10 Easy Weight Watchers Meal Prep Recipes for a Week of Healthy Eating

Meal Prep Made Easy: Weight Watchers Recipes for the Entire Week takes the hassle out of planning your meals! Packed with simple, delicious recipes, this guide makes it easier than ever to stay on track while enjoying a variety of tasty dishes all week long. Say goodbye to the stress of last-minute cooking and hello to friendly, satisfying meals that fit perfectly into your Weight Watchers journey.

Flavor-Packed Chicken And Vegetable Stir-Fry

This chicken and vegetable stir-fry is a quick and tasty option for meal prep. The vibrant colors of the bell peppers and broccoli make it visually appealing, while the tender chicken adds a satisfying protein boost. It's perfect for busy weeknights or as a healthy lunch option.

The stir-fry is made in a single pan, which means less cleanup and more time to enjoy your meal. The combination of fresh vegetables and lean chicken makes it a nutritious choice that fits well within Weight Watchers guidelines.

To make this dish even more enjoyable, serve it over a bed of fluffy rice or quinoa. The flavors meld beautifully, creating a dish that’s not only healthy but also delicious.

Ingredients

• 1 pound boneless, skinless chicken breast, cut into bite-sized pieces
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 green bell pepper, sliced
• 2 tablespoons soy sauce
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 teaspoon ginger, minced
• Salt and pepper to taste
• Cooked rice or quinoa for serving

Instructions

1. Heat olive oil in a large skillet or wok over medium-high heat.
2. Add chicken pieces and cook until browned and cooked through, about 5-7 minutes. Remove chicken from the pan and set aside.
3. In the same pan, add garlic and ginger, sautéing for about 30 seconds until fragrant.
4. Add the broccoli and bell peppers, cooking for about 5 minutes until they are tender-crisp.
5. Return the chicken to the pan, add soy sauce, and stir everything together. Cook for an additional 2-3 minutes.
6. Season with salt and pepper to taste. Serve hot over rice or quinoa.

Savory Quinoa And Black Bean Salad

This Savory Quinoa and Black Bean Salad is a colorful and nutritious dish that’s perfect for meal prep. The vibrant mix of ingredients not only looks appealing but also packs a punch in flavor and health benefits. With quinoa as the base, this salad is rich in protein and fiber, making it a great choice for anyone looking to maintain a balanced diet.

The combination of black beans, corn, and fresh vegetables like cherry tomatoes and avocado adds texture and freshness. The zesty lime dressing ties everything together, making each bite refreshing and satisfying. Plus, it’s easy to make ahead of time, so you can enjoy it throughout the week!

Let’s get started on making this delightful salad that’s sure to please your taste buds and keep you on track with your meal prep goals.

Ingredients

• 1 cup quinoa
• 2 cups water or vegetable broth
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup corn (fresh, frozen, or canned)
• 1 cup cherry tomatoes, halved
• 1 avocado, sliced
• 1/4 cup fresh cilantro, chopped
• Juice of 2 limes
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions

1. Cook the Quinoa: Rinse the quinoa under cold water. In a medium saucepan, combine quinoa and water or broth. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until liquid is absorbed. Fluff with a fork and let cool.
2. Mix the Salad: In a large bowl, combine the cooked quinoa, black beans, corn, cherry tomatoes, and cilantro.
3. Prepare the Dressing: In a small bowl, whisk together lime juice, olive oil, salt, and pepper.
4. Toss and Serve: Pour the dressing over the salad and toss gently to combine. Top with avocado slices just before serving.
5. Store: If meal prepping, store in airtight containers in the fridge for up to 5 days. Enjoy cold or at room temperature!

Delicious Turkey Meatballs With Zucchini Noodles

Turkey meatballs paired with zucchini noodles make for a tasty and healthy meal. The image shows a plate of perfectly cooked turkey meatballs resting on a bed of spiralized zucchini. The meatballs are topped with a rich tomato sauce and a sprinkle of cheese, creating a mouthwatering dish that’s both satisfying and light.

This recipe is not just about flavor; it’s also about convenience. Meal prepping these turkey meatballs means you can enjoy them throughout the week. They are easy to make and can be paired with various sides or sauces to keep things interesting. Plus, zucchini noodles are a fantastic low-carb alternative to traditional pasta, making this dish a great choice for anyone watching their weight.

