This is usually the week when people start getting serious about their holiday game plan, and honestly, that’s smart. But instead of restriction mode, we’re going with “practice rounds.” These meals are designed to satisfy those deeper autumn cravings while keeping you feeling strong and confident. We’re talking about the kind of food that makes you excited for dinner at 10 AM. Everything this week has that “made with love” feeling, but without the Sunday afternoon food coma.
I’ve focused on recipes that taste indulgent but are actually working in your favor nutritionally. The goal is to prove to yourself that you can eat incredibly well without derailing your progress. We’ve got some seriously cozy pasta dishes, warming spice blends that make your house smell amazing, and vegetables prepared in ways that make them the star instead of the side thought. And yes, we’ve included some make-ahead options because life is about to get busy. Think of this week as building your confidence bank for the challenges ahead. When you know you can make food this satisfying while staying on track, the holiday season becomes a lot less intimidating.
WW Meal Plan SUNDAY October 5th
B: Sweet Potato Sausage Breakfast Casserole (2 points)
L: Chicken Parmesan Pie (7 points)
D: Doritos Casserole (5 points)
Dessert: Carrot Cake Donuts (3 points)
Total WW Points: 17
Notes: One of my favorite fall Sunday morning dishes is this sweet potato sausage breakfast casserole. It’s hearty, satisfying and brings in all the seasonal flavors.
Free WW Meal Plan MONDAY October 19th
B: Apple Cinnamon Muffins (2 points)
L: Pizza Stuffed Chicken Breast (4 points)
D: Leftovers
Dessert: Double Chocolate Banana Pudding Loaf (3 points)
Total WW Points: 9+
Notes: If you love the taste of pizza but need low carbs and high protein, why not have a chicken breast stuffed with pizza toppings? It’s perfect and filling.
Free WW Meal Plan TUESDAY October 20th
B: Cinnamon Roll Overnight Oats (8 points)
L: Buffalo Chicken Baked Potato (4 points)
D: Pizza Casserole (6 points)
Dessert: Sticky Buns (5 points)
Total WW Points: 23
Notes: Buffalo Chicken Baked Potato is delicious and filling, and the type of lunch you need if you’re meal prepping your work lunches for the week. It’s not super smelly when reheating – so your co-workers won’t hate you for your healthy meals.
Free WW Meal Plan WEDNESDAY October 21st
B: Pumpkin Cream Cheese Muffins (3 points)
L: Instant Pot Honey Mustard Chicken (2 points)
D: Ground Turkey Shepherd’s Pie (4 points)
Dessert: Black Forest Cake (5 points)
Total WW Points: 14
Notes: I love Shepherd’s pie in the fall and winter – it’s such a comforting meal. This one is made with ground turkey to keep it low in points.
Free WW Meal Plan THURSDAY October 22nd
B: Leftovers
L: Philly Cheesesteak Sliders (3 points)
D: Mini Cherry Pies (4 points)
Dessert: Zucchini Cannelloni (6 points)
Total WW Points: 13+
Notes: Flat out (unfortunately) doesn’t make wraps anymore but you can still make the Philly cheesesteak sliders with your favorite low carb wraps.
Free WW Meal Plan FRIDAY October 23rd
B: Pumpkin Spice Granola (2 points) + Nonfat Greek Yogurt (0 points)
L: Buffalo Chicken Quesadillas (8 points)
D: Miso Salmon (2 points)
Dessert: Leftovers
Total WW Points: 12+
Notes: Keep this pumpkin spice granola recipe in your back pocket because you can use it all year round. In the spring, just switch out the pumpkin spice for vanilla and cinnamon and you’ve got regular granola!
Free WW Meal Plan SATURDAY October 24th
B: Healthy Hashbrown Casserole (5 points)
L: Leftovers
D: Bacon Cheeseburger Pasta Bake (8 points)
Dessert: Apple Crumble (3 points)
Total WW Points: 16+
Notes: If you’re ending your week with a bacon cheeseburger pasta bake, you’re doing it right! It’s really simple to put together and with only 8 points per serving, you’ll stay within your health goals.
