Weight Watchers Freestyle 5 Day Meal Plan Using Only 0 Point Foods (2024)

If you need some recipe inspiration, you can get 18 brand new healthy recipes on this Weight Watchers Freestyle 5 Day Meal Plan Using Only 0 Point Foods.

I have outlined below 5 days featuring only 0 Point Foods for breakfast, lunch and dinner, as well as amazing recipes such as Chicken Marsala, Breakfast Turkey Sausage, Coleslaw, Pancakes and more! .

Please remember, I am in no way saying to go for 5 days with only eating 0 Point foods. What I am showing you is that you can base wonderful menus AROUND 0 Point Foods while dispensing your daily points allowance throughout and lose weight healthfully.

Let’s get ready for some great food!

*This post contains affiliate links.

PIN FOR LATER

Day 1

Breakfast: Creamy South of the Border Eggs (0B, 4G, 0P)

Lunch:Slow Cooker Blanco Chicken Chili (0 Points)

Dinner: Broiled Scallops with Curry Cauliflower (0 Points)

Healthy Creamy South of the Border Eggs

4 Large Eggs

2 Large Egg Whites

1 Tablespoon of Fat Free Cream Cheese

1 Tablespoon of Fat Free Sour Cream

Salt/Pepper to taste

Dash of Tabasco or Hot Sauce, Optional

1 Small Onion, chopped small

1 Green Pepper, chopped small

Red Pepper, chopped small

Vegetable Cooking Spray

0 Point Salsa (I use Ortega Thick & Chunky)

Directions:

1. Blend together the first six ingredients.
2. Stir in onion and peppers.
3. Spray a large saute pan liberally with vegetable cooking spray. Add eggs into skillet when pan is hot. Cook until desired doneness.
4. Serve with desired amount of 0 Point Salsa on top of eggs.
5. This makes 2 healthy sized servings. Each serving is 0B, 4G, 0P. Enjoy!

Printable:

Related Post:

Healthy Slow Cooker Blanco Chicken Chili

1 Pound of Boneless Chicken Cutlets, cut into bite size pieces

1 Large Onion

Jalapeno Pepper, minced small and seeded

4 Garlic Cloves, minced

2 Cans of Cannellini Beans, rinsed and drained

3 Cups of Chicken Broth + extra for sauteing (if needed)

1 Teaspoon of Chili Powder

1 Teaspoon of Cumin

1/2 Teaspoon of Oregano

1/2 Teaspoon of Dried Cilantro

Vegetable Cooking Spray

3 Quart Slow Cooker

Directions:

1. Spray a saute pan liberally with vegetable cooking spray. Add chicken, onion, garlic and pepper to pan and cook until chicken is browned. If contents start to stick. add some extra chicken broth to prevent sticking. When done, put into slow cooker.
2. Mash 1 cup of the drained beans in bowl and add 1/2 cup of broth. Stir this and remaining beans with broth into slow cooker with chicken. Add all the spices and stir to combine.
3. Cook on low for about 3 to 3 1/2 hours.
4. In the last 20 minutes of cooking, take lid off of slow cooker and stir. Leave lid off for this 20 minute time frame. Stir and serve. This makes 4 large bowls at 0 SmartPoints per serving on the Blue and Purple Plans. On the Green Plan, it’s 6 Points per serving. Enjoy! To keep the points the same on the Blue, Green & Purple Plans, you can add up to 1/4 cup of Kraft Fat Free Cheddar Cheese (per bowl), up to 1 1/2 tablespoons of fat free plain yogurt (per bowl) and all the 0 SmartPoint Salsa you would like.

Printable:

Related Post:8 Foolproof Ways to Prevent Weight Watchers Burnout Until Goal

Broiled Scallops with Curry Caulifower

Large head of Cauliflower, cut into florets

Red Onion, large cut into 1/2 inch wedges

Olive Oil Cooking Spray

I Can’t Believe It’s Not Butter Spray

4 Garlic Cloves, minced almost into a paste

1 Tablespoon of Sweet Curry Powder

2 Pounds of Sea Scallops (medium)

1/2 cup of Fresh Cilantro

1/2 cup of Fat Free Greek Yogurt

Salt/Pepper to Taste

Lime Wedges, optional

**Chicken Broth (if desired to prevent scallops from sticking to pan)

Directions:

