21 Easy Weight Watchers Meal Prep Ideas

When you want a dependable set of recipes without searching through dozens of pages, this collection brings the ideas together in one place. The recipes are arranged in a new order, and each entry includes ingredients and step-by-step instructions so you can choose what fits your kitchen and schedule.

1. Roasted Sweet Potatoes

Roasted Sweet Potatoes is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 4 medium sweet potatoes, peeled and cut into 1-inch cubes or wedges
• 2 tablespoons olive oil
• 1 teaspoon paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• Freshly ground black pepper to taste

Instructions

1. Preheat oven to 425 F.
2. Toss potatoes with oil, paprika, garlic powder, salt, and pepper.
3. Spread in a single layer on a baking sheet.
4. Roast 25–30 minutes, turning halfway, until tender and caramelized.
5. Adjust seasoning and serve.

2. Air Fryer Chicken Parmesan

Air Fryer Chicken Parmesan Recipe is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT25M · Total: PT30M · Yield: [‘6’, ‘6 Servings’]

Air Fryer Chicken Parmesan Recipe is such an easy weeknight dinner to make! Use the air fryer to avoid grease and not heat up your house as well!

Ingredients

• 4 Pounds Boneless Skinless Chicken Breasts Tenderloins
• 1/4 Cup Parmesan Cheese
• 2 Tablespoon Breadcrumbs
• 1 Teaspoon Dried Parsley
• 3 Teaspoon garlic salt
• 1/4 Teaspoon Black Pepper
• 2 Egg

Instructions

1. Spray your racks to the air fryer with a non-stick spray, this will help to make sure that the breading won’t stick to the trays.
2. In a bowl combine your Parmesan Cheese, Breadcrumbs, Parsley, Garlic Salt, and Ground Pepper.  Mix it all, I used a fork to break up any clumps of cheese.
3. Crack your egg into a separate bowl, this will be used for an egg wash to either drip or bath your chicken before the breading.
4. Beat your egg with a  fork, I started with one egg and add a second as I realized one wouldn’t be enough for my chicken to coat it all.
5. Use a basting brush to brush the egg on to your chicken breasts, or use a fork to dip the chicken.
6. After the chicken is coated in eggs drag the chicken through the breading until it is well coated.
7. Lay your chicken out on your Air Fryer trays.
8. Repeat until all the chicken breasts are coated and ready to bake.
9. Turn your Air Fryer to 350 degrees.  I started mine at 20 minutes and kept an eye on how they were cooking.  The thinner the chicken the faster it will cook.
10. Be sure to use a meat thermometer to make sure your chicken cooked to 160 degrees.
11. Serve and enjoy!!

3. Four Bean Salad

Weight Watchers Four Bean Salad is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Yield: [‘4’, ‘4 Servings’]

Growing up my mother always added beans to our meals. I love beans they are so healthy, tasty and packed with protein. Beans are a zero point food on the Weight Watchers plan and today I am sharing a fantastic, tasty and healthy Four Bean Salad recipe which I’m sure you will love.

Ingredients

• 1 Can Kidney Beans (15 oz)
• 1 Can Black Beans (15 oz)
• 1 Can Great Northern Beans (15 oz)
• 1 Can Garbanzo Beans (15 oz)
• 3 cups Grape Tomatoes (Halved)
• 2 cups Red Onion (Diced)
• 2 tbsp Cilantro (Diced)
• 2 tbsp Parsley (Diced)
• 1 tbsp Garlic (Diced)
• 1/4 tsp Cayenne
• 1/2 tsp Salt
• 1/2 tsp Pepper
• 3 tbsp Balsamic Vinaigrette
• 2 tbsp Extra Virgin Olive Oil
• 3 tbsp Lemon Juice

Instructions

1. Combine kidney, black, great northern and garbanzo beans in large bowl.
2. Stir in grape tomatoes and red onions.
3. Add cilantro, parsley, garlic, cayenne, salt, pepper, balsamic vinaigrette, extra virgin olive oil and lemon juice. Stir well.
4. Garnish with cilantro and/or parsley. Serve and enjoy!

