Meal Prepping for Back to School: Weight Watcher-Friendly Recipes and Tips

This week was back to school for both myself and my daughter, which means that I am back to planning ahead with meal prepping for our busy back-to-school schedule!

As summer draws to a close and the school year is upon us, the hustle and bustle of back-to-school routines can leave little time for healthy eating. But with a little bit of planning, you can set yourself and your family up for success with easy, Weight Watcher-friendly meal prep that makes mornings less stressful and evenings more enjoyable.

My daughter, Liv, started her senior year of high school this week!

Why Meal Prepping is a Game-Changer

Meal prepping isn’t just about saving time—it’s about staying on track with your health goals while ensuring your family gets the nutrition they need. By dedicating a couple of hours over the weekend, you can have breakfasts, lunches, and dinners prepped and ready to go for the entire week. This means fewer last-minute fast-food runs, less stress during the week, and more time to focus on what really matters.

I typically grocery shop for the week on Saturday and then dedicate a few hours every Sunday for meal prepping. Even though it takes some extra time, it really helps me stay on track throughout the week!

For example, this past Sunday I set aside about two hours and prepped all of my breakfasts, lunches and a few dinner options:

• Breakfast: Overnight Chocolate Peanut butter Banana Protein Oats- These are absolutely delicious, easy to make ahead, loaded with protein and last in the fridge for several days. See my video below on how to prepare overnight oats!

• Breakfast: Greek Yogurt Berry Parfaits - This is my go-to breakfast! Super easy to prep and only 0 points

• Breakfast: Hard Boiled Eggs: Easy to eat on the go for breakfast or to throw on salads for extra protein, hard boiled eggs are a must for meal prep! (Check out my fav Rapid Egg Cooker that makes the perfect hardboiled eggs!)

• Lunch: Lower Fat Chicken Salad - I make a huge batch of chicken salad every week for my lunch. Low-fat mayo lightens it up offering a protein packed, delicious lunch that is easy to prep ahead. Check out my video below to see my easy chicken salad recipe!

• Dinner: Turkey Taco Meat - For an easy dinner option, I cooked a 3lb batch of 93% lean ground turkey meat on Sunday and seasoned it with my husband’s homemade taco seasoning. (You can also use store bought taco seasoning, but his is better!) Throughout the week, I use the turkey taco meat for taco salads, as a topper on sweet potatoes or simply with low carb soft taco shells for an easy dinner that the entire family enjoys!

In this post, you’ll find all of these meal prep recipes, a few of my meal prep videos, links to my favorite meal prep and kitchen tools and a free weekly meal plan using these recipes to get you started!

Sundays are for Steelers and Meal Prep! Check out Stacey's delicious, Weight Watcher friendly breakfast recipes including chocolate peanut butter banana overnight oats.

Must-Have Meal Prep Tools

Before you get started with meal prep, it’s really important to have the right tools! All of these tools are must-haves in my kitchen and most of them cost under $20! Here are a few items from Amazon that I swear by!

• Bentgo Meal Prep Boxes: These BPA-free, leak-proof containers are perfect for portioning out meals. They come in a variety of sizes, so you can pack everything from snacks to full meals.

• Rapid Egg Cooker: I am obsessed with my Dash Rapid Egg Cooker! For less than $20, you will have perfect hardboiled eggs every single time! I also love it to make mini egg omelets to use on breakfast sandwhiches!

• Reusable Silicone Baking Mats: Say goodbye to scrubbing pans and sticky oil sprays. These mats are perfect for lining your baking sheets, making cleanup a snap.

• Non-Stick Silicone Muffin Pan: These non-stick muffin pans are perfect for baking my mini egg vege muffins!

• Mason Jars: Perfect for overnight oats, yogurt parfaits, salads, and smoothies. They’re also a great way to store dressings and sauces.

Breakfast: Overnight Oats with Bananas, PB2, and Premier Protein Chocolate Powder

This overnight oats recipe is a delicious and filling way to start your day. It’s packed with protein and fiber, keeping you satisfied until lunchtime.

Ingredients:

• 1/2 cup old-fashioned oats

• 1/2 cup unsweetened almond milk (or milk of choice)

• 1/2 ripe banana, sliced

• 1 tbsp PB2 powdered peanut butter

• 1 scoop Chocolate Protein Powder

• 1 tsp chia seeds (optional, for added fiber)

Instructions:

1. In a mason jar or small container, combine the oats, almond milk, PB2, Premier Protein Chocolate Powder, chia seeds (if using), and vanilla extract. Stir until well mixed.

2. Add the banana slices on top of the mixture.

3. Cover the jar and refrigerate overnight, or for at least 4 hours.

4. In the morning, give the oats a good stir. You can add a little more almond milk if the oats are too thick.

5. Top with additional banana slices, a drizzle of honey, or a sprinkle of chocolate chips if you like.

Weight Watchers Points: 5 points per serving

This recipe is perfect for meal prepping, as you can make several jars at once and have breakfast ready to go for the entire week. Enjoy your creamy, chocolatey, and peanut buttery start to the day!

Breakfast: Egg Muffins with Feta Veggies

These egg muffins are perfect for busy mornings and easy to prep ahead of time. Packed with protein and veggies, they're a great way to start the day.