1. Preheat oven to 450 degrees. Place a large baking sheet that has been sprayed with cooking spray inside hot oven.
2. In a bowl combine cauliflower florets, onions and garlic in a bowl. Add in desired amount of salt and pepper and the curry powder and stir. Spray contents of bowl with I Can’t Believe It’s Not Butter Spray and keep tossing to coat.
3. Dump cauliflower mixture onto hot baking sheet and roast until very tender and there are brown spots on cauliflower. About 25 minutes.
4. Spray a large saute pan with cooking spray and place over high heat. Season scallops with salt and pepper. Add to skillet and cook (undisturbed) until they are browned on bottom (about 3 minutes). **If scallops stick to pan, you can drizzle a bit of chicken broth into the pan. Spray the side of scallops that are facing up with I Can’t Believe It’s Not Butter Spray. Flip and cook until they are no longer translucent. About 1 more minute. Transfer to plate and cover with foil to keep hot.
5. Take cauliflower out of oven and top with scallops. Drizzle with yogurt and top with cilantro. Serves 4 at 0 SmartPoints on the Blue & Purple Plans and 3 SP on the Green Plan.
6. Optional: serve this with lime wedges to squeeze over scallops.

Printable:

Day 2

Breakfast: Bananarama Maple Pancakes (0 Points)

Lunch: Taco Filled Peppers (0 Points)

Dinner: Grilled Boneless Chicken Cutlets with Roasted Root Vegetables (0 Points)

Bananarama Maple Pancakes

3 Egg Whites

1 Large Overripe Banana, mashed

1.5 Teaspoons of Baking Powder

1/2 Teaspoon of Maple Extract

1/4 Teaspoon of Cinnamon mixed with 1 Teaspoon of Splenda

Vegetable Cooking Spray

Blueberry Syrup (recipe below)

Directions:

1. Puree everything in a blender.
2. Using a griddle or large frying pan that has been sprayed with vegetable cooking spray and over high heat, add “pancakes”.
3. Cook them as you would regular pancakes. Flip when bubbles start forming on top of the pancakes.
4. Serve with Fruit Syrup (recipe below) or up to 3 1/4 tablespoons of sugar free maple syrup.
5. This serves 1 person or 2 depending on how hungry you are and how big you make the “pancakes”. Entire recipe is 0 Freestyle Points. Enjoy!

Printable:

Blueberry “Syrup”

2 Cups of Blueberries

2 Tablespoons of Splenda

1 Tablespoon of Water

1/2 Teaspoon of lemon juice

Pinch of salt

Directions:

1. In a saucepan, combine all ingredients. Bring to a simmer over medium high heat. Reduce heat and simmer until berries burst and cook down to it looks like purple gravy. About 10 minutes.
2. Let cool and serve warm.
3. This makes quite a few servings. Enjoy!
4. Feel free to use strawberries, raspberries, or an other berry to make this “syrup”. And, use this “syrup” mixed into Fat Free Greek Plain Yogurt for a 0 Point Snack.

Taco Filled Peppers

1.5 Pounds of Ground Turkey Breast

2.5 Teaspoons of Old El Paso Taco Seasoning

1 cup of Canned Kidney Beans, rinsed and drained well

1 cup of 0 Point Salsa (I useOrtega Thick & Chunky)

2 Bags of Frozen Riced Cauliflower, Prepared

4 Large Bell Peppers

1 Onion, Diced Small

Vegetable Cooking Spray

Directions:

1. Spray a large frying pan with vegetable cooking spray. Turn on heat to medium high. When hot, brown turkey breast until cooked. Add taco seasoning, beans, diced onion and salsa. Simmer for about 5 minutes so flavor blends. You can add additional seasoning in that you like as well.
2. Cut peppers in half lengthwise, remove stems and seeds. In a large stockpot, cook peppers in boiling water for about 4 minutes. Drain and rinse them in a colander and run cold water over them.
3. Spoon meat and bean mixture along with some of the cooked riced cauliflower into each pepper half evenly.
4. Place in a 13 x 9 baking dish that has been sprayed with vegetable cooking spray. Cover with foil and bake at 350 degrees for 15-20 minutes or until peppers appear to be crispy and tender.
5. To keep at 0 Points, you can add up to 1/4 cup of Kraft Fat Free Cheddar Cheese (per pepper), up to 1 1/2 tablespoons of fat free sour cream (per pepper) and all the 0 Point Salsa you would like.
6. 2 pepper halves are 1 serving. So to keep it at 0 Points per 2 pepper halves serving, divide cheese to 1/8 cup on each pepper and divide the 1.5 tablespoon serving of fat free sour cream among both peppers. Enjoy!