4. Crockpot Buffalo Chicken Rice

Crockpot Buffalo Chicken & Rice: 10 WW Points is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT210M · Total: PT225M · Yield: [‘6’]

This recipe is a great alternative to traditional buffalo wings with way less calories and fat and only 10 WW points per serving.

Ingredients

• 3 green onions (I used white onion)
• 1 1/4 lbs skinless, boneless chicken breast, cut into 1-inch pieces
• 1 cup very thinly sliced carrots
• 1 cup 1/4 inch slices celery
• 1/2 cup reduced sodium chicken broth
• 1/2 cup tomato sauce
• 1/3 cup coarsely chopped fresh Anaheim chile pepper
• 1 envelope ranch dressing mix (1 ounce)
• 3 tbsp hot pepper sauce
• 4 oz cream cheese
• 3 cups hot cooked brown rice
• 1/4 cup crumbled blue cheese (1 oz)
• chopped celery (optional)

Instructions

1. Slice green onions in thin slices, separating the white and green parts.
2. Combine white spring onion slices with the cut up chicken breast, sliced carrots, sliced celery, chicken broth, tomato sauce, chile pepper, ranch dressing mix, & hot pepper sauce into the slow cooker.
3. Mix well and cook on low in covered slow cooker for 6 hours or on high for 3 hours.
4. After cooking time, mix in the green parts of the spring onions along with the cream cheese. Cook for an additional 30 minutes.
5. Serve chicken mixture over brown rice.
6. Add crumbled blue cheese and celery on top. Keep hot sauce handy to add to taste.

5. Grilled Shrimp Kabobs

Grilled Shrimp Kabobs is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT5M · Total: PT15M · Yield: 4

Be the hero of your summer BBQ’s with this Grilled Shrimp Kabobs recipe. It’s only 1 WW Freestyle Point too.

Ingredients

• 1/2 pound colored bell peppers
• 1/2 medium Vidalia onion
• 1 pound cleaned shrimp
• 1 tablespoon olive oil
• Salt
• Pepper

Instructions

1. Cut your bell peppers into chunks.
2. Cut the onion into chunks as well.
3. Skewer the shrimp, peppers, and onion, alternating the ingredients. Make four skewers.
4. Drizzle the olive oil on the skewers, then add a pinch of salt and pepper.
5. Put the skewers on a hot charcoal grill. Keep the top of the grill partway off in order to let a little air in.
6. Grill one side until the shrimp starts to turn pink and the vegetables get a little char on them. Flip them over and grill until the shrimp is completely pink. Keep flipping for another two to three minutes, making sure the shrimp is cooked through.

6. Chicken Pot Pie Soup

Chicken Pot Pie Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT30M · Total: PT50M · Yield: [‘4’, ‘4 people’]

Chicken Pot Pie Soup is total comfort food! Made in your instant pot, crockpot or on the stove – this yummy soup is easy to make & healthy!

Ingredients

• 2 tablespoons olive oil
• 1 lb boneless, skinless chicken breasts (about 2 larger breasts)
• 1 cup celery (diced)
• 1 cup carrot (cut in 1/4 inch thick small circles)
• 1 cup onion (finely chopped)
• 1/2 tablespoon garlic (finely minced)
• 2 cups yukon gold potatoes (peeled+ cut into 1 inch pieces)
• 1 cup yukon gold potatoes (peeled+ cut into quarters so that you can remove them at the end)
• 1/4 teaspoon black pepper
• 1/4 teaspoon salt
• 1/4 teaspoon dried parsley
• 3 cups chicken broth (or bone broth- low sodium!)
• 1/4 teaspoon dried basil
• 1/4 teaspoon dried rosemary
• 1 tablespoon fresh parsley (for garnish)
• 1/2 cup milk of choice (almond milk, whole milk, any milk will work)

