BR

EAK

FAST

pint (284ml) skimmed milk 3 pint (284ml) skimmed milk 3 pint (284ml) skimmed milk 3

Porridge with berriesOats, 30gSkimmed milk from daily allowanceFrozen berries, defrosted

3*0

Peanut butter & banana crumpetCrumpet, 1 (60g), toastedReduced fat peanut butter, 15gBananaLatte, made with skimmed milk from daily allowance

220

*

Yogurt & fruitVirtually fat free plain yogurt, 150gFruit of your choice (fresh, frozen ortinned in natural juice, drained)Honey, 1 level tsp (8g)Latte, made with skimmed milk from daily allowance

2

01*

LUN

CH

Chicken & roasted vegetable saladMixed salad leavesVegetables (with a ProPoints value of zero) roasted in 1 tsp (5ml) sunflower oilSkinless chicken breast, cooked & shredded, 100gCherry tomatoesVirtually fat free plain yogurt, 150gPeaches tinned in natural juice, drained

0

1

3020

Warm bacon, spinach & avocado saladSpinach Cherry tomatoes, halvedRoasted red peppers, sliced avocado (78g), slicedRed onion, slicedBacon medallions, 2 (40g)Balsamic vinegar

0004010

Baked potato with cheesy slawPotato, 200g (raw weight), bakedCarrot & onion, grated; cabbage, slicedHalf fat mature cheddar cheese, 20g, gratedReduced fat mayonnaise, 1 tbsp (15g)Salad (Lettuce, cucumber, tomato)Apple

40

1100

DIN

NER

Salmon with new potatoesSalmon fillet, 1 medium (130g, raw weight), grilledNew potatoes, 150g, boiled & sauted in 1 tsp (5ml) sunflower oilGreen beans & leeksSugar free jelly crystals, packet (6g) set with orange segments

6

40

0

Vegetable currySweet potato (150g), cauliflower & onion, dicedCurry paste, 20gTinned tomatoesBrown rice, 40g (dry weight) Pappadum, ready to eat, 1 (10g)Mango Chutney, 20gSpray a pan with calorie controlled cooking spray and fry the onion for a few minutes, then add the curry paste. Add the sweet potato, cauliflower and tinned tomatoes. Simmer for about 30 minutes, until the veg is cooked. Serve with the rice, pappadum and chutney.

Pineapple

410411

0

Feta & pea frittataEggs, 2 medium (45g each), beatenNew potatoes, 100g, boiled & slicedOnion & red peppers, slicedFeta cheese, 30g, crumbledPeas, 1 tbsp (35g)Combine all ingredients and cook in a small pan coated in calorie controlled cooking spray. Place under grill for the final few minutes.

Oats, 15gHoney, 1 level tsp (8g)Pear tinned in natural juice, drained & choppedPlace the pears in a small ramekin and warm through in the oven/microwave. Top with the oats and place under the grill for a minute, drizzle with honey then serve.

42021

11

0

SNA

CK

S/

DES

SER

TS Corn on the cob, 1 medium (125g)Crumpet, 1 (60g), toasted & topped with 1 tsp (5g) yeast extractCucumber sticks

2

20

Virtually fat free plain yogurt, 150gPeaches tinned in natural juice, drainedMeringue nest, 1 (12g)Carrot sticks

2010

Weight Watchers Ready Salted Hoops, 1 bag (20g)BananaOlives, 10 (30g)

201

TOTAL 26 TOTAL 26 TOTAL 26

YOUR HANDY 7 DAY MEAL PLANNER

How To Use This Meal PlannerEach days meals are based on a daily ProPoints allowance of 26. If your allowance is higher use our weight loss tools, such as the POCKET GUIDE, the App, eSource or our Shop guide to look up extra foods or increased portion sizes.

In this 7 Day Handy Meal PlannerBreakfasts range from 34 ProPoints valuesLunches range from 48 ProPoints valuesDinners range from 811 ProPoints valuesSnacks/desserts range from 24 ProPoints values

For good health weve included pint of skimmed milk every day. This is to be used over the day as it suits you, for example in tea or coffee. Some days weve made suggestions as to how you could use it. Other days left weve left up to you

Filling & Healthy foods are highlighted in green.

We have suggested types of fruit and vegetables to enjoy with your meals but feel free to swap these for your favourite seasonal produce.

DAY 1 DAY 2 DAY 3

BR

EAK

FAST

pint (284ml) skimmed milk 3 pint (284ml) skimmed milk 3 pint (284ml) skimmed milk 3 pint (284ml) skimmed milk 3Banana porridgeOats, 30gSkimmed milk from daily allowanceBanana

3*0

Porridge with berriesOats, 30gSkimmed milk from daily allowanceFrozen berries, defrosted

3*0

Bacon & egg with toastBacon medallions, 2 (40g), grilledEgg, 1 medium (45g), poachedWholemeal calorie controlled bread, 1 slice (20g), toastedTomato ketchup, 1 tbsp (15g)Latte made with skimmed milk from daily allowance

