Weight Watcher Meal Plan Template
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1Weight Watcher Friendly Grocery List
Meal Plan #22
Refrigerator
Produce
Spice/Staples
Canned/
Packaged
□ 5 medium onions (1,2,3,4,6)
□ Shredded Mexican cheese,
□ Olive oil (1,2)
□ 5 cloves garlic (1,3,6)
optional for more smart
□ Salt and Pepper (1,2,3)
□ ½ c. tomato sauce (1)
□ Iceberg or Romaine lettuce
points(1)
□ 1 T. chili powder (1)
□ 7 c. low-sodium chicken
□ Light sour cream, optional
leaves (1)
□ 1 t. ground cumin (1)
broth (1,3)
□ Roma tomato, optional (1)
for more smart points (1)
□ ½ t. paprika (1)
□
1 can (15 oz.) white kidney or
□ Red onion, optional (1)
□ 1 c. Fat-free Half & Half (3)
□ Dried basil (2)
cannelini beans (2)
□ Avocado, optional for more
□ 2 T. butter (or olive oil) (5)
□
□ Dried thyme (2,3)
1 can (14.5 oz.) diced tomatoes (2)
□ 1 ¼ c. reduced-fat
smart points (1)
□
□ 3 T. Flour (3)
1 can (14.5 oz.) reduced-sodium
□ Cilantro, optional (1)
mozzarella cheese (5,6)
chicken broth (2)
□ Cooking spray (5)
□ 4 celery ribs (2,3)
□
□ 1 egg white (6)
1/2 c. Marsala cooking wine (2)
□
□ 3 medium carrots (2,3)
1 c. mini farfelle pasta, or bow tie
pasta (2)
□ 6 c. escarole (or mustard
□
Misc.
½ c. Parmesan cheese (2,5)
greens) (2)
□
This week’s
1 c. Long grain & wild rice (3)
□ 1 bay leaf (3)
□
1 packet zesty Italian salad
□ 1 green pepper (6)
Meal Plan
dressing mix (4)
□
1 packet Au Jus gravy mix (4)
□
1 can (4-7 oz.) chopped green
Turkey Taco Lettuce
1
chilies (4)
Wraps
□
12 Italian rolls, optional for more
smart points (4)
Meat
□
2
1 ¼ c. seasoned breadcrumbs
Italian Vegetable Soup
(5,6)
□
□ 2 lb. 95-99% lean ground
1 c. marinara sauce (5)
Skinny Turkey and Wild
□
3
Spaghetti, optional (5)
turkey (1,6)
Rice Soup
□
¾ c. pizza sauce (6)
□ 1 lb. turkey breast, cooked
and shredded or cubed (3)
Italian Shredded Beef
4
□ 3 lb. bottom round roast
Freezer
Sandwiches
beef (4)
□ 4 (about 8 oz each)
5
Baked Chicken Parmesan
□ 8 slices garlic Texas toast
chicken breasts (5)
(6)
Open-Faced Pizza
6
Sandwiches
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