Welcome to the latest free 7-Day WW Meal Plan, covering October 6th through 12th! As the autumn season settles in, this week-long menu embraces the flavors of fall while keeping you on track with your wellness goals. Whether you’re new to Weight Watchers or a seasoned pro, this meal plan takes the guesswork out of your daily meals, allowing you to focus on enjoying delicious, satisfying food without compromising your progress.
In this guide, you’ll find a full week of balanced and flavorful meals, complete with Point values and easy-to-follow recipes. From warm, comforting breakfasts to hearty dinners and smart desserts, each day is designed to keep you energized and satisfied. This meal plan incorporates a variety of nutritious ingredients and cooking methods, ensuring you’ll never feel bored or deprived. Plus, I’ve included some seasonal favorites that capture the essence of October without breaking your Point bank. Let’s dive in!
WW Meal Plan SUNDAY October 6
B: Eggs Benedict (7 points)
L: Roasted Butternut Squash Soup (1 point)
D: Chicken Pecan Salad (4 points)
Dessert: Pumpkin Pie Mousse (2 points)
Total WW Points: 14
Notes: Get the kids involved in the pumpkin pie mousse! It’s so easy to make, and they’ll love working in the kitchen with you.
WW Meal Plan MONDAY October 7
B: Apple Pie Parfait (4 points)
L: Spaghetti Carbonara (5 points)
D: Weight Watchers Gumbo (5 points)
Dessert: Angel Food Cake (4 points)
Total WW Points: 18
Notes: October is the perfect month to warm up with some gumbo! It doesn’t have to be heavy in calories and fat to be good, as you’ll find with this Weight Watchers recipe.
WW Meal Plan TUESDAY October 8
B: Breakfast Taquitos (2-4 points)
L: Corn Chowder (3 points)
D: Spiced Turkey and Butternut Squash Skillet (3 points)
Dessert: S’mores Brownies (3 points)
Total WW Points: 13
Notes: If you find that the corn chowder isn’t very filling, add a side of rotisserie chicken for some extra protein.
WW Meal Plan WEDNESDAY October 9
B: Avocado Toast (3 points)
L: Pork Bulgogi (4 points)
D: The Best Meatloaf (5 points)
Dessert: Bread Pudding (3 points)
Total WW Points: 15
Notes: Meatloaf is such a hearty dinner, making it perfect for a chilly October evening. The recipe is easy and delicious!
WW Meal Plan THURSDAY October 10
B: Oatmeal Blueberry Pancakes (2 points)
L: One Pot Cheesy Chili Mac (6 points)
D: Chicken Breast Stuffed with Mushrooms (3 points) + points for rice
Dessert: Maple Pecan Pinwheels (3 points)
Total WW Points: 14
Notes: You can make any side that you want for the chicken breast stuffed with mushrooms. I find I have plenty of points for something hearty like rice or quinoa. If you have leftover rice from the pork bulgogi, it’s a great addition.
WW Meal Plan FRIDAY October 11
B: Healthy Apple Scones (4 points)
L: Thanksgiving Turkey Burger (2 points)
D: Creamy White Chicken Chili (2 points)
Dessert: Caramel Pumpkin Poke Cake (5 points)
Total WW Points: 13
Notes: This caramel pumpkin poke cake is to die for. Make one for a friend while you’re at it – it’s a great holiday share!
WW Meal Plan SATURDAY October 12
B: Pumpkin Spice Muffins (4 points) + Boiled Eggs (0 points)
L: Skillet Chicken Pot Pie (6 points)
D: Instant Pot Broccoli Cheddar Soup (4 points)
Dessert: Apple Nut Crisp (3 points)
Total WW Points: 17
Notes: I love stocking the freezer with these pumpkin spice muffins. They make great breakfasts or snacks on the go.
