Embrace Autumn: Your 7-Day Weight Watchers Meal Plan for Healthy & Delicious Fall Eating

As mid-September arrives, there’s a unique feeling in the air. You’ve found your stride with daily routines, yet the lingering warmth of summer beckons. This free Weight Watchers meal plan is thoughtfully designed to celebrate this perfect transition period, where consistent, mindful eating harmonizes with the spontaneity of early autumn. We’ve curated a “steady state” week, offering a balanced and flexible approach to nutrition that supports your lifestyle, no matter what September brings.

This plan isn’t just a list of meals; it’s a “flexible framework” built around core recipes that effortlessly adapt to your busy schedule, fluctuating energy levels, and evolving mood. Whether you’re a seasoned meal prepper or someone who often whips up last-minute dinners, these dishes are crafted to work *with* you, making healthy eating accessible and enjoyable. You’ll also discover delightful “comfort upgrades”—familiar favorites reimagined to be lighter, more satisfying, and perfectly suited as the temperatures begin their subtle, refreshing dip. Consider this your sustainable sweet spot: an eating pattern you can happily maintain throughout the entire autumn season, fostering long-term wellness without sacrificing flavor. Let’s dive into a week of delicious, points-smart meals!

Free Weight Watchers Meal Plan: SUNDAY, September 14th

Sunday is the ideal day to set the tone for a successful week of healthy eating. This plan starts strong with comforting yet points-friendly options, allowing you to enjoy your weekend while staying on track. It’s also a perfect opportunity for a little preliminary meal prep to lighten the load for the days ahead.

Breakfast: Kickstart your day with the indulgent yet health-conscious Double Chocolate Espresso Muffins (3 points). These aren’t just a treat; they’re packed with whole grains and a delightful coffee kick, ensuring you begin your Sunday feeling both satisfied and energized without derailing your points budget.

Lunch: Savor the fresh and vibrant Easy Greek Chicken Salad Bowls (6 points). This recipe is bursting with Mediterranean flavors, lean protein, and crisp vegetables, offering a refreshing and fulfilling midday meal. It’s quick to assemble, making it perfect for a leisurely Sunday afternoon.

Dinner: Embrace a taste of Southern comfort with Brunswick Stew (2 points). This hearty and flavorful stew is surprisingly low in points, packed with lean meats and vegetables. It’s the perfect dish to warm you from the inside out as evenings grow cooler.

Dessert: Treat yourself to a warm and inviting Apple Pie Biscuit (3 points). This dessert captures all the essence of homemade apple pie in a convenient, points-friendly format, providing a sweet and satisfying end to your weekend.

Total WW Points: 14

Notes: Don’t forget to prepare the Pumpkin Latte Overnight Oats tonight for Monday’s breakfast – it’s a time-saver you’ll appreciate! If you’re feeling ambitious and want to minimize cooking during the week, consider batch cooking larger portions of the Brunswick Stew or Greek Chicken for easy leftovers.

Weight Watchers Meal Plan: MONDAY, September 15th

Ease into the work week with a meal plan that prioritizes convenience and deliciousness. Mondays can be hectic, so this day’s menu focuses on quick breakfasts and smart use of leftovers, ensuring you stay on track without extra stress.

Breakfast: Start your Monday right with the delightful Pumpkin Latte Overnight Oats (7 points). Prepared the night before, this breakfast is a true time-saver, delivering all the cozy flavors of fall with the nutritional benefits of oats. It’s a satisfying, grab-and-go option that keeps you full until lunch.

Lunch: Enjoy the savory and refreshing Turkey Taco Pasta Salad (4 points). This creative salad combines lean ground turkey with a zesty taco seasoning and pasta, making for a lunch that’s both exciting and fulfilling. It’s a great way to enjoy familiar flavors in a healthier, lighter format.

Dinner: Keep Monday night stress-free with Leftovers. Utilize any extra Greek Chicken Salad or Brunswick Stew from Sunday. This not only prevents food waste but also allows you to enjoy a relaxing evening without the burden of cooking after a long day.

