Weight Watchers September Meal Plan: Your Delicious 7-Day Guide to Staying on Track

As the vibrant hues of summer gently fade into the crisp embrace of autumn, the bustling rhythm of the school season often brings a whirlwind of activities. Amidst this transition, maintaining a healthy eating routine becomes more crucial than ever. For those dedicated to their Weight Watchers journey, staying consistent can sometimes feel like a challenge. That’s why we’ve meticulously crafted this comprehensive Weight Watchers September Meal Plan, designed to empower you through the first week of the month, from September 1st to 7th, with delicious, point-friendly meals that keep you feeling energized and satisfied.

This carefully curated meal plan serves as your ultimate companion for sustaining a healthy lifestyle while indulging in a diverse array of mouthwatering recipes. Each day is thoughtfully structured to include a balanced selection of breakfast, lunch, dinner, and even delightful dessert options, all meticulously tailored to align perfectly with the Weight Watchers program. We understand that variety is key to long-term success, so you’ll find a blend of comforting classics and exciting new flavors, ensuring your palate is always intrigued and your wellness goals remain firmly in sight.

Beyond just a list of meals, this plan is about supporting your overall well-being. We’ve prioritized the incorporation of fresh, wholesome, and nutrient-dense ingredients that not only taste incredible but also contribute to your feeling your absolute best throughout the week. From invigorating morning starts to deeply satisfying dinners, there’s something here to delight every preference and keep you motivated on your journey. Let’s dive into a week of smart eating and fantastic flavors!

Weight Watchers Meal Plan: Sunday, September 1st

Kick off your September with a refreshing and well-balanced day of eating designed to ease you into the week. This Sunday menu offers a fantastic blend of satisfying flavors and low SmartPoints, setting a positive tone for your healthy habits.

• Breakfast: Cheddar and Spinach Frittata (1 point)
  Start your day with a savory, protein-packed frittata featuring wholesome spinach and a touch of cheddar. It’s a warm and comforting breakfast that provides sustained energy without a high point count.
• Lunch: Greek Turkey Meatballs (5 points) + points for pita, naan, or rice
  Enjoy flavorful Greek Turkey Meatballs, seasoned to perfection. These lean meatballs are versatile and pair wonderfully with a side of pita bread, naan, or rice, allowing you to customize your meal and add healthy carbohydrates.
• Dinner: Zero Point Chili (0 points)
  Warm up with a hearty, zero-point chili, a fantastic option for a guilt-free dinner. Loaded with vegetables and lean protein, it’s incredibly satisfying and perfectly suited for a cozy evening.
• Dessert: Strawberry Banana Yogurt Ice Cream (2 points)
  Cap off your day with a delightful and refreshing Strawberry Banana Yogurt Ice Cream. This light dessert is a sweet treat that feels indulgent but keeps your points in check.

Total WW Points: 8+

Notes: This day’s plan is notably low in Weight Watchers points, giving you ample flexibility. Use your remaining points to incorporate some healthy, filling carbohydrates. Consider adding brown rice or whole-wheat pita bread with your Greek Turkey Meatballs for a more complete meal, or enjoy a small piece of whole-grain cornbread with your Zero Point Chili. These additions will help keep you full and satisfied.

Weight Watchers Meal Plan: Monday, September 2nd

Ease into your work week with a Monday menu that balances comfort with health. This plan features innovative, lighter versions of beloved dishes, ensuring your transition from the weekend is both delicious and point-smart.

• Breakfast: Air Fryer French Toast Sticks (1 point)
  Indulge in a classic breakfast favorite with these quick and easy Air Fryer French Toast Sticks. They’re a delightful way to start your Monday, offering a sweet treat for minimal points.
• Lunch: Light and Creamy Chicken Paprikash (3 points)
  Experience the rich flavors of a Light and Creamy Chicken Paprikash, a comforting dish perfect as the weather begins to hint at cooler temperatures. This lighter version offers all the flavor without the heavy point count.
• Dinner: Zero Point Chicken Curry (0 points) + Cauliflower Rice (0 points)
  Savor a fragrant and satisfying Zero Point Chicken Curry, a perfect guilt-free dinner. Served with zero-point cauliflower rice, this meal is packed with flavor and incredibly filling.
• Dessert: 2 Chocolate Chip Cookies (4 points)
  Treat yourself to two delicious Chocolate Chip Cookies, proving that you don’t have to sacrifice your favorite sweets while on Weight Watchers.

