FREE 7-Day WW Meal Plan October sixth – twelfth
Welcome to the newest free 7-Day WW Meal Plan, overlaying October sixth by means of twelfth! Because the autumn season settles in, this week-long menu embraces the flavors of fall whereas retaining you on monitor together with your wellness objectives. Whether or not you’re new to Weight Watchers or a seasoned professional, this meal plan takes the guesswork out of your day by day meals, permitting you to concentrate on having fun with scrumptious, satisfying meals with out compromising your progress.
On this information, you’ll discover a full week of balanced and flavorful meals, full with Level values and easy-to-follow recipes. From heat, comforting breakfasts to hearty dinners and good desserts, every day is designed to maintain you energized and happy. This meal plan incorporates a wide range of nutritious elements and cooking strategies, guaranteeing you’ll by no means really feel bored or disadvantaged. Plus, I’ve included some seasonal favorites that seize the essence of October with out breaking your Level financial institution. Let’s dive in!
WW Meal Plan SUNDAY October 6
B: Eggs Benedict (7 factors)
L: Roasted Butternut Squash Soup (1 level)
D: Chicken Pecan Salad (4 factors)
Dessert: Pumpkin Pie Mousse (2 factors)
Complete WW Factors: 14
Notes: Get the youngsters concerned within the pumpkin pie mousse! It’s really easy to make, they usually’ll love working within the kitchen with you.
WW Meal Plan MONDAY October 7
B: Apple Pie Parfait (4 factors)
L: Spaghetti Carbonara (5 factors)
D: Weight Watchers Gumbo (5 factors)
Dessert: Angel Food Cake (4 factors)
Complete WW Factors: 18
Notes: October is the right month to heat up with some gumbo! It doesn’t need to be heavy in energy and fats to be good, as you’ll discover with this Weight Watchers recipe.
WW Meal Plan TUESDAY October 8
B: Breakfast Taquitos (2-4 factors)
L: Corn Chowder (3 factors)
D: Spiced Turkey and Butternut Squash Skillet (3 factors)
Dessert: S’mores Brownies (3 factors)
Complete WW Factors: 13
Notes: If you happen to discover that the corn chowder isn’t very filling, add a facet of rotisserie rooster for some further protein.
WW Meal Plan WEDNESDAY October 9
B: Avocado Toast (3 factors)
L: Pork Bulgogi (4 factors)
D: The Best Meatloaf (5 factors)
Dessert: Bread Pudding (3 factors)
Complete WW Factors: 15
Notes: Meatloaf is such a hearty dinner, making it excellent for a cold October night. The recipe is straightforward and scrumptious!
WW Meal Plan THURSDAY October 10
B: Oatmeal Blueberry Pancakes (2 factors)
L: One Pot Cheesy Chili Mac (6 factors)
D: Chicken Breast Stuffed with Mushrooms (3 factors) + factors for rice
Dessert: Maple Pecan Pinwheels (3 factors)
Complete WW Factors: 14
Notes: You can also make any facet that you really want for the rooster breast filled with mushrooms. I discover I’ve loads of factors for one thing hearty like rice or quinoa. If in case you have leftover rice from the pork bulgogi, it’s an excellent addition.
WW Meal Plan FRIDAY October 11
B: Healthy Apple Scones (4 factors)
L: Thanksgiving Turkey Burger (2 factors)
D: Creamy White Chicken Chili (2 factors)
Dessert: Caramel Pumpkin Poke Cake (5 factors)
Complete WW Factors: 13
Notes: This caramel pumpkin poke cake is to die for. Make one for a good friend whilst you’re at it – it’s an excellent vacation share!
WW Meal Plan SATURDAY October 12
B: Pumpkin Spice Muffins (4 factors) + Boiled Eggs (0 factors)
L: Skillet Chicken Pot Pie (6 factors)
D: Instant Pot Broccoli Cheddar Soup (4 factors)
Dessert: Apple Nut Crisp (3 factors)
Complete WW Factors: 17
Notes: I like stocking the freezer with these pumpkin spice muffins. They make nice breakfasts or snacks on the go.
Now it’s time to get to the grocery retailer! Use this sectioned record to seize the whole lot you want for the week. Double-check your pantry and fridge earlier than buying so that you don’t double up on elements.