Dessert: Indulge in guilt-free sweetness with Butterfinger Balls (4 points). These delightful treats offer the irresistible crunch and flavor of a classic candy bar, made Weight Watchers-friendly. They’re perfect for satisfying a sweet craving without overspending your daily points.

Total WW Points: 15+

Notes: We believe no one wants to cook on a Monday night! This plan strategically incorporates leftovers from Sunday’s delicious meals, giving you a well-deserved break. Feel free to mix and match any remaining portions from yesterday’s lunch or dinner to simply chill and recharge.

Free Weight Watchers Meal Plan: TUESDAY, September 16th

Tuesday brings a mix of comforting and flavorful dishes, ensuring variety and satisfaction throughout your day. From a hearty breakfast bake to a light soup for dinner, this day’s plan keeps you engaged with your healthy eating journey.

Breakfast: Warm up with the delicious Sausage Biscuit Casserole (7 points). This breakfast bake is a fantastic way to enjoy savory morning flavors in a controlled, points-smart portion. It’s hearty enough to keep you satisfied and energized, making it ideal for a busy weekday morning.

Lunch: Opt for a light and refreshing WW Chicken Salad (2 points). This chicken salad is a testament to how flavorful and satisfying a meal can be on very few points. It’s versatile – enjoy it in lettuce wraps, on a light whole-wheat cracker, or simply as a scoop.

Dinner: It’s Taco Tuesday with a twist! Savor the comforting Turkey Taco Soup (1 point). This soup is a fall classic for a reason; it’s incredibly flavorful, incredibly low in points, and perfectly embraces the taco theme in a warm, hearty bowl. It’s a delightful and easy dinner solution.

Dessert: Indulge in the seasonal sweetness of Slow Cooker Cranberry Pear Cobbler (4 points). This dessert is not only delicious but also incredibly easy to prepare, letting your slow cooker do all the work. It perfectly blends the tartness of cranberries with the sweetness of pears, creating a quintessential autumn treat.

Total WW Points: 14

Notes: Today is perfect for a comforting soup that effortlessly fits the occasion. The Turkey Taco Soup is not only a fantastic weeknight meal, but it also freezes exceptionally well. Consider making a double batch and saving any extra portions for a quick, healthy meal next week when you’re short on time.

Free Weight Watchers Meal Plan: WEDNESDAY, September 17th

Midweek calls for meals that are both wholesome and enjoyable, providing the energy you need to push through to the weekend. This Wednesday plan combines a comforting breakfast bake with a fresh Caprese-inspired dinner and a truly amazing dessert.

Breakfast: Enjoy a cozy and nutritious start with the Apple Cranberry Oatmeal Bake (5 points). This bake is a fantastic make-ahead option, offering warm, fruity, and hearty goodness that feels like a treat but is packed with fiber and flavor, perfectly suited for the autumn season.

Lunch: Leverage the power of Leftovers today. Whether it’s more of the delicious Turkey Taco Soup or a portion of the WW Chicken Salad, utilizing prepared dishes helps maintain your points budget and simplifies your midday meal, giving you more time for other tasks.

Dinner: Brighten up your evening with Chicken Caprese (5 points). This dish is a Weight Watchers tradition for a reason: it’s elegantly simple, bursting with fresh flavors from tomatoes, basil, and mozzarella, and surprisingly low in points. It’s a satisfying and sophisticated meal that comes together quickly.

Dessert: Treat your taste buds to a slice of WW Carrot Cake (4 points). This recipe truly is a Weight Watchers wonder. You won’t believe how moist and flavorful it is, proving that you don’t need the “real deal” to enjoy a classic dessert when this version is just 4 points and utterly delicious!

Total WW Points: 14+

Notes: That carrot cake is genuinely a Weight Watchers miracle! There’s absolutely no reason to make a high-calorie, “full-fat” version when this one delivers all the same comforting flavors and satisfaction for only 4 points. It’s a perfect example of smart swaps leading to delicious results.

