Welcome to the most interesting week of the year—that magical bridge between summer abundance and fall possibility. This Weight Watchers September meal plan celebrates the best of both seasons with recipes that honor late-summer produce while embracing the crisp, organized energy that September brings.
This week introduces our “seasonal pivot” strategy, where we’re still using tomatoes, corn, and fruits at their absolute peak, but pairing them with heartier grains, warming spices, and slightly more substantial cooking methods that hint at cozy days ahead. From make ahead breakfast bowls that work whether it’s 75 or 55 degrees outside to dinner solutions that satisfy both your summer-loving and fall-curious sides, this plan proves that transitions can be the most delicious time of all. We’re also building in extra meal prep elements this week—not because summer’s over, but because smart planning means you can enjoy the season’s final gifts without stress. Let’s make this week your smoothest seasonal shift yet.
Weight Watchers Meal Plan SUNDAY August 31st
B: Air Fryer Fried Eggs (1 point)
L: Tarragon Chicken and Asparagus (2 points)
D: Cheesy Gnocchi Casserole (5 points)
Dessert: Slow Cooker Fruit Cobbler (3 points)
Total WW Points: 11
Notes: This slow cooker fruit cobbler is a great recipe to make no matter what season it is – just swap out the fruits based on what’s at it’s peak.
Weight Watchers Meal Plan MONDAY September 1st
B: 3-Ingredient Banana Omelette (1 point)
L: Lemon Butter Spaghetti (6 points)
D: Korean Braised Chicken (1 point)
Dessert: Sauteed Apples (2 points)
Total WW Points: 10
Notes: Sauteed apples is an easy dessert that’s comforting and will easily usher you into the fall spirit. Perfect for September 1st.
Weight Watchers Meal Plan TUESDAY September 2nd
B: Air Fryer Frittata (3 points)
L: Bell Pepper Chicken Casserole (2 points)
D: London Broil (8 points)
Dessert: Baked Apple Cider Donuts (3 points)
Total WW Points: 16
Notes: This bell pepper chicken casserole is a great option for meal prep, so pack up the leftovers, and then you don’t have to worry with cooking lunches the rest of the week.
Weight Watchers Meal Plan WEDNESDAY September 3rd
B: Leftovers
L: Nicoise Salad (0 points)
D: Slow Cooker Whole Chicken (0 points)
Dessert: Red Wine Poached Pears (2 points)
Total WW Points: 2+
Notes: Add any of your favorite fall grains to dinner- like quinoa or even couscous – since this day is looking pretty low in points. You’ll have the room for it.
Weight Watchers Meal Plan THURSDAY September 4th
B: Turkey Sausage Patties + Eggs and Fruit (0 points)
L: Hawaiian Macaroni Salad (3 points)
D: Leftovers
Dessert: Vegan Creme Brulee (8 points)
Total WW Points: 11+
Notes: I love keeping these turkey sausage patties on hand for a quick, high protein breakfast.
Weight Watchers Meal Plan FRIDAY September 5th
B: Huevos Motulenos (3 points)
L: Pork Cabbage Rolls (5 points)
D: Spaghetti Carbonara (5 points)
Dessert: Leftovers
Total WW Points: 13+
Notes: This spaghetti carbonara is a heavier meal that will bring comfort as the nights start getting chillier.
Weight Watchers Meal Plan SATURDAY September 6th
B: Blended Overnight Oats (5 points)
L: Leftovers
D: Baked Turkey Stuffed Sweet Potatoes (2 points)
Dessert: Peanut Butter Cheesecake (11 points)
Total WW Points: 18+
Notes: Baked Turkey Stuffed sweet potatoes are one of my favorite ways to make a meal high protein, high fiber, but still comforting. You can swap out the meat for whatever you prefer!
Check your pantry and fridge for any of these listed items before heading to the grocery store.