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
– Apples
– Avocado
– Bananas
– Blueberries
– Broccoli
– Butternut squash
– Carrots
– Celery
– Corn (fresh or frozen)
– Garlic
– Grapes
– Green onions (scallions)
– Honeycrisp apple
– Lemon
– Lime
– Mushrooms
– Okra
– Onions (white, red, yellow)
– Pears
– Potatoes
– Red bell pepper
– Sage (fresh)
– Spinach (baby)
– Thyme (fresh)
– Tomatoes
– Zucchini
– Tarragon (fresh)
Meat and Poultry
– Bacon (Canadian)
– Chicken breast
– Ground beef (93% lean)
– Ground turkey (93% or 99% lean)
– Pork, ground
– Ham (smoked)
– Shrimp
– Turkey sausage (smoked, low fat)
Dairy and Eggs
– Butter (light)
– Buttermilk (low-fat)
– Cheddar cheese (50% reduced fat, sharp)
– Cool Whip (lite, fat-free or sugar-free)
– Cream cheese (light)
– Eggs
– Goat cheese
– Greek yogurt (non-fat)
– Half and half
– Milk (skim or non-fat)
– Mozzarella cheese (part-skim)
– Parmesan cheese
– Velveta cheese (reduced-fat)
Bakery
– Angel food cake mix
– Baguette
– Bread (low-point or whole grain)
– Crescent rolls (Pillsbury, reduced fat)
– English muffins (whole grain)
– Graham crackers
Pantry Items
– Almond butter
– Apple cider vinegar
– Applesauce (unsweetened)
– Baking powder
– Baking soda
– Brown sugar (light)
– Cake mix (yellow, white, or spice)
– Caramel sauce (Smucker’s Sugar-free)
– Cashew milk (unsweetened)
– Chicken broth (low-sodium)
– Chocolate chips (Lily’s dark)
– Cocoa powder (unsweetened)
– Coconut flakes
– Cornstarch
– Dijon mustard
– Fish stock
– Flour (all-purpose and self-rising)
– Great Northern Beans
– Green chiles (canned, diced, mild)
– Jell-O (Vanilla, Sugar-Free, Fat-Free Instant Pudding)
– Kidney beans (red, canned)
– Ketchup (reduced sugar)
– Maple extract
– Maple syrup (light)
– Marshmallows (mini)
– Mayonnaise (light)
– Nuts (almonds, pecans, walnuts)
– Oats (old fashioned or quick cooking)
– Olive oil
– Peas (frozen)
– Pumpkin puree (canned)
– Raisins
– Red wine vinegar
– Sesame oil
– Sesame seeds
– Soy sauce
– Stuffing mix (boxed)
– Sugar substitute (zero-calorie, e.g., monk fruit powder with erythritol)
– Tomato paste
– Tomato sauce (canned)
– Tomatoes (canned, diced)
– Vanilla extract
– Vegetable oil
– Vinegar (white)
– White wine
– Worcestershire sauce
Pasta and Grains
– Macaroni (wheat)
– Pasta shells (small)
– Spaghetti (whole wheat)
Spices and Seasonings
– Bay leaves
– Black pepper
– Cayenne pepper
– Pumpkin seeds
– Salt (kosher)
– Thyme (dried)
– Rosemary (dried)
– Cinnamon
– Chili powder
– Cumin
– Garlic Powder
– Lawry’s Seasoned Salt
– Nutmeg
– Onion powder
– Oregano (dried)
– Paprika (smoked)
– Pumpkin pie spice
Zero Point Snack (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:
- Embrace batch cooking of hearty soups and stews: Cold weather calls for warming, comforting meals. Dedicate a few hours on the weekend to make large batches of nutrient-rich soups, stews, or chilis. These dishes often taste even better after a day or two as flavors meld, making them perfect for meal prep. Portion them into individual containers for easy grab-and-go lunches or quick dinners throughout the week. Not only will this save you time, but it’ll also ensure you always have a warming meal ready to heat up.
- Utilize your slow cooker or Instant Pot: These appliances are invaluable for winter meal prep. You can set them up in the morning with ingredients for a wholesome meal that’ll be ready by dinnertime. Try making big batches of pulled chicken, beef stew, or vegetarian chili. These can be used in various ways throughout the week – in sandwiches, over rice, or with a side of roasted vegetables. The bonus? Your home will smell amazing all day long.
- Prep freezer-friendly meals: Take advantage of your freezer to extend the life of your meal prep. Casseroles, lasagnas, and pot pies are excellent choices for freezer meals. Prepare these in disposable aluminum trays or freezer-safe containers, and you’ll have homemade “TV dinners” ready for those evenings when you’re too tired to cook. Just remember to label each container with the contents and date. This approach not only saves time but also reduces food waste and provides variety in your meal options.
Ready to dive into a week of tasty, points-friendly options that celebrate the best of autumn? Download the PDF to explore this free meal plan that proves eating well and reaching your goals can go hand in hand, even during the cozy comfort food season!