Total WW Points: 8

Notes: The Light and Creamy Chicken Paprikash is an absolute highlight, especially as autumn approaches. This lightened-up rendition of the traditional Hungarian dish features tender chicken thighs or breasts simmered in a rich, creamy paprika sauce. While it pairs beautifully with cauliflower rice for zero points, feel free to use any leftover cooked rice from Sunday’s meal to maximize your ingredients and minimize food waste!

Weight Watchers Meal Plan: Tuesday, September 3rd

Tuesday’s meal plan emphasizes fresh ingredients and satisfying combinations. From a wholesome breakfast to a comforting soup, this day is crafted for balanced nutrition and delightful flavors.

• Breakfast: Broccoli Frittata (1 point)
  Enjoy another delicious frittata for breakfast, this time highlighting nutritious broccoli. It’s a simple yet effective way to incorporate vegetables early in your day.
• Lunch: Mushroom and Mozzarella Stuffed Chicken Breast (3 points) + points for rice
  Delight in a succulent Mushroom and Mozzarella Stuffed Chicken Breast. This elegant dish is flavorful and filling, and you can add rice to complete your meal, accounting for additional points.
• Dinner: Weight Watchers Vegetable Soup (0 points)
  Warm up with a hearty and robust Weight Watchers Vegetable Soup, a zero-point powerhouse that’s loaded with wholesome goodness and incredibly satisfying.
• Dessert: Strawberry Shortcake (4 points)
  Indulge in a classic Strawberry Shortcake for dessert. It’s a sweet, fruity treat that’s perfect for a mid-week pick-me-up.

Total WW Points: 8

Notes: Make the most of the last lingering days of summer by using fresh, ripe strawberries for your strawberry shortcake! If your local climate is already experiencing cooler temperatures, don’t hesitate to get creative with other berries like blackberries, or even transition to an early autumn fruit such as apples to adapt this delightful dessert to the season.

Weight Watchers Meal Plan: Wednesday, September 4th

Mid-week calls for meals that are both efficient and exciting. This Wednesday plan features convenient prep-ahead options and incredibly low-point main courses, making healthy eating effortless.

• Breakfast: Spinach Feta Breakfast Sandwich (1 point)
  Grab and go with a delicious Spinach Feta Breakfast Sandwich. This meal-prep friendly option is perfect for busy mornings, offering a savory start to your day for just 1 point.
• Lunch: Salmon Skewers (0 points) + points for rice
  Enjoy light and healthy Salmon Skewers for lunch. Salmon is a fantastic source of lean protein and omega-3s, and these skewers are a zero-point marvel. Add rice for a more substantial meal if desired.
• Dinner: Delicious Yogurt Chicken (0 points) + Roasted Vegetables (0 points)
  Savor a tender and flavorful Delicious Yogurt Chicken, paired with an array of colorful Roasted Vegetables. Both are zero points, offering a filling and nutritious dinner without compromising your daily allowance.
• Dessert: NY Style Cheesecake with Blueberry Compote (3 points)
  Indulge in a sophisticated NY Style Cheesecake with Blueberry Compote. This dessert is a low-point way to satisfy your sweet tooth with a touch of elegance.

Total WW Points: 4

Notes: With an incredibly low total of just 4 points for the day, Wednesday offers significant flexibility. Feel empowered to add extra healthy fats or carbohydrates as needed to ensure you meet your daily SmartPoints target and stay fully satiated. The Spinach Feta Breakfast Sandwiches are a true game-changer for meal prep; make a batch ahead of time and simply reheat them each morning for a quick, delicious, and point-friendly start to your day.