Let’s get cooking!

Ingredients

• 1 pound ground turkey
• 1/4 cup breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 egg
• 2 cloves garlic, minced
• 1 teaspoon Italian seasoning
• Salt and pepper to taste
• 2 medium zucchinis, spiralized
• 2 cups marinara sauce
• Fresh basil for garnish

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a large bowl, mix together ground turkey, breadcrumbs, Parmesan cheese, egg, garlic, Italian seasoning, salt, and pepper until well combined.
3. Form the mixture into meatballs, about 1 inch in diameter, and place them on a baking sheet lined with parchment paper.
4. Bake the meatballs for 20-25 minutes, or until they are cooked through and golden brown.
5. While the meatballs are baking, heat the marinara sauce in a saucepan over medium heat.
6. In another pan, sauté the spiralized zucchini for 2-3 minutes until just tender.
7. To serve, place the zucchini noodles on a plate, top with meatballs, and drizzle with marinara sauce. Garnish with fresh basil.

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Creamy Spinach And Feta Stuffed Chicken

This Creamy Spinach and Feta Stuffed Chicken is a delightful dish that’s perfect for meal prep. The chicken is juicy and tender, filled with a rich mixture of spinach and feta cheese. It’s not just tasty; it’s also a great way to add some greens to your plate.

In the image, you can see the beautifully cooked chicken breast, sliced open to reveal the creamy filling. The vibrant green spinach contrasts nicely with the white feta, making it visually appealing. A slice of lemon adds a fresh touch, perfect for brightening up the flavors.

This dish is simple to prepare and can be made in batches, making it ideal for a week’s worth of meals. Pair it with a side of roasted vegetables or a light salad for a complete meal.

Ingredients

• 4 boneless, skinless chicken breasts
• 2 cups fresh spinach, chopped
• 1 cup feta cheese, crumbled
• 1/2 cup cream cheese, softened
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 1 lemon, sliced (for garnish)

Instructions

1. Preheat your oven to 375°F (190°C).
2. In a bowl, mix the chopped spinach, feta cheese, cream cheese, minced garlic, oregano, salt, and pepper until well combined.
3. Using a sharp knife, make a pocket in each chicken breast. Be careful not to cut all the way through.
4. Stuff each chicken breast with the spinach and feta mixture, securing with toothpicks if needed.
5. Heat olive oil in a skillet over medium heat. Sear each stuffed chicken breast for about 4-5 minutes on each side until golden brown.
6. Transfer the chicken to a baking dish and bake in the preheated oven for 20-25 minutes, or until the chicken is cooked through.
7. Let it rest for a few minutes before slicing. Serve with lemon slices for a fresh finish.

Flavorful Shrimp Tacos With Mango Salsa

These shrimp tacos are a delightful treat, perfect for meal prep. The juicy shrimp are seasoned to perfection and paired with a refreshing mango salsa that adds a burst of flavor. The bright colors in the image reflect the vibrant taste of this dish, making it a feast for the eyes as well.

The tacos are served on soft tortillas, topped with fresh mango, diced tomatoes, and cilantro. Lime wedges on the side offer a zesty kick that enhances the overall experience. This meal is not only delicious but also aligns well with Weight Watchers goals, making it a smart choice for your weekly meal prep.

Ingredients

• 1 pound shrimp, peeled and deveined
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• Salt and pepper to taste
• 8 small corn tortillas
• 1 cup diced mango
• 1/2 cup diced tomatoes
• 1/4 cup chopped cilantro
• Juice of 1 lime
• Lime wedges for serving

Instructions

1. Season the Shrimp: In a bowl, toss the shrimp with olive oil, chili powder, cumin, salt, and pepper until well coated.
2. Cook the Shrimp: Heat a skillet over medium-high heat. Add the shrimp and cook for about 2-3 minutes on each side, or until they turn pink and opaque.
3. Prepare the Salsa: In a separate bowl, combine diced mango, tomatoes, cilantro, and lime juice. Mix well and set aside.
4. Warm the Tortillas: In a dry skillet, warm the corn tortillas for about 30 seconds on each side until pliable.
5. Assemble the Tacos: Place a few shrimp on each tortilla, top with mango salsa, and add a squeeze of lime juice.
6. Serve: Enjoy your shrimp tacos with extra lime wedges on the side!

