DID YOU KNOW? We’ve set up a Connect group just for people on Blue! See what other members are eating (and doing and posting) in the WW app.

Blue 101myWW+PROGRAMGUIDE

You get a personalized amount of SmartPoints® to spend on any food you choose and 200+ foods that are zero.

DAILY SMARTPOINTS Spend these on any food you choose!

ZEROPOINT™ FOODS You’ll find your full list of ZeroPoint foods in the WW app. Or just turn to page 29.

WEEKLY SMARTPOINTS & ROLLOVERS How you eat

on a Tuesday is probably

different from a Saturday.

Weekly Smart-Points and

rollovers keep things flexible

and livable.

At a

glance

24

Your ZeroPoint food categories

3

Corn tortillas have fewer

SmartPoints than flour

tortillas, and they’re more

traditional in Mexican

cuisine.

Spicy chicken tacos Simmering chicken in tomato sauce gives it great flavor and tenderness for 0 SmartPoints.

3

A little bit of a strongly flavored cheese goes a long way. Sharp cheddar and crumbled feta are tasty options.

0

Red and purple cabbage get their bright colors from

heart-healthy antioxidants, so

mix it up.

Want some tips for making the most of your ZeroPoint foods? Turn to page 27.

6

Eggs

Fish and shellfish

Nonfat yogurt and soy yogurt

Vegetables

Beans and legumes

Chicken and turkey breast

Tofu and tempeh

Fruits

DAY 2DAY 1

Breakfast Irish steel-cut oats with

pomegranate and pistachios

6

Lunch Honey mustard chicken

salad sandwich on whole wheat and 1 oz pretzels

6

Snacks Parmesan-herb

popcorn

3

Apple slices drizzled with ½ tbsp honey and

cinnamon

2

Dinner ASIAN FISH AND VEGGIE BOWL

Combine steamed shrimp or crab, edamame,

shredded carrots and cabbage,

½ cup brown rice, and 2 tbsp ginger salad

dressing.

6

Breakfast Egg and bacon breakfast

slider, plus fresh fruit

5

Lunch OUT FOR PIZZA

1 large slice of regular-crust cheese pizza (⅛ of a 16-inch

pie) and a side salad with ¼ cup croutons and

1½ tbsp Italian dressing

14

Snacks 14 pistachios or 7 almonds

1

Fresh fruit salad

0

DinnerChicken, peach,

and fig salad with ricotta salata

2

5-day menu

Want dessert or a glass of wine? Tap into your

weekly SmartPoints®.

Find all the recipes in

this book at WW.com

/my-ww-recipes.

Just want to know what to eat? This meal plan will help you get started. Follow it, or mix and match. Skip the foods you don’t love and dig into the ones you do.

Want more? With 7,000+ recipes in the WW app, your taste buds will never be bored.

Curious what other members are eating? Scroll through real-time posts on Connect!

15

26

DAY 3 DAY 4 DAY 5

Breakfast ½ cup Greek yogurt with

¼ cup warm blueberry sauce

1

Lunch OUT FOR JAPANESE

California roll (4 pieces), spicy tuna roll

(4 pieces), edamame, and

1½ cups miso soup

10

Snacks 9 tortilla chips

with fat-free salsa

3

Banana (or other fresh fruit)

0

Dinner FAMILY MEAL

Stuffed pasta shells and roasted veggies

9

Breakfast Plain nonfat Greek yogurt

topped with fresh fruit and 2 tbsp slivered almonds

2

Lunch Greek-Inspired veggie

burger

8

Snacks 1 cup chocolate-almond

“nice cream”

7

Fresh vegetable sticks with 4 tbsp hummus

4

DinnerDATE NIGHT

Roasted salmon with zucchini, chickpeas,

and peppers

2Went over your Budget?

Tap into your weekly SmartPoints.

Did you know that up to 4 unused

SmartPoints will be automatically rolled over

to use on another day?

Want some green tea ice cream? Use your weekly

SmartPoints!

Breakfast Waffles with lemony ricotta

and blueberries

5

Snacks BIRTHDAY CELEBRATION1 mini frosted cupcake

and a cup of tea

5

1 light mozzarella cheese stick and some grapes

1

Lunch Pair 1 cup lentil-vegetable soup

with a roast beef wrap made with 1 medium flour tortilla,

3 oz deli-style roast beef, 1 tbsp mustard, lettuce, sliced

onion, tomato, and pickles.

7

Dinner Greek chicken with tzatziki,

orzo, and peppers

6

myWW+PROGRAMGUIDE

Try these easy apps Cherry tomatoes stuffed with cheese make for tasty bites. Cherry tomatoes stuffed with blue cheese and bacon

Go beyond beefsteakTomatoes come in many shapes and colors. Scout out heirloom varieties at your local farmers’ market.Tomato, feta, and fresh herb tart

Try ’em grilled Grilling tomatoes releases

their naturally sweet juices, which will flavor

the rest of your meal.Chicken, tomato, and polenta

Parmesan packet

ZeroPoint™ foods are super flexible and can be used in lots of delicious (and unexpected) ways. Here are a few ideas to whet your appetite.

