lunches you’ll love dinner deconstructed - weight …€¦ · weight watchers power foods, and i...

This breakfast makes a good start to my day: Bran flakes; low-fat milk; some nuts;

one apple and one banana—both cut up into small pieces—and a pinch of cinnamon.

I make sure that I have a good amount of lean protein, a whole grain, and a

vegetable at lunch. I aim to eat mainly Weight Watchers Power Foods, and I focus

on being satisfied rather than stuffed.

My picks for a special dinner? Filet mignon; baked potato with fat-free sour cream; cauliflower, carrots, and zucchini

on the side; and a bowl of Garden Vegetable Soup. Yum!

LUNCHES YOU’LL LOVE DINNER DECONSTRUCTEDBUILD A BREAKFAST

Start with

(choose one or more)

Fortified whole-grain cereal (ready-to-eat), 250 ml (1 cup), PointsPlus value: 2

Cream of wheat, 250 ml (1 cup), ▲, PointsPlus value: 3

Bran flakes, 175 ml (¾ cup), PointsPlus value: 3

Plain instant oatmeal, 250 ml (1 cup), ▲, PointsPlus value: 3

Grits (corn), 250 ml (1 cup), ▲, PointsPlus value: 4

Light English muffin, 1, ▲, PointsPlus value: 3

Reduced-calories, whole-grain bread, 2 slices, ▲, PointsPlus value: 3

Pita bread, 1 small, PointsPlus value: 2

then add


Fat-free milk, 250 ml (1 cup), ▲, PointsPlus value: 2

Low-fat (1%) milk, 250 ml (1 cup), PointsPlus value: 3

Light yogurt or Fat-free, plain yogurt, 250 ml (1 cup), ▲, PointsPlus value: 3

Fat-free cottage cheese, 250 ml (1 cup), ▲, PointsPlus value: 3

Egg, 1, ▲, PointsPlus value: 2 Egg

whites, 3, ▲, PointsPlus value: 1

Fat-free cheese, 1 slice, ▲, PointsPlus value: 1

Low-fat cheese, 1 slice, PointsPlus value: 2

top it off


Walnuts, chopped, 15 ml (1 Tbsp), PointsPlus value: 1

NUTS ABOUT NUTS!

