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I hope that the Sample Menu Plans - Week One that I posted for you last week was helpful! I want to post a total of three weeks worth of sample menu plans for all of you.
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 - Yogurt parfait
1 cup plain fat free, layered with (3 PointsPlus)*
1 cup plain fat free, layered with (3 PointsPlus)*
1 cup raspberries (0 PointsPlus)*
1 cup fortified whole grain cereal (2 PointsPlus)
1 cup black coffee
Total PointsPlus value: 5
Midday - Turkey 'n' cheese sandwich
2 slices reduced calorie whole wheat bread, with (3 PointsPlus)*
2 oz roasted skinless turkey breast, sliced (2 PointsPlus)*
1 slice [3/4 oz] fat free cheese (1 PointsPlus)*
2 each: lettuce leaves and tomato slices (0 PointsPlus)*
2 tsp mustard (0 PointsPlus)
1 small unsweetened dill pickle (0 PointsPlus)*
1 cup Garden Vegetable Soup (0 PointsPlus)
1 cup unsweetened iced tea (0 PointsPlus)
Total PointsPlus value: 6
Evening - Fish and chips
4 oz halibut, grilled or brolied with (5 PointsPlus)*
1 tsp olive oil (1 PointsPlus)
1 Tbsp lemon juice (0 PointsPlus)
1 cup steamed broccoli (0 PointsPlus)*
1 medium baking potato, sliced, brushed with (4 PointsPlus)*
1 tsp olive oil, and baked (1 PointsPlus)
1 cup mixed greens, with (0 PointsPlus)*
2 Tbsp fat free Italian dressing (1 PointsPlus)
Total PointsPlus value: 11
Anytime
1/2 cup fat free milk (1 PointsPlus)*
1 chocolate sandwich cookie (1 PointsPlus)
1 pretzel rod (1 PointsPlus)
1 slice [3/4 oz] fat free Swiss Cheese (1 PointsPlus)*
Total PointsPlus value: 4
Daily PointsPlus Total: 26
. . . . . . . . . .
{Day Two}
Morning - Fruit 'n' nut cereal
1 cup fortified whole grain cereal, topped with (2 PointsPlus)
1 cup fat free milk (2 PointsPlus)*
1 Tbsp sliced almonds (1 PointsPlus)
1/2 cup blueberries (0 PointsPlus)*
1 cup black coffee (0 PointsPlus)
Total PointsPlus value: 5
Midday - Pasta salad
3/4 cup cooked whole wheat pasta, mixed with (3 PointsPlus)*
1/4 cup canned white beans (2 PointsPlus)*
1/4 cup chopped red bell pepper (0 PointsPlus)*
6 large black olives, halved (1 PointsPlus)
2 Tbsp reduced fat feta cheese (1 PointsPlus)
1 tsp olive oil (1 PointsPlus)
1 Tbsp balsamic vinegar (0 PointsPlus)
Total PointsPlus value: 8
Evening - Rice and beans
1 Weight Watchers Smart Ones Classic Favorites Santa Fe Style Rice and Beans (8 PointsPlus)
1 cup asparagus, drizzled with (0 PointsPlus)*
1 tsp sunflower oil (1 PointsPlus)
Total PointsPlus value: 9
Anytime
1 cup light yogurt, artificially sweetened (3 PointsPlus)*
1 cup raspberries, topped with (0 PointsPlus)*
1/4 cup aerosol whipped cream (1 PointsPlus)
Total PointsPlus value: 4
Daily PointsPlus Total: 26
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{Day Three}
Morning - Oatmeal and fruit1 cup cooked hot oatmeal, mixed with (4 PointsPlus)*
1/2 cup fat free milk (1 PointsPlus)*
1 Tbsp sunflower seeds (1 PointsPlus)
1/2 cup unsweetened applesauce (0 PointsPlus)*
1 cup black coffee (0 PointsPlus)
Total PointsPlus value: 6
Midday - Tuna salad pita
1 small whole wheat pita, stuffed with (2 PointsPlus)
1/2 cup tuna, canned in water, drained and mixed with (3 PointsPlus)*
1/4 cup chopped celery (0 PointsPlus)*
2 tsp Dijon mustard (0 PointsPlus)
1 Tbsp fat free mayonnaise (0 PointsPlus)
1/4 cup shredded lettuce (0 PointsPlus)*
2 slices tomato (0 PointsPlus)*
