Savor the Season: Your Healthy 7-Day Weight Watchers Fall Meal Plan for October
October unfolds as a canvas of vibrant colors, crisp air, and the irresistible allure of fall flavors. It’s a time for cozy sweaters, warm beverages, and seasonal treats that bring comfort and joy. From the aromatic embrace of pumpkin spice to the sweet tang of freshly picked apples, these flavors define the autumn experience. For those of us dedicated to a healthy lifestyle and on a Weight Watchers journey, these tempting seasonal indulgences might seem like forbidden pleasures. However, you can absolutely enjoy the best of fall while staying firmly on track with your wellness goals. This FREE 7-Day Weight Watchers Meal Plan, specially crafted for the first week of October (starting September 29th), is designed to prove that you can indeed have your pumpkin pie and eat it too!
I’ve meticulously curated a delightful menu that fully embraces the rich bounty of autumn, all while carefully keeping your Weight Watchers points in check. Imagine starting your day with comforting pumpkin spice granola, or winding down with the sweet delight of apple cider donuts after dinner. Every meal in this plan is thoughtfully designed to satisfy your deepest seasonal cravings without derailing your progress or leaving you feeling deprived. You’ll discover innovative and delicious ways to integrate these beloved fall flavors into your daily routine, ensuring that your journey towards health and wellness is both enjoyable and sustainable. Let’s dive into a week of delicious, healthy eating!
Weight Watchers Meal Plan SUNDAY September 29
Breakfast: Kick off your Sunday with a bowl of comforting Pumpkin Spice Granola (3 points), served with creamy Nonfat Greek Yogurt (0 points). This delightful pairing offers a burst of seasonal flavor and a satisfying start to your day.
Lunch: Enjoy a hearty and wholesome Turkey Taco Stuffed Sweet Potato (5 points). This dish is packed with protein and vibrant flavors, making it an incredibly fulfilling midday meal that will keep you energized.
Dinner: Warm up with a nourishing bowl of Pumpkin and Orange Soup (1 point). This vibrant, low-point soup showcases the sweet and savory notes of autumn produce in a truly unique and delicious way.
Dessert: Indulge in a delightful Caramel Apple Crisp (6 points). This classic fall dessert provides the perfect sweet ending to your day, proving that healthy eating doesn’t mean sacrificing your favorite treats.
Total Daily WW Points: 15
Notes: The Pumpkin Spice Granola is incredibly versatile and quickly becomes a favorite. Beyond breakfast, sprinkle it over fresh fruit, use it as a crunchy topping for smoothies, or simply enjoy a small handful as a satisfying, on-the-go snack. Consider making a larger batch to enjoy throughout the week and save valuable prep time.
Weight Watchers Meal Plan MONDAY September 30
Breakfast: Start your Monday with delicious Maple Pecan Banana Muffins (2 points). These wholesome muffins are a flavorful and convenient option for busy mornings, providing a touch of sweetness to ease into the week.
Lunch: Fuel your afternoon with satisfying Roasted Veggie Burritos (9 points). Packed with nutritious vegetables, these burritos are a substantial and delicious meal choice.
Dinner: Enjoy a flavorful Pork Loin with Plum Sauce (6 points) served alongside a generous portion of Roasted Veggies (0 points). The sweet and savory plum sauce perfectly complements the tender pork, making for an elegant yet easy dinner.
Dessert: Treat yourself to delicious Pumpkin Oatmeal Chocolate Chip Cookies (2 points). These cookies offer a delightful blend of fall flavors and a satisfying sweetness to complete your meal.
Total Daily WW Points: 19
Notes: The Roasted Veggie Burritos are an excellent make-ahead meal prep option. Prepare several at once and store them in the freezer. This way, you’ll have quick, healthy lunches ready to go for the entire week, saving you time and effort on busy weekdays.
Weight Watchers Meal Plan TUESDAY October 1
Breakfast: Indulge in an Apple Cranberry Oatmeal Bake (5 points) to start your Tuesday. This warm, comforting bake is bursting with fruity flavors, making it a perfect autumn breakfast.
Lunch: Enjoy a bowl of hearty Healthy Zuppa Toscana (3 points). This lightened-up version of a classic favorite is packed with flavor and vegetables, offering comfort without the high point count.
Dinner: Savor a delicious Coconut Basil Chicken (2 points), accompanied by a side of Roasted Veggies (0 points). This creamy and aromatic chicken dish is simple to prepare and offers an exotic twist to your weeknight meal.
Dessert: Treat yourself to delightful Pumpkin Cream Cheese Roll Ups (6 points). These sweet, spiced treats are a wonderful way to enjoy classic fall flavors in a manageable portion.
Total Daily WW Points: 16
Notes: The Coconut Basil Chicken is a surprisingly elegant and creamy dish that’s perfect for a cozy dinner or even entertaining guests. Its rich flavors make it feel indulgent. If you have extra points, consider serving it with a warm mixed-grain salad to complete the meal, adding fiber and substance.
