It’s gradually getting colder this Autumn so it’s time for an updated Weight Watchers Meal Plan for October 13th through 19th. The crisp weather often leaves us craving comfort foods, but we also need to focus on our health goals. This menu offers both comforting and waistline-friendly meals! It’s packed with seasonal flavors and nutrient-rich ingredients, carefully curated to keep you satisfied and on track with your Weight Watchers points.
I’ve incorporated seasonal produce and versatile ingredients to create meals that are not only point-friendly but also delicious and filling. Whether you’re a seasoned Weight Watchers member or just starting out, this meal plan offers something for everyone, with options that can be easily customized to suit your taste preferences and dietary needs. This October 13th – 19th meal plan will guide you through breakfast, lunch, dinner, and dessert for each day, helping you stay motivated and inspired on your wellness journey. Let’s dive into a week of nutritious and delightful meals that will keep you satisfied and energized!
Weight Watchers Meal Plan SUNDAY October 13
B: Pillsbury Breakfast Casserole (7 points)
L: Slow Cooker Pulled Pork (5 points) + points for bun
D: Butternut Squash Meatloaf (4 points)
Dessert: Chocolate Chip Pumpkin Bars (2 points)
Total WW Points: 18+
Notes: I love having the slow cooker pulled pork on hand for an easy lunch option throughout the week. If you make enough, you could eat this in different ways every day rather than making a whole new recipe each day.
Weight Watchers Meal Plan MONDAY October 14
B: McGriddles (6 points)
L: Thai Green Curry Chicken (1 point)
D: Zucchini Cannelloni with Pork Ragu (6 points)
Dessert: Cinnamon Apple Stir Fry (3 points)
Total WW Points: 16
Notes: The cinnamon apple stir fry would work for breakfast as well – it’s a fantastic warm dish for cold days. You could even pour some over light vanilla ice cream if you want something more decadent for dessert.
Weight Watchers Meal Plan TUESDAY October 15
B: Homemade Potato Cakes (2 points) + Boiled Eggs (0 points)
L: Homemade Hamburger Helper (8 points)
D: Instant Pot Chicken Cabbage (2 points)
Dessert: Apple Crisp (2 points)
Total WW Points: 14
Notes: Make a large batch of potato cakes because they’re such a great grab-and-go breakfast, especially with boiled eggs.
Weight Watchers Meal Plan WEDNESDAY October 16
B: Pumpkin Baked Oatmeal (5 points)
L: Taco Bell’s Meximelt (6 points)
D: Chicken Noodle Casserole (6 points)
Dessert: Mini Pumpkin Pie Tarts (4 points)
Total WW Points: 21
Notes: These mini pumpkin pie tarts are so adorable. They make a great Halloween party dessert too, just throw on a few spooky eyeballs!
Weight Watchers Meal Plan THURSDAY October 17
B: Leftover McGriddles (6 points)
L: Chicken Teriyaki (1 point) + Cauliflower Rice (0 points)
D: Tuna Noodle Casserole (2 points)
Dessert: Mini Pecan Pies (3 points)
Total WW Points: 12
Notes: Even if you think the family doesn’t like tuna, I still urge you to try this tuna noodle casserole. It’s a classic comfort dish that is so creamy!
Weight Watchers Meal Plan FRIDAY October 18
B: Apple Cranberry Oatmeal Bake (5 points)
L: Shrimp Chop Suey (1 point)
D: Chipotle Turkey Chili (0 points)
Dessert: Caramel Apple Salad (2 points)
Total WW Points: 8
Notes: Since there are just 8 points today, feel free to add in some chips or something fun with chili!
Weight Watchers Meal Plan SATURDAY October 19
B: Tomato Basil Egg Tortilla (6 points)
L: Pizza Casserole (6 points)
D: Chicken Meatballs (1 point) + Rice or Spaghetti Squash
Dessert: Pumpkin Cookies (3 points)
Total WW Points: 16+
Notes: Depending on your daily points, you may have enough to add in pasta or rice with your chicken meatballs. Either way, they’re a must-make because they’re hearty and filling.
Now it’s time to get to the grocery store! Use this sectioned list to grab everything you need for the week. Double-check your pantry and fridge before shopping so you don’t double up on ingredients.
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)
More Zero Point Snacks here!
Visit the WW app or website to access the recipe builder and track your daily food intake and points.
Tips for Easy and Efficient Prep:
- Take advantage of autumn vegetables like pumpkins, squash, and root vegetables. These can be roasted in batches and used throughout the week in various dishes, from salads to soups.
- As the weather cools down, make large batches of warm, comforting soups or stews. These can be portioned and frozen for quick, nutritious meals on busy days.
- If you’re buying Halloween candy, consider how you might incorporate any extras into your meal prep. For example, chopped chocolate bars can be used in baked goods or as toppings for overnight oats.
Stay strong this week as we inch closer to Halloween! It’ll all be worth it, and you won’t even mind because of how delicious the meals this week are. It won’t feel like dieting!
