By the time we hit the back half of September, summer’s grip is finally loosening. This week’s plan leans into what I’m calling “cozy consistency,” the recipes are simple enough to fall into a rhythm with, but warm and a little more filling than what we were eating in July. Nothing fancy, nothing that requires a special trip to the store, just a week of real food that happens to fit your points.
You’ll notice a few double-duty dinners built in on purpose: Monday’s chili and Wednesday’s carbonara both make great next-day lunches, so plan on leftovers doing some of the work for you. 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 September 20th
B: Blended Overnight Oats (5 points)
L: Weight Watchers Lemon Butter Spaghetti (6 points)
D: Weight Watchers Cheesy Gnocchi Casserole (5 points)
Dessert: Baked Apple Cider Donuts (3 points)
Total WW Points: 19
Notes: Double the overnight oats tonight — you’ll thank yourself Monday morning when breakfast is already done.
Weight Watchers Meal Plan MONDAY September 21st
B: Leftover Blended Overnight Oats
L: Weight Watchers Chickpea Salad (1 point)
D: White Turkey Chili (0 points)
Dessert: Sauteed Apples (2 points)
Total WW Points: 3+
Notes: This chili freezes beautifully, so make a full batch and stash half for a week when cooking feels like too much.
Free Weight Watchers Meal Plan TUESDAY September 22nd
B: Air Fryer Frittata (3 points)
L: Nicoise Salad (0 points)
D: Turkey Pumpkin Chili (0 points)
Dessert: Leftovers
Total WW Points: 3+
Notes: Two chilis, two different personalities — Monday’s is savory and herby, tonight’s is sweeter and thicker thanks to the pumpkin puree.
Free Weight Watchers Meal Plan WEDNESDAY September 23rd
B: Huevos Motulenos (3 points)
L: Black Bean and Corn Salad (1 point)
D: Weight Watchers Spaghetti Carbonara (5 points)
Dessert: Red Wine Poached Pears (2 points)
Total WW Points: 11
Notes: The carbonara comes together in about 20 minutes flat, making it one of the easiest “feels fancy” dinners on this whole list. Make extra for tomorrow’s lunch.
Free Weight Watchers Meal Plan THURSDAY September 24th
B: Southwest Tofu Scramble (0 points)
L: Leftover Spaghetti Carbonara
D: Weight Watchers Vegetable Soup (0 points)
Dessert: Slow Cooker Fruit Cobbler (3 points)
Total WW Points: 3+
Notes: A big bowl of zero point vegetable soup is the easiest way to reset after a heavier carbonara lunch.
Free Weight Watchers Meal Plan FRIDAY September 25th
B: 3-Ingredient Banana Omelette (1 point)
L: Weight Watchers Egg Roll in a Bowl (1 point)
D: Korean Braised Chicken (1 point)
Dessert: Vegan Creme Brulee (8 points)
Total WW Points: 11
Notes: Today is low-point everywhere except dessert on purpose — if you’ve had your eye on that creme brulee all week, tonight’s the night.
Free Weight Watchers Meal Plan SATURDAY September 26th
B: Classic Shakshuka (0 points)
L: Lentil Soup (1 point)
D: Baked Turkey-Stuffed Sweet Potatoes (2 points)
Dessert: Leftovers
Total WW Points: 3+
Notes: A light, easy Saturday on purpose — let dessert be whatever’s left in the fridge before next week’s grocery trip.
Check your pantry and fridge for any of these listed items before heading to the grocery store.
Grocery List
Meat & Protein
- Ground turkey (99% lean)
- Boneless, skinless chicken thighs
- Tofu (firm)
- Canned tuna in water or olive oil
- Turkey bacon
- Eggs
- Canned white beans (cannellini or great northern)
- Canned black beans
- Green lentils
Dairy
- Nonfat plain Greek yogurt
- Skim or fat-free milk
- Shredded mozzarella cheese (part-skim)
- Grated parmesan cheese
- Light butter substitute
- Fat-free feta cheese
Fresh Produce
- Bananas
- Apples
- Pears
- Green beans
- Baby potatoes
- Mixed salad greens
- Cherry tomatoes
- Onions (yellow, red)
- Bell peppers
- Garlic cloves
- Fresh ginger
- Celery
- Carrots
- Cucumber
- Fresh dill
- Fresh cilantro
- Lemons
- Limes
- Sweet potatoes
- Cabbage (or coleslaw mix)
- Green onions/scallions
Pantry Staples
- Rolled oats
- Whole grain spaghetti
- Potato gnocchi (not frozen)
- Corn tortillas
- Canned pumpkin puree
- Frozen or canned corn kernels
- Diced tomatoes (canned)
- Marinara sauce (light or sugar-free)
- Chicken broth
- Vegetable broth
- Kalamata or black olives
- Capers
- Soy sauce
- Gochujang or Korean chili paste
- Rice vinegar
- Olive oil
- Cooking spray
- Frozen mixed fruit
- Red wine (for poaching)
- Reduced-fat mayonnaise
Seasonings & Spices
- Salt
- Black pepper
- Chili powder
- Ground cumin
- Smoked paprika
- Ground cinnamon
- Dried oregano
- Dried thyme
- Garlic powder
- Onion powder
- Taco seasoning
- Vanilla extract
- Granulated sweetener (monk fruit, stevia, or Splenda)
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:
- Cook your proteins in bulk on Sunday. Ground turkey for the two chilis and shredded chicken for the week’s lunches can all go in the same afternoon, which makes the rest of the week mostly assembly.
- Let leftovers do double duty. Wednesday’s carbonara and Monday’s chili are both built with next-day lunch in mind, so cook a little extra rather than a perfectly portioned single-night amount.
- Keep a running list of what you’re low on as you cook. A five-minute mid-week check on Wednesday means no surprise trips to the store on Friday.
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.
