Weight Watchers September Meal Plan: Delicious & Healthy Fall Recipes for Weight Loss

As the leaves begin to change and a crisp coolness fills the air, transitioning from summer to autumn brings with it a desire for comforting, nourishing foods. This week’s autumn-inspired menu is meticulously crafted to embrace this seasonal shift, designed not only to satisfy your cravings but also to support your weight loss journey with the Weight Watchers program. Imagine yourself wrapped in a cozy sweater, perhaps with a warm drink in hand, savoring flavorful dishes that are both wholesome and perfectly aligned with your wellness goals. This comprehensive Weight Watchers September meal plan is your ultimate guide to a week of delightful, satisfying meals that truly celebrate the bounty of autumn.

Each day features a thoughtful balance of seasonal produce, lean proteins, and wholesome grains, ensuring you remain on track without feeling deprived. We believe that eating well and achieving your health objectives can be an incredibly enjoyable experience, especially when infused with the vibrant colors and rich flavors of the fall season. Prepare to discover a menu that makes healthy living feel effortless and delicious. Embrace the beauty of autumn, savor every moment, and nourish your body and soul with the best of what this wonderful season has to offer.

Weight Watchers Meal Plan: Sunday, September 22

Kick off your week with a burst of flavor and a healthy start, setting a positive tone for the days ahead. Sunday’s menu combines classic comfort with smart point choices.

B: Spicy Bell Peppers with Eggs (0 points)
Start your day with a vibrant, protein-packed breakfast that’s surprisingly flavorful for zero points. The bell peppers add natural sweetness and a hint of spice, perfectly complementing the eggs for a filling and nutritious meal. It’s an ideal way to enjoy a hearty breakfast without impacting your daily point budget.

L: Simply Turkey Meatloaf (1 point)
This isn’t your grandmother’s heavy meatloaf! Our “Simply Turkey Meatloaf” is a light, savory, and incredibly satisfying option that comes in at just 1 Weight Watchers point. It’s perfect for a wholesome lunch and pairs wonderfully with a side of steamed vegetables or a fresh salad.

D: Chicken Pot Pie Bubble Up (5 points)
Indulge in the comforting flavors of chicken pot pie without the guilt. This “Bubble Up” casserole offers all the creamy, savory goodness you love, reimagined into a Weight Watchers-friendly dish. It’s a hearty dinner that feels like a treat, perfect for a cozy Sunday evening.

Dessert: Apple Cinnamon Monkey Bread (6 points)
Satisfy your sweet tooth with this delightful “Apple Cinnamon Monkey Bread.” It’s an autumn-inspired dessert that’s warm, gooey, and bursting with apple and cinnamon flavors, making for a perfect end to your weekend meal plan.

Total WW Points: 12

Weight Watchers Meal Plan: Monday, September 23

Ease into the workweek with delicious and low-point meals that keep you energized and focused on your goals.

B: Huevos Rancheros (2 points)
Add a touch of Mexican flair to your Monday morning with these delightful Huevos Rancheros. This dish combines eggs, a flavorful sauce, and often beans, providing a wholesome and satisfying start to your day for just 2 points. It’s a wonderful way to introduce variety to your breakfast routine.

L: Caprese Chicken Skillet (5 points)
Enjoy the fresh, vibrant flavors of Italy with this Caprese Chicken Skillet. Featuring juicy chicken, ripe tomatoes, fresh mozzarella, and aromatic basil, this dish is a quick, easy, and incredibly flavorful lunch option. It’s a sophisticated yet simple meal that feels much more indulgent than its 5 points suggest.

D: Healthy & Hearty Chicken Enchilada Soup (0 points)
Prepare to be amazed by the depth of flavor in this “Healthy & Hearty Chicken Enchilada Soup,” especially since it’s a zero-point wonder! This soup is packed with lean chicken and vegetables, offering a spicy and satisfying dinner that truly leverages Weight Watchers’ zero-point food strategy. It’s incredibly filling and perfect for a chilly evening.