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Zesty Lemon Garlic Roast Chicken

This Zesty Lemon Garlic Roast Chicken is a delightful dish that brings a burst of flavor to your meal prep. The image showcases a beautifully roasted chicken, golden brown and glistening, surrounded by fresh lemon slices and aromatic herbs. The vibrant colors of the lemon and rosemary add a refreshing touch, making it not just a meal, but a feast for the eyes.

Cooking this dish is simple and rewarding. The combination of lemon and garlic creates a zesty marinade that infuses the chicken with flavor. Pair it with roasted vegetables for a complete meal that’s perfect for the week ahead.

Ingredients

• 1 whole chicken (about 4-5 lbs)
• 4 cloves garlic, minced
• 2 lemons, one juiced and one sliced
• 1/4 cup olive oil
• 1 tablespoon fresh rosemary, chopped
• 1 tablespoon fresh thyme, chopped
• Salt and pepper to taste
• 1 cup chicken broth

Instructions

1. Preheat your oven to 425°F (220°C).
2. In a bowl, mix the minced garlic, lemon juice, olive oil, rosemary, thyme, salt, and pepper.
3. Rub the mixture all over the chicken, making sure to get under the skin for maximum flavor.
4. Place lemon slices inside the cavity of the chicken and around it in the roasting pan.
5. Pour the chicken broth into the bottom of the pan to keep the chicken moist while roasting.
6. Roast the chicken for about 1 hour and 15 minutes, or until the internal temperature reaches 165°F (75°C).
7. Let the chicken rest for 10 minutes before carving. Serve with the roasted vegetables for a complete meal.

Classic Greek Salad With Feta

Classic Greek salad is a refreshing dish that brings together vibrant ingredients. The image shows a colorful mix of ripe tomatoes, crunchy cucumbers, and creamy feta cheese, all tossed together with Kalamata olives. This salad is not only delicious but also packed with nutrients.

The beauty of a Greek salad lies in its simplicity. You can whip it up in no time, making it perfect for meal prep. It’s great as a side dish or a light main course. Plus, it fits perfectly into a Weight Watchers plan, allowing you to enjoy a hearty meal without the guilt.

To make this salad, you’ll need fresh vegetables and a few pantry staples. The dressing is a simple mix of olive oil and herbs, enhancing the flavors of the fresh ingredients. Enjoy this salad throughout the week for a healthy and satisfying option.

Ingredients

• 2 cups cherry tomatoes, halved
• 1 cucumber, diced
• 1 bell pepper, diced
• 1/2 red onion, thinly sliced
• 1 cup Kalamata olives
• 1 cup feta cheese, cubed
• 1/4 cup extra virgin olive oil
• 1 tablespoon red wine vinegar
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions

1. Prepare the Vegetables: In a large bowl, combine the cherry tomatoes, cucumber, bell pepper, and red onion.
2. Add Olives and Feta: Gently fold in the Kalamata olives and feta cheese.
3. Make the Dressing: In a small bowl, whisk together the olive oil, red wine vinegar, oregano, salt, and pepper.
4. Toss the Salad: Drizzle the dressing over the salad and toss gently to combine.
5. Serve: Enjoy immediately or refrigerate for later. This salad tastes even better after the flavors meld together!

Nutritious Overnight Oats With Berries

Overnight oats are a fantastic way to kickstart your day. They are simple to prepare and packed with nutrients. In the image, you can see a jar filled with creamy oats layered with fresh berries. The vibrant colors of the strawberries, blueberries, and raspberries make it not only delicious but also visually appealing.

This meal prep option is perfect for busy mornings. Just grab your jar from the fridge, and you’re ready to go! The combination of oats and berries provides a great balance of fiber and antioxidants, making it a healthy choice.

Let’s get into how to make these tasty overnight oats!