Grocery List
Produce
- Asparagus
- Broccoli florets
- Leeks
- Limes
- Onions (small, medium, large, white, yellow)
- Bell peppers (red, green, yellow)
- Garlic cloves
- Tomatoes (crushed, cherry)
- Red onions
- Fresh basil
- Red apples (Pink Lady or preferred variety)
- Carrots (medium, shredded/grated)
- Potatoes (medium, new/small)
- Green onions/scallions
- Mushrooms (shiitake, cremini, or button)
- Fresh ginger
- Korean chili peppers (optional)
- Smoked low-fat turkey ham
- Green beans (round)
- Mixed lettuce leaves
- Artichoke hearts (optional)
- Pears
- Sweet potatoes (medium)
Meat & Seafood
- Chicken breasts (boneless, skinless)
- Ground turkey (99% lean, 96% lean)
- Flank steak (trimmed)
- Whole skinless chicken (fat-trimmed)
- Tuna in olive oil (canned)
- Anchovy fillets (optional)
- Ground pork (96% lean)
Dairy & Eggs
- Large eggs
- Butter
- Light butter substitute
- Skim milk
- Fat-free milk
- Low-fat yogurt
- Nonfat plain Greek yogurt
- Fat-free mozzarella cheese (shredded)
- Low-fat cheddar cheese (shredded)
- Mozzarella cheese (shredded)
- Grated Parmesan cheese
- Light cream cheese (softened)
- Fat-free cool whip
- Full-fat coconut milk
- Fresh cheese (crumbled)
- Egg yolks
Pantry Staples
- All-purpose flour
- Oat flour
- All-purpose wheat flour
- Whole grain spaghetti (dry)
- Whole grain elbow macaroni (dry)
- Potato gnocchi (not frozen)
- Cooked whole wheat spaghetti
- Corn tortillas
- Rolled oats
- Cooked rice
- Large cabbage leaves
- Ready-made reduced fat graham crust
Canned/Jarred Goods
- Fat-free marinara sauce
- Sugar-free marinara sauce
- Marinara sauce
- Black olives
- Capers
- Refried black beans
- Green peas (cooked)
Condiments & Sauces
- Mustard
- Dijon mustard
- Olive oil
- Vegetable oil
- Soy sauce
- Mirin (sweet rice wine)
- Apple cider vinegar
- Balsamic vinegar (recommended)
- Lime juice
- Tomato paste
- Light mayo
- Reduced fat peanut butter
- Maple syrup
Spices & Seasonings
- Dried tarragon
- Fresh tarragon
- Salt
- Black pepper (freshly ground)
- Kosher salt
- Table salt
- Dried parsley
- Fresh parsley
- Baking powder
- Cinnamon (ground)
- Red pepper flakes (optional)
- Taco seasoning
- Cumin (ground)
- Paprika (sweet)
- Dried oregano
- Dried thyme
- Sage
- Fennel seeds
- Onion salt
- Garlic powder
- Turmeric
- Allspice berries
- Cloves
- Vanilla extract
Baking Ingredients
- Low-calorie sweetener (monk fruit with erythritol)
- Unsweetened applesauce
- Frozen fruit
- Sucralose sweetener packets
- Splenda packets
- Stevia powder
- Stevia (granulated)
- Erythritol
- Cornstarch
- Vanilla pod
- Granulated sugar
- Brown sugar
- Unflavored gelatin
Beverages
- Red wine
- Water
Frozen/Refrigerated Items
- Zucchini noodles (raw)
Fresh Fruits & Berries
- Ripe bananas
- Mixed berries (strawberries, blueberries, raspberries)
Specialty Items
- Mini Reese’s pieces
- Cinnamon stick
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:
- Seasonal Bridge Cooking: Prepare components that work in both warm and cool weather. Make a large batch of roasted root vegetables—eat them cold in salads during warm days, reheat them for cozy bowls when temperatures drop. This flexibility accommodates weather changes without additional cooking.
- Back-to-Routine Prep: Establish September-friendly meal prep rhythms by preparing grab-and-go options that work for busier schedules. Focus on portable breakfasts, packable lunches, and one-pot dinners that reheat well. This gradual shift makes the transition to fall routines feel natural rather than jarring.
- Preserving Summer Flavors: Create concentrated summer flavor additions that will enhance fall cooking. Make tomato paste from peak tomatoes, herb salts from fresh herbs, and fruit-based vinegars. These preserved elements let you add bright summer notes to heartier fall dishes, extending the season’s best flavors into cooler months.
Download this PDF to dive into a week of mouthwatering recipes that prove healthy eating can be both delicious and festive.
