Weight Watchers Meal Plan for September twenty eighth – October 4th
The ultimate week of September appears like autumn’s gown rehearsal—all of the coziness and not one of the stress. This Weight Watchers October meal plan straddles the road completely, providing you with warming, satisfying meals that also honor the abundance of late harvest season. We’re calling this your “tender launch” into winter cooking.
This plan options our “consolation with a twist” philosophy: acquainted autumn flavors in sudden, lighter purposes. Assume pumpkin that isn’t pie, apples that aren’t simply dessert, and warming spices that improve somewhat than overwhelm. We’ve additionally inbuilt “Sunday prep energy strikes”—strategic cooking classes that set you up for October success with out Sunday scaries. As a result of transitional weeks ought to really feel like a celebration, not an obligation.
Weight Watchers Meal Plan SUNDAY September twenty eighth
B: Pumpkin French Toast Casserole (4 factors)
L: Spinach Asiago Bacon Wrapped Hen (8 factors)
D: Hen Bacon Ranch Scallop Potatoes (7 factors)
Dessert: No Bake Cookies (3 factors)
Complete WW Factors: 22
Notes: Pumpkin French Toast Casserole is a dream on a sluggish Sunday morning. If this can be a hit, save the leftovers for the remainder of the week so that you don’t need to prepare dinner every breakfast!
Weight Watchers Meal Plan MONDAY September twenty ninth
B: Hash Brown Egg Bake (5 factors)
L: Leftovers
D: Pizza Casserole (8 factors)
Dessert: S’mores Donuts (3 factors)
Complete WW Factors: 16+
Notes: S’mores donuts are an amazing various for while you want you had been round a campfire, however can’t be. They freeze properly, too!
Weight Watchers Meal Plan TUESDAY September thirtieth
B: Double Chocolate Peanut Butter Pancakes (7 factors)
L: Hen Parmesan Pie (7 factors)
D: Hen Puttenesca (3 factors)
Dessert: Leftovers
Complete WW Factors: 17+
Notes: The hen parmesan pie truly makes an amazing meal prep choice as a result of it retains properly, so contemplate boxing it up or making double for the remainder of the week.
Weight Watchers Meal Plan WEDNESDAY October 1st
B: Caramel Apple French Toast Muffins (2 factors)
L: Buffalo Hen Pie (5 factors)
D: Leftovers
Dessert: Peanut Butter Chocolate Cookies (2 factors)
Complete WW Factors: 9+
Notes: Caramel Apple French toast muffins will deliver you the perfect flavors of the season, particularly should you’re not a pumpkin lover. These make nice housewarming items, so take some to your neighbor!
Weight Watchers Meal Plan THURSDAY October 2nd
B: Leftovers
L: Meat Mashed Potato Pie (7 factors)
D: Creamy Hen Noodle Soup (4 factors)
Dessert: Monkey Bread Pie (5 factors)
Complete WW Factors: 16+
Notes: Meat and Mashed Potato Pie – what is best than that? Speak concerning the final consolation meal!
Weight Watchers Meal Plan FRIDAY October third
B: Pillsbury Breakfast Casserole (7 factors)
L: Hen Caesar Salad Pasta Bake (6 factors)
D: Lasagna (7 factors)
Dessert: Apple Cinnamon Donuts (2 factors)
Complete WW Factors: 22
Notes: Lasagna is a good comforting meal on a cold night, however most recipes will burn up your entire treasured Weight Watchers factors. This model is improbable as a result of it’s bought loads of taste for simply 7 factors.
Weight Watchers Meal Plan SATURDAY October 4th
B: Kodiak Pumpkin Spice Muffins (3 factors)
L: Pizza Stuffed Hen Breast (4 factors)
D: Sluggish Cooker Pork and Bitter Kraut (6 factors)
Dessert: Brownie Cheesecake Bites (3 factors)
Complete WW Factors: 16
Notes: Kodiak muffins make issues simple – it’s a boxed combine which you could add your personal taste to they usually have further protein in them!
Examine your pantry and fridge for any of those listed gadgets earlier than heading to the grocery retailer.