Weight Watchers Meal Plan: Thursday, September 5th

As the week progresses, Thursday’s meal plan brings comforting and familiar flavors to your table. From a hearty breakfast to a satisfying soup, this day offers delicious options that feel indulgent but are perfectly on plan.

• Breakfast: WW Italian Omelet (1 point)
  Wake up to a savory WW Italian Omelet, packed with flavor and protein for just 1 point. It’s a wonderful way to enjoy a hearty breakfast while keeping your points low.
• Lunch: Turkey Salad (2 points)
  Enjoy a fresh and vibrant Turkey Salad for lunch. This light yet filling salad is a delicious way to get your greens and lean protein without a high point count.
• Dinner: Chicken Taco Soup (0 points)
  Delight in a comforting and flavorful Chicken Taco Soup for dinner. This zero-point soup is a fall favorite, packed with spices and wholesome ingredients, making it a perfect guilt-free meal.
• Dessert: Banana Ice Box Cake (4 points)
  Finish your day with a delightful Banana Ice Box Cake, a sweet and refreshing dessert that brings a taste of summer to your September.

Total WW Points: 7

Notes: The Chicken Taco Soup is a true autumnal gem and one of our absolute favorites. Consider making a larger batch and freezing any leftovers; this soup truly tastes even better upon reheating and can be enjoyed throughout the entire month of September, providing convenient, healthy meals. The Banana Ice Box Cake is also an ideal choice for saying farewell to summer desserts, offering a light and fruity finish to your meal.

Weight Watchers Meal Plan: Friday, September 6th

Welcome the end of the week with a Friday meal plan that combines convenience, flavor, and flexibility. From satisfying leftovers to a customizable dinner, this day is all about ease and enjoyment.

• Breakfast: Low Fat Blueberry Muffins (2 points)
  Start your Friday with a delicious and wholesome Low Fat Blueberry Muffin. These muffins are a delightful way to enjoy a classic pastry without derailing your points.
• Lunch: Leftover soup of choice (0 points)
  Enjoy the convenience and flavor of your favorite leftover zero-point soup from earlier in the week. This is a perfect way to minimize waste and maximize your meal prep efforts.
• Dinner: Chicken or Shrimp Fajitas (0 points) + points for tortillas
  Spice up your Friday night with sizzling Chicken or Shrimp Fajitas. This zero-point main dish is incredibly versatile and flavorful. Remember to account for points if you choose to include tortillas.
• Dessert: S’mores Brownies (3 points)
  Indulge in a nostalgic treat with S’mores Brownies. This dessert brings the fun of a campfire classic to your table with a sensible point value.

Total WW Points: 5+

Notes: While the fajita recipe primarily features chicken, don’t hesitate to switch things up if you’re looking for variety or hosting guests. Shrimp fajitas are an excellent alternative; shrimp is a fantastic lean protein source, cooks quickly, and adds a delightful twist to the meal. This flexibility makes fajitas a brilliant option for entertaining—they’re fast, healthy, and universally loved!

Weight Watchers Meal Plan: Saturday, September 7th

Conclude your first week of September with a Saturday meal plan designed for relaxed enjoyment and clever use of ingredients. From a unique breakfast to a gourmet dinner, this day ensures your healthy journey is both rewarding and delicious.

• Breakfast: Breakfast Tostadas (1 point each)
  Start your weekend morning with a flavorful twist – Breakfast Tostadas. Each tostada is just 1 point, allowing you to customize your portion and kickstart your day with a savory crunch.
• Lunch: WW Gazpacho (1 point)
  Refresh your palate with a light and vibrant WW Gazpacho. This chilled soup is a perfect low-point lunch, especially if the weather is still warm, and a delightful way to enjoy fresh vegetables.
• Dinner: Seared Scallops with Lemon and Basil (0 points) + Leftover Veggies
  Enjoy an elegant and sophisticated dinner with Seared Scallops with Lemon and Basil. Scallops are a wonderful zero-point protein, perfectly complemented by any leftover roasted or steamed vegetables you might have in the fridge.
• Dessert: Peach Pie (3 points)
  Round out your week with a comforting and sweet Peach Pie. This low-point dessert is a fantastic way to enjoy a classic without overindulging.

