Delicious & Easy Weight Watchers Meal Plan: Your Guide to Healthy Eating for October 13-19
As the crisp autumn air signals a gradual shift to colder weather, it’s the perfect time to refresh your meal planning strategy. This updated Weight Watchers Meal Plan, designed for October 13th through 19th, is your ultimate companion for navigating seasonal cravings while staying firmly on track with your health and wellness goals. We understand that cooler temperatures often bring a desire for comforting, hearty dishes. This menu masterfully blends those comforting flavors with waistline-friendly options, ensuring you don’t feel deprived as you pursue a healthier lifestyle. Each meal is thoughtfully crafted, packed with the vibrant tastes of autumn and nutrient-rich ingredients, all meticulously portioned to keep you satisfied and within your daily Weight Watchers points.
We’ve focused on incorporating seasonal produce and versatile pantry staples to create a week of meals that are not only point-friendly but also incredibly delicious and genuinely filling. Whether you are a seasoned Weight Watchers veteran or just embarking on your journey, this meal plan offers something to inspire everyone. The suggestions are easily customizable to suit individual taste preferences, dietary needs, and even your personal daily point allowance. This comprehensive October 13th – 19th meal plan will expertly guide you through breakfast, lunch, dinner, and even delightful desserts for each day, helping you maintain motivation and providing fresh inspiration on your wellness path. Let’s dive into a week of nutritious, delightful, and perfectly portioned meals that will leave you feeling satisfied, energized, and ready to embrace the autumn season!
Weight Watchers Meal Plan SUNDAY October 13
B: Pillsbury Breakfast Casserole (7 points) – Start your Sunday with a warm, savory casserole. This dish is perfect for a leisurely morning and can even be prepped the night before.
L: Slow Cooker Pulled Pork (5 points) + points for bun – Enjoy the tender, flavorful pulled pork, a versatile dish that’s perfect for meal prepping. Pair it with a light whole-wheat bun or serve it over a salad to manage points.
D: Butternut Squash Meatloaf (4 points) – A delightful and surprisingly light meatloaf, this recipe incorporates the sweetness of butternut squash for an autumnal twist on a classic comfort food.
Dessert: Chocolate Chip Pumpkin Bars (2 points) – Indulge in these low-point pumpkin bars, offering a sweet and spiced end to your day without derailing your progress.
Total WW Points: 18+
Notes: The slow cooker pulled pork is a fantastic dish for meal prepping. Making a larger batch on Sunday means you have a versatile protein ready for easy lunch options throughout the week. You can enjoy it in different ways each day, from sandwiches to salads or even tacos, making it feel like a new meal without the extra effort of cooking from scratch.
Weight Watchers Meal Plan MONDAY October 14
B: McGriddles (6 points) – Kick off your Monday with a sweet and savory breakfast classic, lightened up to fit your Weight Watchers plan.
L: Thai Green Curry Chicken (1 point) – A vibrant and aromatic dish, this Thai Green Curry Chicken is incredibly low in points and packed with flavor, making it a perfect light lunch option.
D: Zucchini Cannelloni with Pork Ragu (6 points) – Enjoy a comforting and hearty dinner with this creative take on cannelloni, using zucchini to keep it light and delicious, complemented by a rich pork ragu.
Dessert: Cinnamon Apple Stir Fry (3 points) – A warm and fragrant dessert, this cinnamon apple stir fry is a guilt-free treat, especially delightful on a cool autumn evening.
Total WW Points: 16
Notes: The cinnamon apple stir fry is wonderfully versatile. While listed as a dessert, it also makes an excellent warm breakfast dish, perfect for those chilly mornings. For an extra decadent dessert experience, consider serving it warm over a small scoop of light vanilla ice cream – a truly comforting indulgence.
Weight Watchers Meal Plan TUESDAY October 15
B: Homemade Potato Cakes (2 points) + Boiled Eggs (0 points) – A satisfying and low-point breakfast combination. The crispy potato cakes pair wonderfully with protein-rich boiled eggs.
L: Homemade Hamburger Helper (8 points) – Relish this nostalgic comfort food, re-imagined to be Weight Watchers friendly. It’s hearty, flavorful, and perfect for a fulfilling lunch.
D: Instant Pot Chicken Cabbage (2 points) – A quick, easy, and incredibly low-point dinner option. The Instant Pot makes this chicken and cabbage dish a breeze, delivering maximum flavor with minimal effort.
Dessert: Apple Crisp (2 points) – A classic fall dessert, this apple crisp offers all the warm, spiced flavors you love without excess points. It’s a perfect light treat.
Total WW Points: 14
Notes: Consider making a generous batch of these homemade potato cakes. They are fantastic for batch cooking and serve as a convenient grab-and-go breakfast option, especially when paired with zero-point boiled eggs. This makes busy mornings much smoother, ensuring you start your day nourished and on plan.
