Your Ultimate 7-Day WW Meal Plan for Fall: Delicious & Low-Point October Recipes (Oct 6-12)

Welcome to your comprehensive and free 7-Day Weight Watchers Meal Plan, thoughtfully curated for October 6th through 12th! As the crisp air and vibrant colors of autumn envelop us, this week-long menu is designed to celebrate the comforting flavors of fall while empowering you to effortlessly stay on track with your personal wellness journey. Whether you’re embarking on your Weight Watchers adventure or you’re a seasoned participant looking for fresh inspiration, this meticulously planned menu eliminates the daily dilemma of “what to eat.” It allows you to savor every delicious, satisfying meal without ever feeling deprived or compromising your progress towards your health and weight loss goals.

Within this detailed guide, you’ll discover a full week’s worth of perfectly balanced and intensely flavorful meals. Each recipe comes complete with its precise Point value and is accompanied by easy-to-follow instructions. From heartwarming, energy-boosting breakfasts that kickstart your day, to robust and satisfying dinners, and even smart, guilt-free desserts, every single day is crafted to keep you feeling energized, nourished, and completely satisfied. This meal plan thoughtfully incorporates a diverse array of nutritious ingredients and varied cooking methods, ensuring that your culinary experience remains exciting and far from boring. Moreover, we’ve specifically included seasonal favorites that beautifully capture the essence of October’s bounty, all while keeping your Point bank intact. Get ready to dive into a week of deliciousness and watch your wellness goals flourish!

WW Meal Plan: Sunday, October 6th – A Comforting Start to the Week

Begin your week with comforting classics reimagined for your wellness journey. This Sunday menu offers a delightful balance of hearty and light, perfect for a relaxing day.

• Breakfast: Eggs Benedict (7 points) – A lighter take on a brunch favorite, proving you don’t have to give up indulgence on WW.
• Lunch: Roasted Butternut Squash Soup (1 point) – A truly autumnal and incredibly flavorful soup that’s remarkably low in points. It’s warming, nutritious, and perfectly captures the season.
• Dinner: Chicken Pecan Salad (4 points) – A fresh, crunchy, and satisfying salad that’s packed with protein and flavor.
• Dessert: Pumpkin Pie Mousse (2 points) – A light and airy dessert that delivers all the classic flavors of pumpkin pie without the guilt.

Total WW Points for Sunday: 14

Notes: Involve your family in making the Pumpkin Pie Mousse! It’s incredibly simple to prepare, making it a fun and engaging activity for kids in the kitchen. Plus, they’ll love the delicious, seasonal treat they helped create. This recipe is a fantastic way to enjoy a taste of fall while keeping dessert points low.

WW Meal Plan: Monday, October 7th – Energizing and Flavorful

Kick off your Monday with meals designed to keep you energized and satisfied, featuring beloved classics adapted for your Weight Watchers plan.

• Breakfast: Apple Pie Parfait (4 points) – A delightful and healthy way to enjoy the flavors of apple pie for breakfast, rich in protein from Greek yogurt and bursting with autumnal fruit.
• Lunch: Spaghetti Carbonara (5 points) – Indulge in a lightened-up version of this creamy Italian pasta dish, proving that traditional comfort foods can fit into a healthy lifestyle without sacrificing taste.
• Dinner: Weight Watchers Gumbo (5 points) – A hearty and soulful stew, perfectly adapted to be Weight Watchers friendly, offering a taste of Louisiana comfort.
• Dessert: Angel Food Cake (4 points) – A light and airy dessert, perfect for satisfying your sweet tooth without heavy points, especially when paired with seasonal fruit.

Total WW Points for Monday: 18

Notes: October is truly the ideal month to savor the warmth of a delicious gumbo. This Weight Watchers recipe demonstrates that you don’t need excessive calories or fat to achieve a rich, satisfying flavor. It’s a perfect dish to chase away the autumn chill, offering a fulfilling and comforting meal after a busy Monday.

WW Meal Plan: Tuesday, October 8th – Savory & Satisfying

Tuesday’s menu brings a mix of savory delights, from a unique breakfast to a comforting skillet dinner, all while keeping your points in check for a balanced day.

• Breakfast: Breakfast Taquitos (2-4 points) – A fun and flavorful way to start your day, these taquitos offer a savory kick and are customizable to your point budget.
• Lunch: Corn Chowder (3 points) – A creamy and comforting soup that’s surprisingly light, making it an excellent choice for a midday meal. Its sweet corn kernels are a delightful seasonal touch.
• Dinner: Spiced Turkey and Butternut Squash Skillet (3 points) – This skillet meal is bursting with autumnal flavors, lean protein from turkey, and the creamy tang of goat cheese, making it both healthy and incredibly satisfying.
• Dessert: S’mores Brownies (3 points) – Enjoy a taste of campfire nostalgia with these delightful, low-point brownies that are sure to satisfy any chocolate craving.