Weight Watchers Meal Plan WEDNESDAY October 2
Breakfast: Brighten your Wednesday morning with fluffy Healthy Pumpkin Pancakes (2-3 points). These pancakes are a fantastic way to incorporate the flavors of fall into a classic breakfast, keeping you satisfied and energized.
Lunch: Opt for a light yet filling bowl of Vegetable Soup (0 points). This zero-point option is perfect for a nutritious and guilt-free midday meal, packed with essential vitamins and minerals.
Dinner: Indulge in the comforting flavors of Buffalo Chicken Baked Ziti (8 points). This dish offers a delicious blend of spicy and cheesy notes, making for a hearty and satisfying evening meal.
Dessert: Enjoy a quintessential fall treat with Apple Cider Donuts (3 points). These baked donuts capture the essence of autumn in every bite, providing a sweet finish without excess points.
Total Daily WW Points: 14+
Notes: Vegetable soup is a fantastic staple for the fall season. Make a large batch and freeze any leftovers for quick, convenient meals in the future. Having it stocked in your fridge or freezer ensures you have a flavorful, zero-point option readily available for future lunches or dinners, saving time and effort without sacrificing taste.
Weight Watchers Meal Plan THURSDAY October 3
Breakfast: Simplify your morning with delicious Breakfast Bowls (4 points). These customizable bowls are a smart way to get a balanced and filling breakfast, perfect for a busy Thursday.
Lunch: Savor a comforting bowl of WW Mac and Cheese (4 points), elevated with a side of grilled chicken (0 points). This combination offers classic comfort food with added lean protein, making it both delicious and satisfying.
Dinner: Warm up with a hearty bowl of Skinny Loaded Potato Soup (8 points). This lighter take on a classic favorite is rich, creamy, and packed with flavor, making it a perfect cozy dinner for a chilly evening.
Dessert: Treat yourself to a slice of Double Chocolate Banana Bread (5 points). This indulgent dessert is a fantastic way to satisfy your sweet tooth with a healthy twist, marrying rich chocolate with sweet banana.
Total Daily WW Points: 21
Notes: Loaded potato soup is a quintessential fall staple, and this “skinny” version doesn’t disappoint on flavor. To boost the protein content and make it even more filling, consider adding lean ground meat such as ground chicken or ground turkey. This addition won’t significantly affect the point value but will enhance the meal’s nutritional profile and satiety.
Weight Watchers Meal Plan FRIDAY October 4
Breakfast: Keep it simple and delicious with Leftover Pumpkin Spice Granola + Nonfat Greek yogurt (3 points). This smart use of leftovers ensures nothing goes to waste while providing a flavorful and quick breakfast.
Lunch: Enjoy a hearty and wholesome bowl of Zero Point Chili (0 points). This flavorful chili is a fantastic way to enjoy a substantial meal without consuming any Weight Watchers points, making it a guilt-free indulgence.
Dinner: Savor a comforting plate of Lasagna Pasta (7 points). This deconstructed take on classic lasagna delivers all the beloved flavors in a quicker, easier-to-prepare format, perfect for a Friday night.
Dessert: Conclude your day with delicious Peanut Butter Oatmeal Bars (4 points). These chewy and satisfying bars are a delightful sweet treat that also offers wholesome oats and protein from peanut butter.
Total Daily WW Points: 14
Notes: Chili is an exceptional choice for a fall lunch or dinner; it’s inherently hearty, incredibly flavorful, and wonderfully filling. The best part is its versatility to be made with zero points, allowing you to enjoy as much as you need to feel satisfied without impacting your daily budget. It’s truly a Weight Watchers powerhouse meal!
Weight Watchers Meal Plan SATURDAY October 5
Breakfast: Start your weekend with a delightful Apple, Maple, and Pecan Oatmeal (5 points). This warm and inviting breakfast captures the essence of fall, providing a sweet and nutty start to your day.
Lunch: Enjoy a comforting bowl of Comforting Taco Casserole (1 point). This low-point casserole offers all the delicious flavors of tacos in an easy, satisfying bake, perfect for a relaxed Saturday lunch.
Dinner: Indulge in a rich and creamy Skinny Fettuccine Alfredo (10 points). This lightened-up version of a classic pasta dish proves that you can enjoy luxurious meals while still adhering to your Weight Watchers plan.
Dessert: Treat yourself to delicious Peanut Butter Balls (2 points). These small, satisfying treats are a perfect way to curb sweet cravings with a wholesome and flavorful option.
Total Daily WW Points: 18
Notes: Yes, absolutely, you can fully enjoy pasta while on Weight Watchers, especially with smart recipe choices like this! What could be better on a chilly autumn evening than a heaping plate of creamy fettuccine alfredo? This “Skinny Fettuccine Alfredo” recipe is a must-make; it’s rich, satisfying, and perfectly fits into your points budget, making it an ideal comforting dinner.
With this delicious plan laid out, it’s time to prepare for a successful week! Use the comprehensive grocery list below to gather all the ingredients you’ll need. Remember to double-check your pantry and refrigerator before heading to the store to avoid unnecessary double purchases and make your shopping trip efficient.