Ingredients:

• 6 large eggs

• 1 cup spinach, chopped

• 1/2 red bell pepper, diced

• 1/2 yellow bell pepper, diced

• 1/4 cup feta cheese, crumbled

• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C).

2. In a large bowl, whisk the eggs and season with salt and pepper.

3. Add the spinach, bell peppers, and feta cheese to the eggs.

4. Pour the mixture into a greased muffin tin, filling each cup about 3/4 full.

5. Bake for 20-25 minutes, until the eggs are set.

6. Let cool and store in an airtight container in the fridge.

Weight Watchers Points: 2 points per muffin

Stacey is back in the kitchen making her Weight Watcher Friendly low fat chicken salad recipe that is perfect for meal prepping lunches all week long!

Lunch: Low-Fat Chicken Salad

This chicken salad is light, refreshing, and easy to make. It’s perfect for sandwiches, wraps, or served over a bed of greens.

Ingredients:

• 2 cups cooked, shredded chicken breast

• 1/2 cup low-fat mayonnaise (you can substitute with Greek yogurt for even fewer points)

• 1/2 cup celery, finely chopped

• 1/4 cup red onion, finely chopped

• 1 tsp Dijon mustard (optional, for extra flavor)

• 2 tbs light sour cream

• Salt and pepper to taste

• 1 tsp lemon juice (optional, for a bit of zing)

Instructions:

1. In a large bowl, combine the shredded chicken, celery, and red onion.

2. In a small bowl, mix the low-fat mayonnaise (or Greek yogurt), Dijon mustard, sour cream, lemon juice, salt, and pepper until well blended.

3. Pour the mayo mixture over the chicken and vegetables. Stir until everything is evenly coated.

4. Taste and adjust the seasoning if needed.

5. Serve immediately or refrigerate for later. This chicken salad is delicious on whole-grain bread, in a wrap, or atop a salad.

Weight Watchers Points: 2 points per serving (2/3 cup)

This low-fat chicken salad is a great way to enjoy a protein-packed, low-calorie lunch that’s full of flavor. It’s also incredibly versatile—you can easily add in other veggies or herbs to switch things up!

Lunch: Turkey and Avocado Wraps

Simple, delicious, and easy to pack—these wraps are perfect for a quick lunch at work or school.

Ingredients:

• 4 whole-grain tortillas (I like Ole’ Xtreme Wellness High Fiber Wraps- only 1 WW pt)

• 8 oz sliced turkey breast

• 1 avocado, sliced

• 1 cup baby spinach

• 1/2 cup shredded carrots

• 2 tbsp light mayo or Greek yogurt

Instructions:

1. Spread a thin layer of mayo or Greek yogurt on each tortilla.

2. Layer the turkey, avocado, spinach, and carrots on top.

3. Roll up the tortillas, tucking in the sides as you go.

4. Slice in half and wrap tightly in foil or place in a Bento box.

Weight Watchers Points: 5 points per wrap

Dinner: One-Pan Lemon Garlic Chicken and Veggies

This one-pan dinner is perfect for those busy weeknights. It's quick, easy, and packed with flavor.

Ingredients:

• 4 boneless, skinless chicken breasts

• 1 lemon, juiced

• 2 tbsp olive oil

• 3 garlic cloves, minced

• 1 tsp dried oregano

• 1 tsp dried thyme

• 1 cup cherry tomatoes

• 1 cup green beans, trimmed

• 1 cup baby potatoes, halved

Instructions:

1. Preheat the oven to 400°F (200°C).

2. In a small bowl, whisk together the lemon juice, olive oil, garlic, oregano, and thyme.

3. Place the chicken, tomatoes, green beans, and potatoes on a large baking sheet.

4. Drizzle the lemon-garlic mixture over everything and toss to coat.

5. Bake for 25-30 minutes, until the chicken is cooked through and the veggies are tender.

6. Divide into meal prep containers and store in the fridge.

Weight Watchers Points: 6 points per serving

Back-to-School Weekly Meal Plan

Here’s a simple meal plan to get you started on your back-to-school meal prep journey. This plan focuses on using the easy, Weight Watcher-friendly recipes above as well as a few other healthy meal ideas that your whole family will love.

Monday

• Breakfast: Egg Muffins with Veggies

• Lunch: Turkey and Avocado Wraps

• Dinner: One-Pan Lemon Garlic Chicken and Veggies

Tuesday

• Breakfast: Greek Yogurt with Fresh Berries and Granola

• Lunch: Quinoa Salad with Chickpeas, Cucumbers, and Tomatoes

• Dinner: Grilled Salmon with Asparagus and Brown Rice

Wednesday

• Breakfast: Chocolate, Banana and PB2 Protein Overnight Oats

• Lunch: Low Fat Chicken Salad on Ole Xtreme Wellness High Fiber Wraps

• Dinner: Turkey Taco Salads with light sour cream, guac and salsa

Thursday

• Breakfast: Smoothie Bowl with Spinach, Banana, and Protein Powder

• Lunch: Tuna Salad with Mixed Greens and Whole Grain Crackers

• Dinner: Veggie Stir-Fry with Chicken and Brown Rice

Friday

• Breakfast: Whole Grain Toast with Avocado and Poached Eggs

• Lunch: Hummus and Veggie Wraps

• Dinner: Baked Tilapia with Sweet Potatoes and Broccoli

Happy prepping!

Stacey Creely
FindYourselfAfter40.com