Grocery Record
Produce
– Apples
– Avocado
– Bananas
– Blueberries
– Broccoli
– Butternut squash
– Carrots
– Celery
– Corn (contemporary or frozen)
– Garlic
– Grapes
– Inexperienced onions (scallions)
– Honeycrisp apple
– Lemon
– Lime
– Mushrooms
– Okra
– Onions (white, crimson, yellow)
– Pears
– Potatoes
– Crimson bell pepper
– Sage (contemporary)
– Spinach (child)
– Thyme (contemporary)
– Tomatoes
– Zucchini
– Tarragon (contemporary)
Meat and Poultry
– Bacon (Canadian)
– Rooster breast
– Floor beef (93% lean)
– Floor turkey (93% or 99% lean)
– Pork, floor
– Ham (smoked)
– Shrimp
– Turkey sausage (smoked, low fats)
Dairy and Eggs
– Butter (mild)
– Buttermilk (low-fat)
– Cheddar cheese (50% diminished fats, sharp)
– Cool Whip (lite, fat-free or sugar-free)
– Cream cheese (mild)
– Eggs
– Goat cheese
– Greek yogurt (non-fat)
– Half and half
– Milk (skim or non-fat)
– Mozzarella cheese (part-skim)
– Parmesan cheese
– Velveta cheese (reduced-fat)
Bakery
– Angel meals cake combine
– Baguette
– Bread (low-point or complete grain)
– Crescent rolls (Pillsbury, diminished fats)
– English muffins (complete grain)
– Graham crackers
Pantry Gadgets
– Almond butter
– Apple cider vinegar
– Applesauce (unsweetened)
– Baking powder
– Baking soda
– Brown sugar (mild)
– Cake combine (yellow, white, or spice)
– Caramel sauce (Smucker’s Sugar-free)
– Cashew milk (unsweetened)
– Rooster broth (low-sodium)
– Chocolate chips (Lily’s darkish)
– Cocoa powder (unsweetened)
– Coconut flakes
– Cornstarch
– Dijon mustard
– Fish inventory
– Flour (all-purpose and self-rising)
– Nice Northern Beans
– Inexperienced chiles (canned, diced, delicate)
– Jell-O (Vanilla, Sugar-Free, Fats-Free Instantaneous Pudding)
– Kidney beans (crimson, canned)
– Ketchup (diminished sugar)
– Maple extract
– Maple syrup (mild)
– Marshmallows (mini)
– Mayonnaise (mild)
– Nuts (almonds, pecans, walnuts)
– Oats (quaint or fast cooking)
– Olive oil
– Peas (frozen)
– Pumpkin puree (canned)
– Raisins
– Crimson wine vinegar
– Sesame oil
– Sesame seeds
– Soy sauce
– Stuffing combine (boxed)
– Sugar substitute (zero-calorie, e.g., monk fruit powder with erythritol)
– Tomato paste
– Tomato sauce (canned)
– Tomatoes (canned, diced)
– Vanilla extract
– Vegetable oil
– Vinegar (white)
– White wine
– Worcestershire sauce
Pasta and Grains
– Macaroni (wheat)
– Pasta shells (small)
– Spaghetti (complete wheat)
Spices and Seasonings
– Bay leaves
– Black pepper
– Cayenne pepper
– Pumpkin seeds
– Salt (kosher)
– Thyme (dried)
– Rosemary (dried)
– Cinnamon
– Chili powder
– Cumin
– Garlic Powder
– Lawry’s Seasoned Salt
– Nutmeg
– Onion powder
– Oregano (dried)
– Paprika (smoked)
– Pumpkin pie spice
Zero Level Snack (Anytime of Day)
Extra Zero Level Snacks here!
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 Straightforward and Environment friendly Prep:
- Embrace batch cooking of hearty soups and stews: Chilly climate requires warming, comforting meals. Dedicate a number of hours on the weekend to make giant batches of nutrient-rich soups, stews, or chilis. These dishes typically style even higher after a day or two as flavors meld, making them excellent for meal prep. Portion them into particular person containers for straightforward grab-and-go lunches or fast dinners all through the week. Not solely will this prevent time, but it surely’ll additionally make sure you at all times have a warming meal able to warmth up.
- Make the most of your gradual cooker or Instantaneous Pot: These home equipment are invaluable for winter meal prep. You may set them up within the morning with elements for a healthful meal that’ll be prepared by dinnertime. Attempt making huge batches of pulled rooster, beef stew, or vegetarian chili. These can be utilized in numerous methods all through the week – in sandwiches, over rice, or with a facet of roasted greens. The bonus? Your property will scent superb all day lengthy.
- Prep freezer-friendly meals: Reap the benefits of your freezer to increase the lifetime of your meal prep. Casseroles, lasagnas, and pot pies are wonderful decisions for freezer meals. Put together these in disposable aluminum trays or freezer-safe containers, and also you’ll have home made “TV dinners” prepared for these evenings while you’re too drained to cook dinner. Simply keep in mind to label every container with the contents and date. This method not solely saves time but additionally reduces meals waste and gives selection in your meal choices.
Able to dive into per week of tasty, points-friendly choices that remember the perfect of autumn? Obtain the PDF to discover this free meal plan that proves consuming nicely and reaching your objectives can go hand in hand, even through the cozy consolation meals season!
