Wednesday, November 21, 2012

Sample Menu Plans - Week Two

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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.

. . . . . . . . . .
{Day One} 
Morning - Yogurt parfait
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
. . . . . . . . . .
{Day Three} 
Morning - Oatmeal and fruit
1 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

. . . . . . . . . .
{Day Four} 
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 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 scramble
1 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)*
  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 yogurt
1 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

. . . . . . . . . . 
For sample menu plans, click the links below.
Sample Menu Plans - Week Three
Adding to the Sample Plans

1 comment:

Amy said...

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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