This week’s autumn-inspired menu is designed to nourish your body and warm your soul as you navigate the transition from summer to fall. Imagine yourself wrapped in a cozy sweater, sipping on a steaming cup of tea or coffee while knowing you’re staying on track with your weight loss goals. This Weight Watchers September meal plan is your passport to a week of comforting, satisfying dishes that celebrate the best of autumn’s offerings. Each day’s menu features a perfect balance of seasonal produce, lean proteins, and whole grains, ensuring that you stay on track with your wellness goals while indulging in the flavors of the season.
You’ll discover that eating well and reaching your goals can be a truly enjoyable experience, filled with the colors and flavors of the season. Embrace the beauty of autumn and savor each moment, knowing that you’re nourishing your body and soul with the best of what the season has to offer.
Weight Watchers Meal Plan SUNDAY September 22
B: Spicy Bell Peppers with Eggs (0 points)
L: Simply Turkey Meatloaf (1 point)
D: Chicken Pot Pie Bubble Up (5 points)
Dessert: Apple Cinnamon Monkey Bread (6 points)
Total WW Points: 12
Notes: The spicy bell pepper with eggs is a beautiful way to start the week. It’s got a hint of spice but is packed with protein and nutrients.
Weight Watchers Meal Plan MONDAY September 23
B: Huevos Rancheros (2 points)
L: Caprese Chicken Skillet (5 points)
D: Healthy & Hearty Chicken Enchilada Soup (0 points)
Dessert: Banana Nutella Wontons (2 points)
Total WW Points: 9
Notes: You’ll be shocked by how much flavor is in the enchilada soup since it is zero points. I love taking advantage of Weight Watchers’ zero-point foods with soups!
Weight Watchers Meal Plan TUESDAY September 24
B: Quinoa Breakfast Bowl (5 points)
L: Popeye’s Red Beans & Rice (5 points)
D: Slow Cooker Beef & Barley Soup (4 points)
Dessert: Berry Cobbler (4 points)
Total WW Points: 18
Notes: Use any fruit you want for this berry cobbler. Apples would be a great fall choice.
Weight Watchers Meal Plan WEDNESDAY September 25
B: Spinach Breakfast Taco Bowl (3 points)
L: WW Friendly Tomato Soup (1 point)
D: Chicken Parmesan Spaghetti Bake (7 points)
Dessert: Chocolate Coconut Cake Cookie Bars (3 points)
Total WW Points: 14
Notes: Since this day only costs 14 points, you’ll likely have room for a grilled cheese with tomato soup. Use a low point bread and fat-free cheese for a Weight Watchers-friendly version.
Weight Watchers Meal Plan THURSDAY September 26
B: Cinnamon Roll Overnight Oats (8 points)
L: Slow Cooker Pulled Chicken BBQ (2 points) + points for bun
D: Bacon Cheeseburger Soup (4 points)
Dessert: Chocolate Marshmallow Bark (3 points)
Total WW Points: 17+
Notes: The BBQ pulled chicken is fantastic meal prep. Add it to a bun, roasted veggies, or even a salad for a low point meal. It’s very versatile.
Weight Watchers Meal Plan FRIDAY September 27
B: Breakfast Kabobs (6-8 points)
L: WW Tuna Melt (6 points)
D: Eggplant and Chicken Casserole (3 points)
Dessert: Carrot Cake Cupcakes (6 points)
Total WW Points: 21
Notes: Make these breakfast kabobs for your kids and they’ll love eating breakfast. It’s a great way to make eating healthy fun!
Weight Watchers Meal Plan SATURDAY September 28
B: Cinnamon Streusel Muffins (1 point each)
L: Spaghetti Carbonara (5 points)
D: Stove Top Stuffing Chicken Casserole (4 points)
Dessert: Peanut Butter Whips (1 point each)
Total WW Points: 11
Notes: Stove Top Stuffing Chicken Casserole is a winner for dinner. You’ll keep this one on the rotation- it’s that big of a hit!
