We’re hitting that sweet spot in October where the novelty of fall hasn’t worn off yet, but you’re starting to crave more substance in your meals. This week’s plan is built around what I call “cozy without the crash” eating. You know those meals that make you feel genuinely satisfied instead of just full? That’s what we’re going for here. Think hearty soups that don’t leave you hungry an hour later, and comfort foods that actually give you energy instead of stealing it.
I’ve noticed this is usually when people start reaching for heavier foods but then feel sluggish all afternoon. So every recipe this week has been tested for that “warm hug” feeling without the energy dip. We’re sneaking in some immune-boosting ingredients because let’s be honest, everyone around you is probably starting to sniffle. The breakfasts will keep you full until lunch, the lunches won’t have you crashing at 3 PM, and the dinners are substantial enough that you won’t be prowling the kitchen at 9 PM looking for something more. Plus, I’ve included some one-pot options because who has time for a sink full of dishes when the days are getting shorter?
Free WW Meal Plan SUNDAY October 12th
B: Air Fryer Frittata (3 points)
L: WW Jambalaya (2 points)
D: Cajun White Chicken Chili (3 points)
Dessert: Brownie Mug Cake (5 points)
Total WW Points: 13
Notes: This Cajun white chicken chili is a new recipe to DMS, so if you haven’t tried it, it’s a must make! And I would make sure to cook a large batch so that you have leftovers for this week.
Free WW Meal Plan MONDAY October 13th
B: Pumpkin Bread (2 points) + Boiled Eggs (0 points)
L: Fiesta Lime Chicken (4 points)
D: Easy Air Fryer Meatloaf (5 points)
Dessert: Dutch Apple Pie (3 points)
Total WW Points: 14
Notes: Mondays are hard enough, so you know what makes them great? Pumpkin bread for breakfast. And if you pair it with some boiled eggs, you’ve got a balanced meal!
Free WW Meal Plan TUESDAY October 14th
B: Sweet Potato Pancakes (6 points)
L: Chicken Scarpariello (2 points)
D: Black Eyed Pea Soup (1 point)
Dessert: Sweet Potato Cake (5 points)
Total WW Points: 14
Notes: Black eyed pea soup is comforting and packed with protein. And since it’s just 1 point, it’s an amazing WW option!
Free WW Meal Plan WEDNESDAY October 15th
B: Tortilla Quiche Bake (3 points)
L: Leftovers
D: Wild Rice Chicken Soup (2 points)
Dessert: Snickerdoodle Bars (5 points)
Total WW Points: 10+
Notes: I suggest some of that Cajun White Chicken Chili for lunch today! When soup sits overnight, the flavors meld together so leftovers get better with time.
Free WW Meal Plan THURSDAY October 16th
B: Leftovers
L: Vegetarian Black Bean Chili (0 points)
D: Grandma’s Classic Swiss Steak (2 points)
Dessert: Tiramisu (5 points)
Total WW Points: 7+
Notes: Yes, this vegetarian black bean chili is zero points! It may be your new go to recipe for the winter. And of course, you can always add some lean ground beef or ground chicken if you do need some meat!
Free WW Meal Plan FRIDAY October 17th
B: Brown Sugar Oat Coffee Cake (5 points)
L: Lemon Butter Spaghetti (6 points)
D: Leftovers
Dessert: Chocolate Chip Cookies (3 points)
Total WW Points: 14
Notes: This coffee cake is unique because of its topping in particular. Rather than having a typical streusel topping, it has a mixture made of cinnamon, oats, brown sugar, and honey, which turns perfectly crispy and resembles granola.
Free WW Meal Plan SATURDAY October 18th
B: Spinach Sun Dried Tomato Egg Muffin (2 points)
L: Chicken Caesar Pasta Salad (3 points)
D: Mexican Beef Stew (5 points)
Dessert: Leftovers
Total WW Points: 10+
Notes: This Mexican Beef Stew is another must make! It’s a hearty, slow-cooked dish with tender pieces of lean beef, red kidney beans, and a rich assortment of vegetables, all simmered slowly in a tomato-based sauce.
Check your pantry and fridge for any of these listed items before heading to the grocery store.
