This week mixes cozy chilis and soups with a few lighter dinners, plus make-ahead breakfasts so mornings stay easy. Most dinners double as lunch the next day, which keeps cooking to a minimum.
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 October 11th
B: Weight Watchers Spring Veggie Breakfast Casserole (4 points)
L: Cajun White Chicken Chili (3 points)
D: Healthy Sweet and Sour Chicken (2 points)
Dessert: Weight Watchers Red Velvet Bars (1 point)
Total WW Points: 10
Notes: The breakfast casserole makes a full pan, so Monday’s breakfast is already done. The chili freezes well, so double it if you want an easy lunch later in the week.
Weight Watchers Meal Plan MONDAY October 12th
B: Leftover Spring Veggie Breakfast Casserole
L: Mexican Street Corn Soup (6 points)
D: Chicken Enchilada Stuffed Poblano Peppers (3 points)
Dessert: Weight Watchers Lemon Cheesecake Bars (4 points)
Total WW Points: 13
Notes: Monday is the highest-point day of the week, so save the lemon bars for after dinner and skip them if you’re running tight.
Free Weight Watchers Meal Plan TUESDAY October 13th
B: Weight Watchers Egg Muffins with Spinach and Feta (2 points)
L: Leftover Cajun White Chicken Chili
D: Leftover Chicken Enchilada Stuffed Poblano Peppers
Dessert: Leftovers
Total WW Points: 2+
Notes: A leftovers day on purpose. The egg muffins freeze well, so bake a double batch and they’re grab-and-go through Thursday.
Free Weight Watchers Meal Plan WEDNESDAY October 14th
B: Huevos Motulenos (3 points)
L: Leftover Mexican Street Corn Soup
D: Healthy Beef Noodles (5 points)
Dessert: Leftover Lemon Cheesecake Bars
Total WW Points: 8+
Notes: Huevos Motulenos is a Mexican-style breakfast that feels like brunch but comes together on a weekday.
Free Weight Watchers Meal Plan THURSDAY October 15th
B: Leftover Egg Muffins
L: Leftover Healthy Beef Noodles
D: Healthy Pesto Pasta (4 points)
Dessert: Hot Chocolate Mug Cake (4 points)
Total WW Points: 8+
Notes: The mug cake takes about two minutes, a good answer to a late-night sweet craving.
Free Weight Watchers Meal Plan FRIDAY October 16th
B: Weight Watchers Sticky Buns (5 points)
L: Leftover Healthy Pesto Pasta
D: Healthy Chicken Stir Fry (1 point)
Dessert: Leftover Red Velvet Bars
Total WW Points: 6+
Notes: Sticky buns for a Friday treat, then a quick stir fry that’s only 1 point.
Free Weight Watchers Meal Plan SATURDAY October 17th
B: Leftover Sticky Buns
L: Leftover Healthy Chicken Stir Fry
D: Healthy Sweet and Sour Chicken (2 points)
Dessert: Leftovers
Total WW Points: 2+
Notes: Repeating the sweet and sour chicken on purpose. It’s a favorite, and Saturday is a good day for a second round.
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
- Ground chicken or turkey
- Lean ground beef
- Eggs
- Egg whites
- Canned white beans (great northern)
Dairy
- Nonfat plain Greek yogurt
- Shredded reduced-fat cheese (Mexican blend and cheddar)
- Feta cheese
- Fat-free cream cheese
- Light sour cream
- Grated parmesan cheese
- Skim or fat-free milk
Fresh Produce
- Poblano peppers
- Bell peppers
- Spinach
- Broccoli
- Zucchini
- Corn (fresh or frozen)
- Yellow onions
- Garlic cloves
- Fresh ginger
- Cherry tomatoes
- Lemons
- Limes
- Fresh cilantro
- Fresh basil
- Jalapenos
Pantry Staples
- Chicken broth
- Canned diced tomatoes
- Green enchilada sauce
- Low-sodium soy sauce
- Pineapple chunks (canned)
- Whole wheat pasta
- Egg or rice noodles
- Pesto (or ingredients to make it)
- Refrigerated biscuit dough
- Cocoa powder
- Red velvet cake mix
- Cooking spray
- Olive oil
- Flour
- Sweetener
Seasonings & Spices
- Salt
- Black pepper
- Cajun seasoning
- Chili powder
- Ground cumin
- Garlic powder
- Onion powder
- Smoked paprika
- 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 breakfast casserole and a double batch of egg muffins on Sunday, and breakfast is handled through Thursday.
- Cook the chili and the stuffed poblano peppers early in the week. Both reheat well and cover three lunches and dinners.
- 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.
