Welcome to autumn’s official arrival week, when the calendar finally matches what you’ve been feeling in the air. This free WW September meal plan honors the equinox with recipes that celebrate balance—literally and figuratively. We’re embracing the “cozy but not heavy” philosophy, where warming flavors meet lighter preparations.
This week introduces our “temperature transition” strategy: dishes that satisfy your growing craving for comfort food while keeping you energized and light on your feet. From soups that don’t weigh you down to grain bowls that actually warm you up, we’re proving that seasonal eating doesn’t have to mean seasonal weight gain. We’ve also added “mood-boosting” elements to combat any back-to-routine blues—because good food should make everything else feel more manageable.
Free WW Meal Plan SUNDAY September 21st
B: Tater Tot Casserole (7 points)
L: Buffalo Chicken Baked Potato (7 points)
D: Coconut Lime Chicken (3 points)
Dessert: Snickerdoodle Bars (5 points)
Total WW Points: 22
Notes: This coconut lime chicken can be light and refreshing, but is also a great example of a transitional meal. It’s hefty enough to keep you warm if your Sunday evening is chilly!
Free WW Meal Plan MONDAY September 22nd
B: Air Fryer Cinnamon Roll Bites (7 points)
L: Chimichurri Salmon (1 point)
D: Butternut Squash Meatloaf (4 points)
Dessert: Apple Crisp (2 points)
Total WW Points: 14
Notes: This butternut squash meatloaf is a hit for a reason! It perfectly showcases the season’s flavors while keeping it very Weight Watchers-friendly.
Free WW Meal Plan TUESDAY September 23rd
B: Low Calorie Blueberry Muffins (2 points)
L: Tortellini Salad (3 points)
D: Pork Bulgogi (4 points)
Dessert: Peanut Butter Blossoms (3 points)
Total WW Points: 12
Notes: The peanut butter blossoms are a delicious treat on a fall evening. You can even freeze leftovers if you want some cookies that you can pull out any night of the week.
Free WW Meal Plan WEDNESDAY September 24th
B: Leftovers
L: Cod Chowder (3 points)
D: Eggplant Parmesan (4 points)
Dessert: Hot Chocolate Mug Cake (4 points)
Total WW Points: 11+
Notes: You may think that soups are a no go for lunch because they often take a while to make, but this restaurant-style cod chowder is easy to whip up.
Free WW Meal Plan THURSDAY September 25th
B: Blended Overnight Oats (5 points)
L: Instant Pot Cuban Arroz Con Pollo (6 points)
D: Leftovers
Dessert: Red Velvet Bars (1 point)
Total WW Points: 12+
Notes: I love the Instant Pot during the fall and winter – it makes conforming fall meals like this arroz con pollo a breeze to make.
Free WW Meal Plan FRIDAY September 26th
B: Broccoli Cheese Breakfast Bake (2 points)
L: Leftovers
D: Chicken Curry (0 points)
Dessert: Apple Fritter Bread (4 points)
Total WW Points: 6+
Notes: Since chicken curry is zero points, make sure you enjoy it with some really good naan!
Free WW Meal Plan SATURDAY September 27th
B: French Toast Sticks (6 points)
L: Stuffed Mushroom Casserole (4 points)
D: Chicken Pot Pie (8 points)
Dessert: Leftovers
Total WW Points: 18+
Notes: I personally don’t think there’s much better than French toast sticks on a chilly Saturday morning. And these are just 6 points! I use sugar-free syrup on mine so that I don’t add unnecessary points.
Check your pantry and fridge for any of these listed items before heading to the grocery store.
Grocery List
Produce
- Small/medium potatoes
- White onions
- Red onion
- Garlic cloves
- Fresh ginger
- Thai chilis
- Bok choy
- Kaffir lime leaves
- Butternut squash
- Spring onions (scallions)
- Green onions
- Eggplants
- Red bell pepper
- Carrots
- Peas
- Celery stalks
- Curly parsley
- Small chili pepper
- Grape/cherry tomatoes
- Fresh arugula
- Broccoli florets
- Green beans
- Limes
- Ripe pear
- Mixed berries (strawberries, blueberries, raspberries)
- Blueberries (frozen)
- Apples (Granny Smith or any variety)
Meat & Seafood
- Boneless, skinless chicken breasts
- Shredded chicken (cooked)
- Rotisserie chicken breast
- Ground pork
- Smoked turkey sausage
- Ground turkey
- Salmon fillets
- Cod
Dairy & Eggs
- Eggs
- Light cream cheese
- Light ranch dressing
- Reduced-fat shredded cheddar cheese
- Grated Parmesan cheese
- Fat-free shredded mozzarella
- Cottage cheese
- Skim milk
- Light coconut milk
- Nonfat plain Greek yogurt
- Low-fat yogurt
- Light butter substitute
- Reduced-fat peanut butter spread
- Unsweetened almond milk
Pantry Staples
- Salt
- Black pepper
- Ground ginger
- Cornstarch
- Olive oil
- Sesame oil
- Franks hot sauce
- Chicken broth
- Fish/clam broth
- Oyster sauce
- Soy sauce
- Light sugar-free barbecue sauce
- Dried oregano
- Red pepper flakes
- Sesame seeds
- Marinara sauce
- Turmeric
- Curry powder
- Tomato paste
- Cumin
- Ground thyme
- Garlic powder
- Italian seasoning
- Light Italian dressing
- Panko Japanese breadcrumbs
- Bay leaves
- Paprika
- Rolled oats
- Quick oats
- All-purpose flour
- Baking powder
- Baking soda
- Vanilla extract
- Stevia powder or Monkfruit sweetener
- White sugar
- Brown sugar
- Cinnamon
- Thyme
- Dried sage
- Garlic salt
- Onion salt
- Fennel seeds
- Cocoa powder
- Zero-calorie granulated sugar substitute
- Red food dye
- Distilled white vinegar
- Powdered zero calorie sweetener
- Hot cocoa mix
- Cream of tartar
- Pure maple syrup
- Brown sugar replacement
- Almonds
- Distilled vinegar
- Unsweetened applesauce
Frozen & Packaged Items
- Cheese tortellini (fresh or frozen)
- Canned black olives
- Artichokes, jarred or canned
- Canned mixed vegetables
- Refrigerated premade pie crust
- Long-grain white rice
- Frozen tater tots
- Real bacon crumble
- Weight watchers white bread (or low calorie bread)
- Frosted flakes cereal
- Pillsbury cinnamon rolls with icing
- Reduced sodium cream of chicken condensed soup
- Hershey’s kisses
- Marshmallows (no-sugar-added or regular)
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:
- Prepare ingredients in ways that work both hot and cold as weather becomes unpredictable. Roast autumn vegetables until just tender—they’re perfect cold in salads during warm afternoons or can be quickly reheated for cozy dinners. Make grain salads that taste great chilled but can be warmed with a splash of broth when you want comfort food.
- Combat shorter days and routine stress by preparing foods that naturally lift your spirits. Batch-cook warming spices into base sauces (think cinnamon-ginger tahini or cumin-paprika yogurt dressings). These flavor boosters turn simple proteins and vegetables into crave-worthy meals that fight seasonal mood dips.
- Embrace the balance theme by preparing equal amounts of fresh and cooked elements each week. If you roast a pan of vegetables, prepare an equal amount of fresh, crunchy vegetables. If you batch-cook warm grains, prepare fresh herbs and citrus to brighten them. This ensures every meal has textural and temperature contrast.
Download this PDF to dive into a week of mouthwatering recipes that prove healthy eating can be both delicious and festive.