Almonds, sliced, 15 ml (1 Tbsp), PointsPlus value: 1

Jelly or jam, 15 ml (1 Tbsp), PointsPlus value: 1

Lean ham, 60 g (2oz), ▲, PointsPlus value: 2

Light butter, 10 ml (2 tsp), or margarine, 5 ml (1 tsp), PointsPlus value: 1

Bacon, cooked crisp, 3 slices, PointsPlus value: 4

Canadian bacon, 30 g (1 oz), PointsPlus value: 1

Blueberries

Banana

AppleChopped red onion

Roasted red pepper

Sliced tomato

Spinach

Start with


Whole-wheat pasta, cooked, 250 ml (1 cup), ▲, PointsPlus value: 4

Regular pasta, cooked, 250 ml (1 cup), PointsPlus value: 5

Brown rice, 250 ml (1 cup), ▲, PointsPlus value: 5

White rice, 250 ml (1 cup), PointsPlus value: 5

Reduced-calorie, whole-wheat bread, 2 slices, ▲, PointsPlus value: 3

Whole-wheat pita, 1 small, PointsPlus value: 2

Whole-wheat tortilla, 1 medium, PointsPlus value: 2

White or red potato, 1 large, ▲, PointsPlus value: 4

Sweet potato, 1 large, ▲, PointsPlus value: 4

then add


Tuna (in water), drained, 125 ml (½ cup), ▲, PointsPlus value: 3

Kidney, garbanzo, pinto, or white beans, 125 ml (½ cup), ▲, PointsPlus value: 3

Skinless chicken breast, grilled, 90 g (3oz), ▲, PointsPlus value: 3

Salmon (canned), drained, 125 ml (½ cup), PointsPlus value: 4

Egg, 1, ▲, PointsPlus value: 2

Fat-free luncheon meat, 60 g (2oz), ▲, PointsPlus value: 1

Black or cannellini beans, 125 ml (½ cup), ▲, PointsPlus value: 2


Shrimp or imitation crabmeat, 125 ml (½ cup), ▲, PointsPlus value: 2

top it off


Fat-free mayonnaise, 60 ml (4 Tbsp), PointsPlus value: 1

Feta cheese, 60 ml (¼ cup), PointsPlus value: 3

Mustard, PointsPlus value: 0

Fat-free plain yogurt, 250 ml (1 cup), ▲, PointsPlus value: 3

Fat-free cheese, 30 g (1oz), ▲, PointsPlus value: 1

Olives, 10 small or 6 large, PointsPlus value: 1

Avocado, ¼ medium, PointsPlus value: 3

Low-fat cheese, 30 g (1oz), PointsPlus value: 2

Fat-free salad dressing (Italian-style or creamy), 30 ml (2 Tbsp), PointsPlus value: 1

Diced tomato Bok Choy Cucumbers Mushrooms Red pepper Salsa Broccoli

Green Onion

BULK it Up with(choose one

or more)

Chicken noodle soup, 250 ml (1 cup), PointsPlus value: 3

Black bean soup, 250 ml (1 cup), PointsPlus value: 2

Lentil soup, 250 ml (1 cup), PointsPlus value: 4

Minestrone soup, 250 ml (1 cup), PointsPlus value: 5

Vegetable soup, 250 ml (1 cup), PointsPlus value: 3

Light Yogurt, 250 ml (1 cup), PointsPlus value: 3

Tuna or rainbow roll (sushi), 6 small pieces, PointsPlus value: 3

Start with






Quinoa, cooked, 250 ml (1 cup), ▲, PointsPlus value: 5


Light hamburger roll , 1, 45 g (1½ oz), ▲, PointsPlus value: 2



then add


Ground turkey (93% lean), cooked, 90 g (3oz), ▲, PointsPlus value: 4


Chicken breast, skinless, cooked, 90 g (3oz), ▲, PointsPlus value: 3

Lite, firm tofu, 90 g (3oz), ▲, PointsPlus value: 1

Lean fish such as tuna or halibut, cooked, 1 fillet, 170 g (6 oz), ▲, PointsPlus value: 5

Pork (tenderloin or top loin), cooked, 90 g (3oz), ▲, PointsPlus value: 3

Filet mignon, cooked, 125 g (4 oz), ▲, PointsPlus value: 6

Lean ground beef (93–95% lean), cooked, 90 g (3oz), ▲, PointsPlus value: 3

Skinless turkey breast, cooked, 60 g (2oz), ▲, PointsPlus value: 2

top it off


Store- bought marinara sauce, 125 ml (½ cup), PointsPlus value: 2

Fat-free ricotta cheese, 250 ml (1 cup), ▲, PointsPlus value: 5


Teriyaki Sauce, 15 ml (1 Tbsp), PointsPlus value: 0

Tartar sauce, 15 ml (1 Tbsp), PointsPlus value: 2

Fat-free sour cream, 60 ml (¼ cup), ▲, PointsPlus value: 1

Fat-free salad dressing, Italian-style or creamy, 30 ml (2 Tbsp), PointsPlus value: 1

Salsa, fat free, 30 ml (2 Tbsp), PointsPlus value: 0


Spinach Cauliflower Carrots ZucchiniChopped tomatoes

Sliced unsweetened

pickles LettuceGreen

peppers


or more)






noteS: For cooking eggs, feel free to use 5 ml (1 tsp) oil (canola, olive, flaxseed, safflower, or sunflower) for a PointsPlus value of 1. For added flavor, refer to your Pocket Guide for a list of seasonings and condiments for a PointsPlus value of 0. noteS: For sautéing, feel free to use 5 ml (1 tsp) oil (canola, olive, flaxseed, safflower, or sunflower) for a PointsPlus value of 1. For added flavor, refer to your Pocket Guide for a list of seasonings and condiments for a PointsPlus value of 0. noteS: For sautéing, feel free to use 5 ml (1 tsp) oil (canola, olive, flaxseed, safflower, or sunflower) for a PointsPlus value of 1. For added flavor, refer to your Pocket Guide for a list of seasonings and condiments for a PointsPlus value of 0.

