Light and easy meal ideas and recipes.


  • Meal Prep Salads

    Meal Prep Salads

    Calories: WW Freestyle Points: Zero or 2

    I like to mix up my lunches each week so I prepared a Mandarin Orange Chicken Salad and a Chef's Salad. They use a similar base of ingredients to make it an easier meal prep, but the few changes in ingredients and dressing provide variety throughout the week.


    The Mandarin Orange Chicken Salad is zero WW Freestyle Points (without dressing). I usually like this with Peanut dressing or Sesame Ginger dressing.


    The Chef's Salad is 2 WW Freestyle Points (without dressing). You can use a light Ranch or creamy dressing for this.


    You can find and purchase a set of 50 of these disposable salad containers on Amazon for about $18 (36 cents each). Waterchestnuts can typically be found in the International section of most grocery stores.


    Recipes make four 32 oz. salads in total.

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  • Everything Wrap

    Everything Wrap

    Calories: WW Freestyle Points: 2

    I used Tumaro's Premium White wraps here, which are just 1 WW Freestyle Points. This specific wrap includes smoked salmon, lettuce and a tbsp of sour cream. Really simple, but delicious and filling!


    Nutritional values for Everything seasoning could not be obtained so it is not included for this recipe.

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  • Better than Subway - Sweet Onion Teriyaki Sub

    Better than Subway - Sweet Onion Teriyaki Sub

    Calories: 385 WW Freestyle Points: 6

    I am a huge fan of Subway's Sweet Onion Teriyaki Sub. So I made my own. This version is all that! I highly recommend the Amoroso's club rolls from Aldi for this. They are soft and awesome and 4 WW Freestyle Points per roll.


    Recipe makes 1 serving - with leftover Teriyaki Sauce to save for use on other dishes throughout the week. 385 Calories | 7 WW Freestyle Points per sandwich.

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  • Chickpea Chicken Salad

    Chickpea Chicken Salad

    Calories: 329 WW Freestyle Points: 2

    This is a very easy and tasty lunch or side dish for just 2 WW Freestyle points. Serve in a pita for lunch, or in a bowl as a side dish.


    Recipe makes 2 servings of about 1 1/2 cups each. 329 Calories | less than 2 WW Freestyle Points per serving.

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  • Southwest Chicken Wrap

    Southwest Chicken Wrap

    Calories: 331 WW Freestyle Points: 2

    Probably my favorite spend of just 2 WW Freestyle Points ever. I used a Tumaro's wrap (which is just 1 WW Freestyle Points). The dressing in this wrap is a simple mix of salsa verde and 1 tbsp of sourcream! Everything else is zero!


    Recipe makes 1 wrap. 331 Calories | 2 WW Freestyle Points.


    Click here for: Chili Lime chicken marinade recipe 

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  • BLT Wrap with Roasted Turkey Breast & Balsamic

    BLT Wrap with Roasted Turkey Breast & Balsamic

    Calories: 415 WW Freestyle Points: 5

    Super satisfying and tasty lunch for just 5 WW Freestyle Points. This wrap has real bacon (center cut), pre-cooked roasted turkey breast, spring mix lettuce, tomato and balsamic dressing. Strawberries go well with balsamic dressing so I had those on the side.


    Recipe makes 1 wrap. 415 Calories | 5 WW Freestyle points.


    You can use any brands you prefer but check the ingredients and nutrition information to be sure they do not change the Points values. Nutrition information based on Trader Joe's pre-cooked roasted turkey breast, Trader Joe's low-carb whole-wheat wrap, Oscar Meyer Center Cut Bacon and Trader Joe's Balsamic & Fig Vinaigrette dressing. 

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  • Cheeseburger


    Calories: 335 WW Freestyle Points: 6

    Just 6 WW Freestyle Points for this cheeseburger that has real ground beef, a normal size bun and a slice of Velveeta cheese.


    I used Trader Joe's brand 96% lean ground beef (2 sp), Trader Joe's Whole Wheat hamburger buns (3sp), a slice of Velveeta cheese (1 sp), pickles, lettuce and tomato! The beef is not crazy juicy but not terribly dry either. It's a good tasty burger for weeknight summer grilling for sure.


    Recipe makes 4 burgers. 6 WW Freestyle Points each. Serve with corn on the cobb, grilled vegetables or whatever else you like.

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  • Watermelon Mint Salad

    Watermelon Mint Salad

    Calories: WW Freestyle Points: 6

    Another Panera Bread inspired lunch here. Panera used to have a summer salad with watermelon, mint leaves and feta cheese. It was my all time favorite. So I recreated my own version here.


    Recipe makes 1 salad. 6 WW Freestyle points. 

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  • Crab Salad

    Crab Salad

    Calories: 173 WW Freestyle Points: 2

    To give this salad a creamy taste, I recommend using regular full-fat sour cream for this recipe (not low-fat or fat-free).


    Recipe makes 2 one-cup servings. 173 calories | 2 points per serving (or 5 points for the whole batch).