Total WW Points: 5

Notes: If you haven’t yet tried the WW Gazpacho, it’s an absolute must! It’s incredibly Weight Watchers friendly, boasting just 1 point per serving, making it a guilt-free and refreshing lunch option. Moreover, it’s an ingenious way to utilize any remaining fresh vegetables in your fridge by the time Saturday rolls around, ensuring nothing goes to waste.

With your delectable meal plan set for the week, it’s time to prepare for a successful shopping trip! To help you gather everything you need efficiently, we’ve compiled a comprehensive, sectioned grocery list below. Before heading out, make sure to double-check your pantry and refrigerator to avoid purchasing duplicate ingredients, saving you both time and money.

Essential Weight Watchers Grocery List for September 1-7

• Meat and Poultry:
  • Ground turkey breast (lean)
  • Chicken breasts (skinless & boneless)
  • Salmon fillets
  • Shrimp (optional, for fajitas)
  • Scallops (optional, for Saturday dinner)
• Dairy and Eggs:
  • Eggs (large)
  • Reduced-fat cheddar cheese (shredded)
  • Crumbled feta cheese
  • Part-skim mozzarella cheese
  • Nonfat plain Greek yogurt
  • Fat-free milk
  • 1/3 less-fat cream cheese
• Vegetables:
  • Onions (yellow, red, white)
  • Garlic cloves
  • Red chili (optional)
  • Spinach leaves (fresh baby spinach)
  • Celery stalks
  • Carrots
  • Purple cabbage
  • Cherry tomatoes
  • Shallots
  • Scallions (green onions)
  • Broccoli florets
  • Cucumbers
  • Tomatoes (ripe for soup/salad)
  • Bell peppers (red, green, yellow)
  • Romaine lettuce
  • Corn kernels (fresh or frozen)
  • Avocado (optional, for healthy fats)
  • Zucchini
  • Mushrooms (cremini or button)
• Fruits:
  • Lemons
  • Limes
  • Strawberries (fresh)
  • Bananas
  • Blueberries
  • Peaches (fresh or frozen for pie)
  • Apples (optional, for dessert variation)
• Canned Goods:
  • Diced tomatoes (no salt added)
  • Kidney beans (canned, rinsed)
  • Black beans (canned, rinsed)
  • Tomato sauce (low sodium)
  • Diced tomatoes with green chilis (Rotel)
  • Refried beans (fat-free)
  • Chicken broth (low sodium)
• Frozen Foods:
  • Frozen corn
  • Frozen peas
  • Cauliflower rice (optional, for convenience)
• Baking and Cooking Essentials:
  • Cooking spray oil (non-stick)
  • Olive oil
  • Tomato paste
  • All-purpose flour
  • Whole wheat flour
  • Baking powder
  • Baking soda
  • Salt (kosher or sea salt)
  • Toasted wheat germ
  • Light butter substitute
  • Unsweetened applesauce
  • Zero-calorie sweetener (e.g., monk fruit, Stevia, or Splenda)
  • Vanilla extract
  • Unsweetened cocoa powder
  • Mini marshmallows
  • Graham crackers (low-fat)
  • Self-rising flour
  • Cornstarch
  • Powdered monk fruit sweetener
  • Banana cream Jell-O Zero-sugar, Reduced-calorie instant pudding mix
  • Jell-O Cheesecake Sugar-Free, Fat-Free Instant Pudding
  • Italian-style breadcrumbs (whole wheat preferred)
• Herbs, Spices, and Seasonings:
  • Ground cumin
  • Ground black pepper
  • Italian seasoning blend
  • Bay leaves
  • Cayenne pepper
  • Taco seasoning mix
  • Chili powder
  • Ground cinnamon
  • Ground nutmeg
  • Dried oregano
  • Smoked paprika
  • Fresh basil
  • Fresh cilantro
  • Crushed red pepper flakes
  • Fresh dill
  • Garlic powder
  • Hot red pepper flakes (optional)
• Other Pantry Staples:
  • Beef stock cube/bouillon cube (low sodium)
  • Vegetable stock (low sodium)
  • Corn tortillas (whole wheat if available)
  • Salsa (mild or medium)
  • Fiber One cereal (original)
  • English muffins (whole wheat)
  • Bread (whole wheat or light bread)
  • Honey
  • Pickles (dill or gherkins)