Garden Vegetable Soup, 250 ml (1 cup), PointsPlus value: 0

Fat-free cheese, , ▲, PointsPlus value: 1

(see back panel for recipe)



power it Up for

(choose as many of these—or any other 0 PointsPlus value fruit

or veggie—as you’d like)

power it Up for (choose as many of these—or any

other 0 PointsPlus value fruit or veggie—as you’d like)



wwclpbSticky Noteneed to add serving size....30g (1 oz)

Find additional recipes in Weight Watchers Weekly (there’s a new one at every meeting!),

on WeightWatchers.ca (as an eTools subscriber), in the Weight Watchers Magazine (available

by subscription, on newsstands, and in meeting rooms), and also in the many cookbooks

available in participating meeting locations.

BEgINNER: STEp OUTIf you sit most of the day, you probably take an average total of 1,000 to 3,000 steps per day. To work toward the Good Health Guideline of 30 minutes of moderate-intensity activity per day, most days, follow this plan to gradually and safely raise your step count to 10,000 per day.

STEP 1 Week 1: 3,500 steps a day.


STEP 3 Weeks 3–14: Add 500 daily steps each week to reach 10,000 daily steps. It can be easier than you think: March around the house during TV commercials and while chatting on the phone; plan walking dates with your friends or join a mall-walking group. After Week 14, move on to Step 4 of the Advanced plan.

ADVANCED: pICK Up THE pACEIf you’re already walking, aim to achieve 10,000 steps a day and boost your intensity level from low to moderate.



STEP 3 Weeks 3–10: Add 500 daily steps each week to reach 10,000 daily steps.

STEP 4 Weeks 11–14: Continue adding 500

steps weekly. OR: Put in more effort—either by boosting the intensity of 2,000 to 4,000 of the steps you’re already taking (e.g., pump your arms while walking) or by trading walks for other activities such as dancing, skipping rope, swimming, or bicycling performed at similar intensity for the same amount of time. A third option: Move on to the Expert plan.

ExpERT: CHART YOUR COURSEYou’re already averaging 10,000 steps a day. Excellent! Now increase the “oomph” factor and vary your workouts to keep your body challenged and to burn more calories.

STEP 1 Week 1: Make 3,000 of those steps higher intensity by increasing the speed and pumping your arms as you walk. Or swap the extra steps for other physical activities (as suggested in the Advanced plan) performed at the same duration and RPE.

STEP 2 Week 2: Increase the number of higher-intensity steps by 1,000. Continue to add 1,000 steps weekly,

through Week 6, bringing you to 7,000 higher-intensity steps.

STEP 3 Weeks 3–6: Increase the number of higher-intensity exercise days to 4 per week.

STEP 4 Weeks 7–11: Increase the number of higher-intensity exercise days to 5 per week.

Set a challenging walking pace a few times a week, and you can earn

activity PointsPlus values, help lower your risk of heart disease and

other health conditions, and ease stress. Just select a plan based on

your ability and go. Use a Weight Watchers Pedometer to ramp up your

motivation and results.

WALKINg pLANIn this Guide, we've provided ideas for breakfasts, lunches, dinners, and

snacks. From the Snack Smart page, simply pick and choose as your

appetite strikes you. From the meals, pick an item (or more, if your daily

PointsPlus Target allows it) from each blue row, and then however much

you want from the green row of fruits and vegetables for 0 PointsPlus

values. Keep the Good Health Guidelines in mind as you make your

selections. And...voilà!