Instructions Instant Pot Instructions

1. Set Instant Pot to regular sauté function. Add olive oil to the pot. Lightly sear the chicken breasts on each side about 2 minutes. Remove the breasts to a plate and set aside. The chicken will not be cooked through, but this is ok.
2. Add in the celery, carrot, onion, garlic, salt and pepper, parsley, basil and rosemary.  Sauté for 2 minutes or until slightly translucent. Add in small cut potatoes + stir.
3. Lay the chicken breasts on top of the vegetable/small potato mixture. Add large potato quarters on top of chicken. Pour in chicken broth.
4. Turn the Instant Pot to High Pressure (manual on older models), sealing and cook for 9 minutes. Once the soup cooks, allow it to natural release for 5 minutes. Manually release the rest of the pressure after 5 minutes.
5. Remove the large potato pieces + chicken.
6. Place large potato quarters, milk + 1/2 cup of broth from the pot (a few ladels full!) into a blender until smooth. Add back into the pot,
7. Place chicken on a cutting board and shred.  Put the chicken back into the pot.
8. Stir together until combined and smooth. Garnish with parsley and serve.

Crockpot Instructions

1. Heat olive oil in a pan on the stove. Add in the celery, carrot, onion, garlic, salt and pepper, parsley, basil and parsley.  Sauté for 2 minutes or until slightly translucent. (This step is optional, but recommended!)
2. Layer raw chicken, cooked vegetables, and potatoes in the crockpot. Add chicken broth. Cover + set to low for 6 hours.
3. Once cooked, remove the large potato pieces + chicken breasts.
4. Place large potato quarters, milk + 1/2 cup of broth from the pot (a few ladels full!) into a blender until smooth. Add back into the pot.
5. Place chicken on a cutting board and shred.  Put the chicken back into the pot.
6. Stir everything together until combined and smooth. Garnish with parsley and serve.

Stovetop Instructions

1. Heat olive oil in a large pot on the stove. Add in the celery, carrot, onion, garlic, salt and pepper, parsley, basil and rosemary.  Sauté for 2 minutes or until slightly translucent.
2. Add raw chicken, potatoes and chicken broth in the pot. Cover the pot and bring to a boil. Once boiling, lower heat to a simmer and cook on medium heat for 30 minutes, stirring occasionally.
3. Once cooked, remove the large potato pieces + chicken breasts.
4. Place large potato quarters, milk + 1/2 cup of broth from the pot (a few ladels full!) into a blender until smooth. Add back into the pot.
5. Place chicken on a cutting board and shred.  Put the chicken back into the pot.
6. Stir everything together until combined and smooth. Garnish with parsley and serve.

7. Air Fryer Grilled Asparagus

Air Fryer Grilled Asparagus is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 pound fresh asparagus, trimmed
• 1–2 teaspoons olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• Optional: lemon zest or grated Parmesan for serving

Instructions

1. Preheat the air fryer to 400 F.
2. Toss asparagus with oil, salt, and pepper.
3. Air fry 7–9 minutes until crisp-tender, shaking the basket halfway.
4. Serve with lemon zest or Parmesan if desired.

8. Green soup

Weight‑Loss Green Soup with Bottle Gourd (Easy Lauki Soup) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT10M · Total: PT15M · Yield: [‘3’, ‘3 Adults’]

Weight loss green soup is a light, nourishing, and refreshing green soup made with bottle gourd, spring onions, coriander, and mint. Perfect for anyone seeking a wholesome, low-calorie meal that supports healthy weight loss.

