It’s time for jack-o’-lanterns to start appearing on porches as Halloween excitement builds. For those of us mindful of our health goals, the approach to this candy-filled holiday can be a bit daunting. Don’t worry! This 7-Day WW Meal Plan for October 20th – 26th is here to guide you through a week of delicious, balanced eating leading up to the spooky celebrations.

Designed with both nutrition and satisfaction in mind, this meal plan will keep you energized and on track without feeling deprived. From apple-spiced breakfast options to hearty autumn-inspired dinners, each day offers point-friendly meals that embrace the flavors of the season. By following this plan, you’ll enter Halloween week feeling confident and in control, ready to enjoy a few treats without derailing your progress.

Whether you’re trying to lose weight, maintain your current shape, or simply eat more mindfully, this meal plan has something for everyone. Get ready to transform your pre-Halloween week into a celebration of nourishing, flavorful food that will leave you feeling fabulous inside and out.

WW Meal Plan SUNDAY October 20

B:  Western Omelet Muffins (3 points)

L: Instant Pot Cuban Arroz Con Pollo (6 points)

D: Turkey Potato Corn Soup (5 points)

Dessert: Mini Gingerbread Cupcakes (1-2 points)

Total WW Points: 15+

Notes: I love this turkey potato corn soup. It’s creamy but hearty, and filled with protein! 

WW Meal Plan MONDAY October 21

B:  Baked Fruit Cinnamon Oatmeal (7 points)

L:  Brussels Sprouts and Sweet Potato Noodle Bowl (11 points)

D: Chicken Chilindron (2 points) + points for rice 

Dessert: Oatmeal Chocolate Chip Donuts (2 points)

Total WW Points: 22+

Notes: The sweet potato noodle bowl may be worth more points than you’re used to, but it’s absolutely worth it. It’s packed with autumn flavor. 

WW Meal Plan TUESDAY October 22

B:  Impossibly Easy Breakfast Casserole (3 points)

L:  Chicken Salad with Apples and Cranberries (5 points)

D: Broccoli Cauliflower Cheddar Soup (5 points)

Dessert: Rice Krispies Peanut Butter Bars (6 points)

Total WW Points: 19

Notes: The Rice Krispies Peanut Butter Bars can double as a healthy Halloween treat. Just add some spooky decoration! 

WW Meal Plan WEDNESDAY October 23

B: Slow Cooker Eggnog Oatmeal (4 points)

L:  Chickpea and Feta Salad (4 points)

D: Homemade Chicken Mole (5 points)

Dessert: Apple Fritter Bread (4 points)

Total WW Points: 17

Notes: The chickpea feta salad is a fantastic on the go lunch. It’s easy to pack, and it’s full of fiber so you’ll stay full for hours. 

WW Meal Plan THURSDAY October 24

B: Lemon Mini Muffins (2 points) + Boiled Eggs (0 points)

L: Apple Cheddar Turkey Panini (5 points)

D: Chicken Taco Soup (0 points)

Dessert: Mini Cherry Pies (4 points)  

Total WW Points: 11

Notes: Swap out the lemon in the mini muffins for any chai spices you have around the house, and you’ll have a delicious but quick fall breakfast. 

WW Meal Plan FRIDAY October 25

B: Apple Pie Oatmeal (4 points)

L: Spicy Chicken Southwest Wrap (8 points)

D: Pork Cabbage Rolls (0 points)

Dessert: WW Mud Cake (2 points)

Total WW Points: 14

Notes: Oatmeal is such a hearty, healthy breakfast but it can be bland. This apple pie oatmeal recipe will liven up your breakfast routine and keep you in the fall spirit. 

WW Meal Plan SATURDAY October 26

B: Breakfast Pizza (5-7 points)

L: Baked Buffalo Chicken Nuggets (2 points)

D: Chicken Bacon Alfredo Soup (4 points)

Dessert: Apple Raisin Bread Pudding (3 points)

Total WW Points: 14+

Notes: If you’re having guests over, this apple raisin bread pudding is the dessert to make. It’s delicious enough to impress them with your kitchen skills while also remaining very easy to make. 

