WeightWatchers 7-Day Fast Food & Frozen Food Meal Plan

I received the following question from a reader:

Q: “Do you have any menus using tv dinners and fast food? I was wondering if there’s a way to do Weight Watchers without cooking? I’m a widow and it’s not worth cooking for one person. I’d love a WeightWatchers friendly meal plan focused on using frozen dinners and fast food options.”

Can you relate? I can!

In our fast-paced world, finding time to prepare healthy meals can be a challenge, especially for those following the Weight Watchers program. The good news is that maintaining a balanced diet doesn’t have to mean hours spent in the kitchen. With the right choices, fast food and frozen meals can be convenient allies in your journey towards healthier eating.

Here you will find a Weight Watchers-friendly meal plan that primarily uses convenience foods, frozen meals, and fast food options. Each day of this plan offers a balanced approach to nutrition, helping you manage your Weight Watchers points while enjoying meals from popular fast food chains and trusted frozen meal brands. From a Starbucks breakfast to a Chipotle lunch, and a Lean Cuisine dinner, we’ve assembled meals that are both satisfying and points-friendly.

Whether you’re rushing to work, juggling a busy schedule, or simply looking for quick meal options that require minimal to no cooking, this meal plan provides a stress-free solution to eating well and staying on track with your goals.

WeightWatchers 7-Day Fast Food & Frozen Food Meal Plan

This meal plan is designed to be flexible, so you can adjust the points based on your daily allowance and any additional snacks, condiments and/or treats you choose to include. I’ve included a little wiggle room for the occasional indulgence. Remember to drink plenty of water and feel free to swap similar items if certain foods aren’t available or to better fit your tastes.

Day 1

Breakfast:

Greek yogurt (plain, non-fat) with fresh berries & ¼ cup granola (4 points)

Coffee with a splash of skim milk (0 points)

Lunch:

Subway 6-inch Turkey Breast sub (on 9-grain wheat bread, no cheese, lots of veggies, no mayo) (6 points)

Dinner:

Lean Cuisine Herb Roasted Chicken frozen meal (2 points)

Steamed broccoli with 1 tbsp light mayo (1 point)

Sliced tomatoes with 1 tbsp light balsamic dressing (1 point)

Snacks:

Apple slices with 1 tbsp peanut butter (3 points)

Baby carrots with 2 tbsp hummus (2 points)

Day 2

Breakfast:

Scrambled eggs (2 eggs) with spinach and tomatoes (0 points)

Whole-wheat toast (1 slice) with 1 tsp butter (4 points)

Lunch:

Chipotle salad bowl with lettuce, grilled chicken, black beans, salsa, and guacamole (9 points)

Dinner:

Lean Cuisine Lemon Garlic Shrimp frozen meal (4 points)

Side of steamed asparagus with fresh lemon juice (0 points)

Snacks

String cheese (1-3 points)

Fresh fruit (0 points)

Day 3

Breakfast:

Oatmeal with sliced banana, 2 tsp maple syrup, and a sprinkle of cinnamon (5 points)

Lunch:

Panera Bread Mediterranean Veggie Sandwich (½ sandwich) (9 points)

Dinner:

Healthy Choice Cafe Steamers Grilled Chicken Marinara (5 points)

Steamed green beans (0 points)

Snacks:

Almonds (¼ cup) (3 points)

Sliced cucumber with 2 tbsp light ranch dressing/dip (1-3 points)

Day 4

Breakfast:

Starbucks Spinach, Feta & Cage-Free Egg White Wrap (8 points)

Lunch:

Chick-fil-A Grilled Chicken Sandwich (7 points)

Chick-fil-A Fruit Cup (medium) (1 point)

Dinner:

Amy’s Light & Lean Black Bean & Cheese Enchilada (6 points)

Mixed salad with light vinaigrette (1-2 points)

Snacks:

Greek yogurt (plain, non-fat) with 1 tsp honey (2 points)

Fresh berries (0 points)

Day 5

Breakfast:

Cheerios (1-½ cups) with skim milk (1 cup) and ½ sliced banana (6 points)

Lunch:

Wendy’s Chili (small) (5 points)

