Weight Watchers Weekly Meal Plan (Feb 12 - Feb 18) • Simple Nourished Living

Welcome to a week of simple and delicious health-conscious dining with our latest WeightWatchers-friendly meal plan.

Every Friday, I send out an email outlining my dinner plans for the upcoming week that are compatible with Weight Watchers, and I also publish them on my blog. This practice helps me stay on track with my meal choices and motivates me to make healthier food decisions.

Additionally, by sharing my weekly dinner plans, I hope to provide a useful reference for individuals searching for meal planning ideas or looking to vary their diet. If you're looking for more inspiration, you might find the "101 Meal Prep Ideas from Successful Weight Watchers" resource helpful.

The Benefits of Weekly Meal Planning

Planning and preparing your meals ahead of time provides tons of benefits to anyone wanting to eat better and lose weight, including WeightWatchers members:

Reduced Impulse Eating: Knowing what you'll cook and eat in advance helps reduce impulsive decisions and unhealthy food choices, such as hitting the drive-thru or ordering takeout. This can be particularly helpful when faced with busy schedules or stressful situations that may otherwise lead to less mindful eating.
Time and Money Savings: Planning meals in advance can save time and money by minimizing last-minute grocery runs and reducing the reliance on takeout or restaurant meals. It also helps in buying ingredients in bulk and utilizing them efficiently throughout the week.
Stress Reduction: Knowing what you'll eat throughout the week eliminates the stress of figuring out meals on a daily basis. This can be particularly beneficial for those with busy schedules, reducing decision fatigue and making healthier choices more doable.
Balanced Nutrition: Meal planning enables you to create well-balanced meals that include a variety of nutrient-dense foods. This ensures that you get a good mix of proteins, carbohydrates, healthy fats, vitamins, and minerals necessary for overall health and weight loss.
Smart Food Choices: With a plan in place, you can make informed and healthier food choices. It allows you to incorporate a diverse range of fruits, vegetables, lean proteins, and whole grains, minimizing the temptation to opt for less nutritious, convenience foods.
Portion Control: Planning meals in advance allows you to consider portion sizes, which is crucial for weight management. It helps avoid overeating and ensures that you consume the appropriate amount of food to stay within your daily calorie or point limits.
Consistent Progress: Having a weekly meal plan helps to build consistent healthy eating habits. Consistency is key to achieving and maintaining weight loss goals, as it establishes a routine that supports healthier choices over time.
Variety and Creativity: Planning meals in advance allows you to introduce variety into your diet and get creative with different recipes. This can make the process of eating healthily more enjoyable and sustainable over the long term.

For those following Weight Watchers, meal planning is especially beneficial as it helps align meals with the program's points system and encourages a thoughtful approach to food choices. Overall, weekly meal planning is a powerful tool for anyone aiming to adopt healthier eating habits, manage weight, and promote overall well-being.

Every time I get out of the meal planning habit and resort to take-out, restaurants, and snacking on junk, it's amazing how crappy I feel and how quickly the pounds pack on.

The Key to Eating Well is Cooking

Cooking at home is a fantastic way to eat healthier and lose weight. You get to choose exactly what goes into your meals, avoiding sneaky sugars, extra fats, and giant portions. Plus, you can focus on using fresh, whole ingredients that bring a bunch of nutrients to the table. When you're the chef, you're in charge of portion sizes too, helping you keep your calories in check without feeling deprived.

And let's talk about flavors – at home, you can spice things up without drowning your food in salt or sugar. It's a chance to get creative and experiment with cooking techniques that are healthier, like grilling or baking.

Plus, the more you cook, the more you learn about what works for your taste buds and your health goals. It's not just about eating better; it's about building habits that stick around for the long haul. Plus, there's something satisfying about knowing you've whipped up a meal that's not just delicious but also good for you. So, roll up those sleeves and let your kitchen become your secret weapon for better eating and losing weight.

The Key to Consistent Cooking is Planning

In the beginning meal planning can be a huge chore. The key is finding an approach that works for you over the long haul. If you are struggling with meal planning here are 3 great meal planning resources to help:

My Month of Meal Month of Meal Plans eBook
My WW friend Alisha's 12-Week eCookbook and Meal Planner (affiliate link) and Table for Two Meal Planner and eCookbook (affiliate link)

This Week's WW Meal Plan Suggestions with Points

What Do I Eat for Breakfast on Weight Watchers?

Most days my breakfast is something quick like an english muffin with almond butter, avocado toast, cottage cheese with fruit, eggs, yogurt with fruit, oatmeal or a smoothie, depending on my mood and the season. I've also been adding a fresh juice to my morning routine on a regular basis.

What Do I Eat for Lunch on Weight Watchers?

Lunch is usually leftovers or some combination of soup / sandwich / salad.

This week I am planning to make...