Free Weight Watchers Meal Plan: THURSDAY, September 18th

Thursday’s menu is all about easy, flavorful meals that keep your energy up as the week winds down. From a light frittata to comforting homemade takes on takeout favorites, this day is designed for maximum taste with minimal fuss.

Breakfast: Enjoy a protein-packed start with the Chicken Frittata (1 point). This incredibly low-point and versatile dish is an excellent way to use up leftover chicken and veggies, offering a satisfying and flavorful breakfast that keeps you full and focused without consuming many points.

Lunch: Skip the takeout and make your own delicious WW Orange Chicken (3 points). This homemade version is healthier, faster, and just as flavorful as your favorite restaurant dish. It’s a fantastic way to enjoy an Asian-inspired meal while staying firmly within your Weight Watchers plan.

Dinner: Bring back a childhood favorite with Homemade Hamburger Helper (8 points). This lightened-up rendition offers all the nostalgic comfort of the classic dish, but with healthier ingredients and a points value that fits your plan. It’s a hearty, one-pot meal perfect for a busy weeknight.

Dessert: Keep it simple and smart with Leftovers for dessert. Revisit any remaining Slow Cooker Cranberry Pear Cobbler or WW Carrot Cake from earlier in the week. This is an excellent strategy for enjoying a sweet treat without extra prep or points.

Total WW Points: 12+

Notes: Both the WW Orange Chicken and the Homemade Hamburger Helper are remarkably easy meals to prepare, requiring minimal fuss and simple ingredients. Make sure to keep these recipes in your mental cookbook for those evenings when you need a go-to meal that doesn’t demand a lot of extensive prep or cooking time.

Free Weight Watchers Meal Plan: FRIDAY, September 19th

Welcome the weekend with a culinary celebration! Friday’s meal plan combines exciting flavors with comforting classics, perfect for unwinding or even entertaining friends. You’ll find delicious options from breakfast to a show-stopping dessert.

Breakfast: Start your Friday with the autumnal flavors of Banana Pumpkin Muffins (2 points). These moist and flavorful muffins are a fantastic low-point way to incorporate seasonal pumpkin and wholesome banana into your morning. They’re a satisfying and healthy grab-and-go option.

Lunch: Indulge in a fun and flavorful Big Mac Salad (3 points). All the iconic flavors of a classic fast-food favorite are transformed into a refreshing, points-friendly salad. It’s a genius way to enjoy a “cheat meal” experience without actually cheating on your healthy eating goals.

Dinner: Treat yourself and perhaps your guests to the rich and satisfying Chicken Parm Spaghetti Bake (7 points). This dish takes a beloved Italian-American classic and makes it Weight Watchers-friendly without sacrificing any of the comforting flavors. It’s a hearty, crowd-pleasing bake that feels special.

Dessert: Conclude your week on a high note with a sophisticated Tiramisu (5 points). This Weight Watchers version of the classic Italian dessert is so incredibly good, you’ll find yourself making it again and again. It’s the perfect elegant, yet points-smart, treat to round off your Friday night.

Total WW Points: 17

Notes: This Friday night menu is absolutely perfect for entertaining friends or simply enjoying a special meal at home. The Chicken Parm Spaghetti Bake, paired with the elegant Tiramisu, is guaranteed to impress everyone at the table, even those who aren’t currently following a Weight Watchers plan. Prepare for compliments!

Free Weight Watchers Meal Plan: SATURDAY, September 20th

Saturday is a day for flexibility and enjoying the fruits of your week’s healthy eating. This plan ensures your weekend stays balanced, with options for clearing out the fridge and savoring comforting, points-smart meals.

Breakfast: Begin your Saturday with Leftovers! This is a fantastic opportunity to clean out your fridge and enjoy any remaining breakfast bakes, muffins, or overnight oats from earlier in the week. Alternatively, whip up a quick omelet using leftover veggies and eggs for a custom, zero-point start.

