Choose one breakfast, one lunch and one dinner eachday from the following recipes.To make sure you get enough calcium*, add TWO of the following every day inany combination:

*The chance of developing osteoporosis increases as you get older and is more common in women than men. Youare more at risk if you are Caucasian or of South East Asian descent. But whatever your age, gender or ethnicity, it’simportant to eat calcium-rich foods and take regular exercise to ensure your bones are strong for the future. Eatingfor bone health means including milk, cheese, green leafy vegetables, bony fish and pulses. Find out why gettingenough calcium is one of our essential Healthy Eating Guidelines in the online Fitness & Health section, or visit theNational Osteoporosis Society website at www.nos.org.uk.

The POINTS Plan in Action

5 pint skimmed milk

100g low fat natural yogurt

100g low fat fruit yogurt

2 tbsps low fat cottagecheese, or 1 tbsp standard

20g (2 tbsps) half fatCheddar cheese

4 pint soya milk

100g natural soya yogurt

Day1

Day2

Day3

Day4

Day5

Day6

Day7

All serve one unless otherwise stated = vegetarianBreakfasts

Rea

dyin

5 Hot Buttered Toast

2 slices Weight Watchers® Thick SlicedWholemeal Bread, toasted. Level tsp lowfat spread. Heaped tsp marmalade.

Cereal and Fruit

2 Weetabix or 2 Shredded Wheat or40g Cornflakes. 4 pint skimmedmilk. 15g raisins or small glass fruitjuice or 50g blueberries.

ãMy favourite breakfastâ quick and easy!å

Tracey

Porridge

30g oats. 4 pint skimmed milk. 15gsultanas. Skinny latte made from instantcoffee and 5 pint skimmed milk.

Egg and Soldiers

Boiled or poached egg. Slice Weight WatchersMalted Danish Bread. Tsp low fat spread.

Small glass fruit juice.

Breakfast On The Move

Any Weight Watchers snack bar with aPOINTS value of 15 - available at yourmeeting. Small banana.

Small ‘skinny’ cappuccino.

Make

it,take

itW

eekender

LunchesAll serve one unless otherwise stated = vegetarian

3co

urse

fill

er

Soup and Bread RollGarden Vegetable Soup (page 31 of Eat Wisely)

Medium bread roll. 75g low fat soft cheese or hardboiled egg plus 5 tbsps low fatmayonnaise or 2 tbsps reduced fat houmous.Lettuce, cucumber and tomatoes, or anyvegetables with a POINTS value of zero.

2 satsumas or 3 plums and a Rich Tea or Garibaldi biscuit.

Check out thealternativerecipes with aPOINTS value ofzero further on.

ãThis was more satisfyingthan I thought it would be âIéll definitely cook it again!å

Tracey

Weekender

BrunchPoached egg. 1 low fat, thick sausage or 2Quorn sausages, grilled. 2 turkey rashers or2 Quorn Deli Bacon Style Rashers. 3 tbspsbaked beans.

Jacket PotatoMedium (225g) jacket potato. 2 turkey rashers,grilled. 2 low fat cheese triangles. Mushroomsand tomatoes or any salad vegetables.

Bake the potato then halve it and scoop out theflesh. Grill the turkey rashers until crisp, chopfinely and mix into the potato flesh with thecheese triangles. Pile back into the skins andreturn to the oven for 15 minutes. Serve withthe grilled mushrooms and tomatoes or amixed salad.

Qui

ckan

dta

sty

LunchesPitta and Houmous

Medium pitta bread filled with 2 tbsps reducedfat houmous. Crisp lettuce and slicedcucumber. With 10 olives in brine on the side.

Ham and Cheese Tostado

Heat a non-stick frying pan and add a soft flourtortilla. Arrange 40g wafer thin smoked ham, 15ggrated mature half fat cheese, a handful of rocketleaves and a sliced tomato over half of the tortillaand fold to make a half moon shape. Press downand dry fry for a minute each side. Cut intowedges to serve, with a large mixed salad.

Weight Watchers snack bar with a POINTSvalue of 15 - available at your meeting or aWeight Watchers Almond Cake Slice.

Sandwich2 slices Weight Watchers Malted DanishBread. 2 level tsps low fat spread. Smallcan tuna in brine, drained, or 60g wafer thinham. Tbsp low fat mayonnaise. Stick celeryor 2 spring onions, diced.

Apple or orange.

Chicken Tikka LunchboxMarinate 100g skinless chicken breast in3 tbsps low fat plain yogurt, 1 tsp currypowder and 1 tsp tomato purée, for 30minutes. Grill for 10-12 minutes, thencool and slice. Cook 40g rice or couscousthen rinse in cold water to cool. Mix with 1tsp fresh chopped mint, 5cm piece ofcucumber, diced and 5 yellow pepper,diced. Top with the tikka slices and chilluntil ready to eat.

Vegetarian version – replace themarinated chicken with 120g Quorntikka pieces.

Kiwi fruit or peach.

Make

it,takeit

DinnersAll serve one unless otherwise stated = vegetarian

Fam

ilyfa

vour

ite

Shepherds PieServes 4: Cook 500g each potatoes and parsnips then mash with 4 tbspsskimmed milk and black pepper. Stir fry 200g lean lamb mince in low fatcooking spray. Add 2 diced onions and 4 crushed garlic cloves and fry for5 minutes, adding a little water if they stick. Add 4 diced carrots, 4 dicedcelery sticks, 4 sliced leeks, 100g peas, 600ml vegetable stock, 2 x 400gtins chopped tomatoes, tsp Tabasco sauce and tsp soy sauce. Simmer20 minutes on a low heat until the vegetables are tender. Spoon into anovenproof dish, top with the mash and brown under a hot grill.

