Summer time Version • Easy Nourished Residing
Impressed by the basic Weight Watchers weekly tracker meal plans — now with a recent, seasonal twist.
Bear in mind These Outdated WW Meal Trackers?
Years in the past, after I was attending in-person Weight Watchers conferences, (now referred to as workshops) considered one of my favourite weekly rituals was selecting up the paper tracker handout. Included was a easy 7-day meal plan — nothing fancy, simply on a regular basis meals made with fundamental elements I already had within the fridge or pantry. No difficult recipes, no connoisseur prep. Only a mild construction that made consuming effectively really feel doable, not overwhelming.
And that was the magic: It felt reasonable. Attainable. Encouraging.
Now, all these years later, I nonetheless imagine the best meal plans are the best ones — particularly through the summer time.
Why Summer time Is the Excellent Time for a No-Recipe Plan
When the times are lengthy and heat and busy in a unique form of means, the very last thing most of us need is to be caught in a sizzling kitchen cooking elaborate meals. Summer time consuming is about retaining issues mild and recent. Fast. Versatile. Meals that don’t require measuring spoons or lengthy ingredient lists.
That’s what this plan is all about.
It’s WW-friendly, stress-free, and full of cool, satisfying meals you’ll be able to combine and match relying on what sounds good that day. Whether or not you’re feeding simply your self or an entire household, these no-recipe concepts assist take the guesswork out of “what’s for dinner” — and breakfast, and lunch too.
Identical to these old-school paper tracker plans, this one offers you a rhythm to comply with — a bit of construction with out the stress.
How This No-Recipe Summer time Plan Works
Every day of this 7-Day No Recipe Meal Plan contains:
- Breakfast
- Lunch
- Dinner
- Snack Choices
All made with actual, on a regular basis meals — rotisserie rooster, yogurt, recent fruit, canned beans, frozen shrimp, crisp veggies, hummus, and different staples it’s possible you’ll have already got available. No fancy prep. No turning on the oven until you need to.
You’ll additionally discover a full grocery listing and prep suggestions to set you up for a profitable, low-stress week.
So seize a pen, print out the plan for those who like, and let’s make this summer time week really feel a bit of lighter — one easy meal at a time.
7-Day No-Recipe WW-Pleasant Meal Plan: Summer time Version
Day 1
Breakfast: Greek yogurt + sliced peaches + 1 tbsp chopped almonds
Lunch: Turkey and hummus wrap (low-carb tortilla) + cucumber slices + cherry tomatoes
Dinner: Grilled rooster breast + corn on the cob + watermelon salad (watermelon, mint, feta)
Snacks:
- Air-popped popcorn
- Gentle string cheese + grapes
Day 2
Breakfast: Cottage cheese + recent pineapple chunks + sprinkle of flaxseed
Lunch: Tuna salad lettuce boats + aspect of chilly quinoa with chopped veggies
Dinner: Shrimp skewers (grilled or sautéed) + combined greens + olive oil & vinegar
Snacks:
Day 3
Breakfast: In a single day oats with almond milk, banana, and cinnamon
Lunch: Summer time salad bowl: rotisserie rooster, combined greens, strawberries, goat cheese, balsamic
Dinner: Zucchini noodles + jarred marinara + sautéed floor turkey
Snacks:
- Carrots + hummus
- Frozen grapes
Day 4
Breakfast: Smoothie: spinach, frozen mango, banana, Greek yogurt, almond milk
Lunch: Hen salad with apple and celery in lettuce wraps
Dinner: Grilled fish (or fish sticks) + coleslaw + small baked potato
Snacks:
- Gentle string cheese + peach
- Yogurt with 1 tbsp granola
Day 5
Breakfast: Peanut butter on complete grain toast + aspect of melon
Lunch: Bean and cheese quesadilla (low-carb tortilla) + recent salsa + veggie sticks
Dinner: Burger night time: turkey burger (no bun) + grilled veggies + corn salad
Snacks:
Day 6
Breakfast: Scrambled eggs + sautéed spinach + 1 slice toast
Lunch: Chopped salad: romaine, rotisserie rooster, chickpeas, tomato, cucumber, mild French dressing
Dinner: Pasta salad with tuna, olives, cherry tomatoes, and chopped inexperienced beans
Snacks:
- Apple slices + 1 tbsp peanut butter
- Cottage cheese with berries
Day 7
Breakfast: Yogurt parfait with frozen berries + granola
Lunch: Mediterranean plate: hummus, sliced veggies, complete grain pita, boiled egg
Dinner: Grilled shrimp tacos (corn tortillas, cabbage slaw, avocado)
Snacks:
- Gentle popcorn
- Chilled watermelon cubes
Summer time Grocery Record
Proteins:
- Eggs
- Rotisserie rooster
- Tuna (canned in water)
- Shrimp (recent or frozen)
- Floor turkey
- Turkey burgers
- Gentle cheese (string, shredded, or slices)
- Greek yogurt
- Cottage cheese
- Hummus
Fruits:
- Peaches
- Watermelon
- Pineapple
- Strawberries
- Bananas
- Apples
- Grapes (nice frozen!)
- Melon
Veggies and Greens:
- Blended greens or spinach
- Cucumber
- Cherry tomatoes
- Zucchini
- Bell peppers
- Lettuce (romaine or butter lettuce)
- Carrots
- Coleslaw combine
- Frozen veggies (as backup)
- Cabbage (for slaw or tacos)
Grains and Staples:
- Entire grain bread
- Low-carb or corn tortillas
- Quinoa
- Brown rice
- Entire grain pasta
- Oatmeal
- Granola (low sugar)
- Rice desserts
Pantry Extras:
- Olive oil
- Vinegar (balsamic or crimson wine)
- Gentle mayo or Greek yogurt
- Salsa
- Gentle popcorn
- Peanut butter
- Flaxseed or chia seeds
Good Summer time Prep Suggestions
- Chop as soon as, eat all week: Prep veggie sticks (cucumber, carrots, peppers) and retailer in water for crispness
- Make-ahead grains: Prepare dinner quinoa or pasta forward for salads and bowls
- Grill extras: In case you’re grilling, double up! Use leftovers in wraps and salads
- Freeze fruit: Grapes, banana slices, and melon cubes make good frozen treats
- Inventory the fridge: Preserve grab-and-go staples like yogurt, hard-boiled eggs, fruit, and prepped veggies available