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:
– Carrots
– Onions
– Broccoli
– Celery
– White potatoes
– Garlic
– Fresh tomatoes
– Bell pepper
– Zucchini
– Eggplant
– Banana
– Strawberries
– Spinach
– Lemon
– Cherry tomatoes
– Fresh basil leaves
– Apples
Meat and Poultry:
– Chicken breast
– Ground chicken
– Turkey bacon
– Ground turkey
– Smoked turkey ham
– Tuna
Dairy and Eggs:
– Milk (1%, skim, almond)
– Margarine or butter
– Parmesan cheese
– Mozzarella cheese
– Cheddar cheese
– Sour cream
– Egg whites or whole eggs
– Cream cheese
– Nonfat Greek yogurt
Canned and Packaged Goods:
– Cream of chicken soup
– Chicken broth
– Beef broth
– Kidney beans
– Diced tomatoes
– Tomato sauce and juice
– Tomato paste
– Red beans
– Black beans or pinto beans
– Quinoa
– Chia seeds
– Cornstarch
– Cocoa powder
– Powdered sugar
– Peanut butter or peanut butter powder
– Sugar-free hot fudge sauce
– Biscuits
– Egg roll wrappers
– Cake mix
– Marshmallows
Baking and Pantry:
– Flour (all-purpose, whole wheat, almond, coconut)
– Rice
– Barley
– Breadcrumbs
– Brown sugar
– Granulated sugar
– Baking powder
– Baking soda
– Vanilla extract
– Almond extract
– Olive oil
– Canola oil
– Vegetable oil
– Vinegar (apple cider, balsamic)
– Honey
– Nutella or cookie butter
– Dark chocolate
– Semisweet chocolate chips
– White chocolate chips
– Dried cranberries
– Sliced almonds
– Shredded coconut
– Stuffing mix
– Diet 7-Up or other clear soda
Spices and Seasonings:
– Salt
– Black pepper
– Italian seasoning
– Onion powder
– Garlic powder
– Red pepper flakes
– Smoked paprika
-Parsley, dried
– Dried chives
– Tarragon, dried
– Dried oregano
– Dried thyme
– Ground cinnamon
– Ground nutmeg
– Cloves
– Paprika
– Chili powder
– Taco seasoning
– Bay leaves
– Pink Himalayan sea salt
Frozen Foods:
– Hash browns
– Mixed Vegetables
– Whipped topping
– Mixed berries/peaches
Bread:
– Whole grain tortillas
– Low-calorie wheat bread
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:
- Start your day off right by dedicating a few minutes each morning to a simple breakfast prep routine. Set aside 15-20 minutes to blend a nourishing smoothie, assemble a colorful yogurt parfait, or toast a slice of whole-grain bread topped with avocado and a poached egg. By focusing on quick, nutrient-dense breakfasts, you’ll fuel your body for the day ahead and establish a healthy morning routine that sets the tone for the rest of your day.
- Simplify your meal prep by focusing on batch cooking a few key ingredients that can be mixed and matched throughout the week. Dedicate a couple of hours on the weekend to cook a large pot of quinoa, roast a sheet pan of assorted vegetables, and simmer a big batch of your favorite soup or chili. Store these components in separate containers, and you’ll have the building blocks for a variety of quick, healthy meals all week long.
- Add a little fun and creativity to your meal prep routine by assigning themes to each night of the week. For example, Monday could be “Meatless Monday,” where you prepare a vegetarian dish like a hearty lentil stew or a colorful veggie stir-fry. Tuesday could be “Taco Tuesday,” where you prep the fillings for a variety of tasty tacos or burrito bowls. By assigning themes to each night, you’ll streamline your meal prep process and add some variety to your weekly menu.
So, grab your favorite fall sweater, light a cozy candle, and join me in this week of delicious, nutritious meals that celebrate the essence of autumn. Get ready to fall in love with healthy eating the last week of September with this WW meal plan.