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

Grains and Cereals

– Rice Krispies cereal

– Quick-cooking oats

– Old-fashioned oats

– Steel cut oats

– Bisquick reduced-fat baking mix

– Self-rising flour

– All-purpose flour

– White rice

– Bread (day-old)

– Crescent rolls

– Whole wheat sandwich thins

– Flatout Light Original Flatbreads

Baking and Sweeteners

– Brown sugar

– Dark corn syrup

– Light corn syrup

– Honey

– Vanilla extract

– Lemon cake mix

– Baking powder

– Baking soda

– Cocoa powder

– Zero-calorie sweetener

– Granulated sugar

– Maple syrup

Dairy and Eggs

– Greek yogurt (plain and lemon flavored)

– Skim milk

– Eggs

– Egg whites

– Half & half cream

– Cheddar cheese

– Swiss cheese

– Eggnog

– Almond milk

– Feta cheese

– The Laughing Cow Queso Fresco & Chipotle cheese

Meats and Proteins

– Ham

– Turkey breakfast sausage

– Ground turkey

– Chicken (breasts and ground)

– Pork (ground, lean)

– Prosciutto

– Turkey breast

Fruits and Vegetables

– Apples

– Lemon

– Blueberries

– Cranberries (dried)

– Raisins

– Onions

– Green pepper

– Red pepper

– Orange bell pepper

– Cauliflower

– Broccoli

– Corn (frozen and canned)

– Black beans

– Tomatoes (fresh and canned)

– Celery

– Carrots

– Peas

– Scallions

– Garlic

– Sweet potato

– Brussels sprouts

– Cucumber

– Arugula

– Grape tomatoes

– Avocado

Canned and Jarred Goods

– Peanut butter

– Creamed corn

– Cream of chicken soup

– Alfredo sauce

– Marinara sauce

– Tomato paste

– Applesauce

– Chickpeas

– Olives

Spices and Seasonings

– Cinnamon

– Salt

– Black pepper

– Garlic powder

– Onion powder

– Oregano

– Nutmeg

– Taco seasoning

– Ginger

– Turmeric

– Paprika

– Allspice berries

– Dill seeds

– Cumin

– Southwest seasoning

– Chili powder

Nuts and Seeds

– Almonds

– Pumpkin seeds

– Sesame seeds

Oils and Vinegar

– Olive oil

– Canola oil

– Apple cider vinegar

Misc

– Chocolate chips

– Ginger snap cookies

– Molasses

– Orange juice

– Coffee

– Cornstarch

– Pomegranate arils

– Cooking spray

– Soy sauce

– Mayonnaise (light)

– Stone ground mustard

– Frank’s Hot Sauce

– Panko breadcrumbs

– Italian seasoned breadcrumbs

Frozen

– Hash browns

– Cherries

Zero Point Snacks (Anytime of Day) 

Jello Grapes

Chocolate Greek Yogurt

Orange Creamsicle Treat

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. Dedicate a few hours on the weekend to prepare large batches of versatile ingredients like grilled chicken, roasted vegetables, and whole grains. Store these in portioned containers in the fridge or freezer. During the busy week, you can quickly assemble meals by mixing and matching these pre-cooked elements, saving significant time and effort.
  2. Focus on recipes that can be prepared in a single pot, pan, or sheet tray. These dishes not only minimize cleanup but often allow for hands-off cooking. Try sheet pan fajitas, skillet lasagna, or one-pot soups. You can prep the ingredients in advance and simply toss everything together when it’s time to cook, freeing up your evening for holiday preparations.
  3. The Instant Pot and slow cooker appliances are perfect for busy pre-holiday schedules. In the morning, add your ingredients to the slow cooker for a ready-to-eat dinner when you return home. Or use an Instant Pot for quick, hands-off cooking of typically time-consuming dishes like stews or rice-based meals. Prep ingredients the night before to make morning assembly even faster.

Download this PDF to dive into a week of mouthwatering recipes that prove healthy eating can be both delicious and festive. 

About Meag

Health and Wellness Writer. B.S. Dietetics. Le Cordon Bleu Graduate. 10+ years of experience in the fitness and nutrition industry!

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