Weight Watchers Meal Plan WEDNESDAY October 16
B: Pumpkin Baked Oatmeal (5 points) – Embrace the flavors of fall with this comforting pumpkin baked oatmeal, a hearty and seasonal way to begin your day.
L: Taco Bell’s Meximelt (6 points) – Craving fast food? This Weight Watchers friendly take on Taco Bell’s Meximelt lets you enjoy those flavors while staying accountable.
D: Chicken Noodle Casserole (6 points) – A warm and inviting chicken noodle casserole provides ultimate comfort, perfect for a mid-week dinner. It’s a family-friendly dish that’s also point-conscious.
Dessert: Mini Pumpkin Pie Tarts (4 points) – These adorable mini pumpkin pie tarts are not just delicious but also a fun, festive treat. Their individual portions make point tracking easy.
Total WW Points: 21
Notes: These mini pumpkin pie tarts are incredibly charming and perfect for the season. They also make a fantastic, themed dessert for any upcoming Halloween parties – just add a few spooky candy eyeballs for a fun, festive touch that everyone will love!
Weight Watchers Meal Plan THURSDAY October 17
B: Leftover McGriddles (6 points) – Enjoy the convenience of leftovers for breakfast, making your morning routine quick and simple. No need to cook from scratch!
L: Chicken Teriyaki (1 point) + Cauliflower Rice (0 points) – This incredibly low-point chicken teriyaki is bursting with Asian-inspired flavors, perfectly complemented by zero-point cauliflower rice for a light yet satisfying lunch.
D: Tuna Noodle Casserole (2 points) – A comforting and surprisingly light take on a classic. This tuna noodle casserole is creamy, flavorful, and incredibly low in points, making it a healthy family favorite.
Dessert: Mini Pecan Pies (3 points) – Satisfy your sweet tooth with these perfectly portioned mini pecan pies. They deliver all the rich, nutty flavor of a traditional pie without overdoing the points.
Total WW Points: 12
Notes: Even if you or your family members are hesitant about tuna, I strongly encourage you to give this tuna noodle casserole a try. It’s a beautifully creamy and classic comfort dish that often wins over skeptics with its delicious flavor and satisfying texture. You might just find a new family favorite!
Weight Watchers Meal Plan FRIDAY October 18
B: Apple Cranberry Oatmeal Bake (5 points) – A warm, fruity, and hearty oatmeal bake is a perfect way to usher in the weekend, packed with the seasonal flavors of apple and cranberry.
L: Shrimp Chop Suey (1 point) – Enjoy a light and flavorful Asian-inspired lunch with this low-point shrimp chop suey. It’s quick to prepare and packed with vegetables.
D: Chipotle Turkey Chili (0 points) – A fantastic zero-point dinner option! This chipotle turkey chili is rich, smoky, and incredibly filling, making it a guilt-free comfort meal.
Dessert: Caramel Apple Salad (2 points) – A refreshing and sweet dessert that combines the crispness of apples with a delightful caramel flavor, all while keeping points low.
Total WW Points: 8
Notes: With a super low total of just 8 points for the day, Friday offers fantastic flexibility! Feel free to add some fun extras with your chili, like a handful of low-point chips or a dollop of light sour cream and a sprinkle of cheese, to truly make it a celebratory end to the week.
Weight Watchers Meal Plan SATURDAY October 19
B: Tomato Basil Egg Tortilla (6 points) – A flavorful and satisfying breakfast to start your Saturday. This egg tortilla combines fresh tomatoes and basil for a delicious start.
L: Pizza Casserole (6 points) – Enjoy your favorite pizza flavors in a comforting casserole form, made Weight Watchers friendly. It’s a hearty and satisfying lunch option that’s great for the whole family.
D: Chicken Meatballs (1 point) + Rice or Spaghetti Squash – These lean chicken meatballs are incredibly versatile and low in points. Pair them with traditional rice or a healthier spaghetti squash for a complete meal.
Dessert: Pumpkin Cookies (3 points) – End your week with these delightful pumpkin cookies, a seasonal treat that’s perfectly spiced and designed to fit within your daily points.
Total WW Points: 16+
Notes: Depending on your individual daily point allowance, you might have enough flexibility to add a serving of pasta or rice alongside your delicious chicken meatballs for a more substantial dinner. Either way, these flavorful and hearty chicken meatballs are a must-make recipe, guaranteed to be filling and satisfying.
Now that your delicious week of meals is planned, it’s time to head to the grocery store! To make your shopping trip as smooth and efficient as possible, we’ve organized a detailed list of ingredients. Before you leave, take a moment to double-check your pantry and fridge. This quick inventory will help you avoid accidentally buying items you already have on hand, saving you both time and money. Happy shopping and even happier cooking!