Ingredients

• 1 teaspoon Oil
• 1 teaspoon Cumin seeds
• 2 Scallions (green onions)
• 1 bunch Coriander leaves
• 1 Bottle gourd (calabash)
• 1 teaspoon Black salt
• 1 tablespoon Lemon juice
• 3 cup Water

Instructions

1. Roughly chop green onions and bottle gourd (calabash) after thoroughly washing all the greens.
2. Heat oil in a pan, add cumin seeds. Turn them aromatic.
3. Sauté greens by adding them one by one, starting with green onions, bottle gourd, and coriander. Keep the heat low to medium.
4. Pour in 3 cups of water, cover with a lid, and cook for 5-8 mins on high heat. Simmer it for 2-3 mins on low heat.
5. Let it cool. Transfer it to a blender along with fresh mint, salt, and lemon juice.
6. Blend it into a smooth mixture. Adjust the consistency.
7. Transfer it to a saucepan to reheat and serve warm.

9. Air Fryer Whole Chicken

Air Fryer Whole Chicken is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 whole chicken (about 4–5 pounds)
• 2 tablespoons olive oil or melted butter
• 4 garlic cloves, minced
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 1 teaspoon paprika
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 1 lemon, sliced
• 1 small onion, quartered

Instructions

1. Spatchcock or butterfly the chicken; pat dry and rub with oil or butter and the seasonings.
2. Preheat the air fryer to 360 F. Place the chicken in the basket, breast side up.
3. Cook for 50–60 minutes, until the internal temperature reaches 165 F and the juices run clear, rotating halfway if needed.
4. Let rest 10 minutes before carving and serving.

10. Sheet Pan Chicken and Veggies

Sheet Pan Chicken and Veggies is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT20M · Total: PT50M · Yield: [‘4’]

This easy healthy, low calorie sheet pan meal cooks in just 20 minutes! Packed with Asian inspired flavors, loads of vegetables and tender chicken, it’s perfect for meal prepping and busy nights!

Ingredients

• 2 tablespoons soy sauce (regular or gluten-free)
• 1 teaspoon sesame oil
• 2 teaspoons olive oil
• 2 teaspoons maple syrup
• 1 teaspoon garlic powder
• 1 pound boneless skinless chicken breasts (cut into 1-inch cubes)
• 3 cups broccoli florets
• 2 medium red bell peppers (stem and membrane removed; cut into 1-inch pieces)
• ¼ cup chopped green onion (garnish)
• 1 tablespoons sesame seeds (garnish)

Instructions

1. Combine the soy sauce, sesame oil, olive oil, maple syrup, and garlic powder in a 1 gallon zipper close plastic bag. Mix all ingredients together.
2. Add the cubed chicken breast, broccoli and red pepper to the bag. Squeeze out as much air as possible and seal. Massage the bag to spread the marinade to coat the ingredients. Marinate in the refrigerator for 30 minutes minimum or up to overnight.
3. Preheat the oven to 400 degrees F. Spread the chicken and vegetables onto a sheet pan (optional: line with parchment paper or foil for easy clean up).
4. Cook for 20 minutes or until the ingredients are cooked through.
5. Remove from oven and enjoy with cauliflower rice, quinoa or regular rice OR pack into meal prep containers. Will make 4 servings.Garnish with the sliced green onion and sesame seeds.
6. You can also serve it over rice or quinoa.

11. Chicken Fajitas

Weight Watchers Sheet Pan Chicken Fajitas is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Total: PT25M · Yield: [‘6’, ‘6 Servings’]

These easy and delicious sheet pan chicken fajitas are packed with flavor, colorful veggies, and ready in just 20 minutes, perfect for a quick family dinner!

