This week leans on a few make-ahead breakfasts (muffins and cinnamon rolls that hold up for days), a couple of slow cooker dinners that basically cook themselves, and desserts that lean into fall flavors like apple and pumpkin.
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 4th
B: Kodiak Pumpkin Muffins (0 points)
L: Buffalo Chicken Salad (3 points)
D: Weight Watchers Beef and Broccoli (4 points)
Dessert: Weight Watchers Apple Crisp (2 points)
Total WW Points: 9
Notes: The pumpkin muffins are zero points and freeze well, so make a double batch now and you’ve got breakfast covered most of the week.
Weight Watchers Meal Plan MONDAY October 5th
B: Leftover Kodiak Pumpkin Muffins
L: Buffalo Chicken Chili (1 point)
D: Firecracker Chicken (4 points)
Dessert: Banana Bread (3 points)
Total WW Points: 8
Notes: Make the chili in the slow cooker before work and it’s ready by the time lunch rolls around.
Free Weight Watchers Meal Plan TUESDAY October 6th
B: Low Calorie Blueberry Muffins (2 points)
L: This Lentil Soup (0 points)
D: Healthy Swedish Meatballs (2 points)
Dessert: Leftovers
Total WW Points: 4
Notes: The lentil soup is zero points and freezes beautifully, so double the batch for an easy lunch later in the week too.
Free Weight Watchers Meal Plan WEDNESDAY October 7th
B: Weight Watchers Friendly Apple Pancakes (1 point)
L: Weight Watchers Chicken Pasta Salad (4 points)
D: Chicken and Chickpea Curry (2 points)
Dessert: Chocolate Chip Cookies (4 points)
Total WW Points: 11
Notes: Make extra curry tonight on purpose — it reheats well and covers Thursday’s lunch with zero extra effort.
Free Weight Watchers Meal Plan THURSDAY October 8th
B: Two Ingredient Dough Cinnamon Rolls (2 points)
L: Leftover Chicken and Chickpea Curry
D: Weight Watchers Chicken Noodle Soup (1-2 points)
Dessert: Leftovers
Total WW Points: 3+
Notes: Start the chicken noodle soup in the slow cooker in the morning so it’s hands-off the rest of the day.
Free Weight Watchers Meal Plan FRIDAY October 9th
B: Leftover Two Ingredient Dough Cinnamon Rolls
L: Weight Watchers Baked Potato Soup (5 points)
D: Weight Watchers Shrimp Scampi (3 points)
Dessert: Cheesecake Fluff (3 points)
Total WW Points: 11
Notes: Shrimp scampi comes together in under 20 minutes, a good pick for a Friday night when cooking motivation is low.
Free Weight Watchers Meal Plan SATURDAY October 10th
B: Leftovers
L: Leftover Weight Watchers Baked Potato Soup
D: Mexican Chicken Adobo (4 points)
Dessert: Leftovers
Total WW Points: 4+
Notes: A low-effort Saturday on purpose — a good chance to use up what’s left in the fridge before next week’s grocery run.
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 or thighs
- Ground chicken or turkey
- Shrimp
- Flank steak or sirloin (for beef and broccoli)
- Eggs
- Canned lentils (or dried)
- Canned chickpeas
Dairy
- Nonfat plain Greek yogurt
- Shredded reduced-fat cheddar cheese
- Fat-free cream cheese
- Light butter substitute
- Skim or fat-free milk
- Reduced-fat parmesan cheese
Fresh Produce
- Broccoli florets
- Carrots
- Celery
- Yellow onions
- Garlic cloves
- Russet potatoes
- Apples
- Bananas
- Blueberries
- Fresh parsley
- Fresh ginger
- Lemons
- Mixed salad greens
Pantry Staples
- Canned pumpkin puree
- Low-sodium soy sauce
- Chicken broth
- Egg noodles
- Pasta (for chicken pasta salad)
- Buffalo sauce
- Crushed red pepper flakes
- Curry powder
- Rolled oats
- Light pancake mix or baking mix
- Refrigerated crescent or biscuit dough (for cinnamon rolls)
- Sugar-free cheesecake pudding mix
- Chocolate chips
- Olive oil
- Cooking spray
Seasonings & Spices
- Salt
- Black pepper
- Ground cinnamon
- Garlic powder
- Onion powder
- Smoked paprika
- Chili powder
- Dried oregano
- 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:
- Make the pumpkin muffins in a double batch on Sunday — they’re zero points, freeze well, and cover breakfast through Monday without any extra work.
- Two of this week’s dinners (the chicken noodle soup and the chili) are built for the slow cooker, so start them in the morning and let them run while you do everything else.
- Cook extra chicken and chickpea curry on Wednesday on purpose — Thursday’s lunch is just reheating leftovers, no new cooking required.
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.3 earlier steps