HOW TO USE OUR MEAL IDEAS

Clip on the light, sleek Weight Watchers Pedometer and get going. Track your steps, distance walked, and activity PointsPlus values. Enter your weight, height, and stride length for more accurate results. The battery is included—just attach and go.

Bran flakes, 175 ml (¾ cup),

3 PointsPlus values

+Fat-free milk,

250 ml (1cup), 2 PointsPlus values

+Almonds,

15 ml (1Tbsp), 1 PointsPlus values

+Blueberries,

0 PointsPlus values

=breakfast for

6 PointsPlus values!

SNACK SMARTFat-free, hard, semi-soft, or soy cheese, 30 g (1 oz), ▲, PointsPlus value: 1

Low-fat, hard, semi-soft, or soy cheese, 30 g (1 oz), PointsPlus value: 2

Saltine crackers, 6, PointsPlus value: 2

Fat-free ice cream, 125 ml (½ cup), PointsPlus value: 2

Egg, hard cooked, 1, ▲, PointsPlus value: 2

Fat-free plain or light yogurt, 250 ml (1 cup), ▲, PointsPlus value: 3

Fat-free cereal bar, 1, 45 g (1½ oz), PointsPlus value: 3

Sugar-free gelatin, 125 ml (½ cup), ▲, PointsPlus value: 0

Chocolate sandwich cookie with cream filling, 1, PointsPlus value: 1

Light ice cream, 125 ml (½ cup), PointsPlus value: 3

Baked potato chips, 30 g (1 oz), PointsPlus value: 3

Fat-free, store-bought muffin, 1 small 60 g (2 oz), PointsPlus value: 3

Melba toast, 4 slices or 6 rounds, PointsPlus value: 2

Homemade chocolate chip, oatmeal, or

sugar cookies, 2, 30 g

(1 oz), PointsPlus value: 3

Fat-free, sugar-free pudding (from mix), made with fat-free milk, 250 ml (1 cup), PointsPlus value: 4

Pretzel twists, 15 small or 7 regular, 20 g (¾ oz), PointsPlus value: 2

Fat-free, unsweetened latte, 375 g (12 oz), ▲, PointsPlus value: 3

Lean ham, 60 g (2 oz), ▲, PointsPlus value: 2

Baked tortilla chips, 30 g (1 oz), PointsPlus value: 3

Plain popcorn, air-popped, 750 ml (3 cups), ▲, PointsPlus value: 2

This breakfast makes a good start to my day: Bran flakes; low-fat milk; some nuts;

one apple and one banana—both cut up into small pieces—and a pinch of cinnamon.

I make sure that I have a good amount of lean protein, a whole grain, and a

vegetable at lunch. I aim to eat mainly Weight Watchers Power Foods, and I focus

on being satisfied rather than stuffed.

My picks for a special dinner? Filet mignon; baked potato with fat-free sour cream; cauliflower, carrots, and zucchini

on the side; and a bowl of Garden Vegetable Soup. Yum!

LUNCHES YOU’LL LOVE DINNER DECONSTRUCTEDBUILD A BREAKFAST

Start with


Fortified whole-grain cereal (ready-to-eat), 250 ml (1 cup), PointsPlus value: 2

Cream of wheat, 250 ml (1 cup), ▲, PointsPlus value: 3

Bran flakes, 175 ml (¾ cup), PointsPlus value: 3

Plain instant oatmeal, 250 ml (1 cup), ▲, PointsPlus value: 3

Grits (corn), 250 ml (1 cup), ▲, PointsPlus value: 4

Light English muffin, 1, ▲, PointsPlus value: 3

Reduced-calories, whole-grain bread, 2 slices, ▲, PointsPlus value: 3

Pita bread, 1 small, PointsPlus value: 2

then add


Fat-free milk, 250 ml (1 cup), ▲, PointsPlus value: 2

Low-fat (1%) milk, 250 ml (1 cup), PointsPlus value: 3

Light yogurt or Fat-free, plain yogurt, 250 ml (1 cup), ▲, PointsPlus value: 3

Fat-free cottage cheese, 250 ml (1 cup), ▲, PointsPlus value: 3

Egg, 1, ▲, PointsPlus value: 2 Egg

whites, 3, ▲, PointsPlus value: 1

Fat-free cheese, 1 slice, ▲, PointsPlus value: 1

Low-fat cheese, 1 slice, PointsPlus value: 2

top it off


Walnuts, chopped, 15 ml (1 Tbsp), PointsPlus value: 1

NUTS ABOUT NUTS!