Total WW Points for Tuesday: 13

Notes: If you find the corn chowder leaves you wanting more, consider pairing it with a side of rotisserie chicken (breast meat is often low in points). This addition will boost your protein intake, helping you feel fuller and more satisfied throughout the afternoon without adding excessive points. It’s a smart way to customize your meal to your hunger levels and ensure sustained energy.

WW Meal Plan: Wednesday, October 9th – Wholesome and Hearty

Mid-week calls for meals that are both wholesome and hearty, offering classic comfort with a Weight Watchers twist. Expect delicious and filling options today to keep you fueled.

• Breakfast: Avocado Toast (3 points) – A popular and nutritious breakfast, providing healthy fats and fiber from avocado on whole-grain toast to keep you feeling full and sustained.
• Lunch: Pork Bulgogi (4 points) – Experience the vibrant, savory, and slightly sweet flavors of Korean cuisine with this Weight Watchers-friendly pork bulgogi, a truly unique and delicious lunch that’s easy to prepare.
• Dinner: The Best Meatloaf (5 points) – A comforting and classic meatloaf recipe, made lighter but still perfect for a family dinner on a cool autumn evening. It’s a staple for a reason!
• Dessert: Bread Pudding (3 points) – A warm and inviting dessert, adapted to be a Weight Watchers favorite, providing a sweet and comforting end to your day.

Total WW Points for Wednesday: 15

Notes: Meatloaf truly shines as a hearty and satisfying dinner, making it an ideal choice for a crisp October evening. This particular recipe is not only incredibly easy to follow but also consistently delivers a delicious, comforting meal that the whole family will enjoy. It’s the perfect antidote to cooler weather and an excellent way to get lean protein.

WW Meal Plan: Thursday, October 10th – Diverse & Delectable

Thursday’s menu offers a diverse range of delectable dishes, from fluffy pancakes to a satisfying chili mac, ensuring your taste buds are delighted and your goals are supported all day.

• Breakfast: Oatmeal Blueberry Pancakes (2 points) – Fluffy, fruity, and incredibly satisfying, these oatmeal-based pancakes make for a low-point, delicious start to your day, packed with fiber.
• Lunch: One Pot Cheesy Chili Mac (6 points) – A comforting and convenient one-pot meal that combines savory chili and macaroni for a delicious, hearty lunch that’s easy to clean up.
• Dinner: Chicken Breast Stuffed with Mushrooms (3 points) + points for rice – A sophisticated yet simple chicken dish, elevated by a flavorful mushroom and mozzarella stuffing, offering lean protein and rich taste.
• Dessert: Maple Pecan Pinwheels (3 points) – A delightful pastry offering the sweet, nutty flavors of maple and pecan, perfect for a light, autumnal treat with your tea or coffee.

Total WW Points for Thursday: 14

Notes: The beauty of the Chicken Breast Stuffed with Mushrooms is its versatility in side dishes. You have ample points to pair it with something substantial like brown rice, quinoa, or roasted seasonal vegetables. If you happen to have leftover rice from your Wednesday Pork Bulgogi, it makes an excellent and convenient addition, ensuring nothing goes to waste while complementing your meal perfectly. This also simplifies your cooking process for the evening.

WW Meal Plan: Friday, October 11th – Festive & Flavorful

Embrace Friday with festive and flavorful meals that hint at the upcoming weekend, including a unique burger and a creamy chili, topped off with a sensational dessert.

• Breakfast: Healthy Apple Scones (4 points) – A delicious and healthier twist on classic scones, bursting with apple flavor, perfect with your morning coffee for a cozy start to your day.
• Lunch: Thanksgiving Turkey Burger (2 points) – Get a taste of the holidays early with this uniquely flavored turkey burger, a light and satisfying lunch option that’s packed with lean protein.
• Dinner: Creamy White Chicken Chili (2 points) – A rich and comforting chili that’s surprisingly low in points, ideal for a cozy Friday evening. Its creamy texture and savory flavors make it a true crowd-pleaser.
• Dessert: Caramel Pumpkin Poke Cake (5 points) – A truly indulgent yet WW-friendly dessert, combining the beloved flavors of caramel and pumpkin in a moist, delightful cake.

Total WW Points for Friday: 13

Notes: The Caramel Pumpkin Poke Cake is an absolute showstopper and incredibly delicious. Its festive flavors make it perfect for sharing. Consider making an extra one to share with a friend or neighbor – it makes a wonderful gesture during the holiday season and spreads the joy of delicious, healthier treats while keeping you on track.

WW Meal Plan: Saturday, October 12th – Weekend Wonders

Savor your Saturday with delightful weekend meals, from comforting pumpkin spice muffins to a hearty skillet pie and a warming soup, ending the week on a delicious note.

