As we transition out of summer to the busy school season, healthy eating is just as important. I hope you’ve been doing well on your Weight Watchers journey despite the hectic schedule school can bring. For a little help, I’ve put together this Weight Watchers September Meal Plan to keep you going strong. It’s designed to help you stay on track and enjoy a variety of flavorful dishes from September 1st to 7th.
This carefully curated meal plan is perfect for those looking to maintain a healthy lifestyle while savoring mouthwatering recipes. Each day features a balanced selection of breakfast, lunch, dinner, and dessert options, all tailored to fit within the Weight Watcher’s program.
From energizing morning meals to satisfying dinners, this plan has something for everyone. I’ve included a mix of classic favorites and innovative twists, ensuring that you’ll never get bored with your food choices. Plus, I’ve made sure to incorporate plenty of fresh, wholesome ingredients to keep you feeling your best throughout the week. Let’s get to it!
Weight Watchers Meal Plan SUNDAY September 1
B: Cheddar and Spinach Frittata (1 point)
L: Greek Turkey Meatballs (5 points) + points for pita, naan, or rice
D: Zero Point Chili (0 points)
Dessert: Strawberry Banana Yogurt Ice Cream (2 points)
Total WW Points: 8+
Notes: Since all of the meals listed are very low in Weight Watcher’s points, use any points you have left over for some filling, healthy carbohydrates. Rice, potatoes, or pita bread will go great with the Greek turkey meatballs, or you could have some cornbread with the chili.
Weight Watchers Meal Plan MONDAY September 2
B: Air Fryer French Toast Sticks (1 point)
L: Light and Creamy Chicken Paprikash (3 points)
D: Zero Point Chicken Curry (0 points) + Cauliflower Rice (0 points)
Dessert: 2 Chocolate Chips Cookies (4 points)
Total WW Points: 8
Notes: The lightened-up version of the classic Hungarian dish, Chicken Paprikash, hits the spot when the weather is starting to cool off. It features chicken thighs or breasts simmered in a creamy paprika sauce and is paired with cauliflower rice. However, you can use leftover cooked rice from Sunday’s meal if you have it!
Weight Watchers Meal Plan TUESDAY September 3
B: Broccoli Frittata (1 point)
L: Mushroom and Mozzarella Stuffed Chicken Breast (3 points) + points for rice
D: Weight Watchers Vegetable Soup (0 points)
Dessert: Strawberry Shortcake (4 points)
Total WW Points: 8
Notes: Use the last of summer’s fresh fruit for the strawberry shortcake! If it’s already pretty cool in your area, you could use a different berry, like blackberries, or even an autumn fruit like an apple for the dessert.
Weight Watchers Meal Plan WEDNESDAY September 4
B: Spinach Feta Breakfast Sandwich (1 point)
L: Salmon Skewers (0 points) + points for rice
D: Delicious Yogurt Chicken (0 points) + Roasted Vegetables (0 points)
Dessert: NY Style Cheesecake with Blueberry Compote (3 points)
Total WW Points: 4
Notes: Just 4 points for this day, so feel free to add in whatever you need to make sure you’re hitting your points and staying full. And the breakfast sandwiches are perfect for meal prep because you can make them ahead of time.
Weight Watchers Meal Plan THURSDAY September 5
B: WW Italian Omelet (1 point)
L: Turkey Salad (2 points)
D: Chicken Taco Soup (0 points)
Dessert: Banana Ice Box Cake (4 points)
Total WW Points: 7
Notes: This chicken taco soup is one of my favorites in the fall, so freeze any leftovers you have and you can enjoy it all throughout September. It just gets better and better every time you reheat it! And the banana ice box cake is a perfect way to finish up summer desserts.
Weight Watchers Meal Plan FRIDAY September 6
B: Low Fat Blueberry Muffins (2 points)
L: Leftover soup of choice (0 points)
D: Chicken or Shrimp Fajitas (0 points) + points for tortillas
Dessert: S’mores Brownies (3 points)
Total WW Points: 5+
Notes: The recipe for dinner lists chicken, but if you’re tired of chicken, consider making shrimp fajitas instead. It’s a great lean protein source, and shrimp are easy to cook. This is a great option if you’re hosting a dinner party. It’s quick, healthy, and delicious.