Almonds, sliced, 15 ml (1 Tbsp), PointsPlus value: 1

Jelly or jam, 15 ml (1 Tbsp), PointsPlus value: 1


Light butter, 10 ml (2 tsp), or margarine, 5 ml (1 tsp), PointsPlus value: 1

Bacon, cooked crisp, 3 slices, PointsPlus value: 4

Canadian bacon, 30 g (1 oz), PointsPlus value: 1

Blueberries

Banana

AppleChopped red onion

Roasted red pepper

Sliced tomato

Spinach

Start with






Reduced-calorie, whole-wheat bread, 2 slices, ▲, PointsPlus value: 3

Whole-wheat pita, 1 small, PointsPlus value: 2




then add


Tuna (in water), drained, 125 ml (½ cup), ▲, PointsPlus value: 3


Skinless chicken breast, grilled, 90 g (3oz), ▲, PointsPlus value: 3

Salmon (canned), drained, 125 ml (½ cup), PointsPlus value: 4

Egg, 1, ▲, PointsPlus value: 2

Fat-free luncheon meat, 60 g (2oz), ▲, PointsPlus value: 1

Black or cannellini beans, 125 ml (½ cup), ▲, PointsPlus value: 2


Shrimp or imitation crabmeat, 125 ml (½ cup), ▲, PointsPlus value: 2

top it off


Fat-free mayonnaise, 60 ml (4 Tbsp), PointsPlus value: 1

Feta cheese, 60 ml (¼ cup), PointsPlus value: 3

Mustard, PointsPlus value: 0

Fat-free plain yogurt, 250 ml (1 cup), ▲, PointsPlus value: 3

Fat-free cheese, 30 g (1oz), ▲, PointsPlus value: 1

Olives, 10 small or 6 large, PointsPlus value: 1



Fat-free salad dressing (Italian-style or creamy), 30 ml (2 Tbsp), PointsPlus value: 1

Diced tomato Bok Choy Cucumbers Mushrooms Red pepper Salsa Broccoli

Green Onion


or more)






Light Yogurt, 250 ml (1 cup), PointsPlus value: 3

Tuna or rainbow roll (sushi), 6 small pieces, PointsPlus value: 3

Start with






Quinoa, cooked, 250 ml (1 cup), ▲, PointsPlus value: 5


Light hamburger roll , 1, 45 g (1½ oz), ▲, PointsPlus value: 2



then add


Ground turkey (93% lean), cooked, 90 g (3oz), ▲, PointsPlus value: 4


Chicken breast, skinless, cooked, 90 g (3oz), ▲, PointsPlus value: 3

Lite, firm tofu, 90 g (3oz), ▲, PointsPlus value: 1

Lean fish such as tuna or halibut, cooked, 1 fillet, 170 g (6 oz), ▲, PointsPlus value: 5

Pork (tenderloin or top loin), cooked, 90 g (3oz), ▲, PointsPlus value: 3

Filet mignon, cooked, 125 g (4 oz), ▲, PointsPlus value: 6

Lean ground beef (93–95% lean), cooked, 90 g (3oz), ▲, PointsPlus value: 3

Skinless turkey breast, cooked, 60 g (2oz), ▲, PointsPlus value: 2

top it off


Store- bought marinara sauce, 125 ml (½ cup), PointsPlus value: 2

Fat-free ricotta cheese, 250 ml (1 cup), ▲, PointsPlus value: 5


Teriyaki Sauce, 15 ml (1 Tbsp), PointsPlus value: 0

Tartar sauce, 15 ml (1 Tbsp), PointsPlus value: 2

Fat-free sour cream, 60 ml (¼ cup), ▲, PointsPlus value: 1

Fat-free salad dressing, Italian-style or creamy, 30 ml (2 Tbsp), PointsPlus value: 1