Ingredients

• 1 lb Chicken (Cut Into Thin Strips)
• ½ Green Bell Pepper (Thinly Sliced)
• ½ Red Bell Pepper (Thinly Sliced)
• ½ Orange Bell Pepper (Thinly Sliced)
• ½ Yellow Bell Pepper (Thinly Sliced)
• ½ Red Onion (Thinly Sliced)
• 1 tbsp Olive Oil
• 2 Jalapenos (Deseeded And Diced)
• 1 Lime
• 8 Flour Tortillas (6 Inches)
• 1 tsp Chili Powder
• ¼ tsp Cayenne Pepper
• 1 tsp Paprika
• 1 tsp Onion Powder
• 1 tsp Garlic Powder
• 1½ tsp Cumin
• ½ tsp Coriander
• 1 tsp Sea Salt
• 1 tsp Pepper

Instructions

1. Preheat your oven to 425°F. In a bowl, mix all the fajita seasonings with 1 tablespoon of olive oil until well combined.
2. Add the chicken and vegetables to the bowl. Stir well so that everything is evenly coated with the seasoning.
3. Arrange the chicken strips in the center of a sheet pan, making sure not to overcrowd them. Place the sliced bell peppers and onions along the edges of the sheet pan, keeping them separate from the chicken.
4. Bake for 15 minutes. During the last 5 minutes, wrap the tortillas in foil and place them in the oven to warm up.
5. Once done, squeeze fresh lime juice over the entire pan for extra flavor.
6. Serve the fajitas in warm tortillas. For a zero-point Weight Watchers option, skip the tortillas and enjoy them over a fresh salad.

12. Asian Turkey Stir Fry

Ground Turkey and Veggie Skillet is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT20M · Total: PT25M · Yield: [‘4’, ‘4 people’]

This Ground Turkey Skillet Recipe is so easy to make! Made in one pan in under 30 minutes, this healthy turkey skillet is the perfect dinner!

Ingredients

• 1 tablespoon olive oil
• 1 lb ground turkey
• 1 package Trader Joe’s Healthy 8 Chopped Veggie Mix
• ½ tablespoon lime zest ((zest of about 2 limes))
• 2 tablespoons lime juice ((juice of about 2 limes))
• 1/2 teaspoon grated ground ginger
• 1 teaspoon garlic powder
• 1/2 teaspoon black pepper
• 1 teaspoon onion powder
• 1/3 cup coconut aminos
• 1 lb cauliflower rice
• 1 tablespoon sesame seeds ((for garnish))

Instructions

1. In a large pan heat olive oil. Add turkey to the pan and brown the turkey until almost completely cooked, about 10-12 minutes.
2. Once turkey is browned, stir in chopped veggie mixture, lime juice, coconut aminos and spices and sauté until combined. Cover and stir occasionally, until veggies start to soften, about another 10 minutes.
3. Serve over steamed cauliflower rice or a salad if whole 30, brown rice/quinoa if not or just eat as is!

13. Cabbage Carrot Corn Soup

Cabbage Carrot Corn Soup – Healthy & Light 3C Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT25M · Total: PT30M · Yield: [‘2’, ‘2 people’]

Cabbage Carrot Corn Soup, also called 3C Soup, is a simple and nourishing vegetable soup made with these three wholesome ingredients.

Ingredients

• 2 cup Cabbage
• 1/2 cup Carrot
• 1/4 cup Corn kernels
• 1 tsp Black salt
• 1 tsp Table salt
• 1 tsp Red chilli powder
• 3 cup Water
• 2 tsp Oil
• 2-3 cloves Garlic
• 1 Onion
• 1 tbsp Lemon juice
• 1 tsp Oregano
• few Cilantro leaves fresh

Instructions

1. Combine cabbage, carrot, corn kernels, salt, red chilli powder, and water into a pan. Cook on low heat for 10-15 min to cook veggies.
2. Strain the veggies and save the stock.
3. To a hot pan, add oil, cook garlic and onions.
4. Stir in cooked vegetables. Add stock, salt, lemon juice, oregano, and simmer for 10 minutes.
5. Garnish with cilantro leaves.
6. Serve 3c soup hot.

14. Greek Yogurt Chicken Salad

Greek Yogurt Chicken Salad is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT15M · Total: PT20M · Yield: [‘4’, ‘4 people’]

Greek Yogurt Chicken Salad is the perfect healthy lunch or dinner. High in protein, low fat and low carb – it’s great for weight loss, easy and delicious!

