5 day menu plan

1 2 3 4 5

DAY 1Breakfast Ricotta raisin toast 2 slices raisin toast, spread with 2 tbs reduced-fat ricotta. Serve with ½ cup pineapple and ½ cup skim milk for tea/coffee.

Lunch Corn, chickpea & tuna salad1 cup baby spinach leaves, tossed with ¼ cup chickpeas, ¼ cup corn kernels, ¼ small red onion (thinly sliced), 95g can tuna in springwater, 1 tsp olive oil and 1 tsp balsamic vinegar. Serve with 1 small grainy bread roll.

Dinner Zucchini, feta, tomato & rice frittataFinish with ½ punnet strawberries.

Snacks / Treats 1 Ryvita Multi Grain Crispbread, topped with 25g Weight Watchers Ham and ½ tomato (sliced). 62g tub NESTLÉ DIET Chocolate Mousse.

DAY 2Breakfast Cereal biscuits & banana2 wholewheat cereal biscuits with ½ cup warm skim milk and 1 small banana (chopped). Serve with 1 small skim-milk cappuccino.

Lunch Ham & cottage cheese crispbreads 3 Ryvita Multi Grain Crispbreads, spread with 3 tbs Weight Watchers Cottage Cheese, topped with 75g Weight Watchers Shaved Leg Ham and 2 tsp chopped chives. Serve with 1 cup lettuce, tossed with 1 tomato (diced), 1 carrot (grated), ¼ avocado (sliced) and 1 tsp olive oil.

Dinner Teriyaki beef with sesame spinach

Snacks / Treats 20g Carman’s Muesli Bites Bar, 1 apple, 2 tbs low-fat natural yogurt topped with ½ punnet strawberries, 1 tsp honey and 10 almonds.

DAY 3Breakfast Vegemite crumpets2 toasted wholemeal crumpets, spread with Vegemite, topped with 2 tbs Weight Watchers Cottage Cheese. Serve with ½ cup skim milk for tea/coffee.

Lunch Spinach, lentil & grapefruit salad1 cup baby spinach, tossed with 2⁄3 cup canned brown lentils (rinsed, drained), ½ ruby grapefruit (segmented), 30g crumbled reduced-fat feta, ½ red capsicum (diced), ½ red onion (thinly sliced), 3 walnut halves (chopped), 1 tsp flaxseed oil and 1 tsp lemon juice.

Dinner Indian chicken with cucumber, tomato & quinoa

Snacks / Treats 2 passionfruit, 2 fresh dates, 1 packet Weight Watchers Nibblies, 1 slice wholegrain toast, topped with 1 tomato (sliced).

DAY 4Breakfast Fruit muesli & strawberries½ cup Weight Watchers Fruity Muesli with ½ cup skim milk and ½ punnet strawberries.

Lunch Chicken Caesar salad1 cup lettuce leaves, tossed with 1 hard-boiled egg (quartered), 100g skinless barbecued chicken breast, 2 tsp Weight Watchers Mayonnaise, 2 slices grilled Weight Watchers Bacon, 1 tsp olive oil and 10g shaved parmesan. Serve with 1 slice wholegrain toast, spread with 1 tsp wholegrain mustard.

Dinner Honey mustard pork with roasted pear salad

Snacks / Treats 200g NESTLÉ DIET Lemon Cheesecake Dessert, 1 small skim-milk cappuccino. 1 mandarin.

DAY 5Breakfast Poached egg with rocket1 slice multigrain toast, spread with 1 tsp Weight Watchers Canola Spread, topped with 1 poached egg and 1 cup rocket leaves. Serve with 1 small skim-milk cappuccino.

Lunch Mustard & beef sandwich 2 slices wholegrain bread, spread with 1 tsp mustard, filled with 50g sliced lean roast beef, ½ cup grated carrot and 1 handful mixed lettuce leaves. Finish with 1 Weight Watchers Peaches Fruit Snack Tub.

Dinner Grilled salmon with white bean salad

Snacks / Treats ½ cup skim milk for tea/coffee, 1 Weight Watchers Belgian Chocolate Brownie, 1 mandarin, 1 cup air-popped popcorn, 200g NESTLÉ DIET Yogurt.

Plan 01

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