Grocery List
Produce
- Apples
- Bananas
- Cabbage
- Carrots
- Cauliflower
- Cranberries (fresh)
- Garlic
- Green beans
- Green onions
- Jalapenos
- Kale
- Lemon
- Lime
- Onions
- Orange
- Parsley
- Plums
- Potatoes
- Pumpkin
- Sweet potatoes
- Tomatoes
- Zucchini
- Yellow squash
- Bell peppers (red, green, yellow, orange)
- Rosemary (fresh)
- Basil (fresh)
- Bay leaves
Dairy & Eggs
- Eggs
- Milk of choice
- Nonfat Greek yogurt
- Sour cream
- Light cream cheese
- Cheddar cheese
- Mozzarella cheese
- Parmesan cheese
- Colby jack cheese
- Butter
Meat & Poultry
- Ground chicken
- Ground turkey
- Pork loin
- Rotisserie chicken
- Bacon bits
Grains & Pasta
- Oats
- Flour (all-purpose, self-rising, oat)
- Macaroni
- Fettuccine
- Bowtie pasta
- Ziti
Canned & Jarred Goods
- Pumpkin puree
- Corn (whole kernel)
- Black beans
- Kidney beans
- Diced tomatoes
- Marinara sauce
- Condensed cheese soup
- Refried black beans
Baking & Spices
- Sugar (brown, powdered)
- Baking powder
- Baking soda
- Salt
- Pepper
- Cinnamon
- Nutmeg
- Allspice
- Pumpkin pie spice
- Italian seasoning
- Taco seasoning
- Ranch seasoning
- Cumin
- Paprika
- Chili powder
- Oregano
- Turmeric
- Curry powder
- Red pepper flakes
- Fennel seed
- Vanilla extract
Nuts & Seeds
- Pumpkin seeds
- Pecans
- Walnuts
Oils & Vinegars
- Coconut oil
- Olive oil
- Apple cider vinegar
- White vinegar
Condiments & Sauces
- Maple syrup (sugar-free)
- Honey
- Taco sauce
- Buffalo wing sauce
- Tomato paste
- Peanut butter
Frozen Foods
- Hash brown potatoes
Miscellaneous
- Stevia
- Flatout light original wraps
- Dipping chocolate/confectioner’s coating
- Cornstarch
- Cocoa powder
- Mini chocolate chips
- Sugar-free caramel sauce
- Chicken broth
- Beef broth
Zero Point Snacks (Anytime of Day)
For those moments between meals, or when you just need a little something extra, these zero-point snacks are your best friend! Enjoy crispy, homemade Crispy Apple Chips for a sweet and crunchy treat. Discover even more fantastic zero-point snack ideas to keep you satisfied and on track by visiting here!
Don’t forget to track your progress! Utilize the official Weight Watchers app or website to access the recipe builder, accurately track your daily food intake, and monitor your points throughout the week. This tool is invaluable for staying accountable and achieving your goals.
Tips for Easy and Efficient Prep:
- Embrace Seasonal Produce: Maximize October’s abundant harvest by incorporating delicious autumn vegetables such as pumpkins, various types of squash, sweet potatoes, and Brussels sprouts into your meal prep routine. These vegetables are not only incredibly nutritious but also wonderfully versatile. You can roast them in large batches at the beginning of the week and use them as sides, additions to salads, or even as a base for future meals.
- Utilize Slow Cookers & Instant Pots: As the weather grows cooler, warm and comforting meals become increasingly appealing. Leverage the power of your slow cooker or Instant Pot to prepare large quantities of soups, stews, or chili. These “set it and forget it” dishes can be easily portioned out and frozen, providing quick, hearty, and healthy meals for those busy days when you have little time to cook.
- Prepare Make-Ahead Breakfasts: With the festive holiday season quickly approaching, mornings can often become hectic. Take the stress out of breakfast by preparing make-ahead items like overnight oats, portable breakfast burritos, or wholesome pumpkin muffins. These options can be easily customized with delightful seasonal flavors such as cinnamon, nutmeg, and apple, ensuring you start each day nourished and on plan.
- Smart Snacking & Hydration: Plan your snacks in advance, focusing on zero-point options or low-point choices. Having pre-portioned fruits, vegetables, or light yogurts readily available can prevent impulsive, off-plan eating. Also, remember to stay well-hydrated throughout the day, as water can often be mistaken for hunger, helping you feel fuller and more energetic.
This carefully curated Weight Watchers meal plan effortlessly takes the guesswork out of your weekly menu, empowering you to fully immerse yourself in the beauty and joy of the fall season rather than stressing over points. Whether you are a dedicated Weight Watchers veteran or just embarking on your wellness journey, this free 7-day plan offers a perfect, harmonious blend of nutrition, incredible flavor, and the vibrant spirit of autumn. So, grab your coziest oversized mug, click the download button for your printable PDF, and embark on a delicious exploration of how you can savor every moment of fall while nourishing your body, delighting your palate, and staying true to your health and wellness goals.