As the crisp autumn breeze moves through the changing leaves, it’s the perfect time to embrace a healthier lifestyle with this September Meal Plan. This fall-inspired menu is designed to help you stay on track with your wellness goals. Picture yourself savoring the flavors of the season: warm, comforting soups, hearty stews, and colorful salads bursting with autumn’s bountiful harvest. This meal plan incorporates the best of what September has to offer, from crisp apples and juicy pears to earthy root vegetables and aromatic spices.
Each day’s menu is thoughtfully crafted to provide you with a balanced mix of lean proteins, fiber-rich fruits and vegetables, and whole grains. Whether you’re a seasoned Weight Watchers member or just starting your journey, this meal plan is your guide to a week of satisfying, nutritious meals that celebrate the essence of autumn. Imagine coming home to the inviting aroma of a slow-cooker meal, like a Butternut Squash Chili, or enjoying a slice of Spiced Cake, knowing that you’re nourishing your body with the best of the season. With this September Meal Plan, you’ll discover that eating well and reaching your goals can be an enjoyable, flavorful experience.
WW Meal Plan SUNDAY September 15
B: Pumpkin Spice Cake Muffins (2 points) + Eggs (0 points)
L: Light Fettucine Alfredo (10 points)
D: Taco Casserole (1 point)
Dessert: Peanut Butter Balls (2 points)
Total WW Points: 15
Notes: The pumpkin spice cake muffins work for breakfast or dessert! They’re delicious warmed up with a dollop of light whipped cream.
WW Meal Plan MONDAY September 16
B: Apple Banana Pancakes (4 points)
L: Oven Roasted Chicken with Potatoes and Kale (4 points)
D: Lasagna Pasta (7 points)
Dessert: Pumpkin Mousse (2 points)
Total WW Points: 17
Notes: The lasagna pasta is a fantastic family dinner recipe. It’s healthy, delicious, and filling.
WW Meal Plan TUESDAY September 17
B: Instant Pot Egg Bake (3 points)
L: Taco Stuffed Sweet Potatoes (5 points)
D: Crockpot Loaded Potato Soup (8 points)
Dessert: Oreo Fluff (4 points)
Total WW Points: 20
Notes: I love this crockpot loaded potato soup. It’ll feed a crowd, and it’s perfect for those chilly autumn evenings.
WW Meal Plan WEDNESDAY September 18
B: Tomato Basil Egg Tortilla (6 points)
L: Cuban Pork Chops (2 points)
D: Zero Point Chili (0 points)
Dessert: Pumpkin Spice Pizzelles (3 points)
Total WW Points: 11
Notes: The Cuban pork chops are amazing for meal prep. Make a few extra and have them throughout the week. They’ll go great with any salad.
WW Meal Plan THURSDAY September 19
B: Peanut Butter Banana Overnight Oats (5-6 points)
L: Baked Turkey Enchiladas (6 points)
D: Garlic Chicken (2 points) + Roasted Veggies (0 points)
Dessert: WW Pumpkin Bars (3 points)
Total WW Points: 17
Notes: Overnight oats are a great meal prep breakfast because they’re so quick and easy to make, with no actual cooking involved. Just grab and go!
WW Meal Plan FRIDAY September 20
B: Mexican Egg Cheese Sandwich (6 points)
L: Butternut Squash Soup (1 point)
D: Chili Cornbread Bake (9 points)
Dessert: Crustless Apple Pie (3 points)
Total WW Points: 19
Notes: It’s time to break out the butternut squash soup. If you’ve never had the creamy, comforting soup, you’re missing out. It’s a must-try.
WW Meal Plan SATURDAY September 21
B: Pumpkin Pancakes (7 points)
L: Butternut Squash Meatloaf (4 points)
D: Kale and Roasted Squash Salad (2 points)
Dessert: Slow Cooker Bananas Foster (5 points)
Total WW Points: 18
Notes: Make Saturday morning breakfast fun with these pumpkin pancakes! You can top them with sugar-free syrup and light whipped cream to make them extra special.