Grocery List
Produce
– Onions
– Garlic
– Butternut squash
– Red bell pepper
– Zucchini
– Cabbage
– Carrots
– Celery
– Bean sprouts
– Baby corn
– Snow peas
– Eggplant
– Lemongrass
– Basil
– Mushrooms
– Peas
– Apples
– Bananas
– Cranberries
– Potatoes
Meat and Poultry
– Smoked turkey sausage
– Ground pork
– Ground chicken
– Shrimp
– Chicken breast
– Turkey Italian sausage
– Pork pepperoni
– Pork butt
– Ham
– Bacon
– Ground beef
Dairy and Eggs
– Eggs
– Mozzarella cheese
– Cottage cheese
– Milk of choice
– Sour cream
– Greek yogurt
– Cheddar cheese
– Parmesan cheese
– Velveeta cheese
– Almond milk
– Cashew milk
Pantry Items
– Olive oil
– Panko breadcrumbs
– Barbecue sauce
– Oregano
– Red pepper flakes
– Cornstarch
– Marinara sauce
– Italian seasoning
– Soy sauce
– Rice vinegar
– Stevia
– Ginger
– Taco seasoning
– Cream of chicken soup
– Green curry paste
– Coconut milk
– Fish sauce
– Dijon mustard
– Garlic powder
– Kosher salt
– Smoked paprika
– Cumin
– Chili powder
– Cinnamon
– Chipotle in adobo
– Brown sugar
– Vanilla extract
– Baking powder
– Self-rising flour
– Butter
– Sugar-free syrup
– Honey
– Oats
– Nutmeg
– Thyme
– Paprika
– Tomato paste
– White whole wheat flour
– Pumpkin pie spice
– Molasses
– Cajun seasoning
– Apple pie spice
– Applesauce
– Pecans
– Maple syrup
Canned and Jarred Goods
– Diced tomatoes
– Chicken broth
– Black beans
– Refried beans
– Crushed tomatoes
– Beef stock
– Corn
– Pumpkin puree
– Crushed pineapple
Frozen
– Frozen peas and carrots
Bakery and Bread
– Whole wheat tortillas
– Egg noodles
– Pasta (cellentani and small shells)
– Biscuits
– Wonton wrappers
– Corn tortillas
Misc
– Kaffir lime leaves
– Sherry
– Black olives
Zero Point Snacks (Anytime of Day)
These fantastic zero-point snack options are always available to help curb hunger between meals without impacting your daily Weight Watchers points. Incorporate them freely to stay satisfied and on track!
Red Pepper Hummus
Baked Zucchini Chips
Discover even more delicious and satisfying zero-point snack ideas here! For accurate tracking and access to the recipe builder, always refer to the official Weight Watchers app or website to manage your daily food intake and points.
Tips for Easy and Efficient Prep:
- Embrace Autumnal Produce: Take full advantage of the seasonal bounty offered by autumn vegetables such as pumpkins, various types of squash, and hearty root vegetables. These can be easily roasted in large batches at the beginning of the week. Once prepared, they can be stored and effortlessly incorporated into a wide range of dishes throughout the week, from refreshing salads and comforting soups to delicious side dishes.
- Batch Cook Warm Comfort Foods: As the weather continues to cool, there’s nothing quite like a warm, inviting meal. Dedicate some time to making large batches of your favorite comforting soups or stews. These can be portioned out and easily frozen for quick, nutritious, and ready-to-eat meals on those particularly busy weekdays when cooking from scratch isn’t an option.
- Creative Use of Holiday Extras: If you’re planning to purchase Halloween candy, consider how you might mindfully incorporate any extra treats into your meal prep. For instance, a small amount of chopped chocolate bars can add a delightful touch to baked goods or serve as a fun topping for your overnight oats, allowing for controlled indulgence.
- Weekend Protein Prep: Dedicate an hour or two on the weekend to prepare foundational proteins. Cook a batch of chicken breasts (shredded or diced), hard-boil a dozen eggs, or brown a large amount of ground turkey or lean beef. Having these ready-to-go components significantly speeds up weekday meal assembly, making healthy eating more convenient.
- Hydration is Key: With shorter days and cooler temperatures, it’s easy to forget about staying hydrated. Make a conscious effort to drink plenty of water throughout the day. Keep a reusable water bottle handy and consider herbal teas for a warm, soothing, and zero-point beverage choice.
- Flexibility and Swaps: Remember, this meal plan is a guide, not a rigid set of rules. Feel free to make smart substitutions based on your preferences or what you have on hand. For example, if you don’t like an ingredient, swap it for another zero-point vegetable or a similar low-point alternative. Listening to your body and adapting the plan to suit your needs is crucial for long-term success.
Stay strong and committed to your wellness journey this week as we inch closer to Halloween! By following this delicious and well-balanced Weight Watchers meal plan, you’ll discover that staying on track can be incredibly enjoyable. With these flavorful and satisfying meals, you won’t even feel like you’re dieting – it will all be worth it, leaving you feeling nourished, energized, and ready to tackle any autumn festivities!