Dessert: Banana Nutella Wontons (2 points)
A delightful little treat to round off your day. These Banana Nutella Wontons offer a perfect balance of sweet banana and a touch of hazelnut spread, all wrapped up in a crispy wonton for just 2 points. They’re quick to make and incredibly satisfying.

Total WW Points: 9

Weight Watchers Meal Plan: Tuesday, September 24

Tuesday offers a mix of hearty and comforting dishes, perfect for keeping you full and content throughout the day.

B: Quinoa Breakfast Bowl (5 points)
Step outside the usual breakfast routine with a nutritious Quinoa Breakfast Bowl. This warm and satisfying bowl is a fantastic source of whole grains and protein, keeping you full until lunch. Customize it with your favorite fruits, nuts, or a drizzle of honey for a delicious and energizing start.

L: Popeye’s Red Beans & Rice (5 points)
Craving classic comfort food? This copycat “Popeye’s Red Beans & Rice” recipe delivers all the rich, savory flavors you love in a Weight Watchers-friendly version. It’s a hearty and satisfying lunch that will transport your taste buds straight to the Bayou.

D: Slow Cooker Beef & Barley Soup (4 points)
Let your slow cooker do the work tonight with this incredible Beef & Barley Soup. Packed with tender beef, wholesome barley, and an array of vegetables, this soup is the epitome of comfort food. It’s perfect for a busy weeknight, providing a warming and filling dinner for just 4 points.

Dessert: Berry Cobbler (4 points)
End your day with a delightful Berry Cobbler. This dessert can be made with any berries you have on hand, but for an authentic fall feel, consider using apples or a mix of apples and berries. It’s a warm, sweet, and comforting treat that feels like a hug in a bowl.

Total WW Points: 18

Weight Watchers Meal Plan: Wednesday, September 25

Midweek meals that are light on points but heavy on flavor, making it easy to stay on track.

B: Spinach Breakfast Taco Bowl (3 points)
Inject some fun into your breakfast with a Spinach Breakfast Taco Bowl. This deconstructed taco provides a delicious combination of protein, fiber, and veggies, making for a fulfilling and flavorful start to your Wednesday. It’s highly customizable, allowing you to add your favorite low-point toppings.

L: WW Friendly Tomato Soup (1 point)
A classic comfort, this Weight Watchers-friendly Tomato Soup is incredibly simple yet deeply satisfying. At just 1 point, it’s a light and flavorful option that’s perfect for a quick lunch. Pair it with a low-point grilled cheese for an ultimate comfort meal without breaking your point budget.

D: Chicken Parmesan Spaghetti Bake (7 points)
Who says you can’t enjoy Italian classics on Weight Watchers? This Chicken Parmesan Spaghetti Bake is a hearty, flavorful dish that brings together tender chicken, pasta, and rich tomato sauce, all baked to perfection. It’s a family-friendly meal that’s sure to be a hit.

Dessert: Chocolate Coconut Cake Cookie Bars (3 points)
These “Skinny Chocolate Coconut Cake Mix Cookie Bars” are an indulgent-tasting treat that won’t derail your diet. Combining the rich flavors of chocolate and coconut, these bars are chewy, delightful, and just 3 points each.

Total WW Points: 14
Notes: With a total of only 14 points for the day, you have plenty of room to enjoy a delicious, Weight Watchers-friendly grilled cheese sandwich with your tomato soup. Opt for a low-point bread and fat-free cheese to keep it aligned with your goals. This combination offers both comfort and satisfaction.

Weight Watchers Meal Plan: Thursday, September 26

Approaching the end of the week with convenient and tasty meals, including excellent meal prep options.

B: Cinnamon Roll Overnight Oats (8 points)
Prepare your breakfast the night before and wake up to the deliciousness of Cinnamon Roll Overnight Oats. This creamy, sweet, and satisfying breakfast tastes like a treat but keeps you nourished. It’s a perfect grab-and-go option for busy mornings.

