Sample Menu Plans - Week One

source

I have received lots of emails, messages, and comments requesting that I post sample meal plans on my blog. I am a busy woman and have not had time to make sample meal plans of my own. However, I want to try and give you what you need.

At each one of their PowerStart sessions, Weight Watchers gives you a weekly tracker with sample meal plans inside. I hope that these sample meals plans from Weight Watchers help give you some good ideas!! Just for you information, these sample plans are based on a Daily PointsPlus target of 26.

. . . . . . . . . .

{Day One}

Morning - Walnut oatmeal & yogurt
1 cup cooked hot oatmeal, topped with (4 PointsPlus)*
1 Tbsp chopped walnuts (1 PointsPlus)
4 Tbsp fat-free plain Greek yogurt, topped with (1 PointsPlus)*
1/2 cup blueberries (0 PointsPlus)*
1 cup black coffee (0 PointsPlus)

Total PointsPlus value: 6

Midday - Pesto turkey sandwich
2 slices reduced-calorie whole-wheat bread, with (3 PointsPlus)*
  6 slices tomato (0 PointsPlus)*
  4 slices cucumber (0 PointsPlus)*
  1 oz cooked skinless turkey breast (1 PointsPlus)*
  1 Tbsp reduced-fat pesto sauce (1 PointsPlus)
  2 oz fat free mozzarella cheese, sliced (2 PointsPlus)*
1 cup Garden Vegetable Soup (0 PointsPlus)

Total PointsPlus value:7

Evening - Salmon with brown rice and spinach
5 oz wild salmon fillet, baked with (6 PointsPlus)*
  2 medium tomatoes (0 PointsPlus)*
  2 tsp olive oil (2 PointsPlus)
1 cup steamed spinach (0 PointsPlus)*
1/2 cup brown rice (3 PointsPlus)*
1 1/2 cups mixed greens with (0 PointsPlus)*
  sliced cucumber and shredded carrot (0 PointsPlus)*
  2 tsp fat free Italian dressing (0 PointsPlus)

Total PointsPlus value: 11

Anytime
1/2 cup sugar free gelatin (0 PointsPlus)*
1 shot espresso, with (0 PointsPlus)
  1 cup heated fat free milk (2 PointsPlus)*
1 cup mixed fresh fruit*

Total PointsPlus value: 2

Daily PointsPlus Total: 26

. . . . . . . . . .

{Day Two} 

Morning - Greek yogurt with berries
1 cup fat free Greek yogurt, mixed with (3 PointsPlus)*
  1 cup frozen or fresh mixed berries (0 PointsPlus)*
  2 Tbsp sliced almonds (2 PointsPlus)
1 cup black coffee (0 PointsPlus)

Total PointsPlus value: 5

Midday - Pasta with salmon & peachy salad
1 cup cooked whole-wheat penne pasta, with (4 PointsPlus)*
  1/2 cup reduced-fat pasta sauce (1 PointsPlus)
  3 oz pink salmon, canned in water, drained (3 PointsPlus)*
2 cups mixed greens salad, with (0 PointsPlus)*
  2 tsp olive oil (2 PointsPlus)
  2 Tbsp lemon juice (0 PointsPlus)
  1 large peach, sliced (0 PointsPlus)*

Total PointsPlus value: 10

Evening - Veggie burger & corn on the cob
1 grilled frozen fat free vegetarian burger, on (2 PointsPlus)*
  1 light whole-wheat hamburger roll, topped with (2 PointsPlus)*
  1 Tbsp ketchup (0 PointsPlus)
  1/4 medium avocado (2 PointsPlus)
  2 large slices tomato (0 PointsPlus)*
1 medium ear of corn (2 PointsPlus)*
1 cup grilled zucchini (0 PointsPlus)*

Total PointsPlus value: 8

Anytime
1 cup carrots (0 PointsPlus)*
  1/4 cup fat free salsa (0 PointsPlus)*
3 oz fat free cheddar cheese cubes (3 PointsPlus)*
1 apple, sliced (0 PointsPlus)*

Total PointsPlus value: 3

Daily PointsPlus Total: 26

. . . . . . . . . .

