Free Weight Watchers Meal Plan for September 14th – twentieth
Mid-September hits totally different—you’ve discovered your rhythm, however you’re not able to let go of summer season fully. This free Weight Watchers meal plan celebrates that candy spot the place routine meets spontaneity, construction meets flexibility. We’re calling it your “regular state” week, the place constant consuming helps no matter else September is throwing your approach.
Scroll by to see the “versatile framework” method: core recipes that adapt to your schedule, vitality stage, and temper. Whether or not you’re meal prepping like a champion or throwing collectively last-minute dinners, these dishes work with you, not in opposition to you. You’ll additionally discover some “consolation upgrades”—acquainted favorites made lighter and extra satisfying as temperatures begin their refined shift. Consider this as your sustainable candy spot, the consuming sample you might fortunately keep all season lengthy. Let’s get began!
Free Weight Watchers Meal Plan SUNDAY September 14th
B: Double Chocolate Espresso Muffins (3 factors)
L: Straightforward Greek Hen Salad Bowls (6 factors)
D: Brunswick Stew (2 factors)
Dessert: Apple Pie Biscuits (3 factors)
Whole WW Factors: 14
Notes: Ensure you go forward and make the pumpkin latte in a single day oats for tomorrow’s breakfast! And should you don’t need to cook dinner for the remainder of the week, make sufficient for your complete week!
Weight Watchers Meal Plan MONDAY September fifteenth
B: Pumpkin Latte In a single day Oats (7 factors)
L: Turkey Taco Pasta Salad (4 factors)
D: Leftovers
Dessert: Butterfinger Balls (4 factors)
Whole WW Factors: 15+
Notes: Nobody needs to cook dinner on a Monday night time! So use any leftovers from Sunday’s lunch or dinner to simply chill.
Free Weight Watchers Meal Plan TUESDAY September sixteenth
B: Sausage Biscuit Casserole (7 factors)
L: WW Hen Salad (2 factors)
D: Turkey Taco Soup (1 level)
Dessert: Sluggish Cooker Cranberry Pear Cobbler (4 factors)
Whole WW Factors: 14
Notes: It’s taco Tuesday, so take this opportunity to make a yummy soup that simply suits the event. It freezes effectively, too, so save any leftovers for subsequent week.
Free Weight Watchers Meal Plan WEDNESDAY September seventeenth
B: Apple Cranberry Oatmeal Bake (5 factors)
L: Leftovers
D: Hen Caprese (5 factors)
Dessert: WW Carrot Cake (4 factors)
Whole WW Factors: 14+
Notes: This carrot cake is a Weight Watchers surprise. There’s no purpose to make the “actual deal” when this one is simply 4 factors!
Free Weight Watchers Meal Plan THURSDAY September 18th
B: Hen Frittata (1 level)
L: WW Orange Hen (3 factors)
D: Hamburger Helper (8 factors)
Dessert: Leftovers
Whole WW Factors: 12+
Notes: The orange rooster and the hamburger helper are each very straightforward meals to whip up, so ensure that to maintain these in your again pocket for if you want a go to meal that doesn’t require loads of prep.
Free Weight Watchers Meal Plan FRIDAY September nineteenth
B: Banana Pumpkin Muffins (2 factors)
L: Large Mac Salad (3 factors)
D: Hen Parm Spaghetti Bake (7 factors)
Dessert: Tiramisu (5 factors)
Whole WW Factors: 17
Notes: That is the right night time to entertain mates as a result of the rooster parm bake, together with the tiramisu, will impress even those that aren’t on Weight Watchers.
Free Weight Watchers Meal Plan SATURDAY September twentieth
B: Leftovers
L: Baked Turkey Stuffed Candy Potatoes (2 factors)
D: Shake n Bake Pork Chops (5 factors)
Dessert: Raspberry Poke Cake (4 factors)
Whole WW Factors: 11+
Notes: Use breakfast as a possibility to scrub out your fridge for subsequent week! Both take pleasure in some leftovers or whip up an omelette with some eggs and leftover veggies.
Examine your pantry and fridge for any of those listed gadgets earlier than heading to the grocery retailer.
