The first week of November calls for cozy soups, stews and one-pot dinners. This plan keeps breakfasts make-ahead and builds lunches around leftovers, so most of the cooking happens early in the week.
Scroll down for the full day-by-day plan, the grocery list, and a few prep tips to make the week easier. Let’s get into it!
Free Weight Watchers Meal Plan SUNDAY November 1st
B: Air Fryer Frittata (3 points)
L: Cabbage Soup (1 point)
D: Chicken Rogan Josh (2 points)
Dessert: Weight Watchers Rice Krispie Treats (2 points)
Total WW Points: 8
Notes: The cabbage soup makes a big pot, so Monday’s lunch is already done. The frittata keeps for a few days if you want an extra breakfast.
Weight Watchers Meal Plan MONDAY November 2nd
B: Weight Watchers Cranberry Pecan Muffins (3 points)
L: Leftover Cabbage Soup
D: Grandma’s Classic Swiss Steak (2 points)
Dessert: Leftover Rice Krispie Treats
Total WW Points: 5+
Notes: Swiss steak is a classic comfort dish that cooks low and slow, so it fits a busy Monday.
Free Weight Watchers Meal Plan TUESDAY November 3rd
B: Leftover Cranberry Pecan Muffins
L: Leftover Swiss Steak
D: Seco de Pollo (Ecuadorian Chicken Stew) (1 point)
Dessert: Leftovers
Total WW Points: 1+
Notes: Seco de pollo is a hearty one-pot stew, a nice change of flavor midweek.
Free Weight Watchers Meal Plan WEDNESDAY November 4th
B: TikTok Egg Boils (2 points)
L: Black Eyed Pea Soup (1 point)
D: Leftover Seco de Pollo
Dessert: Leftovers
Total WW Points: 3+
Notes: The egg boils are an easy make-ahead breakfast. Boil a batch and you’re set for two mornings.
Free Weight Watchers Meal Plan THURSDAY November 5th
B: Leftover TikTok Egg Boils
L: Leftover Black Eyed Pea Soup
D: Fish in Papillote (1 point)
Dessert: Leftovers
Total WW Points: 1+
Notes: Fish in papillote cooks in parchment in about 15 minutes, with almost no cleanup.
Free Weight Watchers Meal Plan FRIDAY November 6th
B: Leftover Cranberry Pecan Muffins
L: Weight Watchers Egg Roll in a Bowl (1 point)
D: Weight Watchers Cheesy Gnocchi Casserole (5 points)
Dessert: Leftover Rice Krispie Treats
Total WW Points: 6+
Notes: Friday’s gnocchi casserole is the cozy splurge, and the egg roll bowl keeps lunch fast and light.
Free Weight Watchers Meal Plan SATURDAY November 7th
B: Leftovers
L: Leftover Egg Roll in a Bowl
D: Chicken Marengo (4 points)
Dessert: Leftovers
Total WW Points: 4+
Notes: A relaxed Saturday. Chicken Marengo is an easy one-pot dinner to end the week on.
Check your pantry and fridge for any of these listed items before heading to the grocery store.
Grocery List
Meat & Protein
- Boneless skinless chicken breasts
- Boneless skinless chicken thighs
- Lean beef round steak
- Ground chicken or turkey
- White fish fillets (cod or tilapia)
- Eggs
- Egg whites
Dairy
- Nonfat plain Greek yogurt
- Shredded reduced-fat mozzarella
- Grated parmesan cheese
- Skim or fat-free milk
- Light butter substitute
- Reduced-fat cream cheese
Fresh Produce
- Green cabbage
- Coleslaw mix
- Carrots
- Celery
- Yellow onions
- Garlic cloves
- Fresh ginger
- Bell peppers
- Mushrooms
- Tomatoes
- Zucchini
- Lemons
- Fresh parsley
- Green onions
- Spinach
Pantry Staples
- Chicken broth
- Beef broth
- Canned diced tomatoes
- Canned black-eyed peas
- Canned tomato sauce
- Cranberries (dried)
- Chopped pecans
- Gnocchi
- Rice (brown or cauliflower)
- Crisp rice cereal
- Mini marshmallows
- Flour
- Sweetener
- Soy sauce
- Cooking spray
- Olive oil
Seasonings & Spices
- Salt
- Black pepper
- Curry powder
- Garam masala
- Ground cumin
- Garlic powder
- Onion powder
- Smoked paprika
- Dried thyme
- Dried oregano
- Ground cinnamon
- Vanilla extract
Zero Point Snacks (Anytime of Day)
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:
- Bake the frittata and the cranberry pecan muffins early in the week, and breakfast is handled through Tuesday.
- The cabbage soup and the black eyed pea soup both freeze well, so make a full pot and portion out lunches.
- Lunch is mostly leftovers by design, so check the fridge Wednesday night before you shop for anything extra.
Visit the full recipe index any time you want to swap in a different favorite, or browse more Weight Watchers meal plans for past weeks.
