YOUR HANDY 7 DAY MEAL PLANNER - Weight Watchers

YOUR HANDY 7 DAY MEAL PLANNER

How To Use This Meal Planner

Each day's 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 Planner Breakfasts range from 3?4 ProPoints values Lunches range from 4?8 ProPoints values Dinners range from 8?11 ProPoints values Snacks/desserts range from 2?4 ProPoints values

For good health we've 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 we've made suggestions as to how you could use it. Other days left we've 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.

SNACKS/ DESSERTS

DINNER

LUNCH

BREAKFAST

DAY 1

DAY 2

DAY 3

? pint (284ml) skimmed milk

3 ? pint (284ml) skimmed milk

3 ? pint (284ml) skimmed milk

3

Porridge with berries Oats, 30g Skimmed milk from daily allowance Frozen berries, defrosted

Peanut butter & banana crumpet

Yogurt & fruit

3 Crumpet, 1 (60g), toasted

2 Virtually fat free plain yogurt, 150g

2

* Reduced fat peanut butter, 15g 0 Banana

2 Fruit of your choice (fresh, frozen or

0 tinned in natural juice, drained)

0

Latte, made with skimmed milk from

Honey, 1 level tsp (8g)

1

daily allowance

* Latte, made with skimmed milk from *

daily allowance

Chicken & roasted vegetable salad

Mixed salad leaves Vegetables (with a ProPoints value of zero) roasted in 1 tsp (5ml) sunflower oil Skinless chicken breast, cooked & shredded, 100g Cherry tomatoes

Virtually fat free plain yogurt, 150g

Peaches tinned in natural juice, drained

Warm bacon, spinach & avocado salad

0 Spinach Cherry tomatoes, halved

1 Roasted red peppers, sliced ? avocado (78g), sliced

3 Red onion, sliced 0 Bacon medallions, 2 (40g) 2 Balsamic vinegar

0

Baked potato with cheesy slaw

0 Potato, 200g (raw weight), baked

4

0 Carrot & onion, grated; cabbage, sliced 0

0 Half fat mature cheddar cheese,

4 20g, grated

1

0 Reduced fat mayonnaise, 1 tbsp (15g) 1

1 Salad (Lettuce, cucumber, tomato)

0

0 Apple

0

Salmon with new potatoes

Salmon fillet, 1 medium (130g, raw weight), grilled

New potatoes, 150g, boiled & saut?ed in 1 tsp (5ml) sunflower oil

Green beans & leeks

Sugar free jelly crystals, ? packet (6g) set with orange segments

Vegetable curry

Sweet potato (150g), cauliflower & 6 onion, diced

Curry paste, 20g 4 Tinned tomatoes 0 Brown rice, 40g (dry weight)

Pappadum, ready to eat, 1 (10g)

0 Mango Chutney, 20g

Spray 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

Feta & pea frittata

Eggs, 2 medium (45g each), beaten 4

4 New potatoes, 100g, boiled & sliced

2

1 Onion & red peppers, sliced

0 4 1

Feta cheese, 30g, crumbled Peas, 1 tbsp (35g)

0 2 1

1

Combine all ingredients and cook in a small pan coated in calorie controlled cooking spray. Place

under grill for the final few minutes.

Oats, 15g

1

Honey, 1 level tsp (8g)

1

Pear tinned in natural juice, drained

& chopped

0

0 Place 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.

Corn on the cob, 1 medium (125g)

Crumpet, 1 (60g), toasted & topped with 1 tsp (5g) yeast extract

Cucumber sticks

2 Virtually fat free plain yogurt, 150g

2 Weight Watchers Ready Salted Hoops,

Peaches tinned in natural juice, drained 0 1 bag (20g)

2

2 Meringue nest, 1 (12g)

1 Banana

0

0 Carrot sticks

0 Olives, 10 (30g)

1

TOTAL

26 TOTAL

26 TOTAL

26

YOUR HANDY 7 DAY MEAL PLANNER

BREAKFAST

LUNCH

DAY 4

DAY 5

DAY 6

DAY 7

? pint (284ml) skimmed milk Banana porridge Oats, 30g Skimmed milk from daily allowance Banana