Printable:

Grilled Chicken Cutlets with Roasted Root Vegetables

1 Pound of Boneless Skinless Chicken Cutlets

Add seasonings you like to chicken (as long as they are 0 Points)

6 Carrots, halved crosswise and lengthwise

2 Onions, halved and sliced lengthwise

1 Jicama, cut into sticks as in this tutorial

3 Garlic Cloves, minced

1.5 Teaspoons of Hidden Valley Fiesta Ranch Mix

Salt/Pepper to Taste

Vegetable Cooking Spray

Directions:

1. Combine carrots, onions, jicama, and garlic onto a cookie sheet that has been sprayed with vegetable cooking spray. Spray top of vegetables with cooking spray and using your hands dispense ranch mix, salt and pepper over vegetables.
2. Place in a preheated 400 degree oven until vegetables are tender. About 25 minutes.
3. While vegetables are baking, grill cutlets until done.
4. This makes 4 Servings at 0 SmartPoints per serving on the Blue & Purple Plans and 2 SP on the Green Plan. Enjoy!

Printable:

Day 3

Breakfast: Greek Eggs and Ham (0 Points)

Lunch: Southwestern Bean and Tuna Salad (0 Points)

Dinner: Skinless Turkey Breast, Corn on Cob, Freestylin’ Southern Coleslaw (Make turkey breast and corn on cob as you like while not adding any extra points). Freestylin’ Coleslaw recipe below. (0 Points)

Greek Eggs and Ham

3 Eggs, beaten

1.5 Pieces of Canadian Ham (Bacon), chopped

1/8 cup of Fat Free Milk

1 Garlic Clove, minced

4 Green Onions, diced

Grape Tomatoes, sliced in half

Salt/Pepper to taste

1/3 cup of Athenos Fat Free Feta Cheese

Vegetable Cooking Spray

Directions:

1. In a saute pan that has been sprayed with vegetable cooking spray, saute garlic, onions and grape tomatoes for about 4 minutes while stirring frequently.
2. Combine eggs, chopped ham and milk into bowl and combine. Add egg mixture into pan with vegetables. Season with salt and pepper. Cook eggs to desired doneness.
3. Serve eggs with 1/3 cup of Athenos Fat Free Feta Cheese. This makes 1 large serving at 0 Freestyle Points. Enjoy!

Printable:

Southwestern Bean & Tuna Salad

3 Cans of Solid White Tuna Packed in Water, drained and flaked

1 Can of Kidney Beans,Black Beans and Garbanzo Beans, rinsed and drained

2 Ribs of Celery

1 Medium Red Onion, diced

1 Medium Tomato, diced

1.5 Cups of Frozen Corn, thawed

Dressing:

3/4 cup of Salsa(I use Ortega Thick & Chunky)

1/4 cup of Fat Free Greek Plain Yogurt

1/4 cup of Lime Juice

1.5 Teaspoons of Chili Powder

1/2 Teaspoon of Ground Cumin

Salt/Pepper to taste

Directions:

1. In a big bowl combine everything except dressing ingredients.
2. In another separate bowl, combine dressing ingredients.
3. Stir dressing mixture into bean/tuna mixture and toss to coat.
4. Cover and chill for at least 3 hours.
5. This makes about 4 good sized servings at 0 Freestyle points per serving. Enjoy!

Printable:

Weight Watchers Freestyle Southern Coleslaw

1 Bag of Coleslaw Mix or Broccoli Slaw Mix

1 Red Onion, sliced thin

Bottle of Walden Farms Coleslaw Dressing

1 Teaspoon of Paprika

2 Tablespoons of Fat Free Greek Plain Yogurt

1.5 Tablespoons of Fat Free Sour Cream

Directions:

1. In a bowl combine slaw mix and onion.
2. In a separate bowl combine remaining ingredients. Combine thoroughly and add to coleslaw mixture.
3. Chill until serving.
4. About 4 generous servings at 0 Points. Enjoy!