Total PointsPlus value: 5
Evening - Pasta with beans & ricotta
3/4 cup cooked whole wheat pasta, with (3 PointsPlus)*
1/4 cup heated store bought marinara sauce (1 PointsPlus)
1/4 cup canned white beans (2 PointsPlus)*
1/2 cup fat free ricotta cheese (2 PointsPlus)*
1 cup steamed broccoli, with (0 PointsPlus)*
2 tsp olive oil (2 PointsPlus)
minced garlic (0 PointsPlus)
Total PointsPlus value: 10
Anytime
1 cup light yogurt, artificially sweetened (3 PointsPlus)*
1 cup frozen or fresh mixed berries (0 PointsPlus)*
1 pretzel rod (1 PointsPlus)
1 slice [3/4 oz] fat free Swiss cheese (1 PointsPlus)*
Total PointsPlus value: 5
Daily PointsPlus Total: 26
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{Day Four}
Morning - Fruit 'n' nut cereal1 cup fortified whole grain cereal, topped with (2 PointsPlus)
1 cup fat free milk (2 PointsPlus)*
1 Tbsp sliced almonds (1 PointsPlus)
1/2 cup raspberries (0 PointsPlus)*
1 cup black coffee (0 PointsPlus)
Total PointsPlus value: 5
Midday - Turkey 'n' cheese wrap
1 medium whole wheat tortilla, filled with (2 PointsPlus)
2 oz roasted skinless turkey breast (2 PointsPlus)*
1 slice [3/4 oz] fat free Swiss cheese
2 tsp mustard (0 PointsPlus)
2 lettuce leaves (0 PointsPlus)*
2 tomato slices (0 PointsPlus)*
2 red onion slices (0 PointsPlus)*
Total PointsPlus value: 5
Evening - Pork with sweet potato
4 oz lean trimmed pork center loin, grilled with (4 PointsPlus)*
1 Tbsp reduced sodium teriyaki sauce (0 PointsPlus)
1 tsp olive oil (1 PointsPlus)
1/2 tsp minced garlic (0 PointsPlus)
1 large baked sweet potato, with (4 PointsPlus)*
2 tsp light butter (1 PointsPlus)
1 cup steamed asparagus, with (0 PointsPlus)*
1 tsp olive oil mixed with lemon juice (1 PointsPlus)
Total PointsPlus value: 11
Anytime
1/2 cup fat free milk (1 PointsPlus)*
1 chocolate sandwich cookie (1 PointsPlus)
12 low fat baked tortilla chips, with (3 PointsPlus)
1/2 cup fat free salsa (0 PointsPlus)*
Total PointsPlus value: 5
Daily PointsPlus Total: 26
. . . . . . . . . .
{Day Five}
Morning - Tomato feta scramble1 egg & 1 egg white, scrambled and topped with (2 PointsPlus)*
1/4 cup diced tomato (0 PointsPlus)*
2 Tbsp reduced fat feta cheese (1 PointsPlus)
1 sliced reduced calorie whole wheat bread, with (1 PointsPlus)*
1 tsp light butter (1 PointsPlus)
1 cup black coffee (0 PointsPlus)
Total PointsPlus value: 5
Midday - Soup and tuna salad
1 cup reduced sodium chicken noodle soup (3 PointsPlus)
2 cups mixed greens, topped with (0 PointsPlus)*
1 small sliced tomato (0 PointsPlus)*
1/2 cup tuna, canned in water, drained & mixed with (3 PointsPlus)*
1/4 cup chopped celery (0 PointsPlus)*
2 tsp Dijon mustard (0 PointsPlus)
1 Tbsp fat free mayonnaise (0 PointsPlus)
Total PointsPlus value: 6
Evening - Tofu stir-fry
1 cup cooked whole wheat spaghetti, stir fried with (4 PointsPlus)*
3 oz light firm tofu (1 PointsPlus)*
1/2 red bell pepper, sliced (0 PointsPlus)*
1 scallion, chopped (0 PointsPlus)*
1/2 cup snow peas (0 PointsPlus)*
2 tsp canola oil (2 PointsPlus)
2 Tbsp Asian stir fry sauce (1 PointsPlus)
Total PointsPlus value: 8
Anytime
1 cup light yogurt, artificially sweetened (3 PointsPlus)*
1 cup blueberrie (0 PointsPlus)*
1 tall [12 fl oz] fat free unsweetened latte (3 PointsPlus)*
1 chocolate sandwich cookie (1 PointsPlus)
Total PointsPlus value: 7
Daily PointsPlus Total: 26
. . . . . . . . . .