Zero Hero

Tomato

Ripen tomatoes at room temperature.

Refrigeration slows down ripening and decreases flavor.

DID YOU KNOW? Most tomato varieties are red, although other colors are possible—including green, yellow, orange, pink, black, brown, white, and purple.

Flank steak asado with

pimenton oil4

Spanish chorizo can be used

instead of, or in addition to,

the steak. Keep it light by

looking for precooked

chicken chorizo.

Start with ZeroPoint foods

Add some protein

Bump up the flavor

Include some fats

130 0

28

myWW+PROGRAMGUIDE Build a meal

Crispy salmon

with French lentils

2

Try this same dish with arctic char and brown

rice instead of salmon and

lentils. No thyme or rosemary?

Experiment with any other fresh herbs you have

on hand.

Start with ZeroPoint™ foods

Add some protein

Bump up the flavor

Include some fats

20 0 0

FOLD HERE

TE

AR

HE

RE

DID YOU KNOW? Adding a splash of acid (such as vinegar or lemon or lime juice) just before serving a dish can help its flavor pop. Try a drizzle of Champagne vinegar on a lentil salad.

FOLD HERE

TE

AR

HER

E

BE

AN

S &

LE

GU

ME

SA

dzuk

i bea

nsA

lfal

fa s

prou

tsB

ean

spro

uts

Bla

ck b

eans

Bla

ck-e

yed

pe

asC

anne

llini

be

ans

Chi

ckpe

asEd

amam

eFa

va b

eans

Gre

at N

orth

ern

be

ans

Kid

ney

bean

sLe

ntils

Lim

a be

ans

Lupi

ni b

eans

Nav

y be

ans

Pint

o be

ans

Ref

ried

bea

ns,

cann

ed, f

at-f

ree

Soy

bean

s

CH

ICK

EN

&

TU

RK

EY B

REA

STG

roun

d ch

icke

n

brea

stG

roun

d tu

rkey

, 98

% fa

t-fr

eeG

roun

d tu

rkey

br

east

Skin

less

chi

cken

br

east

Skin

less

tur

key

br

east

EG

GS

Egg

subs

titu

teEg

g w

hite

sEg

g yo

lks

Eggs

FIS

H &

SH

ELL

FIS

HA

balo

neA

lask

an k

ing

crab

Anc

hovi

es,

in w

ater

Arc

tic

char

Blu

efish

Bra

nzin

oB

utte

rfish

Can

ned

tuna

, in

wat

erC

arp

Cat

fish

Cav

iar

Cla

ms

Cod

Cra

bmea

t, lu

mp

Cra

yfish

Cut

tlefi

shEe

lFi

sh r

oeFl

ound

erG

roup

erH

addo

ckH

alib

utH

erri

ngLo

bste

rM

ahi-

mah

iM

onkfi

sh

Mus

sels

Oct

opus

Ora

nge

roug

hyO

yste

rsPe

rch

Pike

Pollo

ckPo

mpa

noSa

lmon

Sard

ines

, ca

nned

in w

ater

or

sau

ceSa

shim

iSc

allo

psSe

a ba

ssSe

a cu

cum

ber

Sea

urch

inSh

rim

pSm

elt

Smok

ed h

addo

ckSm

oked

sal

mon

Smok

ed s

turg

eon

Smok

ed t

rout

Smok

ed w

hite

fish

Snai

lsSn

appe

rSo

leSq

uid

Stee

lhea

d tr

out

Stri

ped

bass

Stur

geon

Swor

dfish

Tila

pia

Trou

t

Tuna

Turb

otW

ahoo

Whi

tefis

h

FRU

ITS

App

les

App

lesa

uce,

un

swee

tene

dA

pric

ots,

fres

hB

anan

asB

lack

berr

ies

Blu

eber

ries

Can

talo

upe

Che

rrie

sC

lem

enti

nes

Cra

nber

ries

, fre

shD

rago

n fr

uit

Figs

, fre

shFr

ozen

mix

ed

berr

ies,

un

swee

tene

dFr

uit

cock

tail,

un

swee

tene

dFr

uit

sala

d,

unsw

eete

ned

Gra

pefr

uit

Gra

pes

Gua

vaH

oney

dew

Kiw

iK

umqu

ats

Lem

ons

Lim

es

Man

goes

Mey

er le

mon

sN

ecta

rine

sO

rang

esPa

paya

sPe

ache

sPe

ars

Pers

imm

ons

Pine

appl

esPl

ums

Pom

egra

nate

sPo

mel

oR

aspb

erri

esSt

ar fr

uit

Stra

wbe

rrie

sTa

nger

ines

