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The last two weeks I have posted sample menu plans for you. There are a total of three weeks worth of menus that I would like to post for you. As a result, this is the last week! Have any of you started using these menu plans yet? I hope that they help you stay on plan.
As I explained last week, at each one of the PowerStart sessions, Weight Watchers gives you a weekly tracker with sample meal plans inside. I am sharing these sample meal plans from Weight Watchers to help give you some good ideas!! Just for you information, these sample plans are based on a Daily PointsPlus target of 26.
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{Day One}
Morning - Bagel shop breakfast
2 mini whole wheat bagels, topped with (4 PointsPlus)
2 mini whole wheat bagels, topped with (4 PointsPlus)
2 Tbsp whipped cream cheese (2 PointsPlus)
1 grande [16 fl oz] fat free unsweetened cappuccino (2 PointsPlus)*
Total PointsPlus value: 8
Midday - Chinese for lunch
4 chicken lettuce wraps [each 5" long by 3" wide] (8 PointsPlus)
1 steamed vegetarian dumpling (1 PointsPlus)
1 cup steamed broccoli (0 PointsPlus)*
Total PointsPlus value: 9
Evening - Salmon & feta salad
3 1/2 oz grilled wild salmon, tossed with (4 PointsPlus) *
2 cups mixed greens (0 PointsPlus)*
1/2 cup roasted red peppers (0 PointsPlus)*
1/2 cup sliced jicama (0 PointsPlus)*
1/3 cup reduced-fat feta cheese (2 PointsPlus)*
2 tsp olive oil (2 PointsPlus)
1 Tbsp balsamic vinegar (0 PointsPlus)
1 cup Garden Vegetable Soup (0 PointsPlus)
Total PointsPlus value: 8
Anytime
1 mango, diced and mixed with (0 PointsPlus)*
3 Tbsp fat free ricotta cheese (1 PointsPlus)*
15 baby carrots, with (0 PointsPlus)*
1/2 cup fat free salsa (0 PointsPlus)*
Total PointsPlus value: 1
Daily PointsPlus Total: 26
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{Day Two}
Morning - Breakfast at home
1 Weight Watchers Smart Ones Smart Beginnings Canadian Style Bacon English Muffin Sandwich (6 PointsPlus)
1 Weight Watchers Smart Ones Smart Beginnings Canadian Style Bacon English Muffin Sandwich (6 PointsPlus)
1 grilled tomato (0 PointsPlus)*
1 cup black coffee (0 PointsPlus)
Total PointsPlus value: 6
Midday - Indian for lunch
4 oz chicken tikka (5 PointsPlus)
1/2 cup cooked white rice (3 PointsPlus)
Total PointsPlus value: 8
Evening - Grilled barbecue mango chicken
3 oz grilled, boneless chicken breast, with (3 PointsPlus)*
2 Tbsp low sodium barbecue sauce (0 PointsPlus)
1/2 cup mango slices (0 PointsPlus)*
1 small plain baked potato (2 PointsPlus)*
1 cup steamed sugar snap peas (0 PointsPlus)*
1/2 cup baby carrots (0 PointsPlus)*
Total PointsPlus value: 5
Anytime
1 tall [12 fl oz] fat free unsweetened latte (3 PointsPlus)*
1 cup mixed fresh fruit (0 PointsPlus)*
2 oz fat free mozzarella, layered with (2 PointsPlus)*
1 sliced tomato (0 PointsPlus)*
2 tsp olive oil, plus fresh basil leaves (0 PointsPlus)*
Total PointsPlus value: 5
Daily PointsPlus Total: 26
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{Day Three}
Morning - Cinnamon oatmeal
1 cup cooked hot oatmeal, with (4 PointsPlus)*
1 cup cooked hot oatmeal, with (4 PointsPlus)*
1 tsp cinnamon (0 PointsPlus)
artificial sweetener to taste (0 PointsPlus)
1/2 cup fat free cottage cheese (1 PointsPlus)*
1 cup blueberries (0 PointsPlus)*
1 cup black coffee (0 PointsPlus)
Total PointsPlus value: 5
Midday - Italian for lunch
2 cups Caesar salad, with (5 PointsPlus)
3 oz grilled skinless, boneless chicken breast (3 PointsPlus)*
2 tsp olive oil, mixed with balsamic vinegar (2 PointsPlus)
Total PointsPlus value: 10
Evening - Sushi takeout for dinner
4 medium or 6 small pieces rainbow roll (3 PointsPlus)
4 large pieces California roll (4 PointsPlus)
1 cup steamed snow peas, carrots, and broccoli (0 PointsPlus)*
1 cup Garden Vegetable Soup (0 PointsPlus)
Total PointsPlus value: 7
Anytime
2 slices [1 1/2 oz] fat free cheddar cheese, with (2 PointsPlus)*
1 sliced tomato (0 PointsPlus)*
2/3 cup light yogurt, artificially sweetened (2 PointsPlus)*
1 cup strawberries (0 PointsPlus)*
Total PointsPlus value: 4
Daily PointsPlus Total: 26
. . . . . . . . . .