After years of doing this my approach is pretty casual. I stick a post-it note with a list of the recipes I'm planning to make stuck to the fridge. That's it. No charts. No graphs. No calendars. It's what works best for me at this age and stage of life. For me simple works best 🙂 Here's to a week filled with delicious and mindful choices!

Air Fryer Roast Chicken

Air Fryer Roast Chicken
I love the convenience and comforting satisfaction of roast chicken, not to mention all the quick and easy meals I can make with leftover cooked chicken. You can roast chicken in the oven or in the air fryer. Sometimes I roast a whole chicken in the slow cooker. I also buy rotisserie chickens at the grocery store, depending on my mood.

Favorite sides include Sweet Potato and Green Beans.

Creamy Cauliflower and Potato Soup
Served with Mixed Green Salad and Crusty Bread. I love soup for lunch and or a light supper. It's nutritious, comforting, and best of all, you can reheat it in just a few minutes. Perfect to enjoy leftover on busy weeknights.

Easy Healthy Enchilada Chicken Tacos (using leftover rotisserie chicken)
Just 5 ingredients, cooked shredded chicken, enchilada sauce, shredded cheese, lettuce and corn tortillas, come together in minutes to make these tasty easy, healthy chicken enchilada tacos.

I always have a can of red enchilada sauce in the pantry because it is so versatile. You can find it in the Mexican food aisle at most grocery stores. Often it comes in mild, medium and hot just like salsas. If the label doesn't state the heat level, it mostly likely is mild. I'll plan to serve another longtime hit, Roasted Carrots, alongside.

Chicken Salad with Apples and Cranberries
A longtime favorite with family and readers, this is one of my favorite things to make with leftover cooked chicken. I love it on a bed of salad greens, spread on toast or stuffed into a low carb tortilla (affiliate link) as a wrap. I'll plan to serve it with a cup of leftover cauliflower potato soup.

Easy Taco Cauliflower Rice Skillet
A delicious and wholesome low Points twist on a classic. With just 4 ingredients, this quick and easy skillet is a longtime favorite. Lean ground beef meets + cauliflower rice + taco seasoning + salsa = a simple and satisfying supper. I usually serve a simple Mixed Green Salad alongside but corn or zucchini would work well too.

Need More Vegetarian Choices? Click Here!

I hope this helps you with your own meal planning this week 🙂

*Points® calculated by WW. *PointsPlus® and SmartPoints® calculated by Simple Nourished Living; Not endorsed by Weight Watchers International, Inc. All recipe ingredients except optional items included in determining nutritional estimates. SmartPoints® values calculated WITHOUT each plan's ZeroPoint Foods (Green plan, Blue plan, Purple plan) using the WW Recipe Builder.

Tired of trying to decide what to cook?

If you are struggling with meal planning here are 3 great meal planning resources to help:

My Month of Meal Month of Meal Plans eBook
My WW Friend Kristen's Slender Kitchen Meal Planning Made Easy (affiliate link) Program
My WW friend Alisha's 12-Week eCookbook and Meal Planner (affiliate link) and Table for Two Meal Planner and eCookbook (affiliate link)

Customer Testimonials

I have been using Slender Kitchen Meal Plans (affiliate link) since last year and we love it! Even more excited now that it has the new points. The recipes are easy, family friendly, and taste good. I love that I can customize for our family and the shopping list saves me so much time and money. One of my best purchases last year. ~ Camille

I bought the Table for Two eCookbook and I love it! It saved me from giving up on my weight loss journey. The meals are delicious and so easy to cook. Having a weekly grocery list, recipes and instructions with pictures readily accessible has taken so much stress off of me in meal planning. I was tired of cooking recipes that had multiple servings and eating the left overs several times during the week. My husband loves the Table for Two recipes and he doesn't even need to lose weight! I have recommended your site to several friends on the same journey and they love your recipes too. Thank you for all your hard work in making meal planning so easy! ~ Barbara

I bought the 12-Week eCookbook and Meal Planner by Alisha Hughes from Meal Planning Mommies. It is great 12 weeks with a shopping list which is wonderful. I just make a copy of the list and go shopping for the week. ~ Roberta R.

Hi Martha - I cannot begin to thank you enough for my month of meals. We (my husband and I) have only had the first week, but WOW, what great meals! I can't wait for the second week. You have a customer for life! ~ Sharon S.

More Weight Watchers Weekly Meal Plans

Martha is the founder and main content writer for Simple-Nourished-Living.

A longtime lifetime WW at goal, she is committed to balancing her love of food and desire to stay slim while savoring life and helping others do the same.

She is the author of the Smart Start 28-Day Weight Loss Challenge.

A huge fan of the slow cooker and confessed cookbook addict, when she's not experimenting in the kitchen, you're likely to find Martha on her yoga mat.

More about Martha McKinnon

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