Ingredients

• 2.5 cups cooked shredded chicken (about 1 lb)
• 1/2 cup plain nonfat greek yogurt
• 1 tablespoon fresh parsley (chopped finely)
• 1/2 cup celery (diced finely)
• 1 cup apples (chopped)
• 1/4 cup pecans (chopped)
• ¼ teaspoon garlic powder
• 1/4 teaspoon black pepper
• 1/4 teaspoon salt

Instructions

1. Cook chicken. Bring a pot of water to a boil and boil chicken for 10-14 minutes. You can also cook chicken in the instant pot, crockpot or buy a rotisserie chicken and shred it.
2. While chicken is cooking, chop parsley, celery, apples and pecans.
3. Once chicken is cooked, shred the chicken by pulling apart with 2 forks.
4. Add chopped ingredients, spices, greek yogurt and shredded chicken in a bowl.
5. Toss together using a spatula until all ingredients are thoroughly coated with yogurt.
6. Serve on a sandwich or over a salad.

15. Roasted Chicken and Vegetables

One Pan Roasted Chicken with Vegetables is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT35M · Total: PT85M · Yield: [‘4’]

Roasted boneless chicken breasts with colorful vegetables combines with Mediterranean flavors makes a delicious one pan dinner recipe perfect any time!

Ingredients

• 4 boneless skinless chicken breasts (total weight approximately 1.5 pounds)
• 1 tablespoon chopped fresh Rosemary
• 1 tablespoon Italian seasonings
• 2 tablespoons olive oil
• 2 garlic cloves (finely chopped)
• ¼ teaspoon kosher salt
• ¼ teaspoon black pepper
• 1 tablespoon chopped fresh rosemary
• 1 teaspoon Italian seasoning
• olive oil spray
• 1 medium red bell pepper (seeded and cut into 1-inch pieces)
• 1 medium yellow bell pepper (seeded and cut into 1-inch pieces)
• 1 3/4 cups 1-inch thick slices then quartered Zucchini
• 1 large red onion (cut into 1-inch pieces)
• 1 medium lemon (cut into 4-6 wedges lengthwise)
• Salt and pepper to taste
• fresh parsley for garnish

Instructions

1. In a large bowl or gallon zipper close plastic bag, combine the marinade ingredients: 1 tablespoon rosemary, 1 tablespoon Italian seasonings, olive oil, garlic, ¼ teaspoon salt and ¼ teaspoon pepper. Mix together fully.
2. Add the chicken and toss to coat if using a bowl. Or seal the bag (if using), squeezing out all air and massage the marinade into the chicken from the outside of the bag. Marinate in the fridge for 30 minutes. NOTE: the marinade and chicken may marinate for up to 24 hours before cooking.
3. When ready to cook, preheat the oven at 400 degrees F.
4. In a small bowl combine the remaining 1 tablespoon rosemary and 1 teaspoon Italian seasonings. Mix together fully.
5. In a large bowl combine the red bell pepper, yellow bell pepper, zucchini and onion. Spritz with olive oil spray; toss to coat.Sprinkle on the seasoning mixture. Toss to fully coat.
6. Spray a 13-inch by 9-inch baking dish with non-stick cooking spray. Layer the seasoned vegetable evenly in the baking dish.
7. Place the lemon wedges in with the vegetables. Lightly salt and pepper the vegetables.
8. Add the chicken breasts on top of the vegetables leaving space in between the chicken breasts.
9. Bake for 30-35 minutes until the internal temperature of the chicken reaches 165 degrees. Remove the baking dish from the oven and allow to rest for 3-5 minutes before serving.NOTE: the vegetable may have released liquid during cooking. If so remove them with a slotted spoon allowing excess liquid to remain in the baking dish.
10. Serve hot with the chicken whole or sliced on a bed of the vegetables. Garnish with chopped Italian parsley if desired.

