Your weekly meal plan

BREAKFAST Porridge Made with 30g porridge oats and skimmed milk from daily allowance. Serve with 6 chopped cashew nuts and a handful of sliced strawberries.

BREAKFAST Cereal2 shredded wheat, skimmed milk from daily allowance and a handful of blueberries.

LUNCH Omelette, with toast & a side salad Dice ½ red pepper. Beat 2 eggs and stir in a handful of chopped fresh chives. Mist a pan with calorie controlled cooking spray, cook the peppers briefly, then pour in the eggs and cook, turning once, until the egg is set and lightly browned. Toast 1 slice calorie controlled brown bread. Serve with mixed salad leaves, and sliced cucumber and tomatoes, drizzled with 1 tsp balsamic vinegar.

DINNERBaked salmon Mist a 130g fillet of skinless salmon with calorie controlled cooking spray, and bake at 200°C, fan 180°C, gas mark 6 for 10-15 mins or until cooked. Cook 40g brown rice to pack instructions. Serve with 80g each of steamed peas and asparagus.

BREAKFAST Crumpets 2 toasted crumpets with spread and a sliced banana.

LUNCHTuna salad crispbread Mix 3 tbsp reduced-fat cottage cheese with 1 medium tin tuna in brine/spring water, drained, and ½ tsp olive oil. Spread over 4 Ryvita orginal crispbreads. Serve with spinach leaves, pickled beetroot, sliced cucumber and peppers.

DINNERGrilled chicken with veg & couscousCube ½ butternut squash, toss in ½ tsp olive oil and roast for 40 mins at 180°C, fan 160°C, gas mark 4. Meanwhile grill a 150g skinless chicken breast fillet for 15-20 mins, until cooked, and cook 60g couscous to pack instructions. Serve with 40g steamed green beans, 80g cooked peas and the roasted squash.

BREAKFAST Cereal 2 shredded wheat, skimmed milk from daily allowance and a handful of blueberries.

LUNCHChicken & lentil saladToss salad leaves with ½ chopped pepper, 1 grated carrot, ¼ diced cucumber, 5 halved cherry tomatoes, 2 tbsp tinned lentils, drained, and 120g shredded grilled chicken breast. Drizzle with 2 tbsp fat-free dressing and serve with 1 x 60g wholegrain bread roll.

DINNERLamb meatballsThis recipe serves 4, so divide into portions and freeze individually. Roast 1 aubergine, cut into chunks, for 20 mins. Meanwhile prepare 40g bulgur wheat to pack instructions. In a bowl, season and mix 350g lean lamb mince, ½ grated onion, 2 crushed garlic cloves, 2 tsp ground cumin, ½ tsp ground cinnamon and a handful of chopped fresh parsley with your hands. Add the bulgur wheat and form into 16 balls. Chill for 30 mins. Meanwhile fry 1 chopped onion in 1 tsp oil, add 2 crushed garlic cloves, 3 sprigs thyme, 1 bay leaf, 1 400g tin tomatoes, 2 tbsp tomato purée and 250ml vegetable stock. Brown the meatballs in a nonstick pan misted with cooking spray, add the sauce, simmer for 15 mins, add the aubergine and simmer for 15 mins more. Serve each portion with 1 courgette, spiralised and blanched.

BREAKFAST Fruity crumpet 1 toasted crumpet topped with 2 tsp Weight Watchers Strawberry Conserve. 1 banana and tea or coffee with milk from daily allowance.

LUNCHBeef open sandwichGrill a quartered onion until brown. Spread 2 slices calorie controlled bread with 1 tsp wholegrain mustard; top with 1 slice roast beef and 15g half-fat Cheddar. Add 2 slices beetroot and the onion. Serve with mixed salad leaves tossed with ½ sliced cucumber and 1 quartered tomato.

BREAKFAST Egg & avocado toast Toast 1 slice granary bread (25g or 2 SmartPoints per slice). Mash 20g avocado in a bowl and spread over the toast. Add a slice each of tomato and wafer-thin turkey and top with a poached egg. Season.