Salsa, fat free, 30 ml (2 Tbsp), PointsPlus value: 0


Spinach Cauliflower Carrots ZucchiniChopped tomatoes

Sliced unsweetened

pickles LettuceGreen

peppers


or more)






noteS: For cooking eggs, feel free to use 5 ml (1 tsp) oil (canola, olive, flaxseed, safflower, or sunflower) for a PointsPlus value of 1. For added flavor, refer to your Pocket Guide for a list of seasonings and condiments for a PointsPlus value of 0. noteS: For sautéing, feel free to use 5 ml (1 tsp) oil (canola, olive, flaxseed, safflower, or sunflower) for a PointsPlus value of 1. For added flavor, refer to your Pocket Guide for a list of seasonings and condiments for a PointsPlus value of 0. noteS: For sautéing, feel free to use 5 ml (1 tsp) oil (canola, olive, flaxseed, safflower, or sunflower) for a PointsPlus value of 1. For added flavor, refer to your Pocket Guide for a list of seasonings and condiments for a PointsPlus value of 0.


Fat-free cheese, , ▲, PointsPlus value: 1




power it Up for

(choose as many of these—or any other 0 PointsPlus value fruit

or veggie—as you’d like)





SMALL CHANgES,

BIg RESULTS!

YOU WILL REACH

YOUR gOAL!

YOU’VE TAKEN THE FIRST

STEp. LET’S gET STARTED!

Many people come to us in their first days on the plan and ask, “OK,

but what should I eat? And how should I start exercising?”

The beauty of our plan is that it’s totally up to you. In order to make

weight-loss liveable, we’ve created a plan that adapts to your needs,

your interests, your lifestyle.

All that said, if you want a little more direction as you learn and practice

the basics—or at any time, really—that’s understandable. And that’s

what this tear-out guide is all about.

KICKSTART gUIDE

garden Vegetable Soup Makes 6 servings

Spray a large saucepan with nonstick cooking spray, heat. Sauté the carrot, onion, and garlic over low heat until softened, about 5 minutes. Add broth, cabbage, spinach, tomato paste, basil, oregano, and salt; bring to a boil. Reduce heat; simmer, covered, about 15 minutes. Stir in the zucchini, and cook 3–4 minutes more. Serve hot.

½ cup sliced carrots¼ cup diced onions2 minced garlic cloves3 cups fat-free beef, chicken,

or vegetable broth1 cup diced green cabbage

1 cup chopped spinach1 Tbsp tomato paste½ tsp dried basil¼ tsp dried oregano¼ tsp salt1 cup diced zucchini

The PointsPlus Weight Loss System and these materials are proprietary to Weight Watchers International, Inc. and are licensed to Weight Watchers members solely for their personal use in losing and controlling their weight. Any other use is strictly prohibited. NOT FOR RESALE. Patent Pending.

WEIGHT WATCHERS is the registered trademark of Weight Watchers International, Inc. PointsPlus is the trademark of Weight Watchers International, Inc.

©2010 Weight Watchers International, Inc. All rights reserved.

wwclpbSticky Noteneed to add metric to this recipe

wwclpbSticky Note125ml (1/2cup)

wwclpbSticky Note60ml (1/4 cup)

wwclpbSticky Note750ml(3cups)

wwclpbSticky Note250ml(1 cup)

wwclpbSticky Note250ml(1cup)

wwclpbSticky Note15ml(1 Tbsp)

wwclpbSticky Note2ml(1/2 tsp)

wwclpbSticky Note1ml(1/4 tsp) for both oregano and salt

wwclpbSticky Note250ml(1cup)

lunches you’ll love dinner deconstructed - weight …€¦ · weight watchers power foods, and i...

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