{Day Three} 

Morning - Egg 'n' English muffin
1 poached egg (2 PointsPlus)*
1 light whole-grain English muffin (3 PointsPlus)*
1 cup grapes (0 PointsPlus)*
1 cup black coffee (0 PointsPlus)*

Total PointsPlus value: 5

Midday - Couscous lentil salad
1/2 cup cooked lentils, mixed with (2 PointsPlus)*
  1/2 cup cooked whole-wheat couscous (3 PointsPlus)*
  1/4 cup cooked bell pepper (0 PointsPlus)*
  1/4 cup celery (0 PointsPlus)*
  1/2 cup lightly steamed sugar snap peas (0 PointsPlus)*
  2 Tbsp lemon juice (0 PointsPlus)
  1/4 cup fat free chicken broth (0 PointsPlus)*
1 tall [12 fl oz} fat free unsweetened latte (3 PointsPlus)*

Total PointsPlus value: 8

Evening - Turkey stir-fry with quinoa
2 cups vegetables, stir-fry with (0 PointsPlus)*
  1 tsp sunflower oil (1 PointsPlus)
4 oz cooked skinless turkey breast, served over (4 PointsPlus)*
  1/2 cup cooked quinoa, mixed with (3 PointsPlus)*
    2 Tbsp reduced sodium soy sauce (0 PointsPlus)
    1 tsp sunflower oil (1 PointsPlus)

Total PointsPlus value: 9

Anytime
1 cup sliced mango, mixed with (0 PointsPlus)*
  1/2 cup fat free cottage cheese (1 PointsPlus)*
1 cup light yogurt, artificially sweetened (3 PointsPlus)*

Total PointsPlus value: 4

Daily PointsPlus Total: 26

. . . . . . . . . .

{Day Four} 

Morning - Cottage cheese & tomato
2 slices reduced calorie whole wheat bread (3 PointsPlus)*
1 cup fat free cottage cheese (3 PointsPlus)*
1 small tomato, sliced (0 PointsPlus)*
1 medium orange (0 PointsPlus)*
1 cup black coffee (0 PointsPlus)

Total PointsPlus value: 6

Midday - Tuna & bulgur salad
1 cup spinach leaves topped with (0 PointsPlus)*
1 cup cooked bulgur, mixed with (4 PointsPlus)*
  1/2 cup tuna, canned in water, drained (3 PointsPlus)*
  1/2 red bell pepper, diced (0 PointsPlus)*
  1/2 cup diced cucumber (0 PointsPlus)*
  1 scallion, chopped (0 PointsPlus)*
  2 Tbsp fat free balsamic vinaigrette (0 PointsPlus)

Total PointsPlus value: 7

Evening - Grilled chicken & baked potato
1 small plain baked potato, topped with (2 PointsPlus)*
  2 Tbsp fat free sour cream (0 PointsPlus)*
3 oz grilled skinless, boneless chicken breast (3 PointsPlus)*
2 cups mixed greens, tossed with (0 PointsPlus)*
  1/4 cup halved cherry tomatoes (0 PointsPlus)*
  1/4 cup halved grapes (0 PointsPlus)*
  1/4 cup diced jicama (0 PointsPlus)*
  2 tsp olive oil (2 PointsPlus)*
  2 Tbsp red wine vinegar (0 PointsPlus)*

Total PointsPlus value: 7

Anytime
1 grande [16 fl oz] fat free unsweetened latte (4 PointsPlus)*
1 banana (0 PointsPlus)*
1 cup sugar free lemonade (0 PointsPlus)
3 cups plain air popped popcorn (2 PointsPlus)*

Total PointsPlus value: 6

Daily PointsPlus Total: 26

. . . . . . . . . .

{Day Five} 

Morning - Breakfast muffin crostini
1 light whole grain English muffin, topped with (3 PointsPlus)*
  1/2 cup fat free ricotta cheese (2 PointsPlus)*
  1 sliced banana (0 PointsPlus)*
  1 Tbsp chopped walnuts (1 PointsPlus)
1 cup black coffee (0 PointsPlus)

Total PointsPlus value: 6

Midday - Tuna pasta salad
1 cup chopped red cabbage, mixed witth (0 PointsPlus)*
  1/2 cup steamed sugar snap peas (0 PointsPlus)*
  6 oz tuna, canned in water, drained (4 PointsPlus)*
  1/2 cup cooked whole wheat pasta, cooled (2 PointsPlus)*
  3 Tbsp balsamic vinegar (0 PointsPlus)*
  2 tsp canola oil (2 PointsPlus)*