L: Slow Cooker Pulled Chicken BBQ (2 points) + points for bun
This “Slow Cooker Pulled Chicken BBQ” is an incredible meal prep hero! The chicken itself is only 2 points per serving and is incredibly versatile. Enjoy it in a low-point bun, over roasted vegetables, or on top of a fresh salad. It’s easy to make a big batch at the start of the week for multiple meals.

D: Bacon Cheeseburger Soup (4 points)
Indulge in the savory goodness of a “Bacon Cheeseburger Soup.” This hearty soup captures all the irresistible flavors of a classic cheeseburger, complete with bacon, in a warm and comforting bowl. It’s a delicious way to enjoy a typically high-point meal in a Weight Watchers-friendly format.

Dessert: Chocolate Marshmallow Bark (3 points)
A sweet and simple treat, this Chocolate Marshmallow Bark is perfect for satisfying chocolate cravings. With the delightful additions of sliced almonds and dried cranberries, it offers a wonderful texture and flavor combination for just 3 points.

Total WW Points: 17+

Weight Watchers Meal Plan: Friday, September 27

Celebrate the arrival of the weekend with exciting and flavorful dishes that feel special.

B: Breakfast Kabobs (6-8 points)
Make breakfast fun and engaging with these colorful Breakfast Kabobs! Loaded with fruits, lean protein, and perhaps some low-fat sausage or turkey bacon, these are not only delicious but also visually appealing. They’re a fantastic way to encourage healthy eating, especially if you have kids!

L: WW Tuna Melt (6 points)
A classic sandwich gets a healthy makeover with this Weight Watchers Tuna Melt. Enjoy a warm, cheesy, and satisfying lunch without overdoing your points. Use light bread and fat-free cheese to keep it compliant and delicious.

D: Eggplant and Chicken Casserole (3 points)
Explore Mediterranean flavors with this delightful Greek Eggplant and Chicken Casserole. This dish combines tender chicken and savory eggplant in a rich sauce, baked until bubbling and golden. It’s an incredibly flavorful and filling dinner for a remarkably low 3 points.

Dessert: Carrot Cake Cupcakes (6 points)
Indulge in a beloved classic with these “Enlightened Carrot Cake Cupcakes.” Moist, spiced, and topped with a creamy frosting, these cupcakes offer all the satisfaction of traditional carrot cake in a lighter, Weight Watchers-friendly package.

Total WW Points: 21

Weight Watchers Meal Plan: Saturday, September 28

Wrap up your week with delicious and satisfying meals that make healthy eating a pleasure, even on the weekend.

B: Cinnamon Streusel Muffins (1 point each)
Start your Saturday with a sweet treat that’s surprisingly low in points. These Cinnamon Streusel Muffins are light, fluffy, and full of cinnamon goodness, making them a perfect companion to your morning coffee or tea. Enjoy one (or two!) guilt-free.

L: Spaghetti Carbonara (5 points)
Enjoy a lighter take on a beloved Italian dish with this Weight Watchers Spaghetti Carbonara. This recipe cleverly reduces the points while retaining the creamy, savory essence of the classic. It’s a fantastic way to enjoy pasta night without compromise.

D: Stove Top Stuffing Chicken Casserole (4 points)
This “Stove Top Stuffing Chicken Casserole” is an absolute winner for dinner! It’s a comforting, savory, and incredibly easy-to-make dish that combines tender chicken with flavorful stuffing. This one is destined to become a regular in your meal rotation—it’s that good and universally loved!

Dessert: Peanut Butter Whips (1 point each)
A perfect small treat to finish your day, these Peanut Butter Whips are light, creamy, and wonderfully satisfying. At just 1 point each, they’re an ideal way to curb a sweet craving without blowing your daily points.