• Breakfast: Pumpkin Spice Muffins (4 points) + Boiled Eggs (0 points) – A perfect autumnal breakfast combo, offering the seasonal flavor of pumpkin spice muffins alongside protein-rich boiled eggs to keep you full and satisfied.
• Lunch: Skillet Chicken Pot Pie (6 points) – Enjoy a comforting and simplified version of chicken pot pie, cooked conveniently in a skillet, delivering all the classic flavors without the fuss.
• Dinner: Instant Pot Broccoli Cheddar Soup (4 points) – A creamy, cheesy, and incredibly quick soup made effortlessly in your Instant Pot, perfect for a cozy Saturday dinner.
• Dessert: Apple Nut Crisp (3 points) – A classic fall dessert, warm and comforting, with a satisfying crunchy topping, highlighting fresh autumn apples.

Total WW Points for Saturday: 17

Notes: These Pumpkin Spice Muffins are fantastic for more than just breakfast. I highly recommend making a larger batch and stocking your freezer with them. They serve as excellent grab-and-go breakfasts on busy mornings or quick, satisfying snacks throughout the day, ensuring you always have a delicious, low-point option readily available. This makes healthy eating incredibly convenient.

With your delicious weekly menu now in hand, it’s time to prepare for a successful week of healthy eating! Use this carefully sectioned grocery list to efficiently gather all the ingredients you’ll need. Before heading to the store, take a moment to double-check your pantry and refrigerator to avoid purchasing duplicate items. This small step can save you time and money, ensuring your shopping trip is as smooth and cost-effective as possible. Happy shopping!

Comprehensive Grocery List for Your WW Meal Plan

This organized list ensures you have everything required for your 7-day Weight Watchers meal plan, covering all categories for easy and efficient shopping. Remember to check quantities based on serving sizes and personal preferences.

Produce (Fresh & Seasonal)

• Apples
• Avocado
• Bananas
• Blueberries
• Broccoli
• Butternut squash
• Carrots
• Celery
• Corn (fresh or frozen)
• Garlic
• Grapes
• Green onions (scallions)
• Honeycrisp apple
• Lemon
• Lime
• Mushrooms
• Okra
• Onions (white, red, yellow)
• Pears
• Potatoes
• Red bell pepper
• Sage (fresh)
• Spinach (baby)
• Thyme (fresh)
• Tomatoes
• Zucchini
• Tarragon (fresh)

Meat and Poultry (Lean & Protein-Rich)

• Bacon (Canadian)
• Chicken breast
• Ground beef (93% lean)
• Ground turkey (93% or 99% lean)
• Pork, ground
• Ham (smoked)
• Shrimp
• Turkey sausage (smoked, low fat)

Dairy and Eggs (Essential Staples)

• Butter (light)
• Buttermilk (low-fat)
• Cheddar cheese (50% reduced fat, sharp)
• Cool Whip (lite, fat-free or sugar-free)
• Cream cheese (light)
• Eggs
• Goat cheese
• Greek yogurt (non-fat)
• Half and half
• Milk (skim or non-fat)
• Mozzarella cheese (part-skim)
• Parmesan cheese
• Velveta cheese (reduced-fat)

Bakery (Smart Choices)

• Angel food cake mix
• Baguette
• Bread (low-point or whole grain)
• Crescent rolls (Pillsbury, reduced fat)
• English muffins (whole grain)
• Graham crackers

Pantry Items (Flavor & Foundation)

• Almond butter
• Apple cider vinegar
• Applesauce (unsweetened)
• Baking powder
• Baking soda
• Brown sugar (light)
• Cake mix (yellow, white, or spice)
• Caramel sauce (Smucker’s Sugar-free)
• Cashew milk (unsweetened)
• Chicken broth (low-sodium)
• Chocolate chips (Lily’s dark)
• Cocoa powder (unsweetened)
• Coconut flakes
• Cornstarch
• Dijon mustard
• Fish stock
• Flour (all-purpose and self-rising)
• Great Northern Beans
• Green chiles (canned, diced, mild)
• Jell-O (Vanilla, Sugar-Free, Fat-Free Instant Pudding)
• Kidney beans (red, canned)
• Ketchup (reduced sugar)
• Maple extract
• Maple syrup (light)
• Marshmallows (mini)
• Mayonnaise (light)
• Nuts (almonds, pecans, walnuts)
• Oats (old fashioned or quick cooking)
• Olive oil
• Peas (frozen)
• Pumpkin puree (canned)
• Raisins
• Red wine vinegar
• Sesame oil
• Sesame seeds
• Soy sauce
• Stuffing mix (boxed)
• Sugar substitute (zero-calorie, e.g., monk fruit powder with erythritol)
• Tomato paste
• Tomato sauce (canned)
• Tomatoes (canned, diced)
• Vanilla extract
• Vegetable oil
• Vinegar (white)
• White wine
• Worcestershire sauce

