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{{DISPLAYTITLE:WW High Protein Meal Plan}} ''This conversation was exported from ChatGPT''<ref>{{cite web|title=WW High Protein Meal Plan|url=https://chatgpt.com/share/67840970-3494-8006-96cd-f78b02c0483e|publisher=ChatGPT|access-date=2025-11-18}}</ref> == gpt-4o == === User: 2025 Weight Watchers mela plan for one week two people 23 points per day high protein === 2025 Weight Watchers mela plan for one week two people 23 points per day high protein === Assistant: Here’s a 7-day Weight Watchers meal plan for two people, staying within 23 points per person per day. === Here’s a 7-day Weight Watchers meal plan for two people, staying within 23 points per person per day. This plan is high-protein, balanced, and simple to prepare. Adjust as needed based on specific ingredients or personal preferences. ===== Breakfast ===== * Egg white omelet with spinach, mushrooms, and tomatoes (0 points) * 2 slices turkey bacon (2 points) * 1 slice whole-grain toast (2 points) Lunch * Grilled chicken breast (3 oz) with a side of roasted Brussels sprouts and a drizzle of balsamic glaze (0 points) * 1/2 cup quinoa (3 points) Snack * Low-fat Greek yogurt (plain, 1/2 cup) with fresh blueberries (1 point) Dinner * Baked salmon (4 oz) with steamed asparagus and lemon (0 points) * 1/2 medium sweet potato (3 points) Daily Total: 23 points ===== Breakfast ===== * Oatmeal (1/2 cup) with 1 tsp almond butter and sliced banana (4 points) Lunch * Turkey and veggie lettuce wraps (3 oz turkey breast, bell peppers, cucumber, and mustard in lettuce leaves) (1 point) * 1 boiled egg (0 points) Snack * Baby carrots with 2 tbsp hummus (2 points) Dinner * Grilled shrimp (4 oz) over zucchini noodles with marinara sauce (0 points) * 1 slice whole-grain bread (2 points) Daily Total: 23 points ===== Breakfast ===== * Protein shake (unsweetened almond milk, 1 scoop protein powder, and 1/2 banana) (2 points) * 1 boiled egg (0 points) Lunch * Grilled chicken salad (greens, cucumber, cherry tomatoes, and fat-free dressing) (3 oz chicken) (1 point) * 1 small baked potato with non-fat Greek yogurt (3 points) Snack * String cheese (1 point) Dinner * Turkey burger (lean ground turkey patty, lettuce wrap, and mustard) with a side of roasted green beans (3 points) * 1/2 cup brown rice (3 points) Daily Total: 23 points ===== Breakfast ===== * Scrambled eggs (2 whole eggs) with salsa (0 points) * 1 slice whole-grain toast (2 points) Lunch * Grilled chicken breast (3 oz) with roasted broccoli and 1/2 cup quinoa (3 points) Snack * 1 apple with 1 tbsp peanut butter (3 points) Dinner * Grilled cod (4 oz) with sautéed spinach and garlic (0 points) * 1/2 medium baked sweet potato (3 points) Daily Total: 23 points ===== Breakfast ===== * Non-fat Greek yogurt (plain, 1/2 cup) with strawberries and 1 tbsp chia seeds (2 points) * 1 boiled egg (0 points) Lunch * Turkey breast sandwich (3 oz turkey, lettuce, tomato, mustard on low-point bread) (5 points) * Side of cucumber slices and baby carrots (0 points) Snack * Hard-boiled egg and celery sticks (0 points) Dinner * Grilled steak (4 oz, lean) with roasted asparagus (4 points) * 1/2 cup wild rice (3 points) Daily Total: 23 points ===== Breakfast ===== * Veggie omelet with peppers, onions, and mushrooms (0 points) * 1 slice whole-grain toast with 1 tsp butter (3 points) Lunch * Tuna salad (3 oz canned tuna in water, mixed with 1 tbsp light mayo and celery) served on a bed of lettuce (1 point) * 1 medium apple (0 points) Snack * Non-fat Greek yogurt with a sprinkle of cinnamon (0 points) Dinner * Grilled chicken thigh (3 oz) with a side of roasted zucchini and a small