Printable:

Day 4

Breakfast: Puffy Persian Omelet (0 Points)

Lunch: Leftover Blanco Chicken Chili and Southwest Bean and Tuna Salad (0 Points) (Recipes above)

Dinner: Chicken Marsala with Green Beans in Red Pepper Sauce (0 Points)

Puffy Persian Omelet

1 Large Red Onion, halved and sliced thin

4 Green Onions, finely chopped (just green parts)

2 Garlic Cloves, chopped small

3 Ounces of Spinach Leaves, coarsely chopped

1 Teaspoon of Dried Cilantro

1 Teaspoon of Parsley

Salt and Pepper to taste

Vegetable Cooking Spray

9 Large Eggs

1/8 Cup of Skim Milk

1 Teaspoon of Baking Powder

1/2 Cup of Fat Free Greek Plain Yogurt

Directions:

1. Spray a large saute pan with cooking spray over medium heat. Add onion and cook, stirring until it is soft and caramelizes. This will take about 30 minutes. If onion begins to stick, add a few droplets of water and keep stirring.
2. Preheat oven to 350 degrees. Coat a 8″ ovenproof nonstick pan with vegetable cooking spray.
3. Add the green onions and garlic to the onion in the pan. Stir in the spinach and cook until leaves wilt. This takes about 2-3 minutes. Add cilantro, parsley and salt/pepper. Remove from heat.
4. Transfer this mixture to the 8″ ovenproof nonstick pan you are using and put in oven for 5 minutes.
5. Using a blender, blend eggs, milk and baking powder on low for about 20 seconds.
6. Pour egg mixture over vegetables in pan. Return to oven and bake until puffy, set and lightly brown on top, about 20 minutes.
7. Remove omelet and cool for 5 minutes on a baking rack. Cut into 6 slices and top with a dollop of fat free Greek yogurt.
8. This makes 6 servings at 0 Points per serving. Enjoy!

Printable:

Chicken Marsala

4 Chicken Breast Cutlets, Pounded Thin (1 Pound)

1 Pound of White Mushrooms, Cleaned and Sliced

1/2 cup of Chicken Broth

1 Teaspoon of Lemon Juice

Salt and Pepper to taste

Vegetable Cooking Spray

Fresh Herbs, Optional

Fresh Tomatoes, Sliced, Optional

Directions:

1. Pound cutlets until thin and season both sides with salt and pepper.
2. Spray a saute pan liberally with vegetable cooking spray and heat well. Add chicken breasts and brown on both sides. If they start to stick, add a few tablespoons of additional chicken broth to pan.
3. Continue cooking over medium heat for about 8 minutes on each side. Remove and keep warm.
4. In the same saute pan, add a few more tablespoons of chicken broth and saute mushrooms. Season with salt and pepper too.
5. Stir in “Marsala” sauce mixture (recipe below). Cook over medium heat for about 8 minutes. Stir in lemon juice and add chicken to pan and heat for about 2 minutes or until chicken is heated through. Add fresh herbs and fresh sliced tomatoes to the pan, if using and cook for 2 minutes longer..
6. This makes 4 servings at 0 SmartPoints on the Blue and Purple Plans. On the Green Plan, it’s 2 SmartPoints per serving. Enjoy!

“Marsala” Sauce

1/3 cup of Chicken Broth

3 Tablespoons of Diet Snapple White Grape Juice

2 Teaspoons White Wine Vinegar

Directions:

1. Whisk all ingredients together.

Printable:

Green Beans in Red Pepper Sauce

1 lb Fresh Green Beans, trimmed

1/2 Cup of Jarred Roasted Sweet Red Peppers

1 Teaspoon of Dried Parsley

2 Tablespoons of Lemon Juice

2 Garlic Cloves, halved

1/2 Teaspoon of Salt

Fresh Cracked Black Pepper to taste

Directions:

1. Put string beans in a large saucepan and add water to cover. Bring to a boil. Cook, covered until crisp-tender, about 3-5 minutes. Drain.
2. Pulse remaining ingredients in a blender or food processor until smooth. Toss into string beans.
3. This makes about 4 nice sized servings at 0 Freestyle points per serving. Enjoy!

Printable:

Day 5

Breakfast: Meat Loaded Egg Taco (0 Points)

Lunch: Turkey Salad (0 Points): Mix leftover skinless turkey breast with chopped onion, chopped celery, seedless grapes and a cored Granny Smith Apple. Season with salt/pepper. Mix with 0 Point Walden Farms Coleslaw Dressing that has been thickened with a tablespoon or 2 of fat free Greek plain yogurt or mix with plain fat free Greek Yogurt. You can also use this 0 Point Creamy Dreamy Hummus to bind everything together. It is so excellent.