Wendy’s Baked Potato (6 points)

Dinner:

Healthy Choice Chicken Sausage & Peppers Power Bowl (6 points)

Side salad with light dressing (1-2 points)

Snacks:

Celery sticks with light cream cheese (2 points)

Apple slices (0 points)

Day 6

Breakfast:

Light English Muffin with 1 Laughing Cow Spreadable Cheese Wedge and sliced tomatoes (4 points)

Lunch:

McDonald’s Southwest Grilled Chicken Salad (7 points)

Dinner:

Lean Cuisine Comfort Meatloaf with Mashed Potatoes frozen meal (7 points)

Steamed broccoli squeeze of lemon juice (0 points)

Snacks:

Hard-boiled egg (2 points)

Mixed berries (0 points)

Day 7

Breakfast:

Whole-grain waffles (2) with fresh fruit, a dollop of Greek yogurt and drizzle of sugar free syrup (5 points)

Lunch:

Lean Cuisine Butternut Squash Ravioli (7 points)

Green salad with light dressing (1-2 points)

Dinner:

Healthy Choice Zero Verde Chicken (0 points)

Steamed or roasted frozen vegetables (1-2 points)

Snacks:

Carrot sticks with 2 tbsp light ranch dip (2 points)

Orange slices (0 points)

Tips & Tricks for Success with these WW Friendly Frozen Meals, Fast Food & Convenience Food Options

Here are some additional tips for making Weight Watchers work with fast food and frozen meals:

1. Plan Ahead:

Research Menus: Before heading to a fast-food restaurant, check the menu online and plan your order. Many chains provide nutritional information, which helps you calculate points in advance.

Stock Up: Keep a variety of points-friendly frozen meals in your freezer. This ensures you always have a quick, convenient option on hand.

2. Customize Your Orders:

Skip the Extras: Ask for no cheese, mayonnaise, or creamy dressings to save on points. Opt for mustard or vinegar-based dressings instead.

Add Vegetables: Request extra veggies on sandwiches and burgers to increase volume and nutrients without adding many points.

Choose Grilled Over Fried: Always opt for grilled or baked options instead of fried to keep points lower.

3. Portion Control:

Watch Portions: Fast food portions can be large. Consider ordering smaller sizes, like a kids’ meal, or sharing a meal with a friend.

Read Labels: For frozen meals, read the packaging to ensure you stick to the recommended serving size.

4. Balance Your Meals:

Zero-Point Foods: Incorporate zero-point foods like fruits, vegetables, and lean proteins throughout your day to balance higher-point meals.

Hydrate: Drink plenty of water with your meals to help you feel full and avoid mistaking thirst for hunger.

5. Add a Healthy Side Dish

Supplement with a healthy side or two: Add a tossed green or spinach salad with a light salad dressing, a cup of vegetable soup, and other fruits and/or vegetables.

6. Mindful Eating:

Eat Slowly: Sit down and take your time to savor each bite, which can help you feel satisfied with less food.

Avoid Distractions: Don’t multitask when eating. Avoid the computer and television and tune into your meal.

Listen to Your Body: Pay attention to your hunger and fullness cues to avoid overeating, even when the food is convenient and delicious.

6. Use WW Tools:

Track Points: Consistently track your points using the Weight Watchers app to stay accountable and make informed choices.

Stay Informed: Use the WW app to scan barcodes of frozen meals and packaged foods to quickly find their points value.

7. Be Flexible:

Adjust Your Points: If you indulge in a higher-point meal, balance it out by choosing lower-point foods for the rest of the day or week.

Don’t Stress: It’s okay to enjoy your meals. The Weight Watchers program is designed to be flexible, so don’t stress about occasional indulgences.

By incorporating these tips, you can successfully integrate fast food and frozen meals into your Weight Watchers plan, making it easier to stay on track while enjoying the convenience and variety these options offer.

More Helpful Articles & Tips

WeightWatchers Frozen Food Favorites

What Foods Should I Eat in a Day on WeightWatchers?

WeightWatchers Sample Easy No Cook Menu

50+ Favorite Ways to Eat Cottage Cheese

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