16. Butternut Squash Carrot Ginger Soup

Butternut Squash Carrot Ginger Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 medium butternut squash (about 2 pounds), peeled, seeded, and cubed
• 2 tablespoons olive oil
• 1 medium carrot, finely diced
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 4 cups vegetable broth
• 1 cup coconut milk (optional, for creaminess)
• 1/2 teaspoon ground cumin
• Salt and pepper to taste
• Optional garnish: chopped parsley or roasted pumpkin seeds

Instructions

1. 1. In a large pot, heat the olive oil over medium heat and sauté the onion and carrot until softened, about 5 minutes.
2. 2. Add the garlic and ginger; cook 1 minute longer until fragrant.
3. 3. Stir in the squash, broth, and coconut milk (if using); bring to a boil, then reduce heat and simmer until the squash is tender, about 20–25 minutes.
4. 4. Purée the soup with an immersion blender until smooth, or carefully blend in batches in a countertop blender.
5. 5. Return to the pot, stir in cumin, season with salt and pepper, and simmer 2–3 minutes to marry flavors. Serve hot.

17. Chilli

Weight Watchers Chili is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT25M · Total: PT35M · Yield: [’10’, ’10 people’]

This healthy three bean and ground lean meat Weight Watchers chili recipe is ZERO points on the Freestyle program! It’s filling and delicious. Make in the pressure cooker or crockpot!Yield: about 1 1/3 cups per serving

Ingredients

• 1 lb Ground lean chicken or ground lean turkey
• 30 oz kidney beans (2 cans, drained and rinsed)
• 30 oz black beans (2 cans, drained and rinsed)
• 30 oz pinto beans (2 cans, drained and rinsed)
• 30 oz Rotel Original Diced Tomatoes & Green Chilies (3 cans)
• 15 oz tomato sauce (1 can)
• 1/2 T cumin
• 1/2 T oregano
• 1 T chili powder
• 2-3 cloves garlic (minced)
• 1 onion (diced)
• 1 lime (quartered)

Instructions If you are using a pressure cooker or Instant Pot:

1. Place the ground lean meat in your pressure cooker or Instant Pot. Use the Sauté or Brown function on your device to cook the meat.
2. Pour all of the other ingredients into the pressure cooker except the lime. Quarter your lime and squeeze the juice into the pot. Throw the rind away.
3. Select the Beans/Chili button or Meat/Stew button. Start your machine. Make sure the pressure valve is closed. It will cook for 20 – 35 minutes depending on the machine you use (mine is 20!). 
4. Release the pressure from your cooker and serve.

If you are using a slow cooker:

1. Cut up the onion.
2. Spray a cooking pan with fat free cooking spray, and sauté the onion for a few minutes.
3. Add the lean ground meat to the pan and cook until the meat is brown, about 5 – 7 minutes.
4. Pour the meat (with the juices) and the onions into the slow cooker.
5. Pour all of the other ingredients into the slow cooker except the lime. Quarter your lime and squeeze the juice into the pot. Throw the rind away. 
6. Cook your chili on high for 3 1/2 – 4 hours.
7. Serve hot, adding any garnishments you like (they may count for points!).

18. Air Fryer Egg Cups

Air Fryer Egg Cups is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT3M · Cook: PT15M · Total: PT18M · Yield: [‘8’]

Air Fryer Egg Cups. How to air fry egg cups in silicone moulds with your favourite egg cup fillings. This is my ultimate guide to everything you would possibly want to know about making eggs cups in an air fryer.

Ingredients

• 6 Cherry Tomatoes
• ¼ Green Pepper
• 40 g Leftover Meat
• 4 Large Eggs
• 1 Tsp Dried Garlic
• 2 Tsp Basil
• Salt & Pepper
• 3 Tbsp Milk (optional)
• Air Fryer

Instructions

1. Dice your filling on a chopping board. Make sure your silicone moulds are clean and dry.
2. In a jug beat your eggs until they are well beaten. Add in your seasonings and mix with a fork.
3. Place your diced egg cup fillings into the silicone moulds and pour your egg mixture on top. Place the silicone moulds gently onto the air fryer grill pan. Set the time on your air fryer to 12 minutes and your temperature to 180c/360f.