Ingredients

• 1 cup rolled oats
• 2 cups almond milk (or any milk of your choice)
• 1 tablespoon chia seeds
• 1 tablespoon honey or maple syrup
• 1/2 teaspoon vanilla extract
• 1/2 cup mixed berries (strawberries, blueberries, raspberries)
• 1/4 cup nuts (optional)

Instructions

1. Combine the oats, almond milk, chia seeds, honey, and vanilla extract in a bowl. Stir well to mix all the ingredients.
2. Transfer the mixture into a jar or container. Layer the mixed berries on top.
3. Seal the jar and refrigerate overnight, or for at least 4 hours.
4. In the morning, give the oats a good stir. Top with additional berries and nuts if desired.
5. Enjoy your nutritious overnight oats straight from the jar!

Tender Beef And Broccoli Stir-Fry

This Tender Beef and Broccoli Stir-Fry is a delightful dish that’s perfect for meal prep. The vibrant colors of the broccoli and red bell peppers pop against the rich, savory beef. It’s not just a feast for the eyes; it’s packed with flavor and nutrients. The sesame seeds sprinkled on top add a nice crunch, making each bite satisfying.

Cooking this dish is quick and easy, making it ideal for busy weeknights. You can whip it up in under 30 minutes! Plus, it’s a great way to enjoy a healthy meal without sacrificing taste. Serve it over brown rice or quinoa for a complete meal that fits into your Weight Watchers plan.

Ingredients

• 1 lb flank steak, thinly sliced
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 2 tablespoons soy sauce
• 1 tablespoon oyster sauce
• 1 tablespoon sesame oil
• 2 cloves garlic, minced
• 1 teaspoon ginger, minced
• 1 tablespoon cornstarch
• 1 tablespoon water
• Sesame seeds for garnish

Instructions

1. Marinate the Beef: In a bowl, mix soy sauce, oyster sauce, sesame oil, garlic, and ginger. Add the sliced beef and let it marinate for at least 10 minutes.
2. Stir-Fry the Vegetables: Heat a large skillet over medium-high heat. Add the broccoli and bell pepper, stir-frying for about 3-4 minutes until tender-crisp. Remove from the skillet and set aside.
3. Cook the Beef: In the same skillet, add the marinated beef. Cook for about 5-7 minutes until browned and cooked through.
4. Combine: Return the vegetables to the skillet. Mix cornstarch with water and add to the skillet, stirring until the sauce thickens.
5. Serve: Garnish with sesame seeds and enjoy your meal prep!

Classic Vegetable Lasagna With Spinach

This Classic Vegetable Lasagna with Spinach is a delightful dish that brings comfort and nutrition to your table. The layers of pasta, rich tomato sauce, and creamy cheese blend perfectly with fresh spinach, creating a satisfying meal. It’s not just tasty; it’s also a great way to sneak in those veggies!

The image showcases a beautifully baked lasagna, with steam rising from the dish, hinting at its warmth and freshness. You can see the melted cheese on top, inviting you to dig in. A side of garlic and a small bowl of pesto adds a nice touch, making it perfect for a family dinner or meal prep for the week.

Making this lasagna is simple and fun. You can prepare it ahead of time, making it a great option for busy weeknights. Just pop it in the oven when you're ready to eat, and enjoy the delicious aroma filling your kitchen!

Ingredients

• 9 lasagna noodles
• 2 cups ricotta cheese
• 2 cups shredded mozzarella cheese
• 1 cup grated Parmesan cheese
• 3 cups fresh spinach
• 2 cups marinara sauce
• 1 teaspoon dried oregano
• 1 teaspoon garlic powder
• Salt and pepper to taste

Instructions

1. Preheat your oven to 375°F (190°C).
2. Cook the lasagna noodles according to package instructions. Drain and set aside.
3. In a bowl, mix ricotta cheese, half of the mozzarella, oregano, garlic powder, salt, and pepper.
4. Spread a layer of marinara sauce on the bottom of a baking dish.
5. Layer 3 lasagna noodles over the sauce, then spread half of the ricotta mixture, followed by half of the spinach, and a layer of marinara sauce.
6. Repeat the layers: noodles, ricotta mixture, spinach, and sauce.
7. Top with the remaining noodles, marinara sauce, and sprinkle the rest of the mozzarella and Parmesan cheese on top.
8. Cover with foil and bake for 25 minutes. Remove the foil and bake for another 15 minutes until the cheese is bubbly and golden.
9. Let it cool for a few minutes before slicing and serving. Enjoy!

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