Pasta and Grains (Carb Essentials)

• Macaroni (wheat)
• Pasta shells (small)
• Spaghetti (whole wheat)

Spices and Seasonings (Flavor Enhancers)

• Bay leaves
• Black pepper
• Cayenne pepper
• Pumpkin seeds
• Salt (kosher)
• Thyme (dried)
• Rosemary (dried)
• Cinnamon
• Chili powder
• Cumin
• Garlic Powder
• Lawry’s Seasoned Salt
• Nutmeg
• Onion powder
• Oregano (dried)
• Paprika (smoked)
• Pumpkin pie spice

Zero Point Snack Ideas (Anytime of Day)

Keep these handy for those moments when you need a little something extra without impacting your daily points. These options are fantastic for satisfying cravings and keeping you feeling full between meals:

• Bacon and Egg Cucumber Bites – A crunchy and savory treat that’s both refreshing and satisfying.
• Explore more delicious 20 Weight Watchers Zero Point Snacks here! These additional ideas are perfect for adding variety to your snack routine and ensuring you always have a healthy option readily available.

Remember to utilize the official WW app or website’s recipe builder to accurately track your daily food intake and ensure you’re staying within your personalized Point budget. Consistent tracking is a key component of successful weight management with Weight Watchers and helps you understand your eating patterns.

Smart Tips for Easy and Efficient Weekly Meal Prep

Mastering meal prep can significantly boost your success on Weight Watchers, especially during the busy autumn season. These strategies will help you save time, reduce stress, and ensure you always have healthy, delicious meals ready to go, making your wellness journey much smoother:

1. Embrace Batch Cooking of Hearty Soups and Stews for Cozy Fall Evenings: As the weather turns cooler, nothing beats the comfort and warmth of a delicious, simmering soup or stew. Dedicate a few hours on a weekend to prepare large batches of nutrient-rich soups, stews, or chilis. These dishes are not only incredibly satisfying but often taste even better after a day or two, as the flavors have more time to meld and deepen. This makes them absolutely perfect for efficient meal prep. Once cooled, portion your creations into individual, freezer-safe containers. This provides you with convenient grab-and-go lunches for busy workdays or quick, hassle-free dinners on evenings when cooking from scratch isn’t an option. Think about a big pot of lentil soup, turkey chili, or minestrone. This strategy not only saves you precious time during the week but also ensures you consistently have a warming, healthy meal ready to heat up at a moment’s notice, preventing impulse food choices and supporting your Weight Watchers goals.
2. Utilize Your Slow Cooker or Instant Pot for Effortless Cooking: These versatile kitchen appliances are invaluable tools for winter and fall meal prep, transforming complex recipes into simple, hands-off processes. You can easily load your ingredients into your slow cooker in the morning, and by dinnertime, a wholesome, flavorful meal will be waiting for you with minimal effort. Similarly, an Instant Pot can drastically reduce cooking times for dishes that typically take hours, perfect for last-minute meal prep. Consider making large batches of pulled chicken (excellent for sandwiches, wraps, or salads), hearty beef stew, or a vibrant vegetarian chili. These base proteins and meals can then be creatively repurposed in various ways throughout the week – served over brown rice or quinoa, used as fillings for tacos, or alongside a medley of roasted seasonal vegetables. An added bonus? Your home will be filled with enticing aromas all day long, making mealtime even more inviting and less of a chore.
3. Prep Freezer-Friendly Meals to Maximize Convenience and Reduce Waste: Leverage the power of your freezer to extend the life of your meal prep and provide incredible flexibility for your busy schedule. Dishes like casseroles, lasagnas (using lean meats and plenty of vegetables), and pot pies (with lighter crusts) are outstanding candidates for freezer meals. Prepare these in advance, using disposable aluminum trays or sturdy, freezer-safe containers. Once frozen, you’ll have a stash of homemade “TV dinners” ready for those unpredictable evenings when you’re too tired or busy to cook. This proactive approach prevents reliance on less healthy takeout options and keeps you on track with your Weight Watchers plan. Always remember to clearly label each container with the contents and the date it was prepared, ensuring food safety and easy identification. This method not only saves significant time during the week but also helps reduce food waste and provides a fantastic variety in your meal options, ensuring your healthy eating journey remains exciting and sustainable long-term.

Are you now excited to embark on a week filled with tasty, Weight Watchers-friendly options that beautifully celebrate the best of autumn? This comprehensive plan proves that eating well and achieving your wellness goals can harmoniously go hand-in-hand, even amidst the comforting allure of the fall season. Download the printable PDF below to keep this valuable resource at your fingertips and make your healthy eating journey simple, enjoyable, and successful!