19. Peanut Butter Greek Yogurt Dip

Peanut Butter Greek Yogurt Dip is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1/2 cup natural peanut butter
• 1 cup plain Greek yogurt
• 2–3 tablespoons honey or maple syrup (to taste)
• 1/2 teaspoon vanilla extract
• Pinch of salt
• Optional: 1 tablespoon milk to loosen

Instructions

1. 1. In a bowl, whisk together peanut butter, Greek yogurt, honey, vanilla, and salt until smooth.
2. 2. If the dip is too thick, whisk in a little milk until it reaches desired consistency.
3. 3. Taste and adjust sweetness if needed.
4. 4. Transfer to a serving bowl and refrigerate for 15–20 minutes to thicken the texture, if time allows.
5. 5. Serve with sliced fruit, apple wedges, carrots, or crackers.

20. Chia Seed Pudding

Chia Pudding with Coconut Milk – 3 WW SmartPoints is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Yield: [‘2’, ‘2 people’]

Chia Pudding with Coconut Milk is similar to rice pudding but way healthier & only 3 WW SmartPoints per serving.

Ingredients

• ¼ cup White Chia Seeds
• 1 ½ cups Unsweetened Coconut Milk (You can also use unsweetened almond milk)
• ½ tsp Vanilla Extract
• 1 tbsp Honey

Instructions

1. Whisk chia seeds, milk, vanilla, and honey together.
2. Blend well.
3. Refrigerate overnight in a covered container.
4. In the morning, add 1 banana sliced.

21. Teriyaki Chicken Sheet Pan

WW Teriyaki Chicken Sheet Pan Recipe – Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT40M · Total: PT50M · Yield: [‘4’]

This delicious sheet pan meal is low in WW points and calories, easy to make, and easy to clean up afterward. Serve over brown rice, quinoa or cauliflower rice for a filling meal that will keep you satisfied.

Ingredients

• 1 cup soy sauce
• 3 Tbsp honey
• 3 Tbsp rice vinegar
• 3 tsp sesame oil (divided)
• 3 tsp minced garlic (or 2 tsp dry)
• 1 tsp grated ginger (or ½ tsp dry)
• 1 Tbsp cornstarch
• ¼ cup water
• 2 pounds chicken breasts, cut in half length ways to speed cooking
• 3 cup broccoli florets
• 1 cup carrots, sliced on diagonal
• ¼ cup edamame (shelled)
• 1/8 tsp sesame seeds for garnish (optional)

Instructions For the sauce

1. In a saucepan over medium heat, whisk together soy sauce, honey, vinegar, 2 tsp sesame oil, garlic, ginger, cornstarch and water until combined. Bring to a simmer, stirring frequently, until sauce thickens and bubbles. Remove from heat and set aside.

For the chicken and vegetables

1. Preheat oven to 400°F. Line a large sheet pan with parchment paper or foil coated with cooking spray and set aside.
2. Season each side of the chicken with salt and pepper then drizzle approximately half the sauce over the chicken coating well on both sides.
3. Cook the chicken first in preheated oven for 20 minutes. Flip chicken and drizzle with more sauce.
4. Arrange the broccoli florets, carrots, & edamame in a single layer around the chicken. Drizzle with 1 teaspoon of sesame oil and teriyaki sauce and toss to coat. Return to the oven and bake for another 15 to 20 minutes, or until the chicken is cooked through and juices run clear.**
5. Remove pan from oven, slice chicken into strips and drizzle with remaining sauce. Serve over brown rice, quinoa, or cauliflower rice and garnish with sesame seeds if desired.

Save this collection for the next time you need practical meal inspiration. Start with the recipe that best matches your ingredients, then return to try the others throughout the week.