    The pitas are 2 points each. You can click here for the PITA BREAD RECIPE

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  • Panera Bread Inspired Vegetable Soup

    Panera Bread Inspired Vegetable Soup

    Calories: 192 WW Freestyle Points: 0

    I love the 10 Vegetable Soup from Panera Bread, so I decided to make my own version for Meal Prep. This does not taste "exactly" like Panera's version but I think it's pretty close. I replaced the grains used in the original recipe with lentils (to keep it point-free) and basically just used ingredients I had on hand. It turned out really well.


    Recipe makes about 6 two-cup servings. Nutrition information excludes the breadsticks shown in the photo. 192 calories per serving - Zero WW Freestyle points. 

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  • White Chicken Chili

    White Chicken Chili

    Calories: WW Freestyle Points: 2

    I make this on meal prep day to have throughout the week. Sometimes I just heat it up in the jar, or add it to a corn tortilla to make it a taco. It's also good as a dip with corn crackers.


    Recipe makes about ten, 1-cup servings. About 2 WW Freestyle Points per serving. 

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  • Shrimp & Wonton Salad

    Shrimp & Wonton Salad

    Calories: 236 WW Freestyle Points: 4

    A fun and delicious lunch to pack up and go, or eat at home. All ingredients used for this can be found at Trader Joe's (except this specific brand of shrimp), or you can find similar items at your local grocery store but just keep in mind that it may impact the nutritional values. See quick video demonstration for specific items used.


    Recipe makes 1 serving. Just 236 calories - or 4 points.


    You can find and purchase Chinese Food Takeout Containers here, as well as a really cute set of reusable Chop Sticks here.

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  • Chicken and Rice Soup

    Chicken and Rice Soup

    Calories: 310 WW Freestyle Points: 4

    Nothing revolutionary here. I wish I could list a more fancy list of ingredients for this soup, but it's just really simple, tasty and filling. It makes a good dinner when I pair it with a nice big garden salad, my kids like it, and I can pack up leftovers for lunch the next day.


    4 WW Freestyle points | 310 calories per serving. Recipe makes 6 two-cup servings.

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  • Cobb Salad

    Cobb Salad

    Calories: 281 WW Freestyle Points: 3 (with the dressing)

    If you don't love salad, you will after eating this one. It has chopped up hard boiled eggs, corn, chicken, diced ham and chopped turkey bacon. I used my home-made Ranch Dressing for 1 point, so the total for this salad is just 3 points.

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  • Thai Peanut Wrap

    Thai Peanut Wrap

    Calories: 370 WW Freestyle Points: 4

    This Thai wrap has a bunch of Trader Joe's finds in it. The wrap itself (which is a small whole wheat low carb wrap), the Spicy Peanut Vinaigrette and the soy beans. It's a tasty wrap with lots of crunchy texture.

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  • Chickpea Vegetable Stew

    Chickpea Vegetable Stew

    Calories: 337 WW Freestyle Points: 0

    This is a quick and tasty soup - zero points on the WW Freestyle plan. I like to use home-made chicken broth, but you can use store bought if you prefer. 

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  • Turkey Chili

    Turkey Chili

    Calories: 299 WW Freestyle Points: 0

    You can use extra lean ground turkey or extra lean ground chicken in this recipe. Zero points on the WW Freestyle plan. Recipe makes about 8 servings (2 cups each).


    See video for quick demonstration

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  • Personal Pizza

    Personal Pizza

    Calories: 275 WW Freestyle Points: 3

    Easy pie to put together if you make it with the zero point marinara sauce (made in advance). Good for the kids too. Simple but really delish. Recipe for zero point marinara sauce here.

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  • Chicken & Apple Slaw Wrap

    Chicken & Apple Slaw Wrap

    Calories: 332 WW Freestyle Points: 5

    The green apple slaw gives this wrap sweet and tangy flavor, and a little crunch. I used parchment paper around the wrap to hold this together and prevent it from spilling out the bottom. The wrap is a small low-carb whole wheat tortilla for 1 point. The shredded chicken was left over from a roaster I made the night before. 

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  • Shredded Steak Fajita Salad

    Shredded Steak Fajita Salad

    Calories: 386 WW Freestyle Points: 6

    Super satisfying salad you can make for lunch or dinner. Easy to put together. Recipe makes 1 salad and 1 serving of dressing but you will have left-over shaved beef, which you can use in many ways: 1. For fajitas in flour tortillas 2. Additional salads. 3. Store in a container in the refrigerator for later use. Use in place of ground beef for chili, soups, vegetable stir fry, etc.

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  • Chinese Food Style Salad

    Chinese Food Style Salad

    Calories: WW Freestyle Points: 7

    I found these really cute Chinese food take-out containers and chop sticks so this salad combo worked out really well. It's just a fun way to enjoy a tasty, crunchy salad.


    I found the water chestnuts and chow mein noodles in the international section of my local grocery store. The pork is left-over from a roast I did the night before.


    You can find and purchase Chinese Food Takeout Containers here, as well as a really cute set of reusable Chop Sticks here.