Lunch: Dive into the wholesome and flavorful Baked Turkey Stuffed Sweet Potatoes (2 points). This dish is both nutritious and incredibly satisfying, combining lean ground turkey with the natural sweetness of baked sweet potatoes. It’s a hearty and healthy lunch that feels substantial.

Dinner: Enjoy a classic with a twist: Shake n Bake Pork Chops (5 points). This recipe brings the crispy, flavorful coating you love to lean pork chops, all while keeping the points low. It’s a comforting and easy dinner solution that everyone will enjoy.

Dessert: Finish your week with a delightful slice of Raspberry Poke Cake (4 points). This vibrant and moist cake is a perfect Weight Watchers dessert, offering fruity sweetness and a satisfying texture without an abundance of points. It’s a bright and celebratory end to your successful week.

Total WW Points: 11+

Notes: Use Saturday breakfast as a golden opportunity to clean out your fridge! Embrace any delicious leftovers from the week, or get creative by whipping up a personalized omelet using some eggs and any remaining fresh or cooked vegetables. This helps minimize food waste and prepares your fridge for next week’s groceries.

Before you head to the grocery store, take a moment to meticulously check your pantry and fridge for any of the listed items. This proactive step helps prevent duplicate purchases and ensures you have all the necessary ingredients on hand for a successful week of cooking.

Your Essential Weight Watchers Grocery List

Having a well-organized grocery list is key to successful meal planning and adhering to your Weight Watchers goals. This comprehensive list ensures you purchase everything needed for the week’s delicious recipes, minimizing impulse buys and maximizing efficiency. Focus on fresh, lean, and whole ingredients to nourish your body.

Meat & Protein

• Chicken breast (boneless, skinless)
• Extra lean ground beef
• Fat-free ground turkey
• Pulled pork
• Boneless pork chops
• Pork breakfast sausages
• Center cut bacon
• Eggs
• Egg whites (liquid)

Dairy & Refrigerated Items

• Low-fat shredded mozzarella cheese
• Reduced-fat shredded cheddar cheese
• 3 cheese blend (reduced fat)
• Light feta cheese
• Shredded parmesan cheese
• Grated parmesan cheese
• Part-skim ricotta cheese
• Reduced-fat cream cheese
• Light butter substitute
• Fat-free milk
• Unsweetened plain almond milk
• Nonfat plain Greek yogurt
• Light mayonnaise
• Sour cream
• Fat-free Cool Whip

Fresh Produce

• Onions (white, red)
• Bell peppers (various colors)
• Green chili peppers
• Cherry tomatoes
• Diced tomatoes
• Garlic cloves
• Fresh basil leaves
• Scallions/green onions
• Cucumber
• Avocado
• Iceberg lettuce
• Apples (Granny Smith recommended for baking)
• Grapes
• Bananas
• Sweet potatoes
• Carrots (shredded or whole)
• Fresh cranberries
• Fresh cilantro
• Lemons

Pantry Staples

• All-purpose flour
• Sugar-free barbecue sauce
• Sugar-free marinara sauce
• Tomato paste
• Tomato sauce
• Chicken broth (low sodium)
• Beef broth (low sodium)
• Lima beans (canned)
• Kidney beans (canned)
• Corn kernels (fresh or frozen)
• Frozen corn
• Diced tomatoes (canned)
• Sliced pears in water (canned)
• Pineapple tidbits/chunks (canned in juice, drained)
• Rotini pasta
• Spaghetti
• Small shell pasta
• Oats (quick oats)
• Cornstarch
• Rice vinegar
• Red wine vinegar
• Olive oil
• Cooking spray
• Ladyfingers (for tiramisu)
• Panko bread crumbs
• Low-fat graham crumbs
• Canned biscuits (reduced fat if available)
• Taco shells (reduced fat or baked)
• Olives (sliced)
• Dill pickles
• Relish (sweet or dill)
• Dijon mustard
• Worcestershire sauce
• Soy sauce (low sodium)
• Sugar-free maple syrup
• Calorie wise Catalina dressing
• Unsweetened applesauce
• Canned pumpkin (puree)
• Fresh orange juice
• Espresso/strong coffee
• Walnuts
• Pecans
• Reduced-fat peanut butter
• Zero-sugar chocolate chips
• Butterfinger candies (crushed, for dessert)
• Unsweetened cocoa powder
• Zero-sugar chocolate melting wafers
• Lime juice
• Splenda or Monk Fruit or Stevia (your preferred zero-calorie sweetener)
• Brown sugar replacement
• Brown sugar
• White sugar
• Powdered sugar substitute
• Organic honey
• Sugar-free Jello vanilla pudding (instant)
• Zero-sugar raspberry Jello powder