A Weight Watchers Chocolate Brownie and a small banana.

Quick

andtasty

ãIéve never had couscous before butthe recipe looked quick and easy so Ithought Iéd try it. It was reallytasty!å Tracey

Quick Beef StroganoffBrown 110g lean stir fry beef in low fat cookingspray. Add 75g sliced mushrooms and 4 springonions sliced. Stir fry for 3 minutes, then add apinch paprika and 75ml beef stock. Bubblerapidly for about 60 seconds to reduce the liquid.Remove from the heat, leave for 1 minute, thenstir in 2 tbsps very low fat plain fromage fraisand season to taste. Serve with a mediumportion (60g dry weight) rice and green beans.

2 scoops low fat ice cream.

Couscous and Chargrilled VegDice red and yellow peppers, courgettes andred onion and fry in low fat cooking spray untilsoftened. Cover 60g couscous with boilingwater, leave to stand for 5 minutes then fluffwith a fork. Add the chargrilled vegetables, asprinkling of lemon juice, black pepper andeither 100g chick peas or 90g cooked chickenor 65g low fat feta cheese.

Small pot low fat chocolate mousse. Pear. Meringue nest.

Wee

kend

er

For maximum satisfaction, add any vegetables with POINTS valueof zero to your meals.

DinnersRoast2 thin slices roast beef. 200g potato, parboiledand then roasted in low fat cooking spray.Yorkshire pudding. Carrot and swede.Broccoli. Gravy made from 2 tsps gravypowder/granules.

Meringue nest. Small tin fruit cocktail in juice.Scoop low fat ice cream.

Ready MealAny ready meal with a POINTS value of 5, suchas Weight Watchers Chicken Tikka withCoriander Rice, or Weight Watchers Spinachand Ricotta Cannelloni.

Scoop low fat ice cream and sugar free jelly.175ml glass wine or 2 pub measures of anyspirit plus diet mixer.

Make

it,takeit

Tuna Pasta BakeCook 60g pasta and 5 chopped onion together,then drain and set aside. Make a white saucefrom 100ml boiling skimmed milk and 5 tbspscornflour. Add 35g peas and a small can tuna inbrine, drained. Mix in a tablespoon grated halffat Cheddar and the cooked pasta and onion.Transfer to an ovenproof dish and sprinkle witha tbsp dried breadcrumbs and a tsp Parmesan.Top with halved cherry tomatoes and grill untiltop is crispy and golden.

Small banana or a pear.

Chicken Breast and JacketChop a slice of ham, and mix with a tsp freshchives and 25g low fat soft cheese. Use thismixture to stuff a skinless chicken breast. Spraywith low fat cooking spray and bake at 200°C for15 minutes. Serve with a jacket potato, steamedleeks and carrots.

Small pot low fat chocolate mousse and a peach.

Staying satisfied and on trackon the POINTS Plan

All In Soup Serves 4

ãI made a batch of soup at theweekend and put it in the freezer.I often have it when I get homefrom work so that I donét eatsomething I shouldnét!å Tracey

Stick of celery, choppedHalf a cauliflower, choppedMedium courgette, chopped2 heaped tbsps white cabbage,

shredded25g mushrooms, choppedBay leaf5 teaspoon dillClove garlic, crushedVegetable stock cube700ml waterSalt

Place all the ingredients in a largepot and bring to the boil. Simmergently for 45 minutes, liquidise,season to taste and serve.

Use these tasty recipes with a POINTS value of zero as extras ifyou’re hungry or as an alternative to the soups in the menus.

Vegetable CurryServes 4

Onion, finely choppedTablespoon curry powderGarlic clove, crushedLow fat cooking spray100g cauliflower florets2 carrots, slicedCourgette, sliced100g mushrooms slicedRed pepper, chopped100g broccoli400g tin tomatoes500ml vegetable stockTbsp tomato pureeSalt and pepper

Sauté the onions, garlic and curry powder in low fat cooking spray for 3minutes. Add the carrots and cauliflower and cook for a further 2 minutes.Add the remaining ingredients, bring to the boil and simmer for 20 minutesuntil all the vegetables are tender. Season to taste.

Add the extra POINTS values you need to yourKickStart eating by including some of the foodslisted below:

35g porridge oats

a medium glass (250ml)fruit juice, plus an apple

2 slices Weight WatchersMalted Danish bread and atsp low fat spread

a small tin (205g) baked beans

a pot (150g) low fat fruit yogurt

a low fat, thick sausageplus 2 tsp ketchup

2 tbsps reduced fat houmous

a medium bread roll

2 tbsps low fat mayonnaise

2 low fat Digestives

a slice of garlic bread

a medium (175ml) glass wine

2 crumpets, 2 tsps low fat spread and a heaped tsp marmalade

65g muesli plus 4 pintskimmed milk

a small box (100g)microwave chips

medium naan bread

a 6-inch piece of French stick

3 small slices malt loaf

a fruit scone and 2 tsps jam

a medium avocado pear

1 Weight WatchersCaramel Shortcake plusone scoop dairy ice creamand a small banana

a plain croissant and 2 tsps jam

a small pot standardGreek yogurt and amedium banana

100g pistachio nuts(weighed in shell)

a Weight Watchers CherryTomato Tart

a Weight Watchers Bacon,Leek and Cheese Quiche

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