Total PointsPlus value: 8

Evening - Steak, sweet potato & veggies
1 large cooked sweet potato (4 PointsPlus)*
2 cups steamed broccoli and cauliflower (0 PointsPlus)*
3 oz grilled lean, trimmed beef round steak, with (4 PointsPlus)*
  1 Tbsp steak sauce (0 PointsPlus)
1 cup Garden Vegetable soup (0 PointsPlus)*

Total PointsPlus value: 8

Anytime
1 cup light yogurt, artificially sweetened (3 PointsPlus)*
1 cup halved strawberries (0 PointsPlus)*
6 large olives (1 PointsPlus)

Total PointsPlus value: 4

Daily PointsPlus Total: 26

. . . . . . . . . .

{Day Six} 

Morning - Cereal with blueberries

1 cup fortified whole grain cereal, with (2 PointsPlus)
  1 cup fat free milk (2 PointsPlus)*
  1 cup blueberries (0 PointsPlus) *
1 cup black coffee (0 PointsPlus)

Total PointsPlus value: 4

Midday - Turkey and avocado roll
1 light roll, topped with (2 PointsPlus)*
  1/2 cup roasted peppers (0 PointsPlus)*
  1/4 medium avocado (2 PointsPlus)
  2 oz fat free mozzarella cheese, sliced (2 PointsPlus)*
  2 oz cooked skinless turkey breast (2 PointsPlus)*
1 cup celery and carrot sticks (0 PointsPlus)*

Total PointsPlus value: 8

Evening - Chicken and beet salad
2 cups raw spinach, mixed with (0 PointsPlus)*
  1/2 cup sliced beets (0 PointsPlus)*
  1/2 cup chopped red bell pepper (0 PointsPlus)*
  4 oz cooked skinless, boneless chicken breast (4 PointsPlus)*
  2 Tbsp balsamic vinegar (0 PointsPlus)
  2 tsp olive oil (2 PointsPlus)
1 cup fat free cottage cheese, topped with (3 PointsPlus)*
  1 Tbsp roasted pine nuts (1 PointsPlus)
Total PointsPlus value: 10

Anytime
3 small fresh apricots (0 PointsPlus)*
1 Weight Watchers Smart Ones Delights (4 PointsPlus)
  Chocolate Chip Cookie Dough Sundae

Total PointsPlus value: 4

Daily PointsPlus Total: 26

. . . . . . . . . .

{Day Seven} 

Morning - Eggs with 'shrooms & bacon

2 large eggs, scrambled with (4 PointsPlus)*
  1 cup mushrooms cooked in nonstick spray (0 PointsPlus)*
2 slices cooked turkey bacon (1 PointsPlus)
1 slice toasted reduced calorie whole wheat bread (1 PointsPlus)*
1 cup back coffee (0 PointsPlus)

Total PointsPlus value: 6

Midday - Broccoli cheese baked potato
1 medium baked potato, with (4 PointsPlus)*
  1 cup steamed broccoli florets (0 PointsPlus)*
  2 oz fat free mozzarella cheese, sliced (2 PointsPlus)*
1 cup Vegetable Soup (0 PointsPlus)*
1 large plum (0 PointsPlus)*

Total PointsPlus value: 6

Evening - Pork with pasta & green beans
1 cup cooked whole wheat penne pasta, with (4 PointsPlus)*
  1/2 cup canned reduced sodium tomato sauce (0 PointsPlus)*
  1/4 cup fresh basil (0 PointsPlus)*
5 1/2 oz lean trimmed pork center loin, (5 PointsPlus)*
  fried in nonstick spray (0 PointsPlus)
1 cup steamed green beans, with (0 PointsPlus)*
  2 tsp olive oil (2 PointsPlus)

Total PointsPlus value: 11

Anytime
1 pear (0 PointsPlus)*
2 stalks celery (0 PointsPlus)*
1 tall [12 fl oz} fat free unsweetened latte (3 PointsPlus)*
1 cup grapes (0 PointsPlus)*

Total PointsPlus value: 3

Daily PointsPlus Total: 26

*Weight Watchers Power Food

. . . . . . . . . . 

For sample menu plans, click the links below.

Sample Menu Plans - Week Two
Sample Menu Plans - Week Three
Adding to the Sample Plans