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

. . . . . . . . . . 

For sample menu plans, click the links below.

Sample Menu Plans - Week One

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

Sample Menu Plans - Week Three

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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.

. . . . . . . . . .

{Day One} 

Morning - Bagel shop breakfast
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

. . . . . . . . . .

{Day Two} 

Morning - Breakfast at home
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

. . . . . . . . . .

{Day Three} 

Morning - Cinnamon oatmeal
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 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 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 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 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 

. . . . . . . . . . 

For sample menu plans, click the links below.

Sample Menu Plans - Week One

Sample Menu Plans - Week Two
Adding to the Sample Plans

Weight Watchers 360° Teaser

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Somthing new is on the horizon for Weight Watchers!

On Sunday, December 2nd, 2012, Weight Watchers will launch their newest program changes for 2013. Click here to watch the CEO of Weight Watchers, David Kirchhoff, as he gives you a sneak peek of the newest Weight Watchers 360° program.

Here is what Weight Watchers says about this newest change to the Weight Watchers program. "Sometimes it's hard to make the best choices, even when we know what they are. Food temptations are all around us, all the time, and the latest science tells us that simply telling ourselves "no" is unlikely to work."

Attend your local Weight Watchers meeting and/or visit my blog next week to find out about the lastest innovation, Weight Watchers 360°, which will make it easier than ever to stick to the PointsPlus program. 

Weekly Weigh In - Thanksgiving Review

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I hope you all had an awesome holiday weekend!

As you can see below, I weighed in on Saturday morning and I had a frustrating gain of 2.6. I know it was Thanksgiving, so I need to be gracious with myself.

At first, I didn't want to share this disappointing news with all of you. However, I want you all to know that I have bad weeks too! Life happens and I gain weight, just like anyone else. I'm not perfect. Last week, might have been a bad week last week, but this week I am trying to get right back on plan.

 

This week in the Weight Watchers meeting room, they are asking us to think about our holiday action plan. They want you to take some time to think about the typical holiday stressors that you face each year. How have you dealt with it in the past? What do you plan to do this year?

If you want to be more successful this year than last year, you have to be intentional!

 

. . . . . . . . . . 

8 Weeks to Thanksgiving Challenge Review

Last week we finished up our 8 Weeks to Thanksgiving Challenge!! For me, the hardest part about this challenge was/is week 4 when Weight Watchers asked us to be active. I work from home all day with my baby girl and I find it hard to get in my activity each day. The easiest task for me was to power up, because I already bulk up my meals each day with power foods.

How did you do? Leave me a comment letting me know which task was the easiest for you and which was the most challenging.

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 One

Sample Menu Plans - Week Three
Adding to the Sample Plans

Weekly Weigh In - Lighten Up

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I am happy and proud to share with you that I lost another pound at my weigh in this past Saturday! 

Last week, I was able to stay on plan everyday and record everything that I ate in my tracker. I think that these small changes made a huge impact on my weight loss results. I have been able to get back on track and I am excited to see how I continue to lose weight in these coming weeks.


I am a little nervous about Thanksgiving, because I do not want to go off plan. I am trying to prepare myself by earning some extra Activity PointsPlus before Thursday.

What are you doing to stay on plan this week?

. . . . . . . . . . 

Week 8 - Lighten Up

This is the 8th and final week of our 8 Weeks to Thanksgiving Challenge!! Our challenge this week is to use the Recipe Builder on eTools to assign PointsPlus values to Thanksgiving classics or lighten them up. What are some of your favorite family recipes? How have you lightened them up?


P.S. My baby girl has been so fussy the last two days. Please pray that I have wisdom to know how to take care of her!

Weight Watchers New Activity Monitor

My ActiveLink

Preface: This is my own personal opinion about this product. I do not get anything from Weight Watchers for sharing this with you. I want you to know about it because I truly believe it will have a positive impact on your weight loss.

For months, I have been keeping a secret and I am so thankful that this week the secret is out! This week at my Weight Watchers meetings, I had the priviledge of introducing ActiveLink to my Weight Watchers members.

As a Weight Watchers leader, I was sent an ActiveLink over the summer, so that I could begin using it. When I received my ActiveLink, I was pregnant and I did not even know if I wanted to try it until after Olivia was born. After my coworkers began talking about how great ActiveLink was/is, I decided to give in and start using mine.

I am so glad that I began using my ActiveLink when I did!

After setting up ActiveLink on my computer, it began a seven day evaluation of my daily activity. I was supposed to wear my ActiveLink all day, every day. I used the clip and wore it on my bra. Each night, I plugged my ActiveLink into my computer to download the information that had been stored in my ActiveLink throughout the day. At the end of the seventh day, the ActiveLink website set up a daily personal activity goal for me that wass based on my average daily activity.

Each day, I wear my ActiveLink and try to reach my personal activity goal. ActiveLink gives me feedback throughout the day to help me see how much or how little I have moved. If I have not reached 100% or my goal, I know that I need to get up and go walking before calling it a night.

At the end of each day, I plug in my ActiveLink to my computer and it downloads my activity information. The ActiveLink website shows me whether or not I reached my daily personal activity goal and provides a summary of the activity that I did that day. Each week, I am emailed a summary of my weekly activity!

The ActiveLink Activity Monitor costs $39.95, plus a monthly fee of $5 for the subscription. Access to the Internet and an active eTools subscription are required. This activity monitor is completely waterproof and can be used in the shower or while swimming.

This little tool has already helped to motivate me to move more and I truly believe that this is a good investment!