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  • Italian Salad

    Italian Salad

    Calories: 283 WW Freestyle Points: 4

    If you do not use fresh herbs to season your food, you are missing out! Not dried herbs, but fresh herbs. The fresh basil, sun-dried tomatoes, parmesan and balsamic dressing here are a wonderful combination, mimicking anti-pasta salad. I also love Arugula lettuce.


    You can find the recipe for Balsamic Vinaigrette here >. Points value and nutrition information excludes balsamic vinaigrette dressing.

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  • Thai Salad with Chicken Cilantro Mini Wontons

    Thai Salad with Chicken Cilantro Mini Wontons

    Calories: 379 WW Freestyle Points: 7

    Totally delicious salad, and easy to pack up and go.

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  • Broccoli Vegetable Soup

    Broccoli Vegetable Soup

    Calories: 117 WW Freestyle Points: 2

    This is a quick and tasty soup that goes well with salad, bread-stick, crackers or sandwich. I used a ramekin with a lid so I could pack this up for lunch at work. Only points are in the olive oil and a few shaves of parmesan. Recipe makes 4 servings.

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  • Minestrone


    Calories: 345 WW Freestyle Points: 3

    I like to cook the Ditalini pasta separate so it doesn't get soggy for leftovers. I make a big batch of this on the weekend and freeze it so I have it for many lunches and dinners to come. Recipe makes about 6 servings.

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  • Asian Chicken Salad with Water Chestnuts

    Asian Chicken Salad with Water Chestnuts

    Calories: 281 WW Freestyle Points: 3

    Love the texture and flavors in this salad.

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  • Waffle Iron Frittata

    Waffle Iron Frittata

    Calories: 327 WW Freestyle Points: 4

    Don't freak out if you get a little egg spillage over the edges of the waffle iron when you cook this. This fritatta bakes up nice and fluffy. When it's finished cooking, use a spatula to lift and remove it from the iron.

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  • Wonton Soup

    Wonton Soup

    Calories: 448 WW Freestyle Points: 2

    Very quick and easy lunch for days you are in a hurry. Recipe is for one individual portion but easily multiply this for more servings.

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  • Lentil Soup

    Lentil Soup

    Calories: 115 WW Freestyle Points: 0 (excluding sour cream and corn chips)

    Easy, yummy and healthy lunch to heat up on busy weekdays if you make it in advance. Recipe makes about 10 two-cup servings.

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  • Waffle Iron Quesadillas

    Waffle Iron Quesadillas

    Calories: 358 WW Freestyle Points: 4

    If you find a small low-carb wrap, and use 1/4 cup low fat shredded cheese, this is a very light and tasty quesadilla.

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  • Taco Salad w Chipotle Lime Dressing

    Taco Salad w Chipotle Lime Dressing

    Calories: 636 WW Freestyle Points: 5

    This is a regular in my lunch line-up. I pre-grill the chicken in advance on meal prep day. It's seasoned with a dry rub of ground cumin and chili powder. The Chipotle Lime dressing can be found in the "Sides, Sauces and Dressings" section of this site but I have also listed the dressing recipe here.

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  • Shrimp Tacos

    Shrimp Tacos

    Calories: 119 WW Freestyle Points: 4 points per Taco

    These baja style tacos make it easy to stay healthy and focused. They are delicious, easy and light. Tortillas used in here are small white tortillas. Recipe makes 6 tacos.

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  • Mahi-mahi Burgers

    Mahi-mahi Burgers

    Calories: 559 WW Freestyle Points: 6

    For this burger, I used a home-made pretzel bun I had previously made. The total calories and/or Points value for this burger, depends on the bun you use. I can't emphasize enough how much I love these burgers from Trader Joe's. You can find them in the freezer section near the fish.

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  • Southwestern Salad with Good Thins Corn Crackers

    Southwestern Salad with Good Thins Corn Crackers

    Calories: 654 WW Freestyle Points: 7

    A very filling and tasty lunch or dinner you can eat at home, or pack up and go.

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  • Asian Chicken & Cabbage Salad

    Asian Chicken & Cabbage Salad

    Calories: 364 WW Freestyle Points: 3

    This salad has a nice crunch, texture and different sweet and citrusy flavors to mix up your lunch line-up. Super light meal but tasty.

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  • Greek Wrap

    Greek Wrap

    Calories: 324 WW Freestyle Points: 5

    I used a small flour tortilla here for 2 points. To give it a stiff rounded shape, drape the tortilla over the grates of your toaster oven (edges facing downward) so it toasts in a bent, rounded shape.

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  • Imitation Panera Bread Strawberry Poppyseed Salad

    Imitation Panera Bread Strawberry Poppyseed Salad

    Calories: 446 WW Freestyle Points: 6

    The Strawberry Poppyseed salad from Panera Bread is not served throughout the year, but they sell the Poppyseed dressing in most grocery stores.

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  • Meditereannean Quinoa Bowls

    Meditereannean Quinoa Bowls

    Calories: 688 WW Freestyle Points: 9

    This makes a hearty lunch bowl you can eat at home, or easily pack up and go.

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