder
10 Peppercorns
1 Teaspoon of Salt
8 Cups of Cold Water
DIRECTIONS:
- Place all ingredients into the Instant Pot. Lock and close vent. Select manual and adjust pressure to high. Time for 50 minutes. When done, allow pressure to release naturally.
- Remove bones and any meat. Strain broth. Discard bones, meat (or save for your dog like I do), vegetables and peppercorns.Â
- Refrigerate overnight and skim any fat using a fat separator or spoon.
- This makes about 1/2 Gallon of Chicken Broth at 0 Freestyle Points.
PRINTABLE
- 3.5 Pounds of Chicken Bones
- 4 Ribs of Celery,
- Carrots, Chunked
- 2 Onions, Quartered
- 2 Bay Leaves
- 1 Teaspoon Each of Dried Parsley, Dried Thyme, Garlic Powder, Onion Powder
- 10 Peppercorns
- 1 Teaspoon of Salt
- 8 Cups of Cold Water
- Place all ingredients into the Instant Pot. Lock and close vent. Select manual and adjust pressure to high. Time for 50 minutes. When done, allow pressure to release naturally.
- Remove bones and any mean. Strain broth. Discard bones, meat (or give to your dog like I do) vegetables and peppercorns. Refrigerate overnight and skim any fat using a fat separator or spoon.
- This makes about ½ Gallon of Chicken Broth at 0 Freestyle Points.
Instant Pot Chicken Enchilada Soup
Vegetable Cooking Spray
2 Teaspoons of Olive Oil
2 Red Peppers, Chopped Small
1 Onion (Medium), Chopped Small
3 Minced Garlic Cloves
1 Pound of Boneless Skinless Chicken Breasts
48 oz of Chicken Broth (I use Homemade – Recipe Follows)
14.5 Oz Can of Diced Tomatoes, Undrained
10 Oz Can of Red Enchilada Sauce
15.25 Oz Can of Corn, Drained
2 Tablespoons of Tomato Paste
1 Tablespoon of Chili Powder
2 Teaspoons of Ground Cumin
1 Teaspoon of Paprika
2 Green Onions, Chopped Small
DIRECTIONS:
- Spray base of Instant Pot with cooking spray. Select saute setting and adjust for high heat. Add oil. Saute red pepper, onion and garlic for 8 minutes. Add chicken, broth, tomatoes, enchilada sauce, corn, tomato paste and seasonings. Stir to combine.
- Lock lid and close vent. Select manual setting and adjust pressure to high and time for 10 minutes. When done, allow pressure to release naturally for 8 minutes followed by quick release.
- Remove chicken and shred with 2 forks and then return to Instant Pot. Stir in green onions.
- This makes 8 servings. Each serving is about 1.5 cups at 1 Freestyle Point. Serve with up to 1/4 Cup of Kraft Fat Free Shredded Cheese (Cheddar or Mozzarella), Fat Free Greek Plain Yogurt, Hot Sauce or additional 0 Point Chopped Vegetables to not change points value per serving. Enjoy!
PRINTABLE
- Vegetable Cooking Spray
- 2 Teaspoons of Olive Oil
- 2 Red Peppers, Chopped Small
- 1 Onion (Medium), Chopped Small
- 3 Minced Garlic Cloves
- 1 Pound of Boneless Skinless Chicken Breasts
- 48 oz of Chicken Broth
- 14.5 Oz Can of Diced Tomatoes, Undrained
- 10 Oz Can of Red Enchilada Sauce
- 15.25 Oz Can of Corn, Drained
- 2 Tablespoons of Tomato Paste
- 1 Tablespoon of Chili Powder
- 2 Teaspoons of Ground Cumin
- 1 Teaspoon of Paprika
- 2 Green Onions, Chopped Small
- Spray base of Instant Pot with cooking spray. Select saute setting and adjust for high heat. Add oil. Saute red pepper, onion and garlic for 8 minutes. Add chicken, broth, tomatoes, enchilada sauce, corn, tomato paste and seasonings. Stir to combine.
- Lock lid and close vent. Select manual setting and adjust pressure to high and time for 10 minutes. When done, allow pressure to release naturally for 8 minutes followed by quick release.
- Remove chicken and shred with 2 forks and then return to Instant Pot. Stir in green onions.
- This makes 8 servings. Each serving is about 1.5 cups at 1 Freestyle Point. Serve with up to ¼ Cup of Kraft Fat Free Shredded Cheese (Cheddar or Mozzarella), Fat Free Greek Plain Yogurt, Hot Sauce or additional 0 Point Chopped Vegetables to not change points value per serving. Enjoy!
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Pat says
Can you think of any reason why Egg Beaters wouldn’t work for this?? If so, how much do you think a person should use?
[email protected] says
Pat, what recipe are you referring to?