Weight Watchers Meal Plan SATURDAY September 7
B: Breakfast Tostadas (1 point each)
L: WW Gazpacho (1 point)
D: Seared Scallops with Lemon and Basil (0 points) + Leftover Veggies
Dessert: Peach Pie (3 points)
Total WW Points: 5
Notes: If you haven’t tried this gazpacho yet, it’s a must-try! It’s very Weight Watchers friendly with just 1 point per serving. And it’s a great way to use up any veggies that are left in the fridge by the time you get to Saturday.
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
Meat and Poultry:
– Ground turkey breast
– Chicken breasts, skinless & boneless
– Salmon
Dairy and Eggs:
– Eggs
– Reduced-fat cheddar cheese, shredded
– Crumbled feta
– Mozzarella cheese
– Nonfat plain Greek yogurt
– Fat-free milk
– ⅓ less-fat cream cheese
Vegetables:
– Onions
– Garlic cloves
– Red chili
– Spinach leaves
– Celery
– Carrots
– Purple cabbage
– Cherry tomatoes
– Shallots
– Scallions
– Baby spinach
– Broccoli
– Cucumbers
– Tomatoes
– Red bell pepper
– Green bell pepper
– White onion
– Red onion
– Yellow bell pepper
– Romaine lettuce
– Corn kernels
– Green onions
– Avocado
– Zucchini
– Mushrooms
Fruits:
– Lemon
– Lime
– Strawberries
– Bananas
– Blueberries
– Peaches
Canned Goods:
– Chopped tomatoes
– Kidney beans
– Black beans
– Tomato sauce
– Diced tomatoes with green chilis
– Refried beans
– Chicken broth
Frozen Foods:
– Corn
– Peas
Baking and Cooking:
– Cooking spray oil
– Olive oil
– Tomato paste
– All-purpose flour
– Whole wheat flour
– Baking powder
– Baking soda
– Salt
– Toasted wheat germ
– Light butter substitute
– Unsweetened applesauce
– Zero-calorie sweetener (e.g., monk fruit) or Splenda
– Vanilla extract
– Unsweetened cocoa powder
– Mini marshmallows
– Graham crackers
– Self-rising flour
– Cornstarch
– Powdered monk fruit sweetener
– Banana cream Jell-O Zero-sugar, Reduced-calorie instant pudding mix
– Jell-O Cheesecake Sugar-Free, Fat-Free Instant Pudding
– Italian-style breadcrumbs
Herbs, Spices, and Seasonings:
– Ground cumin
– Ground black pepper
– Italian seasoning
– Bay leaves
– Cayenne pepper
– Taco seasoning
– Chili powder
– Ground cinnamon
– Ground nutmeg
– Oregano
– Smoked paprika
– Cinnamon
– Nutmeg
– Basil, fresh
– Cilantro, fresh
– Crushed red pepper flakes
– Dill, fresh
– Garlic powder
– Hot red pepper flakes
Other:
– Beef stock cube/ bouillon cube
– Vegetable stock
– Corn tortillas
– Salsa
– Fiber One cereal
– English muffins
– Bread
– Honey
– Pickles
Zero Point Snacks (Anytime of Day)
Roasted Chili Lime Cauliflower
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:
1. Plan ahead and use a grocery list: Before starting your week, take some time to review the meal plan and this comprehensive grocery list. It will help you stay organized and ensure you have all the necessary ingredients on hand, saving you time and reducing stress during the week.
2. Prep ingredients in advance: Dedicate some time on the weekend or at the beginning of the week to wash, chop, and store fresh produce. You can also cook grains, such as quinoa or rice, and pre-portion them for quick and easy meals throughout the week. Having ready-to-use ingredients will make meal assembly a breeze.
3. Embrace batch cooking and leftovers: When preparing meals, consider doubling the recipe or making extra servings so that you can repeat a day and not have to make extra recipes. This way, you can enjoy leftovers for lunch the next day or freeze portions for future meals. Batch cooking saves time and energy, and it’s a great way to ensure you always have a healthy meal ready when you need it.
By following these simple tips, you’ll be able to streamline your meal prep process and make the most of your FREE 7-Day WW Meal Plan. Remember, a little planning and preparation can go a long way in helping you stay on track with your wellness goals.
Whether you’re a seasoned WW member or just starting your journey, this FREE 7-Day Weight Watcher’s September Meal Plan is the perfect tool to help you stay motivated and inspired. You can download and print it below.
