Adding to the Sample Plans

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The sample menu plans that I have give you are designed for a daily PointsPlus Target of 26. If yours is higher, double the lean protein, whole grain, and/or dairy serving in the meal, and/or add to the meal with additional foods that have PointsPlus values. There are some starter add-on ideas below.

Add a protein portion, such as:
Breakfast meats
Bacon, cooked crisp, 3 slices (4 PointsPlus)
Canadian bacon, 1 oz (1 PointsPlus)

Lunch/deli meats
Ham, lean, reduced sodium, 2 oz (2 PointsPlus)*
Hot dog, beef or pork, fat free, cooked, 1 3/4 oz (1 PointsPlus)
Hot dog, beef or pork, light, cooked, 1 3/4 oz (2 PointsPlus)
Luncheon meat, fat free, 2 oz (1 PointsPlus)*
Tuna, canned in water, drained, 1/2 cup (3 PointsPlus)*

Entree meats
Beef, filet mignon, lean and trimmed, cooked, 4 oz (5 PointsPlus)*
Beef, ground, 93% lean, cooked, 3 oz (3 PointsPlus)*
Beef, steak, NY, KC strip, tenderloin, round, or flank, lean and trimmed, cooked, 3 oz (4 PointsPlus)*
Chicken breast, skinless, boneless, cooked, 3 oz (3 PointsPlus)*
Pork, center loin, lean and trimmed, cooked, 3 oz (4 PointsPlus)*
Pork, tenderloin or top loin, cooked, 3 oz (3 PointsPlus)*
Turkey breast, ground, 99% fat free, cooked, 1 oz (1 PointsPlus)*
Turkey breast, skinless and boneless, cooked, 2 oz (2 PointsPlus)*
Shrimp, cooked, 1/2 cup (2 PointsPlus)*

Meat substitutes
Tofu, light, firm, 3 oz (1 PointsPlus)*
Vegetarian burger, fat free frozen, 1 [2 3/4 oz] (2 PointsPlus)*

Beans
Black or cannellini, cooked, 1/2 cup (2 PointsPlus)*
Kidney, garbanzo, pinto, or white, cooked, 1/2 cup (3 PointsPlus)*

Eggs
Egg, 1 (2 PointsPlus)*
Egg whites, 3 (1 PointsPlus)*

Add bread or cereal, such as:
Bread
Bread, reduced calorie whole wheat, 2 slices (3 PointsPlus)*
English muffin, light, 1 (3 PointsPlus)*
Pita, whole wheat, 1 small (2 PointsPlus)
Tortilla, whole wheat, 1 medium (2 PointsPlus)
Roll, hamburger or hot dog, light, 1 [1 1/2 oz] (2 PointsPlus)*

Cooked or ready-to-eat cereal
Bran flakes, 3/4 cup (3 PointsPlus)
Grits, 1 cup (5 PointsPlus)*
Oatmeal, 1 cup (4 PointsPlus)*

Add a classic side, such as:
Bulgur, cooked, 1 cup (4 PointsPlus)*
Pasta, whole wheat, cooked, 1 cup (4 PointsPlus)*
Potato, sweet, cooked, 1 large (4 PointsPlus)*
Potato, white or red, cooked, 1 large (7 PointsPlus)*
Quinoa, cooked, 1 cup (5 PointsPlus)*
Rice, brown, cooked, 1 cup (5 PointsPlus)*

Add some dairy, such as:
Milk
Milk, fat free, 1 cup (2 PointsPlus)*
Milk, low fat [1%], 1 cup (3 PointsPlus)

Yogurt
Yogurt, fat free plain or light, 1 cup (3 PointsPlus)*

Cheese
Cheese, fat free, hard or semisoft, 1 slice [3/4 oz] (1 PointsPlus)*
Cheese, low fat, 1 slice [3/4 oz] (2 PointsPlus)
Feta, reduced fat, 1/4 cup (2 PointsPlus)
Cottage cheese, fat free, 1 cup (3 PointsPlus)*
Ricottal fat free, 1 cup (5 PointsPlus)*

Add flavor, texture, or fat - for example:
Toss in some oil
Canola, olive, flaxseed, safflower, or sunflower, 1 tsp (1 PointsPlus)

Top with a spread
Butter, light, 2 tsp (1 PointsPlus)
Jelly or jam, 1 Tbsp (1 PointsPlus)
Hummus, 2 Tbsp (2 PointsPlus)

Add...
Almonds or walnuts, slices or chopped, 1 Tbsp (1 PointsPlus)
Avocado, 1/4 medium (2 PointsPlus)
Olives, 10 small/6 large (1 PointsPlus)

Add snacks, such as:
Almonds, 12 nuts (2 PointsPlus)
Biscotti, plain, 2 small (3 PointsPlus)
Cereal bar, fat free, 1 bar (3 PointsPlus)
Crackers, fat free, 7 (2 PointsPlus)
Dried apricots, 6 halves (1 PointsPlus)
Popcorn, 94% fat free microwave popped, 3 cups (2 PointsPlus)*
Pretzel rods, 2 (2 PointsPlus)
Rice cake, plain or multigrain, 2 regular (2 PointsPlus)
Tropical trail mix, 1 oz (3 PointsPlus)

Fruits & Veggies
If you'd like to add satisfaction, but not PointsPlus values, you can always add fruits and veggies, most of which have a PointsPlus value of 0.

*Weight Watchers Power Food

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For sample menu plans, click the links below.

Sample Menu Plans - Week One

Sample Menu Plans - Week Two
Sample Menu Plans - Week Three