Weight Watchers Free Style Plan One Week Menu Plan

The latest update to the Weight Watchers program has created a need for this Weight Watchers FreeStyle Plan One Week Menu Plan.  This also works for those on the FlexPlan.  It is based on 23 SmartPoints per day but allows you to add in more pointed foods to help meet higher point needs.


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If you aren’t sure what the FreeStyle Plan or FlexPlan is all about, you can check out our post with Weight Watchers FreeStyle Plan and FlexPlan Updates.  This post gives you all the details you need to understand what changes have happened.  The basic rundown is that more proteins are zero points and that daily points go down some.  This makes a new menu plan a must for many to learn how to navigate and stay within their daily point range.

Notes about the Menu Plan below

This menu plan is set up to give a lot of options to choose from.  It is also created to feed a family of 4.  So, you may find that not all of these recipes work for your family.  That is why there are so many options to choose from.  You can work with what your family enjoys to create a menu that you can afford and will love.

Since we have both meat eaters, vegans, and vegetarians who are seeking a menu plan, I am going to include some options that would fit any dietary needs. In the future, I will work on a vegan specific menu plan.

Breakfast on FreeStyle Plan

Choose from one of the following recipes/suggestions to build your breakfast each morning.  Some of the recipes make multiple servings, and work great for feeding the whole family or creating a few days of meals for just one person.

2 Zero Point Muffin Tin Eggs– with a piece of fresh fruit – 0 SP on FreeStyle

Weight Watchers Veggie Egg Scramble– with Homemade Zero Point Turkey Sausage 2 pieces of  – 1 SP on FreeStyle

3 Oatmeal Banana Breakfast Cookies  with 2 pieces of  Homemade Zero Point Turkey Sausage and a piece of fresh fruit- 3 SP each on FreeStyle

Peanut Butter Overnight Oats – with a piece of fresh fruit – 7 SP on FreeStyle

Apple Cinnamon Muffins with a piece of fresh fruit – 3 SP on FreeStyle

Muffin Tin Eggs are a great easy way to make breakfast! These are Zero Points on Weight Watchers FreeStyle Plan and a delicious meal option!

Lunch on FreeStyle Plan

Choose from the following items to create easy lunches to pack for your week.  These all make multiple servings and are ideal for cooking on the weekend, portioning out for the week, and having ready to grab and go.

4 ounces shredded chicken breast, 1/2 cup brown rice, and 1 cup steamed vegetables – 4 SmartPoints on FreeStyle

Vegan Vegetable Soup Recipe – with a side of grilled chicken, turkey, or fish –  2 SmartPoints on FreeStyle

Black Bean, Corn, and Avocado Salad – with 12 tortilla chips – 7 SmartPoints on FreeStyle

White Bean Turkey Chili – 1 SmartPoint on FreeStyle

Grilled Shrimp with Shrimp Sauce served with a salad – 1 SmartPoint on FreeStyle

Dinner on FreeStyle Plan 

Evening meals often include the entire family. So, these recipes are crowd pleasers that are kid-friendly and easy to make in larger quantities for the whole family.  If you are cooking for just one person, you can easily make a batch and portion for future meals or cut a recipe in half.

Vegan Zero Point Crockpot Bean Soup – 0 SmartPoints on FreeStyle

Unstuffed Cabbage Rolls Soup – 1 SmartPoint on FreeStyle

Sticky Buffalo Chicken Tenders – with a side of Southwest Cream Corn and zero point vegetable – 7 SmartPoints on FreeStyle

Weight Watchers Slow Cooker Butter Chicken – with 1/2 cup brown rice – 6 SmartPoints on FreeStyle

Baked Chicken Fajitas with Homemade Refried Bean Dip – served with low point tortillas and toppings – 5-6 SmartPoints on FreeStyle (depends upon tortilla and toppings used)

These Copycat Wingers' Sticky Fingers are a perfect Healthy Buffalo Chicken Tenders recipe that you will love! With only 5 SmartPoints per serving on the FreeStyle Plan with Weight Watchers they will be a huge hit at your house!


These are some of our favorite dessert recipes that fit into the SmartPoints

Banana Coconut Muffins – 4 SmartPoints on FreeStyle

Blueberry No Bake Cheesecake Recipe – 5 SmartPoints on FreeStyle

Healthy Pumpkin Cupcake Recipe – 2 SmartPoints on FreeStyle

Chocolate Cherry Cake Recipe – 5 SmartPoints on FreeStyle

Sugar-Free Chocolate Cupcakes – 3 SmartPoints on FreeStyle

Delightfully Baked Apples from Skinnytaste – 5 SmartPoints on FreeStyle

Blueberry Oatmeal Muffins from Skinnytaste – 5 SmartPoints on FreeStyle


The new healthy point range per day is from 10 under your daily target up to 5 over your daily target.  So, even if you have more than 23 SmartPoints per day, you don’t have to meet that full amount each day if you are satisfied and feeling full from the zero point foods you are eating.

If you are one of us who actually gets more than 23 SmartPoints per day, then the items below can help you hit your daily point goal, without feeling guilty. If you are still hungry and haven’t met your healthy point range as mentioned above, then consider some of the following things to add to your day.

  • An extra serving of a pointed meal
  • A 3 SmartPoint serving of brown rice with your protein and vegetables
  • Half of an avocado
  • A handful of black olives added to your salad
  • A 3-5 SmartPoint serving of roasted almonds, cashews, or mixed nuts
  • Full-fat salad dressing on your salad
  • A small healthier dessert item like Halo Top or one of our dessert recipes
  • A 3 SmartPoint tablespoon of peanut butter


Click through on the image below to print your Weight Watchers FreeStyle Plan One Week Menu.  This will be a great way for you to choose what you want, and easily create a shopping list for your needs.

Printable FreeStyle Plan One Week Menu Plan

Printable Shopping List

I hope that this Weight Watchers FreeStyle Plan One Week Menu helps you to get on track during the transition to the new FreeStyle Plan/Flex Plan.  Change can be hard, but tips like this can make the process easier to manage.



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