Total WW Points: 11

Now that your delicious and healthy meal plan is set for the week, it’s time to prepare for your grocery run! Use the detailed, sectioned list below to gather all the ingredients you’ll need. To avoid unnecessary purchases and ensure efficiency, make sure to double-check your pantry and fridge before heading to the store. This will help you utilize existing staples and prevent doubling up on ingredients, making your shopping trip smoother and more cost-effective.

Comprehensive Grocery List for Your Weight Watchers September Meal Plan

Produce:

• Carrots
• Onions (yellow, red)
• Broccoli
• Celery
• White potatoes
• Garlic
• Fresh tomatoes (Roma, cherry)
• Bell peppers (various colors, especially red and green)
• Zucchini
• Eggplant
• Banana
• Strawberries
• Spinach
• Lemon
• Fresh basil leaves
• Apples (e.g., Gala, Fuji, Honeycrisp)

Meat and Poultry:

• Chicken breast (boneless, skinless)
• Ground chicken (lean)
• Turkey bacon (low-fat)
• Ground turkey (lean)
• Smoked turkey ham
• Tuna (canned in water)
• Lean beef (for soup)

Dairy and Eggs:

• Milk (1%, skim, or unsweetened almond milk)
• Margarine or light butter
• Parmesan cheese (grated or block)
• Mozzarella cheese (shredded, low-fat)
• Cheddar cheese (shredded, low-fat)
• Light sour cream
• Egg whites or whole eggs
• Light cream cheese
• Nonfat Greek yogurt (plain)

Canned and Packaged Goods:

• Cream of chicken soup (light or condensed)
• Chicken broth (low-sodium)
• Beef broth (low-sodium)
• Kidney beans (canned, rinsed)
• Diced tomatoes (canned)
• Tomato sauce and tomato juice
• Tomato paste
• Red beans (canned, rinsed)
• Black beans or pinto beans (canned, rinsed)
• Quinoa
• Chia seeds
• Cornstarch
• Unsweetened cocoa powder
• Powdered sugar
• Peanut butter or peanut butter powder (PBFit/PB2)
• Sugar-free hot fudge sauce
• Refrigerated biscuits (low-fat option if available)
• Egg roll wrappers
• Cake mix (light yellow or vanilla)
• Marshmallows (mini)

Baking and Pantry:

• Flour (all-purpose, whole wheat, almond, coconut – as per specific recipe needs)
• Rice (brown or white)
• Barley
• Breadcrumbs (plain or seasoned)
• Brown sugar (light or dark)
• Granulated sugar
• Baking powder
• Baking soda
• Vanilla extract
• Almond extract
• Olive oil
• Canola oil or vegetable oil
• Vinegar (apple cider, balsamic)
• Honey
• Nutella or cookie butter (small amount for specific recipes)
• Dark chocolate (baking bar or chips)
• Semisweet chocolate chips
• White chocolate chips
• Dried cranberries
• Sliced almonds
• Shredded coconut (unsweetened)
• Stuffing mix (low-sodium option)
• Diet 7-Up or other clear diet soda (for specific recipes)

Spices and Seasonings:

• Salt (Kosher or sea salt)
• Black pepper (freshly ground)
• Italian seasoning blend
• Onion powder
• Garlic powder
• Red pepper flakes
• Smoked paprika
• Dried parsley
• Dried chives
• Dried tarragon
• Dried oregano
• Dried thyme
• Ground cinnamon
• Ground nutmeg
• Ground cloves
• Paprika
• Chili powder
• Taco seasoning blend
• Bay leaves
• Pink Himalayan sea salt

Frozen Foods:

• Hash browns (shredded)
• Mixed Vegetables (peas, carrots, corn, green beans)
• Light whipped topping
• Mixed berries or sliced peaches

Bread & Wraps:

• Whole grain tortillas (low-carb/low-point)
• Low-calorie wheat bread
• Hamburger buns (for pulled chicken, consider light or whole wheat)

Zero Point Snacks (Anytime of Day)

Weight Watchers’ zero-point foods are your secret weapon for managing hunger and staying within your daily point budget without feeling restricted. These foods provide essential nutrients and volume, helping you feel full and satisfied between meals. Incorporating these snacks freely is a fantastic strategy for successful weight loss.