baked potato (3 points) * 2 tbsp light sour cream (2 points) Daily Total: 23 points ===== Breakfast ===== * Protein pancake (1/4 cup protein powder, 1 egg, 1/4 cup almond milk) with sugar-free syrup (2 points) * 1/2 banana (0 points) Lunch * Grilled salmon salad (greens, cucumbers, cherry tomatoes, and balsamic vinaigrette) (3 points) * 1 slice whole-grain bread (2 points) Snack * Hard-boiled egg and cucumber slices (0 points) Dinner * Turkey meatballs (4 meatballs made with lean ground turkey, egg, and spices) in marinara sauce over spaghetti squash (4 points) * 1 slice garlic toast (2 points) Daily Total: 23 points This plan focuses on lean proteins, non-starchy vegetables, whole grains, and healthy fats while staying within your point allowance. Let me know if you'd like recipes or adjustments! === User: Put similar proteins as meal then next day lunch === Put similar proteins as meal then next day lunch === Assistant: Here’s the adjusted 7-day high-protein Weight Watchers meal plan for two people, keeping similar proteins from dinner c… === Here’s the adjusted 7-day high-protein Weight Watchers meal plan for two people, keeping similar proteins from dinner carried over to the next day’s lunch. The plan stays within 23 points per person per day. ===== Breakfast ===== * Egg white omelet with spinach, mushrooms, and tomatoes (0 points) * 2 slices turkey bacon (2 points) * 1 slice whole-grain toast (2 points) Lunch * Grilled chicken salad (greens, cucumber, cherry tomatoes, and fat-free dressing) (3 oz chicken) (1 point) * 1/2 cup quinoa (3 points) Snack * Low-fat Greek yogurt (plain, 1/2 cup) with fresh blueberries (1 point) Dinner * Baked salmon (4 oz) with steamed asparagus and lemon (0 points) * 1/2 medium sweet potato (3 points) Daily Total: 23 points ===== Breakfast ===== * Oatmeal (1/2 cup) with 1 tsp almond butter and sliced banana (4 points) Lunch * Salmon salad (greens, cucumber, cherry tomatoes, 3 oz leftover salmon, and balsamic vinaigrette) (1 point) * 1 slice whole-grain bread (2 points) Snack * Baby carrots with 2 tbsp hummus (2 points) Dinner * Grilled turkey burger (lean ground turkey patty, lettuce wrap, and mustard) with roasted green beans (3 points) * 1/2 cup brown rice (3 points) Daily Total: 23 points ===== Breakfast ===== * Scrambled eggs (2 whole eggs) with salsa (0 points) * 1 slice whole-grain toast (2 points) Lunch * Turkey burger lettuce wrap with mustard and a side of roasted green beans (3 points) * 1 small baked potato (3 points) Snack * String cheese (1 point) Dinner * Grilled shrimp (4 oz) over zucchini noodles with marinara sauce (0 points) * 1/2 cup quinoa (3 points) Daily Total: 23 points ===== Breakfast ===== * Protein shake (unsweetened almond milk, 1 scoop protein powder, and 1/2 banana) (2 points) * 1 boiled egg (0 points) Lunch * Shrimp salad (greens, cucumber, cherry tomatoes, 3 oz grilled shrimp, and fat-free dressing) (1 point) * 1 slice whole-grain toast (2 points) Snack * 1 apple with 1 tbsp peanut butter (3 points) Dinner * Grilled chicken thigh (3 oz) with roasted broccoli and 1/2 medium baked sweet potato (3 points) Daily Total: 23 points ===== Breakfast ===== * Non-fat Greek yogurt (plain, 1/2 cup) with strawberries and 1 tbsp chia seeds (2 points) * 1 boiled egg (0 points) Lunch * Leftover grilled chicken (3 oz) with roasted broccoli and a small baked potato (3 points) Snack * Hard-boiled egg and celery sticks (0 points) Dinner * Grilled steak (4 oz, lean) with roasted asparagus (4 points) * 1/2 cup wild rice (3 points) Daily Total: 23 points ===== Breakfast ===== * Veggie omelet with peppers, onions, and mushrooms (0 points) * 1 slice whole-grain toast