Seasonings & Spices

• Salt
• Black pepper
• Smoked paprika
• Paprika
• Cayenne pepper
• Italian seasoning
• Italian herbs
• Dried oregano
• Dried thyme
• Dried basil
• Taco seasoning
• Chili powder
• Ground cumin
• Ground cinnamon
• Ground nutmeg
• Allspice
• Baking powder
• Baking soda
• Vanilla extract
• Onion powder
• Garlic powder
• Instant espresso powder

Smart Snacking: Zero Point Options & Low Point Favorites

To complement your meal plan and curb hunger between meals, remember the power of zero-point snacks! These foods can be enjoyed freely, offering satisfaction without impacting your daily points budget. Explore a wide variety of fruits and non-starchy vegetables as your go-to options.

For more inspiration, check out these resources:

Discover 20 delicious Weight Watchers Zero Point Snacks anytime of day!

Find Even More Low Point Snacks Here!

Remember to utilize the official WW app or website to access the recipe builder, accurately track your daily food intake, and monitor your points to stay accountable and achieve your wellness goals.

Tips for Easy and Efficient Meal Prep

Maximizing your meal prep efforts can significantly streamline your week, making it easier to stick to your Weight Watchers plan and enjoy healthy, home-cooked meals. Here are some enhanced strategies to help you prep like a pro, no matter your schedule or energy level:

1. Embrace a Flexible Base-Ingredient Approach: Instead of preparing rigid full meals, focus on creating versatile base ingredients that can be combined and transformed throughout the week. For instance, roast a large sheet pan of mixed seasonal vegetables (like bell peppers, onions, and sweet potatoes), cook a big batch of quinoa or brown rice, and prepare a simple, points-friendly vinaigrette. These fundamental components can easily become warm, comforting bowls on a chilly evening, crisp cold salads when the weather is mild, or quick stir-fries when you’re pressed for time. This adaptability ensures your prep always fits your needs.
2. Implement a Tiered Prep Strategy for Varied Energy Days: Acknowledge that your energy levels won’t be consistent every day. On high-energy Sundays, capitalize on your motivation by batch-cooking complete meals or larger quantities of proteins and freezing them in individual portions. For medium-energy days, focus on simpler tasks like washing and chopping all your vegetables, pre-portioning snacks, or mixing marinades. On those inevitable low-energy days, you can rely heavily on simple assembly meals using your pre-prepped ingredients or lean on zero-point options. This tiered approach means you always have an appropriate prep strategy, preventing overwhelm and promoting consistent healthy habits.
3. Schedule a Mid-Week “Refresh Session”: To bridge the gap between your initial Sunday prep and your weekend needs, dedicate a brief 15-minute “refresh session” on Wednesday evening. During this quick check-in, assess what ingredients have been used, wash and dry any empty containers, and perhaps quickly chop one or two more vegetables or cook a small amount of extra protein. This mini-prep session helps prevent the “all-or-nothing” mentality, ensuring your momentum carries through the entire week and keeps your healthy eating habits firmly on track.

To further enhance your planning and cooking experience, we’ve prepared a convenient, printable version of this meal plan. Download this PDF to dive into a week of mouthwatering recipes that prove healthy eating can be both delicious and perfectly aligned with the vibrant flavors of autumn.