If you just joined Weight Watchers or need new inspiration of what to eat for weight loss, below you will find Weight Watchers Weekly Meal Plan for the Week of 10/4 -10/10 that fits the Blue, Green & Purple Weight Watchers Plans. If you are at a loss of what to eat while trying to lose weight, remember that no foods are off limits on Weight Watchers.
Just for clarification purposes, next to each today’s meal, you will see something similar to this: (2B, 2G, 1P) – this represents the amount of that meal’s SmartPoints as 2 SmartPoints on Blue, 2 SmartPoints on Green, and 1 SmartPoint on Purple.
If you are new to Weight Watchers or are a veteran like myself, this Weight Watchers healthy weekly weight loss meal plan that I have outlined below will keep you full and your taste buds happy. If there is something on the weight loss meal plan that you don’t like, just switch it out for something else or swap something from the tons of other Weight Watchers Recipes here on the blog. Each day’s menu has 3 snacks too which includes dessert!
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Quest Salted Caramel Protein Shake
Weight Watchers Chocolate Caramel Mini Bar
Biena Sea Salt Chickpea Snacks
Weight Watchers Weekly Meal Plan for the Week of 10/4 -10/10
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 some of my daily SmartPoints in case later in the week, I am in a position where my food choices are limited.
Monday: Weight Watchers Chocolate Caramel Mini Bar (2B, 2G, 2P)
Tuesday:  Biena Sea Salt Chickpea Snacks (1/2 Cup) (6B, 6G, 6P)
Wednesday: Pretzel PepperRidge Farm Goldfish (4 Points)
Thursday:  Angel Food Cake with Berrylicious Sauce (4B, 4G, 4P)
Friday: Weight Watchers Giant Fudge Bar (4B, 4G, 4P)
Saturday: Weight Watchers Chocolate Caramel Mini Bar (2B, 2G, 2P)
Sunday:  2 Sugar Free/Fat Free Pudding Cup (4B, 4G, 4P), 13 Lily’s Chocolate Chips (0B, 0G, 0P)
Related Post: 30 Day weight watchers menu i used to lose almost 20 pounds
Monday
Breakfast:2 Slices of Nature’s Own Butter Bread (Toasted) with I Can’t Believe It’s Not Butter Spray (3B, 3G, 3P)
Snack:Â Quest Salted Caramel Protein Shake (2B, 2G, 2P)
Lunch: 8 Wasa Light Rye Crackerbread (4B, 4G, 4P), Can of Drained Tuna in Water (0B, 3G,0P), 7 Skippy PB Bites (5B, 5G, 5P)
Snack: Oregon Sugar Free Chai Tea* made with 1 cup of Unsweetened Almond Milk (1B, 1G, 1P)
Dinner:Â 8 oz of Grilled Scallops (0B, 3G, 0P), Medium Baked Potato (5B, 5G, 0P), 1 Tablespoon of Light Whipped Butter (2B, 2G, 2P), Corn on the Cob (0B, 3G. 0P)Â
Tuesday
Breakfast: Flourless Oatmeal Banana Chocolate Chip Muffins (1B, 2G, 0P)
Snack:Â Quest Salted Caramel Protein Shake (2B, 2G, 2P)
Lunch: Roasted Cauliflower Bisque (RECIPE BELOW) (5B, 5G, 5P), Green Salad with 2 Tablespoons of Olive Garden Light Dressing (1B, 1G, 1P)
Snack:Â Oregon Sugar Free Chai Tea* made with 1 cup of Unsweetened Almond Milk (1B, 1G, 1P)
Dinner: Shrimp & Broccoli in Garlic Sauce(0B, 1G, 0P), 1 cup of Brown Rice (7B, 7G, 0P)
- 6 Cups of Cauliflower Florets
- Vegetable Cooking Spray
- 2 Teaspoons of Garlic Powder
- ½ Teaspoon Each of Salt & Pepper
- ¼ Teaspoon of Ground Nutmeg
- 2 Tablespoons of Whipped Butter (Land O'Lakes)
- 1 Onion, Chopped (Medium)
- Garlic Cloves (2), Minced
- 2 Tablespoons of All Purpose Flour
- 2 Cups Each of Fat Free Chicken Broth + Fat Free Half & Half
- 6 Green Onions or Fresh Herbs, Optional
- Cayenne Pepper, Optional (Sprinkling on top of soup)
- Preheat oven to 450 degrees. Put cauliflower florets on a baking sheet. Spray with vegetable cooking spray and season with garlic powder, salt, pepper and nutmeg. Toss well to coat all the florets. Roast for 35 minutes until florets are golden brown and tender. Stir 2x during roasting time.
