Free Weight Watchers Meal Plan for October 4th – tenth
This week leans on a number of make-ahead breakfasts (muffins and cinnamon rolls that maintain up for days), a few sluggish cooker dinners that principally prepare dinner themselves, and desserts that lean into fall flavors like apple and pumpkin.
Scroll down for the total day-by-day plan, the grocery record, and some prep tricks to make the week simpler. Let’s get into it!
Free Weight Watchers Meal Plan SUNDAY October 4th
B: Kodiak Pumpkin Muffins (0 factors)
L: Buffalo Hen Salad (3 factors)
D: Weight Watchers Beef and Broccoli (4 factors)
Dessert: Weight Watchers Apple Crisp (2 factors)
Complete WW Factors: 9
Notes: The pumpkin muffins are zero factors and freeze properly, so make a double batch now and also you’ve bought breakfast lined a lot of the week.
Weight Watchers Meal Plan MONDAY October fifth
B: Leftover Kodiak Pumpkin Muffins
L: Buffalo Hen Chili (1 level)
D: Firecracker Hen (4 factors)
Dessert: Banana Bread (3 factors)
Complete WW Factors: 8
Notes: Make the chili within the sluggish cooker earlier than work and it’s prepared by the point lunch rolls round.
Free Weight Watchers Meal Plan TUESDAY October sixth
B: Low Calorie Blueberry Muffins (2 factors)
L: This Lentil Soup (0 factors)
D: Wholesome Swedish Meatballs (2 factors)
Dessert: Leftovers
Complete WW Factors: 4
Notes: The lentil soup is zero factors and freezes superbly, so double the batch for a simple lunch later within the week too.
Free Weight Watchers Meal Plan WEDNESDAY October seventh
B: Weight Watchers Pleasant Apple Pancakes (1 level)
L: Weight Watchers Hen Pasta Salad (4 factors)
D: Hen and Chickpea Curry (2 factors)
Dessert: Chocolate Chip Cookies (4 factors)
Complete WW Factors: 11
Notes: Make further curry tonight on objective — it reheats properly and covers Thursday’s lunch with zero further effort.
Free Weight Watchers Meal Plan THURSDAY October eighth
B: Two Ingredient Dough Cinnamon Rolls (2 factors)
L: Leftover Hen and Chickpea Curry
D: Weight Watchers Hen Noodle Soup (1-2 factors)
Dessert: Leftovers
Complete WW Factors: 3+
Notes: Begin the rooster noodle soup within the sluggish cooker within the morning so it’s hands-off the remainder of the day.
Free Weight Watchers Meal Plan FRIDAY October ninth
B: Leftover Two Ingredient Dough Cinnamon Rolls
L: Weight Watchers Baked Potato Soup (5 factors)
D: Weight Watchers Shrimp Scampi (3 factors)
Dessert: Cheesecake Fluff (3 factors)
Complete WW Factors: 11
Notes: Shrimp scampi comes collectively in below 20 minutes, a superb decide for a Friday evening when cooking motivation is low.
Free Weight Watchers Meal Plan SATURDAY October tenth
B: Leftovers
L: Leftover Weight Watchers Baked Potato Soup
D: Mexican Hen Adobo (4 factors)
Dessert: Leftovers
Complete WW Factors: 4+
Notes: A low-effort Saturday on objective — a superb likelihood to make use of up what’s left within the fridge earlier than subsequent week’s grocery run.
Verify your pantry and fridge for any of those listed objects earlier than heading to the grocery retailer.
Grocery Record
Meat & Protein
- Boneless skinless rooster breasts or thighs
- Floor rooster or turkey
- Shrimp
- Flank steak or sirloin (for beef and broccoli)
- Eggs
- Canned lentils (or dried)
- Canned chickpeas
Dairy
- Nonfat plain Greek yogurt
- Shredded reduced-fat cheddar cheese
- Fats-free cream cheese
- Gentle butter substitute
- Skim or fat-free milk
- Decreased-fat parmesan cheese
Contemporary Produce
- Broccoli florets
- Carrots
- Celery
- Yellow onions
- Garlic cloves
- Russet potatoes
- Apples
- Bananas
- Blueberries
- Contemporary parsley
- Contemporary ginger
- Lemons
- Combined salad greens
Pantry Staples
- Canned pumpkin puree
- Low-sodium soy sauce
- Hen broth
- Egg noodles
- Pasta (for rooster pasta salad)
- Buffalo sauce
- Crushed purple pepper flakes
- Curry powder
- Rolled oats
- Gentle pancake combine or baking combine
- Refrigerated crescent or biscuit dough (for cinnamon rolls)
- Sugar-free cheesecake pudding combine
- Chocolate chips
- Olive oil
- Cooking spray
Seasonings & Spices
- Salt
- Black pepper
- Floor cinnamon
- Garlic powder
- Onion powder
- Smoked paprika
- Chili powder
- Dried oregano
- Vanilla extract
Zero Level Snacks (Anytime of Day)
Go to the WW app or web site to entry the recipe builder and monitor your day by day meals consumption and factors.
Ideas for Simple and Environment friendly Prep:
- Make the pumpkin muffins in a double batch on Sunday — they’re zero factors, freeze properly, and canopy breakfast by Monday with none further work.
- Two of this week’s dinners (the rooster noodle soup and the chili) are constructed for the sluggish cooker, so begin them within the morning and allow them to run whilst you do the whole lot else.
- Cook dinner further rooster and chickpea curry on Wednesday on objective — Thursday’s lunch is simply reheating leftovers, no new cooking required.
Go to the total recipe index any time you need to swap in a distinct favourite, or browse extra Weight Watchers meal plans for previous weeks.3 earlier steps