12

10

*

Scrambled egg with mushroomsEgg, 1 medium (45g), scrambledMushrooms, sauted in calorie controlled cooking spray with chopped parsleyWholemeal calorie controlled bread, 1 slice (20g), toastedLow fat spread, 2 tsp (10g)Apple

2

0

110

LUN

CH

Tuna & cheese pittaWeight Watchers Wholemeal Pitta Bread, 1 (45g)Tuna in spring water, 1 small can drained (56g)Half fat mature cheddar cheese, 20g, gratedReduced fat mayonnaise, 1 tbsp (15g)Lettuce & cucumberPlums

3

1

1100

Houmous stuffed pittaWeight Watchers Wholemeal Pitta Bread, 1 (45g)Reduced fat houmous, 50gSpinachCucumberGrapesVirtually fat free fruit yogurt, 1 pot (150g)

33000

2

Tuna pasta saladWholewheat pasta, 1 small portion (40g, dry weight) cookedTuna in spring water, 1 small can, drained (56g)Olives, 10 (30g)RocketFeta, 20gFat free dressing, 1 tbsp (15ml)Pear

4

110100

Chunky vegetable soupVegetable soup with a ProPoints value of zero (such as butternut squash soup)Reduced fat houmous, 30gCarrot batonsVirtually fat free fruit yogurt, 1 pot (150g)Banana

020

20

DIN

NER

Beef stir fryFry 125g (raw weight) lean sirloin steak strips in calorie controlled cooking spray with grated ginger, sliced chilli, broccoli, mange tout & mushroomsOyster sauce, 2 tbsp (30g)Egg noodles, 1 medium portion (40g dry weight)Low fat chocolate mousse, 1 pot (65g)

41

42

Sausage & mashWeight Watchers Premium Pork Sausages, 2 grilled (39g each)Potato, 200g (raw weight), boiled and mashed with a splash of skimmed milk from daily allowancePeas, 80gGravy granules, 2 tsp (6g), preparedBroccoli & leeks

3

4210

Homemade turkey burgers with rice saladTurkey mince, 125g (raw weight) mixed with:Red onion, red chilli & fresh parsley, choppedRice salad 40g (dry weight) cooked brown rice, spring onion, roasted aubergine, lemon juice, parsleyFresh salsa: (chopped fresh tomatoes, red onion & red pepper)Mix the mince, red onion, red chilli and fresh parsley together and shape into a burger. Grill until cooked and serve with the rice salad and salsa.Orange

4

0

4

0

0

Roast chickenRoast chicken, 3 slices (90g)Potatoes, 150g roasted in 1 tsp oilCauliflower & cabbageGravy granules, 2 tsp (6g) preparedPeas, 80g

44012

Orange Crumpet, 1 (60g) topped with 1 tsp (8g) honeyPear

0

30

Weight Watchers Rich Toffee Bar, 1 (26g)BananaApple

200

Banana Virtually fat free fruit yogurt, 1 pot (150g)Weight Watchers Rich Toffee Bar, 1 (26g)

0

22

Chocolate, any type, 20gFresh fruit salad with 2 tbsp (80g) virtually fat free fruit yogurt

3

1

TOTAL 26 TOTAL 26 TOTAL 26 TOTAL 26

DAY 4 DAY 5 DAY 6 DAY 7

YOUR HANDY 7 DAY MEAL PLANNERSN

AC

KS/

D

ESSE

RTS

YOUR HANDY 7 DAY MEAL PLANNER

SToRe CUPBoaRD

Balsamic vinegar

Brown rice

Calorie controlled cooking spray

Chocolate

Crumpets

Curry paste

Egg noodles

Fruit tinned in natural juice

Gravy granules

Honey

Mango chutney

Meringue nests

Oats

Olives

Oyster sauce

Pappadums

Reduced fat peanut butter

Sugar free jelly crystals

Sunflower oil

Tinned tomatoes

Tomato ketchup

Tuna in brine or spring water

Weight Watchers Ready Salted Hoops

Weight Watchers Rich Toffee Bars

Weight Watchers Wholemeal Pitta Breads

Wholemeal calorie controlled bread

Wholewheat pasta

Yeast extract

FRIDge & FReezeR

Bacon medallions

Chicken (for roasting)

Eggs

Fat free dressing

Feta cheese

Frozen berries

Lean sirloin steak

Low fat chocolate mousse

Low fat spread

Peas

Reduced fat houmous

Reduced fat mayonnaise

Salmon fillet

Skimmed milk

Skinless chicken breast

Turkey mince

Virtually fat free fruit yogurt

Virtually fat free plain yogurt

Weight Watchers Premium Pork Sausages

FRUIT & VegeTaBLeS

Apples

Aubergine

Avocado

Bananas

Broccoli

Cabbage

Carrots

Cauliflower

Cherry tomatoes

Corn on the cob

Cucumber

Ginger, fresh

Green beans

Grapes

Leeks

Lemon

Lettuce

Mange tout

Mixed vegetables for roasting

Mushrooms

New potatoes

Onions

Oranges

Parsley, fresh

Pears

Pineapple

Plums

Potatoes

Red chilli

Red onion

Red peppers

Rocket

Salad leaves

Spinach

Spring onion

Sweet potato

Tomatoes

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