- Melt butter in a large saucepan over medium heat. Add in onion and garlic. Keep stirring and cook for about 7 minutes until onion is translucent. Sprinkle in flour and stir to coat. Gradually add broth and fat free half & half and whisk until flour is well dissolved. Bring to a boil, stirring constantly, until mixture thickens, about 3 minutes. Reduce heat to low and stir in the cauliflower. Stir to combine.
- Using a blender, puree the cauliflower mixture in small batches until smooth. Return to pot and rewarm. Just before serving, add green onions, or fresh herbs on top of soup if using. Sprinkle cayenne pepper on top of soup, also optional, but delicious.
- This makes 4 generous servings at 5 SmartPoints per serving on the Blue, Green & Purple Plans. Enjoy.
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Wednesday
Breakfast:Â Mini Bagel with Spray Butter (3B, 3G, 3P)
Snack: Premier Protein Vanilla Shake (2B, 2G, 2P)
Lunch: 10 Slices of Healthy Choice Rotisserie Chicken (1B, 1G, 1P) with Lettuce, Tomato, Onion on a Ciabatta Roll (6B, 6G, 6P) with Horseradish Mustard
Snack: Sugar Free Chai Tea made with 1 cup of Skim Milk (3B, 3G, 3P)
Dinner: Instant Pot Tuna Noodle Casserole (7B, 9G, 3P)
Related Post: everything i ate to lose over 5 pounds in 1 week on weight watchers
Thursday
Breakfast: 1 cup Cream of Wheat made with 1/4 cup Skim Milk (4B, 4G, 4P), Banana (0B, 0G, 0P)
Snack:Â Quest Salted Caramel Protein Shake (2B, 2G, 2P)
Lunch: Tuna Salad (3B, 5G, 3P) on Joseph’s Heart Friendly Pita (1B, 1G, 1P) with Lettuce & Tomato, Baked Lay’s Chips (4B, 4G, 4P)
Snack:Â Oregon Sugar Free Chai Tea* made with 1 cup of Unsweetened Almond Milk (1B, 1G, 1P)
Dinner:Â Ultimate Grilled Chicken Caesar Salad (2B, 3G, 2P)
Friday
Breakfast: Weight Watchers Corn Muffin (3B, 3G, 3P), Banana (0 Points)
Snack: Quest Salted Caramel Protein Shake (2B, 2G, 2P)
Lunch: WW Smart Ones Creamy Rigatoni w/Broccoli (6B, 6G, 6P)
Snack: Oregon Sugar Free Chai Tea* made with 1 cup of Unsweetened Almond Milk (1B, 1G, 1P)
Dinner:Â Take Out For Dinner
Saturday
Breakfast:Â Mini Bagel with Spray Butter (3B, 3G, 3P), Apple (0 Points)
Snack:Â Quest Salted Caramel Protein Shake (2B, 2G, 2P)
Lunch:Mexican Taco Salad Cups(1B, 4G,1P)
Snack:Â Oregon Sugar Free Chai Tea* made with 1 cup of Unsweetened Almond Milk (1B, 1G, 1P)
Dinner: Instant Pot Baked Potato Soup (7B, 7G, 3P), Garden Salad with Olive Garden Light Dressing (3 Tablespoons) (2B, 2G, 2P)
RELATED POST:  HOW I LOST ALMOST 35 POUNDS IN 8 WEEKS ON WEIGHT WATCHERS – THE EXACT Menu I USED!
Sunday
Breakfast: 3 Soft Boiled Eggs (0B, 6G, 0P) with 2 slices of Nature’s Own Butter Bread with I Can’t Believe It’s Not Butter Spray (2B, 2G, 2P) Honeydew & Cantaloupe Chunks (0B, 0G, 0P)
Snack:Â Quest Salted Caramel Protein Shake (2B, 2G, 2P)
Lunch: (2) Hebrew National 97% Fat Free Hot Dogs (2B, 2G, 2P), (2) Nature’s Own 100% Whole Wheat Hot Dog Buns (6B, 6G, 6P)
Snack:Â Oregon Sugar Free Chai Tea* made with 1 cup of Unsweetened Almond Milk (1B, 1G, 1P)
Dinner:Â Â Â Slow Cooker Cola Chicken (4B, 8G, 4P), Sauteed Zucchini (0 Points), Mashed Cauliflower (0B, 0G, 0P)
I hope you enjoy these Weight Watchers Recipes + Weight Watchers Weekly Meal Plan for the Week of 10/4 -10/10 and I hope it answers your questions on what you can eat for breakfast, lunch and dinner on Weight Watchers to lose weight healthfully.
If this week’s menu doesn’t fit your needs, there are over 100 other weekly meal plans to choose from. There are also many posts with specific Weight Watchers food recipes such as:
Weight Watchers Seafood Recipes
Weight Watchers Italian Recipes
and 0 Point Weekly Menus too and lots more.
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