Check your pantry and fridge for any of these listed items before heading to the grocery store.
Grocery List
Proteins
- Salmon fillets
- 98% lean ground turkey
- 96% lean ground pork
- Extra lean ground beef
- Boneless skinless chicken breasts
- Sirloin strips
- Center cut bacon
- Turkey Italian sausage
- Light smoked turkey sausages
- Pepperoni slices
- Pork pepperoni
- Eggs
- Liquid egg whites
Dairy & Refrigerated
- Light cream cheese
- Skim milk
- Nonfat plain Greek yogurt
- Reduced fat shredded cheese
- Light mozzarella cheese
- Light provolone cheese
- Swiss cheese
- Light butter
- Fat-free whipped topping
- Unsweetened almond milk
- Coconut milk
- Light orange juice
Fresh Produce
- Carrots
- Ripe bananas
- Large apples
- Sweet potatoes
- Russet potatoes
- Small-medium potato
- Onions
- Red onion
- Green onions
- Red bell peppers
- Green bell pepper
- Garlic cloves
- Large zucchinis
- Swiss chard
- Basil leaves
Frozen Items
- Cherries
- Hash browns
- Peas and carrots
Pantry/Dry Goods
- All-purpose flour
- Oat flour
- White cake mix
- Rolled oats, Quick oats
- High fiber pasta
- Dry cellentani pasta
- Panko crumbs
- Bread crumbs
- Chia seeds
- Chopped nuts
- Chopped pecans
- Pumpkin seeds
- Raisins
Canned/Jarred Goods
- No sugar added chocolate pudding snack cups
- Pumpkin puree
- Unsweetened applesauce
- No-sugar-added cherry pie filling
- Sweet dark cherries
- Diced tomatoes
- Low sodium marinara sauce
- Pasta sauce
- Pizza sauce
- Chicken broth
- Sliced black olives
Oils & Condiments
- Olive oil
- Sesame oil
- Coconut oil
- Miso paste
- Soy sauce
- Mirin
- Rice vinegar
- Light ranch dressing
- Mustard
- Ketchup
- Franks hot sauce
- Honey
- Worcestershire sauce
Spices & Seasonings
- Vanilla extract
- Ground cinnamon
- Pumpkin pie spice
- Italian seasoning
- Pizza seasoning
- Sage
- Oregano
- Dried thyme
- Garlic powder
- Garlic salt
- Salt
- Black pepper
- Dry ranch seasoning
Sweeteners
- Sugar
- Brown sugar
- Icing sugar (confectionery sugar)
- Brown sugar replacement
- Zero-calorie sweetener, Stevia, Splenda
- Sugar-free maple syrup
- Monk fruit sweetener
Baking Supplies
- Baking powder
- Baking soda
- Unsweetened cocoa powder
- Cornstarch
- Sugar-free jello pudding mix (vanilla)
Bread & Wraps
- Large tortillas
- Low carb wraps
- Reduced-fat crescent rolls
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:
- This is the week to embrace “flavor pastes” that make everything taste more expensive than it is. Blend herbs with a little olive oil to make basil oil, cilantro-lime paste, or rosemary-garlic compound. These bright flavors transform plain grilled proteins or steamed vegetables into something that feels special. Store them in ice cube trays and pop out individual portions as needed.
- Focus on prepping ingredients that pull double duty across multiple meals. Cook a big pot of farro or quinoa that can become warm breakfast bowls with fruit and nuts, lunch salads with roasted vegetables, or dinner sides with different seasonings. The key is choosing neutral-flavored bases that play well with both sweet and savory additions.
- Prepare “emergency elegance” components. Make a batch of quick pickled vegetables, toast nuts and seeds with interesting spice blends, or prepare a versatile vinaigrette. These finishing touches are what make a simple piece of fish or chicken feel like a restaurant meal, and they keep in the fridge for weeks.
Download this PDF to dive into a week of mouthwatering recipes that prove healthy eating can be both delicious and festive.