Dinner: Roasted Shrimp over Riced Broccoli, Portobello Green Bean Saute (0 Points)

Egg Taco “Shell” Recipe

3 Large Eggs

1.5 Tablespoons of Water

1 Teaspoon of Baking Powder

Pinch of Red Pepper Flakes

Salt/Pepper to Taste

Vegetable Cooking Spray

I Can’t Believe It’s Not Butter Spray

Directions:

1. In a blender pulse all ingredients except cooking spray and butter spray.
2. Spray a crepe pan with vegetable cooking spray and I Can’t Believe It’s Not Butter Spray over medium heat.
3. Turn heat down a bit and pour about a 5″ circle of egg batter into pan. Using a spoon flip a bit of the edge of egg mixture up to see if it appears cooked. If so, flip like a pancake and cook on opposite side.
4. This makes about 2 nice sized egg taco “shells” at 0 Freestyle Points. Enjoy! Stuff my 0 Point Breakfast Turkey Sausage Patties into the Egg Taco Shell for a wonderful 0 Point breakfast.

Printable:

0 Point Breakfast Turkey Sausage Patties

1 Pound of Ground Turkey Breast

A Teaspoon Each of Salt & Fresh Ground Black Pepper

1 1/4 Teaspoons of Splenda Brown Sugar Blend

1 Teaspoon each of Ground Sage & Ground Thyme

1/2 Teaspoon of Ground Rosemary

Pinch of Red Pepper Flakes

Directions:

1. Combine everything into a bowl and blend well.
2. Form into 6 patties (try to keep all the same size).
3. Preheat broiler and line a baking sheet with parchment paper. Put patties onto parchment paper and broil for 5 minutes on each side.
4. To freeze them, cool completely and freeze in a freezer container with parchment between each layer.
5. Thaw overnight in refrigerator and reheat in microwave.
6. I have also frozen unmade patties the same way in the freezer. They will keep for a month, but they won’t last long (as you can see from picture below).
7. All patties are 0 Freestyle Points. Enjoy!

Printable:

Roasted Shrimp with Riced Broccoli

2 Large Tomatoes, chopped

1 Large Onion, chopped

1/2 Teaspoon of Dried Parsley

1.5 Teaspoons of Paprika

1/2 Teaspoon of Salt

1/2 Teaspoon of Pepper

2 Pounds of Large Shrimp, Peeled, Tails Removed and Deveined

Vegetable Cooking Spray

Bag of Frozen Riced Broccoli

Directions:

1. Spray a 3 quart casserole with vegetable cooking spray. Put first 6 ingredients in dish and place in a 400 degree preheated oven for 10 minutes.
2. After 10 minutes, stir in the shrimp. Bake about 12 minutes longer until shrimp are “pink”.
3. Serve over cooked riced broccoli. Makes about 4 servings at 0 Points per serving. Enjoy!

Printable:

Sauteed Portobellos & Green Beans

1 Pound of Green Beans, trimmed

1 Pound of Baby Portobello Mushrooms (you can use white mushrooms too)

Medium Onion, finely chopped

2 Minced Garlic Cloves

2 Teaspoons of Chicken Bouillon Granules

4 Plum Tomatoes, chopped

1 Teaspoon of Dried Marjoram

Salt/Pepper to Taste

2 Teaspoons of Dried Parsley

Vegetable Cooking Spray

Directions:

1. Place string beans in a large saucepan and cover with water. Bring to boil. Cover and cook about 6-8 minutes or until crisp tender.
2. In a large skillet sprayed with vegetable cooking spray, saute onions, mushrooms and garlic until tender. Add bouillon and cook about a minute longer.
3. Drain green beans and add to skillet. Toss to combine. Remove from heat. Stir in tomatoes and remaining spices.
4. Makes about 4 good sized servings at 0 Points per serving. Enjoy!

Printable:

As far as snacks throughout the day go, I would suggest eating fruit, vegetables, fat free plain Greek yogurt mixed with the fruit “syrup” recipe above mixed in (think Parfait), crudites with dipping sauce. Simply mix fat free plain Greek yogurt with cucumber to make a Tzatziki Dipping Sauce.

*THIS POST CONTAINS AFFILIATE LINKS WHICH MEANS IF YOU PURCHASE SOMETHING USING THE LINKS BELOW, I WILL RECEIVE A VERY SMALL PERCENTAGE OF THE SALE FOR RECOMMENDING THE PRODUCT TO YOU. THIS IS ALL AT NO COST TO YOU. THANK YOU IF YOU DO PURCHASE SOMETHING THAT WAS USED IN MAKING THESE RECIPES.

FOODS MENTIONED IN RECIPES ON AMAZON:

Sweet Curry Powder

Hidden Valley Fiesta Ranch Mix

Walden Farms Coleslaw Dressing

Splenda Brown Sugar Blend

COOKING TOOLS USED IN RECIPES ON AMAZON:

8″ Ovenproof Pan

Crepe Pan

Parchment Paper

Vidalia Chop Wizard

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