LUNCHChick pea and egg saladMix 3 tbsp tinned chick peas, drained, a handful mixed salad leaves, 1 sliced tomato, ½ diced yellow pepper, ½ finely sliced red onion and 1 sliced hard boiled egg. Drizzle with 2 tbsp fat-free dressing. Serve with 1 brown sandwich thin.

DINNERSteamed lemon cod with butternut mashPeel and chop 100g potato and ½ butternut squash. Cook in a pan of boiling salted water for 15-20 mins, until soft. Meanwhile, bring a pan of water with a few slices of lemon and sprigs of dill to a simmer, add 175g cod fillet and simmer for about 10 mins, or until the fish is opaque and flakes quite easily with the fork. Mash the cooked and drained potatoes and squash with 2 tsp low-fat spread. When the fish is cooked, remove from the water with a slotted spoon, pat dry with kitchen paper and serve with the mash, steamed courgette and broccoli, and 1 tbsp tartare sauce on the side.

BREAKFAST Berry nutty breakfast Mix 6 chopped almonds, 20g porridge oats and a large handful of mixed berries. Serve with 150g 0% fat natural Greek yogurt.

LUNCHBean salad Cook 40g wholewheat couscous to pack instructions. Mix with 100g baby spinach, 120g tin mixed beans, drained and rinsed, 5 halved cherry tomatoes, 1 sliced spring onion and 40g Weight Watchers Greek style salad cheese. Drizzle over 1 tsp olive oil.

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

LUNCH Cheese & ham wrap Weight Watchers Love Fibre Wrap with 30g half-fat Cheddar, 2 slices wafer thin ham, shredded lettuce, 1 diced tomato and ½ grated carrot.

DINNERSpaghetti Bolognese In a nonstick pan, brown 125g 5% fat extra-lean beef mince in 1 tsp oil. Stir in ½ chopped onion and 1 crushed garlic clove. Add a 400g tin chopped tomatoes and simmer for 20 mins. Stir in ½ grated carrot, a handful of spinach and some fresh basil just before serving. Meanwhile, cook 60g dried wholemeal pasta. Serve with 80g steamed green beans.

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Crudités with 2 tbsp reduced-fat houmous

2 thin crispbreads with 1 tbsp reduced-fat cottage cheese

1 pear

2 tbsp 0% fat natural Greek yogurt with fresh fruit

1 crumpet with

1 tsp marmite

2 Rich Tea biscuits

1 orange

16g bag Weight Watchers crisps

2 carrots with 2 tbsp reduced-fat houmous

60g raspberry sorbet

DINNERGrilled pork dinner Grill 1 lean 150g pork loin steak, until cooked through. Steam 150g new potatoes, 80g green beans, 5 asparagus spears and 80g carrots until tender and drizzle with 1 tsp olive oil. Serve with 1 tbsp reduced-calorie coleslaw.

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DINNERFeta-stuffed peppersPreheat the oven to 200°C, fan 180°C, gas mark 6. Halve a red pepper and place in a baking dish. Mix ¼ red onion, ¼ tsp chopped fresh chilli, 30g Weight Watchers Greek style salad cheese, 1 sliced tomato and 1tsp capers and divide between the halves. Season, drizzle with ½ tsp each olive oil and lemon juice and bake for 25-30 mins.

Weight Watchers Sugar Free Jelly with

100g ready-to-serve low-fat custard

1 orange & 1 pear

15 cashew nuts

1 kiwi fruit

120g Weight Watchers fruit flavoured yogurt

Seven days of meals and snacks totalling

30 SmartPoints per day. Each recipe serves 1 (unless otherwise stated) Egg & avocado toast

Snacktime!

Snacktime!

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Snacktime!Snacktime!

D A I R YEnjoy 284ml

skimmed milk on each day for 4 SmartPoints

out of the total of 30 SmartPoints.

150g 0% fat natural Greek yogurt with fresh fruit salad

2 slices calorie controlled bread with 1 tsp marmite

Snacktime!