{Day Six}
Morning - Egg white omelet
3 egg whites, cooked into an omelet with (1 PointsPlus)*
3 egg whites, cooked into an omelet with (1 PointsPlus)*
1/4 cup chopped cooked asparagus (0 PointsPlus)*
1 sliced [3/4 oz] fat free cheese (1 PointsPlus)*
1 cup black coffee
Total PointsPlus value: 2
Midday - Mixed-up salad
Mixed greens and sliced tomato, topped with (0 PointsPlus)*
1/4 medium avocado (2 PointsPlus)
1/4 cup raspberries (0 PointsPlus)*
1/4 cup canned white beans (2 PointsPlus)*
3 oz grilled skinless, boneless chicken breast (3 PointsPlus)*
1 tsp olive oil (1 PointsPlus)
lemon juice to taste (0 PointsPlus)
1 cup diet soda (0 PointsPlus)
Total PointsPlus value: 8
Evening - Pasta with turkey & ricotta
1 cup cooked whole wheat pasta, with (4 PointsPlus)*
1/2 cup heated store bought marinara sauce (2 PointsPlus)
3 oz roasted skinless turkey breast (3 PointsPlus)*
1/4 cup fat free ricotta cheese (1 PointsPlus)*
1 cup steamed zucchini, with (0 PointsPlus)*
1 tsp olive oil (1 PointsPlus)
minced garlic (0 PointsPlus)
Total PointsPlus value: 11
Anytime
3 cups 94% fat free microwave popcorn (2 PointsPlus)*
1 tall [12 fl oz] fat free unsweetened latte (3 PointsPlus)*
Total PointsPlus value: 5
Daily PointsPlus Total: 26
. . . . . . . . . .
{Day Seven}
Morning - Fruity-nutty yogurt1 cup fat free plain Greek yogurt, mixed with (3 PointsPlus)*
1/2 cup unsweetened applesauce (0 PointsPlus)*
1 Tbsp sunflower seeds (1 PointsPlus)
1 cup black coffee (0 PointsPlus)
Total PointsPlus value: 4
Midday - Chicken tostada
1 medium corn tortilla, topped with (2 PointsPlus)
2 oz grilled skinless, boneless chicken breast (2 PointsPlus)*
1/4 cup canned black beans (1 PointsPlus)*
1/4 cup diced tomato (0 PointsPlus)*
1/4 cup shredded lettuce (0 PointsPlus)*
1/4 cup shredded fat free cheese (1 PointsPlus)*
1/4 cup fat free salsa (0 PointsPlus)*
1 Tbsp fat free sour cream (0 PointsPlus)*
Total PointsPlus value: 6
Evening - Turkey & sweet potato
1 cup Garden Vegetable Soup (0 PointsPlus)
3 oz roasted skinless turkey breast (3 PointsPlus)*
1 large baked sweet potato, with (4 PointsPlus)*
2 tsp light butter (1 PointsPlus)
1 cup steamed asparagus, with (0 PointsPlus)*
2 tsp olive oil (2 PointsPlus)
Total PointsPlus value: 10
Anytime
1 cup fat free milk (2 PointsPlus)*
1 chocolate sandwich cookie (1 PointsPlus)
12 low fat baked tortilla chips, with (3 PointsPlus)
1/2 cup fat free salsa (0 PointsPlus)*
Total PointsPlus value: 6
Daily PointsPlus Total: 26
*Weight Watchers Power Food
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For sample menu plans, click the links below.
Sample Menu Plans - Week ThreeAdding to the Sample Plans
1 comment:
What cereal do you eat that is only 2 points? My "healthy" cereal is 5 pts!
Love the blog... Thanks so much for the inspiration!!
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