Microwave Veggie Chips – A crispy, savory snack without the added points.

Tuna Cucumber Sandwiches – Refreshing and protein-rich, perfect for a light bite.

Shrimp Cocktail – An elegant and satisfying option that’s incredibly low in points.

For even more ideas, explore this extensive list of 20 Weight Watchers Zero Point Snacks!

Remember to always utilize the official WW app or website to access the recipe builder, track your daily food intake, and monitor your personal points. This ensures you stay accountable and maximize the benefits of your Weight Watchers journey.

Tips for Easy and Efficient Meal Prep: Streamline Your Week

Effective meal prep is crucial for consistent success on any weight loss journey, especially with Weight Watchers. By dedicating a little time upfront, you can save hours during the busy week, reduce stress, and ensure you always have healthy, point-friendly options readily available. Here are three simple yet powerful tips to make your prep routine easy and efficient:

1. Prioritize a Smart & Quick Breakfast Routine: Start your day off right by dedicating just a few minutes each morning to a simple, nutrient-dense breakfast. Don’t underestimate the power of a good morning routine to set a healthy tone for the entire day. Set aside 15-20 minutes to blend a nourishing smoothie packed with zero-point fruits and non-fat Greek yogurt, assemble a colorful yogurt parfait layered with berries and a sprinkle of chia seeds, or toast a slice of whole-grain bread topped with mashed avocado and a perfectly poached egg. For even faster options, consider prepping overnight oats the night before or making a batch of mini egg muffins on Sunday that can be quickly reheated. By focusing on quick, easy, and nutrient-dense breakfasts, you’ll fuel your body, boost your metabolism, and establish a healthy morning ritual that makes sticking to your Weight Watchers plan effortless.
2. Master the Art of Batch Cooking Key Ingredients: Simplify your weekly meal prep significantly by focusing on batch cooking a few versatile key ingredients that can be effortlessly mixed and matched throughout the week. Dedicate a couple of hours on the weekend to prepare staples that form the building blocks of various meals. For instance, cook a large pot of quinoa or brown rice, roast a sheet pan full of assorted vegetables like broccoli, bell peppers, and zucchini, and simmer a big batch of your favorite zero-point soup or chili. Once cooled, store these components in separate, airtight containers in your fridge. This strategy means you’ll have protein, fiber, and healthy carbs ready to go, allowing you to quickly assemble a variety of nutritious, low-point meals like grain bowls, salads, or quick stir-fries in minutes on busy weeknights.
3. Inject Fun with Themed Meal Nights: Add a little excitement, creativity, and structure to your meal prep routine by assigning themes to each night of the week. This approach can make planning easier, reduce decision fatigue, and add welcome variety to your menu. For example, Monday could become “Meatless Monday,” where you prepare a delicious vegetarian dish such as a hearty lentil stew, a colorful veggie stir-fry over brown rice, or black bean burgers. Tuesday could transform into “Taco Tuesday,” where you prep all the fillings – seasoned lean ground turkey, shredded chicken, salsa, and chopped veggies – for a variety of tasty tacos, burrito bowls, or even quesadillas. Other themes could include “Pasta Wednesday,” “Sheet Pan Thursday,” or “Soup & Sandwich Friday.” By assigning themes to each night, you’ll not only streamline your meal planning and grocery shopping but also introduce an element of fun and anticipation to your weekly menu, making healthy eating more enjoyable and sustainable.

So, grab your coziest fall sweater, light a comforting candle, and join us in this delightful week of delicious, nutritious meals that truly celebrate the essence of autumn. Get ready to fall in love with healthy eating and rediscover the joy of food with this perfectly curated Weight Watchers September meal plan. Your journey to wellness, filled with flavor and comfort, starts now!