{Day Four}
Morning - Breakfast at home
1 cup fortified whole grain cereal, with (2 PointsPlus)
1 cup fortified whole grain cereal, with (2 PointsPlus)
1 cup fat free milk (2 PointsPlus)*
1 sliced nectarine (0 PointsPlus)*
1 cup black coffee (0 PointsPlus)
Total PointsPlus value: 4
Midday - Lunch from the deli
1 1/2 cups lentil soup (6 PointsPlus)
1 wheat roll, with (2 PointsPlus)
2 tsp butter (2 PointsPlus)
1 banana (0 PointsPlus)*
Total PointsPlus value: 10
Evening - Mexican for dinner
1 fast food soft chicken taco, with (4 PointsPlus)
1 Tbsp sour cream (1 PointsPlus)
1/2 cup black beans and rice, topped with (3 PointsPlus)
1/2 cup pico de gallo (0 PointsPlus)*
1/4 cup guacamole (2 PointsPlus)
Total PointsPlus value: 10
Anytime
1 cup steamed asparagus, with (0 PointsPlus)*
2 tsp olive oil (2 PointsPlus)
1 tsp lemon juice (0 PointsPlus)
1 baked apple (0 PointsPlus)*
Total PointsPlus value: 2
Daily PointsPlus Total: 26
. . . . . . . . . .
{Day Five}
Morning - Breakfast at home
2 slices reduced calorie whole wheat bread, topped with (3 PointsPlus)*
2 slices reduced calorie whole wheat bread, topped with (3 PointsPlus)*
2 tsp peanut butter or cashew butter (2 PointsPlus)
1 cup fat free milk (2 PointsPlus)*
1 cup black coffee (0 PointsPlus)
Total PointsPlus value: 7
Midday - Lunch at the diner
2 slices bread, topped with (4 PointsPlus)
3 oz roasted skinless turkey breast (3 PointsPlus)*
2 slices lettuce (0 PointsPlus)*
2 slices tomato (0 PointsPlus)*
1 tsp mustard (0 PointsPlus)
1 cup melon chunks (0 PointsPlus)*
Total PointsPlus value: 7
Evening - Favorite steakhouse dinner
2 cups tossed salad [no cheese or croutons], with (0 PointsPlus)*
2 tsp olive oil (2 PointsPlus)
red wine vinegar (0 PointsPlus)
4 oz lean and trimmed grilled filet mignon (5 PointsPlus)*
1/2 cup cooked mushrooms [no fat added] (0 PointsPlus)*
1/2 cup cooked red potatoes, with (2 PointsPlus)*
1 tsp butter (1 PointsPlus)
Total PointsPlus value: 10
Anytime
1 cup celery sticks (0 PointsPlus)
2 slices [1 1/2 oz] fat free cheddar cheese (2 PointsPlus)*
1 banana (0 PointsPlus)*
Total PointsPlus value: 2
Daily PointsPlus Total: 26
. . . . . . . . . .
{Day Six}
Morning - Diner brunch
2 eggs, cooked into an omlet with (4 PointsPlus)*
2 eggs, cooked into an omlet with (4 PointsPlus)*
2 tsp butter (2 PointsPlus)
1 cup spinach leaves (0 PointsPlus)*
4 tomato slices (0 PointsPlus)*
1 cup orange sections (0 PointsPlus)*
1 espresso with 1/2 cup fat free milk (1 PointsPlus)*
Total PointsPlus value: 7
Midday - Vietnamese late lunch
3 steamed Vietnamese spring rolls (6 PointsPlus)
4 Tbsp spring roll dipping sauce (0 PointsPlus)
Total PointsPlus value: 6
Evening - Dinner at home
1 [3 oz] grilled skinless, boneless chicken breast (3 PointsPlus)*
1/2 cup cooked quinoa, tossed with (3 PointsPlus)*
1 cup steamed asparagus (0 PointsPlus)*
2 tsp olive oil (2 PointsPlus)
1 Tbsp sliced almonds (1 PointsPlus)
1 cup Garden Vegetable Soup (0 PointsPlus)
Total PointsPlus value: 9
Anytime
1 cup strawberries (0 PointsPlus)*
1 grande [16 fl oz] fat free unsweetened iced latte (4 PointsPlus)*
1 cup blueberries (0 PointsPlus)*
Total PointsPlus value: 4
Daily PointsPlus Total: 26
. . . . . . . . . .
{Day Seven}
Morning - Breakfast at home
1 cup fortified whole grain cereal, topped with (2 PointsPlus)
1 cup fortified whole grain cereal, topped with (2 PointsPlus)
1 cup fat free milk (2 PointsPlus)*
1 cup raspberries (0 PointsPlus)*
1 cup black coffee (0 PointsPlus)
Total PointsPlus value: 4
Midday - Italian for lunch
1 large slice thin crust one meat topping pizza (8 PointsPlus)
2 cups arugula, tossed with (0 PointsPlus)*
2 slices red onion (0 PointsPlus)*
with 1/2 cup sliced cucumber (0 PointsPlus)*
2 tsp olive oil (2 PointsPlus)
2 Tbsp red wine vinegar (0 PointsPlus)
1 Tbsp plain croutons (0 PointsPlus)
3 Tbsp crumbled feta cheese (2 PointsPlus)
12 fl oz diet soda (0 PointsPlus)
Total PointsPlus value: 12
Evening - Dinner at home
3 oz beef eye round, steak or roast, trimmed, grilled (3 PointsPlus)*
1/2 cup boiled red or white potatoes, mashed with (2 PointsPlus)*
1/4 cup low fat milk (1 PointsPlus)
1 cup green beans, with (0 PointsPlus)*
1 tsp toasted sliced almonds (0 PointsPlus)
1/2 cup cooked mushrooms (0 PointsPlus)*
Total PointsPlus value: 6
Anytime
1/2 cup cooked edamame in pods, sprinkled with salt (1 PointsPlus)*
1 tall [12 fl oz] fat free unsweetened latte (3 PointsPlus)*
1 cup cherries (0 PointsPlus)*
Total PointsPlus value: 4
Daily PointsPlus Total: 26
*Weight Watchers Power Food
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For sample menu plans, click the links below.
Sample Menu Plans - Week TwoAdding to the Sample Plans
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