Zero Point Snacks (Anytime of Day)

To help you stay full and satisfied between meals without adding to your daily SmartPoints, here are some excellent zero-point snack ideas. These are perfect for curbing hunger pangs and adding more nutrients to your diet:

• Cucumber Salad: A refreshing and crunchy snack that’s incredibly light and hydrating.
• Baked Zucchini Chips: A crispy, savory alternative to traditional potato chips, made guilt-free.
• Buffalo Chicken Celery Bites: A zesty and protein-packed bite that’s full of flavor.
• Roasted Chili Lime Cauliflower: A vibrant and delicious vegetable snack with a kick.

For even more delicious zero-point snack inspiration, you can find a comprehensive list here! Remember to utilize the Weight Watchers app or website to access the recipe builder and accurately track your daily food intake and SmartPoints to ensure you’re always on target.

Tips for Easy and Efficient Meal Prep

Successful healthy eating, especially with a busy schedule, often hinges on smart preparation. By implementing a few simple strategies, you can transform your cooking routine into an enjoyable and stress-free process. These tips will help you maximize your time and ensure you always have nutritious, point-friendly meals ready to go.

1. Plan Ahead and Utilize a Comprehensive Grocery List: Before your week even begins, dedicate a small amount of time to review this meal plan thoroughly and compare it with the detailed grocery list provided. This proactive step is crucial for staying organized, confirming you have all the necessary ingredients on hand, and ultimately minimizing stress and last-minute trips to the store during your busy week. A well-planned list is your first line of defense against impulse buys and forgotten essentials.
2. Prep Ingredients in Advance: Supercharge your efficiency by dedicating a specific block of time, perhaps during the weekend or the very beginning of your week, to ingredient preparation. This could involve washing, chopping, and pre-portioning fresh produce like vegetables and fruits. Additionally, consider cooking staple grains such as quinoa, brown rice, or even a batch of chicken ahead of time. Having these ready-to-use components significantly streamlines meal assembly throughout the week, turning a potential cooking chore into a quick and enjoyable task.
3. Embrace Batch Cooking and Smart Leftovers: When you’re preparing a meal, think about doubling the recipe or making extra servings whenever feasible. This strategic approach to batch cooking allows you to enjoy convenient leftovers for lunch the following day, or even freeze portions for future busy evenings. Batch cooking is an invaluable time and energy saver, ensuring you consistently have healthy, on-plan meals readily available, which is key to long-term success on your wellness journey.

By diligently following these practical and simple tips, you’ll be well-equipped to streamline your meal preparation process and get the absolute most out of your FREE 7-Day Weight Watchers Meal Plan. Remember, a little thoughtful planning and proactive preparation can make an enormous difference in helping you stay consistently on track with your wellness and weight loss goals, turning aspirations into achievable realities.

Whether you are a seasoned Weight Watchers member with years of experience or just embarking on the exciting beginning of your wellness journey, this FREE 7-Day Weight Watchers September Meal Plan is an indispensable tool designed to keep you highly motivated, deeply inspired, and firmly committed to your healthy eating objectives. To make it even easier to follow, you can download and print a convenient copy below, empowering you to keep your plan right at your fingertips throughout the week.