Tuna & cheese pitta Weight Watchers Wholemeal Pitta Bread, 1 (45g) Tuna in spring water, 1 small can drained (56g) Half fat mature cheddar cheese, 20g, grated Reduced fat mayonnaise, 1 tbsp (15g) Lettuce & cucumber Plums Beef stir fry Fry 125g (raw weight) lean sirloin steak strips in calorie controlled cooking spray with grated ginger, sliced chilli, broccoli, mange tout & mushrooms Oyster sauce, 2 tbsp (30g) Egg noodles, 1 medium portion (40g dry weight) Low fat chocolate mousse, 1 pot (65g)

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

3 ? pint (284ml) skimmed milk

3 ? pint (284ml) skimmed milk

3 ? pint (284ml) skimmed milk

3

Porridge with berries 3 Oats, 30g * Skimmed milk from daily allowance 0 Frozen berries, defrosted

Bacon & egg with toast

Scrambled egg with mushrooms

3 Bacon medallions, 2 (40g), grilled

1 Egg, 1 medium (45g), scrambled

2

* Egg, 1 medium (45g), poached

2 Mushrooms, saut?ed in calorie

0 Wholemeal calorie controlled bread,

controlled cooking spray with

1 slice (20g), toasted

1 chopped parsley

0

Tomato ketchup, 1 tbsp (15g)

0 Wholemeal calorie controlled bread,

Latte made with skimmed milk from

1 slice (20g), toasted

1

daily allowance

* Low fat spread, 2 tsp (10g)

1

Apple

0

Houmous stuffed pitta Weight Watchers Wholemeal Pitta 3 Bread, 1 (45g) Reduced fat houmous, 50g 1 Spinach Cucumber 1 Grapes 1 Virtually fat free fruit yogurt, 0 1 pot (150g) 0

Tuna pasta salad Wholewheat pasta, 1 small portion 3 (40g, dry weight) cooked 3 Tuna in spring water, 1 small can, 0 drained (56g) 0 Olives, 10 (30g) 0 Rocket Feta, 20g 2 Fat free dressing, 1 tbsp (15ml) Pear

Chunky vegetable soup

Vegetable soup with a ProPoints value

4 of zero (such as butternut squash soup) 0

Reduced fat houmous, 30g

2

1 Carrot batons

0

1 Virtually fat free fruit yogurt,

0 1 pot (150g)

2

1 Banana

0

0

0

Sausage & mash

Homemade turkey burgers

Roast chicken

Weight Watchers Premium Pork

with rice salad

Roast chicken, 3 slices (90g)

4

Sausages, 2 grilled (39g each)

3 Turkey mince, 125g (raw weight)

4 Potatoes, 150g roasted in 1 tsp oil

4

Potato, 200g (raw weight), boiled and

mixed with:

Cauliflower & cabbage

0

mashed with a splash of skimmed milk

Red onion, red chilli & fresh parsley,

Gravy granules, 2 tsp (6g) prepared

1

4 from daily allowance

4 chopped

0 Peas, 80g

2

1 Peas, 80g

2 Rice salad 40g (dry weight) cooked

Gravy granules, 2 tsp (6g), prepared

1 brown rice, spring onion, roasted

4 Broccoli & leeks

0 aubergine, lemon juice, parsley

4

2

Fresh salsa: (chopped fresh tomatoes,

red onion & red pepper)

0

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

0

0 Weight Watchers Rich Toffee Bar, 1 (26g) 2 Banana

0 Chocolate, any type, 20g

3

Banana 3 Apple

0 Virtually fat free fruit yogurt, 0 1 pot (150g)

Fresh fruit salad with 2 tbsp (80g)

2 virtually fat free fruit yogurt

1

0

Weight Watchers Rich Toffee Bar, 1 (26g) 2

DINNER

SNACKS/ DESSERTS

TOTAL

26 TOTAL

26 TOTAL

26 TOTAL

26

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

shopping list

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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