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7-Day No-Recipe Meal Plan (WW-Friendly & Simple)
Inspired by the classic Weight Watchers weekly trackers from years back.
Years ago, when I was attending weekly Weight Watchers meetings, one of my favorite parts of the experience was picking up the weekly tracker handout. On the back flap was a 7-day meal plan that was so simple — no fancy recipes, just basic, easy-to-make meals using everyday ingredients.
I loved those plans. They gave me structure without stress. And from talking to other members, I know I wasn’t the only one. Those no-recipe meal ideas made it feel doable — and that’s half the battle when you’re trying to eat better, lose weight, and stay consistent.
This post is my way of bringing that back — a 7-day no-recipe meal plan you can follow, mix and match, and make your own. It’s WW-friendly, real-life tested, and designed to keep things nourishing, simple, and satisfying.
Photo Credit: Bookblock on Unsplash
How This Simple No Recipe Meal Plan Works
Each day includes:
Breakfast
Lunch
Dinner
Snack Options
Everything is made from real food you can prep ahead or grab quickly — rotisserie chicken, bagged salad, frozen veggies, canned beans. Nothing fancy. Nothing complicated. Just food that works for you.
7-Day No-Recipe WW Friendly Meal Plan
Day 1
Breakfast:
Greek yogurt + mixed berries + 1 tbsp granola
Lunch:
Turkey wrap with mustard, lettuce, and tomato in a low-carb tortilla
Baby carrots
Dinner:
Rotisserie chicken (skin removed)
Steamed green beans
½ cup brown rice
Snacks:
Apple + light string cheese
2 cups air-popped popcorn
WW Friendly Classic Shrimp Scampi
Day 2
Breakfast:
2 scrambled eggs + spinach + salsa
1 slice whole grain toast
Lunch:
Tuna salad (made with plain Greek yogurt or light mayo) in lettuce wraps
Cherry tomatoes
Dinner:
Grilled shrimp or thawed frozen shrimp
Big green salad with olive oil and vinegar
1 slice crusty whole grain bread
Snacks:
Banana with 1 tbsp peanut butter
Cottage cheese + pineapple
WeightWatchers Garden Vegetable Soup (Zero Points)
Day 3
Breakfast:
Oatmeal with almond milk, banana, and cinnamon
Lunch:
Veggie soup (store-bought or homemade)
Side salad with light dressing
Dinner:
Baked or canned salmon
Roasted Brussels sprouts
Small baked sweet potato
Snacks:
Raw veggies with hummus
Day 4
Breakfast:
Smoothie: almond milk, spinach, frozen berries, banana, and protein powder
Lunch:
Chicken and veggie bowl: rotisserie chicken, steamed broccoli, ½ cup quinoa
Dinner:
Turkey burger or veggie burger (no bun)
Oven fries (frozen or homemade)
Side salad
Snacks:
Boiled egg + fruit
Light popcorn
Grilled Chicken Photo by Mark DeYoung on Unsplash
Day 5
Breakfast:
Cottage cheese with sliced peaches or pears
Lunch:
Bean and cheese quesadilla (low-carb tortilla + canned black beans + shredded cheese)
Salsa and cucumber slices
Dinner:
Grilled chicken
Roasted vegetables
½ cup rice or farro
Snacks:
Yogurt + 1 tbsp chopped nuts
Carrots + hummus
Day 6
Breakfast:
Peanut butter on whole grain toast + banana
Lunch:
Tuna melt (light cheese + tuna on English muffin, broiled)
Side salad
Dinner:
Baked cod or fish sticks (air fryer or oven)
Frozen mixed veggies
Mashed cauliflower or small baked potato
Snacks:
Apple slices + peanut butter
Rice cakes with light cream cheese
Day 7
Breakfast:
Veggie omelet (eggs + any leftover veggies)
Slice of toast
Lunch:
Chicken salad with grapes and celery, served in lettuce cups or with crackers
Dinner:
Pasta night: 1 cup cooked whole grain pasta, jarred marinara, sautéed zucchini, and lean ground turkey
Snacks:
Greek yogurt + berries
Air-popped popcorn
Grocery List
Proteins:
Eggs
Rotisserie chicken
Tuna (canned in water)
Shrimp (frozen or fresh)
Ground turkey
Turkey burger patties
Light cheese (slices or shredded)
Greek yogurt
Cottage cheese
Protein powder (optional)
Grains & Carbs:
Whole grain bread
Brown rice or quinoa
Sweet potatoes
Whole grain pasta
Low-carb tortillas
Oatmeal
English muffins
Granola (low-sugar)
Veggies & Greens:
Spinach or mixed greens
Broccoli (fresh or frozen)
Green beans
Zucchini
Brussels sprouts
Carrots
Bell peppers
Cucumber
Cherry tomatoes
Cauliflower (fresh or riced frozen)
Mixed frozen vegetables
Salsa
Fruits:
Bananas
Apples
Berries (fresh or frozen)
Pineapple or peaches (canned in juice)
Grapes
Pantry Staples:
Olive oil
Vinegar
Peanut butter
Hummus
Black beans (canned)
Light mayo or Greek yogurt
Light popcorn
WW snacks (optional)
Smart Prep Tips for the Week
Chop once, eat all week: Slice carrots, cucumbers, and peppers and store in containers for grab-and-go snacks.
Batch-cook grains: Make a batch of rice or quinoa early in the week for easy bowls and sides.
Use rotisserie chicken: Shred it for wraps, salads, or grain bowls.
Prep 2–3 proteins ahead: Grill chicken, bake turkey burgers, or make tuna salad.
Keep frozen veggies handy: No chopping, no waste — just microwave and serve.
Stock your fridge with basics: Yogurt, fruit, hard-boiled eggs, and bagged salad make for easy breakfasts and lunches.
7-Day No Recipe Meal Plan (PDF)
Final Thoughts
I hope this plan helps you the way those old WW paper plans helped me. Sometimes the simplest meals are the ones we actually stick with. No pressure to be perfect — just one small, nourishing choice at a time.
Let me know in the comments if you’d like more weeks like this — I’m happy to create them!
If you like this No Recipe Meal Plan, you might also like
Component Mix & Match Meal Prep for Easy No Recipe Meals – My approach to prepping ingredients that can then be used to create easy healthy recipe free meals. So much easier than traditional meal planning and meal prep!
7 Day Fast & Frozen Food Meal Plan for WeightWatchers – A practical alternative to healthy eating when you are short on time or not able to cook.
What Foods Should I Eat in a Day on WeightWatchers? – Here’s a simple way to construct healthy meal ideas that is easy as 1-2-3.
Why I Liked the Old WW Food Exchange Program Better than Points – I lost weight and became a WW lifetime member on the old food exchange program before points. For me it was healthier and easier to think about food as food and NOT as a number.
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