FREE 7-Day WW Meal Plan September 8th-14th

If you’re on a mission to embrace a healthy autumn, like me, then join me in this week’s WW September Meal Plan. I know firsthand how challenging it can be to make lasting changes to your eating habits. I’ve created this easy-to-follow meal plan, tailored to Weight Watcher’s points, to help simplify your fall food into a nutritious and balanced diet.

From satisfying breakfasts that’ll give you the energy to tackle the day, to flavorful dinners that’ll have you looking forward to mealtime and wholesome snacks to keep you going in between, this 7-day plan is nutrient-dense! Whether you’re a seasoned WW member or just starting out this free meal plan is the perfect tool to help you stay on track, save time on meal planning, and discover exciting new recipes that will make your taste buds dance with joy. You’ll find that most of these recipes are zero points per serving, leaving you plenty of points room to add in your favorite desserts or snacks. 

WW Meal Plan SUNDAY September 8

B: Breakfast Bowls (4 points)

L:  Protein, Fruit & Veggie Bistro Box (0 points)

D: Dump and Bake Salsa Chicken (0 points) + points for rice or potatoes

Dessert: Lemon Meringue Cookies (0 points)

Total WW Points: 4+

Notes: This dump-and-bake salsa chicken makes dinner so easy. And the bistro box lunch is perfect for being on the go. 

WW Meal Plan MONDAY September 9

B: DYI Just Crack An Egg (0 points)

L: Buffalo Chicken Lettuce Wraps (0 points)

D: Slow Cooker Pepperoncini Chicken (0 points) + Sweet Potatoes (2-4 points)

Dessert: Banana Souffle (0 points)

Total WW Points: 2-4+

Notes: The only points are coming from the sweet potatoes, so feel free to have enough to fill you up! 

WW Meal Plan TUESDAY September 10

B: Chorizo and Egg Casserole (0 points)

L: Greek Chickpea Salad (0-1 point)

D: Asian Chicken Soup (0 points)

Dessert: Chocolate Chip Pumpkin Bars (2 points)

Total WW Points: 3+

Notes: Serve the Asian Chicken Soup over a bowl of rice if you need something a bit more filling. This day has plenty of room to add some points. 

WW Meal Plan WEDNESDAY September 11

B: Apple Cinnamon Wonder Whip + Fruit (0 points)

L: The Perfect Buddha Bowl (2 points)

D: Chipotle Chicken Casserole (0 points)

Dessert: Pumpkin Oatmeal Cookies (2 points)

Total WW Points: 4

Notes: I love a good hearty bowl for lunch, and this Buddha bowl is delicious. It’s also customizable to your own preferences. 

WW Meal Plan THURSDAY September 12

B: Fried Egg Turkey “Sandwich” (0 points)

L: Fat Free Dal Tadka (0 points)

D: Slow Cooker Pumpkin Chili (0 points)

Dessert: Pumpkin Spice Cheesecake (9 points)

Total WW Points: 9

Notes: It’s time to start the pumpkin craze! It’s a zero point food on WW, so it’s perfect for increasing the nutrients in your food. 

WW Meal Plan FRIDAY September 13

B: Marvelous Egg Muffins (0 points)

L: WW Chicken Mole (5 points)

D: Chili Salmon with Mango Salsa (1 point) + points for rice 

Dessert: Strawberry Rhubarb Crisp (4 points)

Total WW Points: 10+ 

Notes: A strawberry rhubarb crisp is the perfect way to move from summer fruit to fall comfort dessert. It’s amazing during a cool fall evening. 

WW Meal Plan SATURDAY September 14

B: Breakfast Scones (3 points) + Boiled eggs (0 points)

L: Blackened Fish Tacos (5 points)

D: Homemade WW Pizza (3 points per slice)

Dessert: Raspberry Poke Cake (4 points)

Total WW Points: 15 

Notes: Feel free to move any of these meals to the other low-point days if you need lower points for this day. 