Wat

erm

elon

NO

NFA

T Y

OG

UR

T

& S

OY

YO

GU

RT

Gre

ek y

ogur

t,

plai

n, n

onfa

tPl

ain

yogu

rt,

nonf

atQ

uark

, pla

in,

up to

1% fa

tSo

y yo

gurt

, pla

in

TO

FU &

TE

MP

EH

Firm

tof

uSi

lken

tof

uSm

oked

tof

u So

ft t

ofu

Tem

peh

VE

GE

TAB

LES

(STA

RC

HY

) C

anne

d co

rn

Cor

nG

reen

pea

sPa

rsni

ps

Peas

Sp

lit p

eas

Succ

otas

h

VE

GE

TAB

LES

(NO

N-S

TAR

CH

Y)

Aco

rn s

quas

hA

rtic

hoke

hea

rts,

no

oil

Art

icho

kes

Aru

gula

Asp

arag

usB

aby

corn

Bam

boo

shoo

tsB

asil

Bee

t gr

eens

Bee

tsB

ok c

hoy

Bro

ccol

iB

rocc

oli r

abe

Bro

ccol

i sla

wB

russ

els

spro

uts

But

ter/

Bib

b le

ttuc

eB

utte

rnut

squ

ash

Cab

bage

Can

ned

pi

mie

ntos

Car

rots

Cau

liflow

erC

aulifl

ower

ric

eC

eler

yC

hive

sC

ilant

roC

oles

law

mix

Col

lard

gre

ens

Cuc

umbe

rEg

gpla

ntEn

dive

Esca

role

Fenn

elFr

ozen

sti

r-fr

y ve

geta

bles

, no

sau

ceG

arlic

Gin

ger

Gre

en le

af le

ttuc

eH

eart

s of

pal

mIc

eber

g le

ttuc

eJi

cam

aK

ale

Koh

lrab

iLe

eks

Min

tM

ixed

gre

ens

Mus

hroo

ms

Mus

tard

gre

ens

Nap

a ca

bbag

eN

ori (

seaw

eed)

Oak

leaf

lett

uce

Okr

aO

nion

sO

rega

no

Pars

ley

Pea

shoo

tsPe

pper

sPi

ckle

s,

unsw

eete

ned

Pico

de

gallo

Pum

pkin

Pum

pkin

pur

ée

Rad

ishe

sR

ed le

af le

ttuc

eR

omai

ne le

ttuc

eR

osem

ary

Rut

abag

a Sa

lsa,

fat-

free

Saue

rkra

utSc

allio

nsSh

allo

tsSp

aghe

tti s

quas

hSp

inac

hSt

ring

bea

nsSu

mm

er s

quas

hSw

iss

char

dTa

rrag

onT

hym

eTo

mat

illos

To

mat

o pu

rée,

ca

nned

Tom

ato

sauc

e,

cann

edTo

mat

oes

Turn

ips

Wat

er c

hest

nuts

Wax

bea

nsZu

cchi

ni

Blu

e Ze

roPo

int™

food

s

30

Zero Hero

EggsmyWW+PROGRAMGUIDE

DID YOU KNOW? Putting eggs in an ice bath immediately after boiling will make them much easier to peel. It also helps if you start peeling at the wider end.

Put them on a pizzaAdd flavor and a protein boost to homemade pizza; top it with a scrambled egg. Breakfast scrambled- egg pizza

Add them to entrées

Eggs are a great addition to vegetarian bowls, Asian

stir-fry meals, and soups. French lentil

bowl with creamy

mustard vinaigrette

Whip ’em goodMeringue desserts, like fruit-filled pavlovas, are a delicious, low- SmartPoints® sweet. Gingerbread meringue tarts

Unpeeled boiled eggs will last

up to a week in the fridge.

Find all the recipes in

this book at WW.com

/my-ww-recipes.

Zero Hero:

TomatomyWW+PROGRAMGUIDE

Move over, mayoSwap yogurt for mayonnaise in salads and sides like coleslaw.

Mediterranean tuna salad with lemon, red pepper, and oregano

Chill outAdd yogurt to ice pop recipes for a smooth and creamy texture. Greek yogurt fudge pops

DID YOU KNOW? Greek yogurt is higher in protein than regular yogurt. It’s a little more sour, though. Stir in some citrus zest to sweeten the flavor.

Rolling in the doughCombine self-rising flour and yogurt to make a versatile Two- Ingredient Dough. Mexican soft tostadas

Zero Hero

Nonfat Yogurt

The clear liquid in yogurt containers

is naturally occurring whey. Don’t drain it; stir it back in.

32

Brigid G., member