Grocery Checklist
Meat & Protein
- Hen breast (boneless, skinless)
- Additional lean floor beef
- Fats-free floor turkey
- Pulled pork
- Boneless pork chops
- Pork breakfast sausages
- Middle lower bacon
- Eggs
- Egg whites (liquid)
Dairy
- Low-fat shredded mozzarella cheese
- Diminished-fat shredded cheddar cheese
- 3 cheese mix (diminished fats)
- Gentle feta cheese
- Shredded parmesan cheese
- Grated parmesan cheese
- Half-skim ricotta cheese
- Diminished-fat cream cheese
- Gentle butter substitute
- Fats-free milk
- Unsweetened plain almond milk
- Nonfat plain Greek yogurt
- Gentle mayonnaise
- Bitter cream
- Fats-free Cool Whip
Contemporary Produce
- Onions (white, pink)
- Bell peppers
- Inexperienced chili peppers
- Cherry tomatoes
- Diced tomatoes
- Garlic cloves
- Contemporary basil leaves
- Scallions/inexperienced onions
- Cucumber
- Avocado
- Iceberg lettuce
- Apples (Granny Smith)
- Grapes
- Bananas
- Candy potatoes
- Carrots (shredded)
- Contemporary cranberries
- Contemporary cilantro
- Lemons
Pantry Staples
- All-purpose flour
- Sugar-free barbecue sauce
- Sugar-free marinara sauce
- Tomato paste
- Tomato sauce
- Hen broth
- Beef broth
- Lima beans
- Kidney beans
- Corn kernels (recent or frozen)
- Frozen corn
- Diced tomatoes (canned)
- Sliced pears in water (canned)
- Pineapple tidbits/chunks
- Rotini pasta
- Spaghetti
- Small shell pasta
- Oats (fast oats)
- Cornstarch
- Rice vinegar
- Purple wine vinegar
- Olive oil
- Cooking spray
- Ladyfingers
- Panko bread crumbs
- Low-fat graham crumbs
- Canned biscuits
- Taco shells
- Olives
- Dill pickles
- Relish
- Dijon mustard
- Worcestershire sauce
- Soy sauce
- Sugar-free maple syrup
- Calorie clever Catalina dressing
- Unsweetened applesauce
- Canned pumpkin
- Contemporary orange juice
- Espresso/sturdy espresso
- Walnuts
- Pecans
- Diminished-fat peanut butter
- Zero-sugar chocolate chips
- Butterfinger candies (crushed)
- Unsweetened cocoa powder
- Zero-sugar chocolate melting wafers
- Lime juice
- Splenda or Monk Fruit or Stevia
- Brown sugar substitute
- Brown sugar
- White sugar
- Powdered sugar substitute
- Natural honey
- Sugar-free Jello vanilla pudding
- Zero-sugar raspberry Jello powder
Seasonings & Spices
- Salt
- Black pepper
- Smoked paprika
- Paprika
- Cayenne pepper
- Italian seasoning
- Italian herbs
- Dried oregano
- Dried thyme
- Dried basil
- Taco seasoning
- Chili powder
- Floor cumin
- Floor cinnamon
- Floor nutmeg
- All spice
- Baking powder
- Baking soda
- Vanilla extract
- Onion powder
- Garlic powder
- Instantaneous espresso powder
Zero Level Snacks (Anytime of Day)
Extra Low Level Snacks right here!
Go to the WW app or web site to entry the recipe builder and monitor your each day meals consumption and factors.
Suggestions for Straightforward and Environment friendly Prep:
- Put together base components that may be mixed in a different way based mostly in your week’s precise rhythm. Roast a sheet pan of combined greens, cook dinner a pot of quinoa, and put together a easy French dressing. These parts can turn into heat bowls if you want consolation, chilly salads when it’s nonetheless scorching, or fast stir-fries if you’re quick on time.
- Create prep choices for various vitality days. On high-energy Sundays, batch-cook full meals and freeze them. On medium-energy days, simply wash and chop greens. On low-energy days, depend on easy meeting meals from pre-prepped components. This tiered method means you at all times have applicable prep on your precise capability.
- Schedule a 15-minute Wednesday night “refresh session” to bridge your Sunday prep to weekend wants. Rapidly assess what’s been used, wash any empty containers, and put together only one or two gadgets for the remainder of the week. This prevents the all-or-nothing mentality that may derail constant habits.
Obtain this PDF to dive into per week of mouthwatering recipes that show wholesome consuming could be each scrumptious and festive.
