This week leans hard into soup season, which is exactly the point. Once the temperature drops, a big pot on the stove does most of the work for you, and most of what’s below reheats better on day two than it did on day one. We’re also easing into October with a few make-ahead egg breakfasts so mornings stay simple even as schedules pick back up.
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 27th
B: Broccoli Cheese Breakfast Egg Bake (2 points)
L: 3 Bean Salad (0 points)
D: Weight Watchers Pea Soup (3 points)
Dessert: Butterfinger Balls (4 points)
Total WW Points: 9
Notes: The egg bake feeds a crowd, so make the full pan even if it’s just you — it reheats well for Monday’s breakfast.
Weight Watchers Meal Plan MONDAY September 28th
B: Leftover Broccoli Cheese Breakfast Egg Bake
L: Weight Watchers Coleslaw (1 point)
D: Curry Cauliflower Soup (0 points)
Dessert: Sauteed Apples (2 points)
Total WW Points: 3+
Notes: Pair the coleslaw with any leftover protein you have on hand to turn it into a fuller lunch.
Free Weight Watchers Meal Plan TUESDAY September 29th
B: Weight Watchers Egg Bites (1 point)
L: Weight Watchers Chickpea Salad (1 point)
D: Weight Watchers Turkey Taco Soup (1 point)
Dessert: Leftovers
Total WW Points: 3
Notes: The egg bites freeze well, so double the batch and you’ve got grab-and-go breakfasts covered into next week too.
Free Weight Watchers Meal Plan WEDNESDAY September 30th
B: Turkish Eggs (2 points)
L: Starbucks Instant Pot Egg Bites Copycat (1 point)
D: Pumpkin and Carrot Soup (0 points)
Dessert: Red Wine Poached Pears (2 points)
Total WW Points: 5
Notes: Turkish eggs look fancy but the whole thing comes together in about 15 minutes, worth it for a midweek pick-me-up.
Free Weight Watchers Meal Plan THURSDAY October 1st
B: Banana Oatmeal Yogurt Cups (1 point)
L: Leftover Pumpkin and Carrot Soup
D: Chile Relleno Soup (1 point)
Dessert: Slow Cooker Fruit Cobbler (3 points)
Total WW Points: 5+
Notes: Two soups back to back sounds repetitive on paper, but the chile relleno soup is smokier and richer than Wednesday’s pumpkin carrot.
Free Weight Watchers Meal Plan FRIDAY October 2nd
B: Crispy Air Fryer Turkey Bacon with eggs (2 points)
L: Weight Watchers Egg Salad (0 points)
D: Weight Watchers Sweet Potato Corn Chowder (1 point)
Dessert: Vegan Creme Brulee (8 points)
Total WW Points: 11
Notes: Friday night calls for something a little special — the creme brulee looks impressive and only takes about 10 minutes of actual work.
Free Weight Watchers Meal Plan SATURDAY October 3rd
B: Leftovers
L: Sweet Potato Soup (2 points)
D: Pumpkin Squash Soup (1 point)
Dessert: Leftovers
Total WW Points: 3+
Notes: A soup-forward, low-effort Saturday — a good chance to clean out 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
- Ground turkey (99% lean)
- Turkey bacon
- Eggs
- Egg whites
- Canned white beans (great northern or cannellini)
- Canned black beans
- Canned kidney beans (dark and light)
- Ham (diced, for egg bites)
Dairy
- Nonfat plain Greek yogurt
- Shredded reduced-fat cheddar cheese
- Grated parmesan cheese
- Fat-free feta cheese
- Skim or fat-free milk
- Light butter substitute
- Fat-free cream cheese or cottage cheese (for egg bites)
Fresh Produce
- Broccoli florets
- Green beans
- Cauliflower
- Carrots
- Sweet potatoes
- Yellow onions
- Bananas
- Apples
- Pears
- Garlic cloves
- Fresh spinach
- Fresh basil
- Green cabbage (or coleslaw mix)
- Celery
- Cucumber
- Fresh dill
- Corn kernels (fresh or frozen)
- Poblano or Anaheim peppers
- Lemons
- Limes
Pantry Staples
- Canned pumpkin puree
- Canned diced tomatoes
- Chicken broth
- Vegetable broth
- Frozen peas
- Rolled oats
- Curry powder
- Taco seasoning
- Red wine (for poaching)
- Frozen mixed fruit
- Reduced-fat mayonnaise
- Dijon mustard
- Sugar-free chocolate melting wafers
- Crushed Butterfinger candies
- Olive oil
- Cooking spray
Seasonings & Spices
- Salt
- Black pepper
- Ground cinnamon
- Smoked paprika
- Paprika
- Ground cumin
- Chili powder
- Garlic powder
- Onion 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:
- This is a soup-heavy week on purpose. Make a double batch of at least one soup on Sunday and freeze half — Thursday and Saturday both lean on having something already made.
- Egg-based breakfasts (the egg bake, egg bites, and Starbucks copycat bites) all keep well for 4-5 days, so batch two of the three on Sunday and mornings are covered through Wednesday.
- Check what’s left in the fridge Wednesday night. Both leftover slots this week (Thursday lunch and Saturday breakfast/dessert) are built around using up what’s already made, not new cooking.
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.