Grocery Record
Produce
- Small/medium potatoes
- White potatoes
- Onions
- Garlic cloves
- Contemporary ginger
- Thai chilis
- Small chili pepper
- Bok choy
- Kaffir lime leaves
- Butternut squash
- Spring onions (scallions)
- Inexperienced onions
- Eggplants
- Crimson bell pepper
- Inexperienced peppers
- Diced peppers
- Carrots
- Peas
- Celery stalks
- Curly parsley
- Contemporary parsley
- Grape/cherry tomatoes
- Contemporary arugula
- Broccoli florets
- Inexperienced beans
- Leek
- Contemporary spinach
- Limes
- Lemon
- Ripe pear
- Blended berries (strawberries, blueberries, raspberries)
- Blueberries (frozen and contemporary)
- Contemporary blueberries
- Apples (Granny Smith or any selection)
- Banana
- Zucchini
Meat & Seafood
- Boneless, skinless hen breasts
- Bone-in skinless hen breasts
- Rotisserie hen breast
- Floor pork
- Pork loin
- Smoked turkey sausage
- 93% floor turkey
- Salmon fillets
- Cod
- Diced cooked ham
- Middle reduce bacon
- Oscar Mayer heart reduce bacon
- Actual bacon bits
- Pepperoni slices
- Hen sausage
- Further lean floor beef
- Anchovy fillets (oil-free)
Dairy & Eggs
- Eggs
- Egg whites
- Fats free cream cheese
- Fats free ranch dressing
- Gentle grated cheese
- Decreased-fat shredded cheddar cheese
- Gentle grated mozzarella cheese
- Gentle shredded mozzarella
- Contemporary grated asiago cheese
- Cottage cheese
- Low fats cottage cheese
- Skim milk
- Entire milk
- Gentle coconut milk
- Nonfat plain Greek yogurt
- Low-fat yogurt
- Gentle butter substitute
- Decreased-fat peanut butter unfold
- Gentle peanut butter
- Kraft mild peanut butter
- Unsweetened almond milk
Pantry Staples
- Salt
- Black pepper
- Floor ginger
- Cornstarch
- Olive oil
- Sesame oil
- Franks scorching sauce
- Scorching sauce
- Hen broth
- Fish/clam broth
- Oyster sauce
- Soy sauce
- Gentle sugar-free barbecue sauce
- Sugar-free marinara sauce
- Pasta sauce
- Decreased fats pasta sauce
- Pizza sauce
- Dried oregano
- Crimson pepper flakes
- Sesame seeds
- Marinara sauce
- Turmeric
- Curry powder
- Tomato paste
- Cumin
- Floor thyme
- Dried thyme
- Garlic powder
- Italian seasoning
- Gentle Italian dressing
- Fats free caesar salad dressing
- Panko Japanese breadcrumbs
- Panko crumbs
- Bay leaves
- Paprika
- Candy paprika
- Rolled oats
- Fast oats
- All-purpose flour
- White flour
- Baking powder
- Baking soda
- Vanilla extract
- Stevia powder or Monkfruit sweetener
- White sugar
- Brown sugar
- Brown sugar substitute
- Cinnamon
- Floor cinnamon
- Pumpkin pie spice
- Thyme
- Dried sage
- Garlic salt
- Onion salt
- Fennel seeds
- Cocoa powder
- Zero-calorie granulated sugar substitute
- Crimson meals dye
- Distilled white vinegar
- Apple cider vinegar
- Vinegar
- Powdered zero calorie sweetener
- Scorching cocoa combine
- Cream of tartar
- Pure maple syrup
- Maple syrup
- Brown sugar substitute
- Almonds
- Chopped pecans
- Walnuts
- Distilled vinegar
- Unsweetened applesauce
- Apple juice
- Honey
- Coconut flakes
- Entire flax seeds
- Sugar free caramel sauce
- No sugar added jam
- Graham crumbs
Frozen & Packaged Gadgets
- Canned black olives
- Sliced black olives
- Child capers
- Canned artichokes
- Canned combined greens
- Entire peeled tomatoes (28-oz can)
- Entire kernel corn (canned)
- Candy peas (canned)
- Frozen spinach
- Sauerkraut
- Refrigerated premade pie crust
- Lengthy-grain white rice
- Small pasta shapes
- Raw small pasta shapes
- Penne pasta
- Lasagna noodles
- Frozen tater tots
- Frozen hash browns
- Low-calorie bread
- Pillsbury cinnamon rolls with icing
- Pillsbury biscuits (7.5 oz)
- Pillsbury decreased fats crescent rolls
- Decreased sodium cream of hen condensed soup
- Mini chocolate chips
- Mini white chocolate chips
- 70% Lindt darkish chocolate
- Marshmallows (no-sugar-added or common)
- Marshmallow fluff
- 100% Pumpkin puree (15-oz can)
- Kodiak truffles pumpkin combine
- Pumpkin seeds
- Particular Ok brownie bites
- Fiber 1 brownie
- White icing
- Betty Crocker white icing
- Beef oxo (bullion dice)
- Croutons
20 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 observe your each day meals consumption and factors.
Suggestions for Simple and Environment friendly Prep:
- Ease into heartier fall cooking by making ready autumn components utilizing summer time strategies. Spiralize butternut squash for uncooked salads, grate apples into contemporary slaws, or use pumpkin puree in chilly smoothie bases. This allows you to take pleasure in seasonal flavors with out committing to full comfort-food mode when climate continues to be variable.
- Establish the three highest-impact prep duties that arrange your complete week for achievement, then focus solely on these. This is likely to be washing all produce, cooking one massive batch of protein, and making a giant container of dressing. By limiting your focus, you’ll truly full these essential duties as an alternative of burning out on an amazing record.
- Create concentrated taste bases that bridge seasons—like apple cider vinegar reductions, pumpkin spice seasoning blends, or herb oils utilizing the final of contemporary herbs. These taste enhancers allow you to add autumn richness to lighter dishes all through the week with out beginning each meal from scratch.
Obtain this PDF to dive into per week of mouthwatering recipes that show wholesome consuming might be each scrumptious and festive.