with 1 tsp butter (3 points) Lunch * Steak salad (greens, cucumber, cherry tomatoes, 3 oz grilled steak, and balsamic vinaigrette) (1 point) * 1 slice whole-grain bread (2 points) Snack * Non-fat Greek yogurt with a sprinkle of cinnamon (0 points) Dinner * Grilled cod (4 oz) with sautéed spinach and garlic (0 points) * 1/2 medium baked sweet potato (3 points) Daily Total: 23 points ===== Breakfast ===== * Protein pancake (1/4 cup protein powder, 1 egg, 1/4 cup almond milk) with sugar-free syrup (2 points) * 1/2 banana (0 points) Lunch * Leftover grilled cod (3 oz) on a bed of greens with cucumber, cherry tomatoes, and lemon vinaigrette (1 point) * 1 slice whole-grain toast (2 points) Snack * Hard-boiled egg and cucumber slices (0 points) Dinner * Turkey meatballs (4 meatballs made with lean ground turkey, egg, and spices) in marinara sauce over spaghetti squash (4 points) * 1 slice garlic toast (2 points) Daily Total: 23 points This setup simplifies meal prep while minimizing waste. Let me know if you'd like specific recipes! === User: Awesome thanks === Awesome thanks === Assistant: You're very welcome! === You're very welcome! Glad you liked it! Let me know if you need more meal ideas, recipes, or adjustments to fit your goals. Enjoy your week and happy meal prepping! === User: Shopping list for day one through day three === Shopping list for day one through day three === Assistant: Here’s a complete shopping list for Days 1 through 3 of the meal plan. === Here’s a complete shopping list for Days 1 through 3 of the meal plan. Ingredients are grouped by category for easy shopping, and quantities are approximate based on two people. ===== Produce ===== * Spinach (fresh) – 4 cups * Mushrooms – 1 cup * Cherry tomatoes – 2 cups * Asparagus – 2 bunches * Sweet potatoes – 2 medium * Baby carrots – 1 bag (approx. 2 cups) * Zucchini – 2 medium * Bananas – 3 * Blueberries – 1 cup * Mixed greens (or salad greens) – 6 cups * Cucumber – 1 large * Green beans – 1 lb * Salsa – 1 jar ===== Proteins ===== * Eggs – 12 (for omelets, snacks, and pancakes) * Egg whites – 1 carton (or separate from whole eggs) * Turkey bacon – 6 slices * Boneless, skinless chicken breasts – 3 (about 1 lb total) * Salmon fillets – 2 (about 8 oz total) * Lean ground turkey – 1 lb * Large shrimp (peeled and deveined) – 8 oz * Non-fat Greek yogurt – 2 cups * String cheese – 2 sticks * Protein powder – 1 serving (flavor of your choice) ===== Pantry Staples ===== * Quinoa – 1 cup (uncooked) * Brown rice – 1 cup (uncooked) * Whole-grain bread – 6 slices * Almond butter – 1 small jar * Hummus – 1 small container (2 tbsp per snack) * Olive oil – 2 tbsp (for roasting veggies) * Balsamic vinegar or balsamic glaze – 1 small bottle * Marinara sauce – 1 jar (sugar-free or low-fat) * Light butter or butter substitute – 2 tsp * Peanut butter – 1 small jar (optional for snack) ===== Spices and Condiments ===== * Salt * Pepper * Garlic powder * Onion powder * Mustard * Sugar-free syrup (optional for Day 3 breakfast) This list covers all your meals for Days 1 through 3. Adjust amounts if you plan for leftovers or snack portions. Let me know if you need help planning for the rest of the week! === User: Thank you === Thank you === Assistant: You're very welcome! === You're very welcome! Happy cooking, and I hope you enjoy the meals. Let me know if you need anything else—I'm here to help! === User: I will thanks === I will thanks === Assistant: You're welcome! === You're welcome! Wishing you a great week ahead. You've got this! == References == <references /> [[Category:ChatGPT Shares]] [[Category:openai]]
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