Grocery List
Proteins
- Lean ground beef
- Beef (chuck roast or top round)
- Boneless chicken breasts
- Bone-in chicken breasts
- Andouille sausage or smoked turkey sausage
- Lean turkey sausage
- Turkey ham (smoked, low-fat)
- Large shrimp
- Eggs
- Anchovy paste
Dairy & Refrigerated
- Plain nonfat Greek yogurt
- Part-skim ricotta cheese
- Fat-free cottage cheese
- Fat-free mozzarella cheese
- Low-fat cheddar cheese
- Parmesan cheese
- Feta cheese
- Skim milk or Fat-free milk
- Light butter substitute
- Fat-free cool whip
Fresh Produce
- Onions (white, medium, large)
- Bell peppers (red, green, yellow)
- Celery stalks
- Carrots
- Garlic cloves
- Granny Smith apples
- Limes
- Fresh lemon
- Tomatoes (regular, cherry tomatoes)
- Potatoes
- Sweet potatoes
- Cauliflower florets
- Mixed lettuce leaves
- Fresh spinach leaves
- Green beans
- Peas
- Mushrooms
- Cilantro
- Basil
- Parsley
- Rosemary
Pantry/Dry Goods
- All-purpose flour
- Self-rising flour
- Whole wheat flour
- Cornstarch
- Rolled oats and/or Quick oats
- Long-grain rice
- Wild rice
- Whole grain spaghetti
- Fusilli pasta
- Ladyfingers (biscuit or cake)
- Seasoned bread crumbs
- Croutons
Canned/Jarred Goods
- White beans
- Red kidney beans
- Black-eyed peas
- Black beans
- Chicken broth, Beef broth, Vegetable broth, and/or Seafood broth
- Marinara sauce (no sugar added, sugar-free)
- Tomato sauce
- Tomato paste
- Fire-roasted tomatoes with green chiles
- Sun-dried tomatoes
- Pumpkin puree
- Sweet potato puree
- Unsweetened applesauce
Oils & Condiments
- Olive oil
- Vegetable oil
- Ketchup
- BBQ sauce
- Soy sauce
- Worcestershire sauce
- Yellow mustard
- Red wine vinegar
- White vinegar
- Lime juice
Spices & Seasonings
- Cajun seasoning mix
- Smoked paprika
- Cayenne pepper
- Taco seasoning
- Italian seasoning
- Adobo All Purpose Spice
- Ground cumin
- Chili powder
- Chipotle peppers in adobo
- Garlic powder
- Ground cinnamon
- Ground cloves
- Ground nutmeg
- Dried ginger
- Dried oregano
- Ground allspice
- Pumpkin pie spice
- Bay leaves
- Salt
- Black pepper
- Red pepper flakes
Sweeteners & Extracts
- Granulated sugar
- Brown sugar
- Brown sugar substitute
- Stevia, Splenda, Zero-calorie sweetener, or Monk fruit with erythritol
- Pure maple syrup
- Organic honey
- Vanilla extract
Baking
- Baking powder
- Baking soda
- Cream of tartar
- Unsweetened cocoa powder
- Dark baking chocolate chips (sugar-free)
- Mini chocolate chips
- Sugar-free Jello vanilla pudding
- Sugar-free cheesecake jello powder
Beverages
- Espresso or strong coffee
- Unsweetened plain almond milk
Tortillas & Wraps
- Low-point burrito-sized tortillas
20 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:
- Dedicate one evening to making “soup foundations.” Sauté big batches of diced onions, celery, and carrots until they’re golden and sweet, then freeze them in portions. These aromatic bases can be tossed into any pot with broth and protein for an instant soup that tastes like it simmered all day. You’ll thank yourself on those busy weeknights when you want something cozy but only have 20 minutes.
- Prep your proteins with maximum flexibility in mind. Season and partially cook chicken breasts, ground turkey, or firm tofu, then store them ready to finish in whatever sauce or seasoning matches your Monday mood versus your Friday energy level. This way you’re not locked into eating the same thing all week, but you’re also not starting from scratch every night.
- Make friends with sheet pan prep but think beyond basic roasted vegetables. Toss different vegetables with complementary seasonings on separate sections of the same pan. Roast them all together but store separately, so you can mix and match throughout the week. Brussels sprouts with balsamic, sweet potatoes with smoked paprika, and cauliflower with curry powder give you three different flavor profiles from one prep session.
Download this PDF to dive into a week of mouthwatering recipes that prove healthy eating can be both delicious and festive.