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:

– Potatoes

– Onion

– Red pepper

– Orange pepper

– Zucchini

– Sweet potato

– Apple

– Romaine lettuce

– Kale

– Baby spinach

– Mushrooms

– Tomatoes

– Basil

– Peas

– Broccoli

– Cauliflower

– Baby carrots

– Grapes

– Lemon

– Celery

– Garlic

– Peach

– Mango

– Cilantro

– Jalapeño pepper

– Lime

– Red cabbage

– Corn

– Cherry tomatoes

– Strawberries

– Rhubarb

Meat/Poultry:

– Ground turkey

– Bacon

– Ham

– Chicken breast

– Rotisserie chicken

– Salmon

Dairy:

– Eggs

– Reduced-fat Mexican cheese

– Almond milk

– Cheddar cheese

– Non-fat Greek yogurt

– Parmesan cheese

– Feta cheese

– Light butter substitute

– Skim milk

– Light cream cheese

– Fat-free cool whip

Canned Goods:

– Chickpeas

– Black beans

– Petite diced tomatoes

– Pumpkin puree

– Kidney beans

– Great Northern beans

– Tomato sauce

– Diced green chiles

– Pepperoncinis

Grains/Pasta/Bread:

– Self-rising flour

– All-purpose flour

– Quick oats

– Graham crust

– Rice

Condiments/Sauces/Oils:

– Extra virgin olive oil

– Apple cider vinegar

– Salsa

– Cajun seasoning

– Chipotle paste

– Honey

– Pizza sauce

– White vinegar

– Worcestershire sauce

– Mustard

Spices/Seasonings:

– Garlic powder

– Salt

– Black pepper

– Onion powder

– Chili powder

– Cumin

– Coriander

– Oregano

– Paprika

– Cinnamon

– Crushed red pepper

– Fennel seeds

– Italian seasoning

– Ginger root

– Turmeric

– Garam masala

– Ancho chili powder

– Thyme

– Dried basil

– Taco seasoning

– Dried parsley

– Baking powder

– Baking soda

– Pumpkin pie spice

Misc:

– Chicken broth

– Cayenne pepper sauce (Frank’s)

– Red lentils (masoor dal)

– Yellow moong dal (split mung beans) or yellow split peas

– Chocolate chips

– Powdered monk fruit allulose blend

– Vanilla extract

– Zero-calorie sweetener (cup-for-cup sugar substitute)

– Lemon juice

– Zero-sugar, low-calorie raspberry Jello powder

– Cornstarch

– Slivered almonds

– Raisins

– Stevia packets

– Brown sugar

– Unsweetened apple sauce

Zero Point Snacks (Anytime of Day) 

Zero Point Snack Box

Strawberry Froyo

Non-fat Greek Yogurt + Berries

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. One of the biggest game-changers for me has been dedicating some time on the weekends to batch cooking. I’ll pick a few staple recipes, like a hearty chili or a big batch of quinoa, and cook enough to last me throughout the week. Having these ready-to-go ingredients on hand makes assembling healthy meals a breeze, even on the busiest of days. Trust me, your future self will thank you for the time and effort you put in upfront!

2. Another meal prep hack I swear by is choosing ingredients that can be used in multiple dishes. For example, I’ll often grill up a big batch of chicken breasts that I can then slice and use in salads, wraps, or as a topping for my favorite grain bowls. The same goes for veggies – I’ll chop up a variety and store them in the fridge, ready to be tossed into omelets, stir-fries, or as a quick and healthy snack. By getting creative with your ingredients, you’ll never get bored with your meal prep routine!

3. One mistake I made early on in my meal prep journey was focusing solely on main meals and neglecting snacks. I quickly learned that having healthy snacks on hand is just as important as prepping lunches and dinners. Now, I always make sure to portion out nutrient-rich snacks like fresh fruit, veggies with hummus, or a handful of nuts to keep me satisfied between meals. By being prepared with wholesome snack options, I’m less likely to reach for those tempting office donuts or vending machine treats.

Download this PDF to experience the benefits of a well-structured, nutritious meal plan, and feel the difference it makes in energy levels, confidence, and overall outlook on life!