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
Protein:
– Ground chicken breast or turkey
– Lean ground beef
– Chicken thighs or boneless, skinless chicken breast
– Jennie-O Lean ground turkey breast or fat-free turkey breast
– Eggs
– Smoked turkey sausage
– Ground pork
Dairy:
– Fat-free sour cream
– Fat-free shredded cheddar cheese
– Neufchâtel or low-fat cream cheese
– Parmesan cheese
– Part-skim mozzarella cheese
– Low-fat sour cream or plain Greek yogurt
– Cream cheese
– Skim milk and/or unsweetened almond milk
– Fat-free Cool Whip
– Pepper Jack cheese
– Light whipped topping
– Fat-free plain cream cheese
– Fat-free evaporated milk
– Reduced-fat Mexican cheese blend
Produce:
– White onion
– Fresh tomatoes
– Green onions
– Garlic
– Lemon
– Fresh parsley
– Sweet potatoes
– Red onions
– Fresh cilantro
– Red potatoes
– Rosemary
– Fresh thyme
– Zucchini
– Butternut squash
– Granny Smith apples
– Yellow onion
– Baby kale
– Pear
– Basil
– Apple
– Banana
– Green pepper
– Red pepper
– Gala Apples
Canned Goods:
– Whole kernel corn
– Black beans
– Chopped tomatoes
– Kidney beans
– Cheddar cheese soup
– Enchilada sauce
– Cream-style corn
– Diced green chiles
– Pumpkin puree
Grains and Pasta:
– All-purpose flour
– Fresh fettuccine
– Bowtie pasta
– Vanilla pizzelle cookies
– Flour tortillas
– Corn tortillas
– Rolled oats
– Bread of choice
Baking and Spices:
– Taco seasoning
– Kosher salt
– Garlic powder
– Italian seasoning
– Crushed red pepper
– Ground black pepper
– Ground cumin
– Dried chili flakes
– Tomato paste
– Chili powder
– Dried oregano
– Paprika
– Pumpkin pie spice
– Baking powder
– Baking soda
– Brown sugar
– Truvia brown sugar blend
– Sugar
– PurVia Sweetener
– Nutmeg
– Cayenne pepper
– Dried basil
– Red pepper flakes
– Powdered sugar
– Dipping chocolate or confectioner’s coating
– Honey
– Maple syrup (optional)
– Cinnamon
– Rum extract (optional)
Misc:
– Taco sauce
– Chicken broth
– Frozen cubed hash brown potatoes (southern style)
– Bacon bits
– Creamy peanut butter
– Beef stock cube/bouillon cube
– Spice cake mix or yellow cake mix
– Unsweetened applesauce
– Lime juice
– Olive oil
– Cooking spray
– Vegetable oil
– Vinegar
– Light coconut milk
– Panko
– Light sugar-free barbecue sauce
– Low-fat balsamic vinaigrette dressing
– Pepitas
– Powdered peanut butter (e.g., PB2)
– Sugar-free chocolate syrup
– Frozen hash browns
– Hot pepper sauce
– Canola oil
– Instant vanilla pudding mix (sugar-free)
– Greek yogurt 100 Calorie Whips (vanilla cupcake flavor)
– Jiffy corn muffin mix
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:
- Use the calm of Sunday afternoons and set yourself up for a week of stress-free, healthy eating. Take a few hours to chop vegetables, cook grains, and prepare a couple of versatile proteins like grilled chicken or roasted tofu. Assemble a few mason jar salads, and portion out snacks, and you’ll be thanking yourself all week long for this simple yet effective meal prep session.
- Sometimes, a full Sunday meal prep just isn’t in the cards. That’s where a quick, mid-week mini-prep session comes in handy. On Wednesday evenings, take 30 minutes to an hour to assess your fridge, and wash and chop any fresh produce. This small investment of time will help you stay on track and avoid any mid-week meal prep burnout.
- By Friday, your fridge might be looking a little bare, but don’t let that derail your healthy eating habits. Take a few minutes to survey what’s left in your fridge, and get creative with a “fridge cleanout” meal prep session. Chop up any remaining vegetables and toss them into a frittata or a soup, or transform leftover proteins into a filling salad or wrap. This simple prep session will help you reduce food waste and ensure that you’re starting the weekend off on a nutritious note.
Let this meal plan be your guide to a week filled with the colors, flavors, and nourishment of the season. Get ready to fall in love with healthy eating this September!
Hi! I have really been enjoying your monthly meal plans? I have been on here the last 3 days looking for this weeks (starting 9/22) and I haven’t seen it. Am I missing it? Did you decide to discontinue it? Are things crazy this week and you didn’t have time to get to it? I can imagine how much work it is, and although I hope all is well with you and that the meal plans continue, I wanted to take a moment to say thank you for all the fun and delicious ones you’ve provided so far. ❤️
Thank you Audrey! Sorry I forgot to publish this weeks meal plan!
https://drizzlemeskinny.com/free-7-day-weight-watchers-meal-plan-september-22nd-28th/ here’s the link.
Hi! Just checking in. I hope you are doing well. I left a comment here a few days ago, waiting approval, but I don’t see it here, so I decided to leave another. I’m just wondering if you have decided to discontinue your weekly meal plans, and to say thank you for the ones you spent the time creating for us. They were super helpful for me, and my family absolutely loved the recipes. I do hope to see more in the future, but because I menu plan for my family on a regular basis, I know how much work it is, so again, thank you for all you have done!