Weight Watchers FreeStyle Plan One Week Menu Plan

Spaghetti and Meatball Soup 6 smartpoints

Yield: 6 (1-1/2 cup) servings


6 oz extra lean (99% lean) ground turkey (or chicken) breast
1/8 teaspoon garlic powder
1 tablespoon grated Parmesan
2 tablespoons plain breadcrumbs
1 ¼ teaspoon Italian seasoning, divided
1 egg white
1 tablespoon skim milk
1 tablespoon olive oil, divided
2 medium carrots, grated (I used a box grater)
1 small zucchini, grated (I used a box grater)
½ medium onion, diced small
2 garlic cloves, minced
Salt & pepper
32 oz fat free, reduced sodium chicken broth
24 oz jar of marinara sauce
¼ teaspoon crushed red pepper flakes
1 cup uncooked broken wheat spaghetti pieces (1 inch sticks)
1 oz Parmesan cheese, freshly grated


In a large bowl, combine the ground turkey, garlic powder, tablespoon of grated Parmesan, breadcrumbs, ¾ teaspoon of the Italian seasoning, egg white and milk.

Using your hands (or a spoon), mush all the ingredients together until well combined.

Roll meat mixture into 30 separate (3/4” – 1”) mini meatballs.

In a large stock pot (or a large skillet, which is what I used before realizing you could totally use one pot for the entire meal and have one less to wash!), bring 2 teaspoons of the olive oil over medium heat. Add the meatballs to the oil and cook them, stirring occasionally until all sides are browned. Remove meatballs to a dish and set aside.

Add the remaining teaspoon of olive oil to the pot and continue to heat to medium.

Add the carrots, zucchini, onion and garlic and sprinkle with salt & pepper. Cook for about 5 minutes or until vegetables are softened.

Add the meatballs, chicken broth, marinara sauce, red pepper flakes and remaining ½ teaspoon of Italian seasoning to the pot with the vegetables. Stir together and cover. Bring the mixture to a boil, uncover and lower the heat to a simmer. Add the spaghetti pieces and simmer for 12-15 minutes or until the pasta and the meatballs are cooked through. Add the Parmesan cheese in the last couple minutes of the simmer and stir in.

6 smartpoints per serving
6 points+ per serving
244 calories, 30 g carbs, 9 g sugars, 7 g fat, 2 g saturated fat, 18 g protein, 5 g fiber