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weightwatchers.co.nz10

Choose meals that fIt your lIfestyleHave a food intolerance or dietary preferences? Check out the symbols appearing with each meal idea. They’ll tell you whether it’s...

Filling & Healthy

Gluten-free

Lactose-free

Mediterranean

Vegetarian

Classic

Just pick your favourite ideas, track the SmartPoints™ value, and enjoy!

We’ve also included some yummy flavour boosters to really make your meals sing, and some tips to make meal planning a breeze.

Don’t worry about trying to find the SmartPoints™ value of what you want to eat. We’ve included them all for you here. Just pick your favourite foods, and keeping in mind your daily SmartPoints™ allowance, add up the number of SmartPoints™ values you’re using so you can start losing weight and feeling better. It’s that simple.

If you’re new to Weight Watchers, a good place to start is with a week’s worth of delicious breakfasts, lunches and dinners. Just turn the page for some great ideas, or feel free to browse the other sections. Choose foods according to what you’re in the mood for, what your day holds, or what adds up to your daily SmartPoints™ allowance. Most fresh fruits and vegetables are 0 SmartPoints™ value per serve, so these are a good option.

What to eatIn this section you’ll find tasty food ideas, meal builders and easy recipes to help you plan your day. You’ll never wonder what to eat again!

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smart tIps

1 Use smaller plates. Research has shown that eating from a larger plate means

you’re likely to serve and eat more food.

2 Buy single-serve packs. Especially for the foods you’re most likely to

overindulge in, like chips or ice-cream.

3 Listen to your hunger signals. The aim is to feel satisfied after eating, not

overly full or ‘stuffed’.

Weight is not only related to what you eat, but how much you eat. It’s important to know that even healthy food can make you gain weight if you eat too much of it.You might be used to filling half your plate with meat, and dividing the other half between vegies and carbohydrates such as pasta or potato. A better approach is to fill half your plate with non-starchy vegies and make one quarter grains or starchy vegetables, and the other quarter lean meat and alternatives.

Perfecting portions

1 serve

starchy vegies

1 serve

protein

at least 2 serves

non-starchy vegies

weightwatchers.co.nz14

Build your own breakfast

Choose your favourite foods to construct a delicious breakfast. you can choose any combination you like. Prepare them the way you want, then add up the SmartPoints™ value of each

item to get the total for the meal. Don’t forget to track!

60g Weight Watchers Cottage Cheese 1 SmartPoints™

1 slice (35g) dark rye bread

2 SmartPoints™

¼ fresh avocado (31g) 2 SmartPoints™

30g rolled oats cooked with ¾

cup of water 3 SmartPoints™

1 tsp honey 2 SmartPoints™

2 multigrain or wholemeal

crispbreads (22g) 3 SmartPoints™

1 tbs (13g) pepitas

2 SmartPoints™

2 tsp Weight Watchers

Canola Spread 2 SmartPoints™

1 slice (35g) high-fibre

wholegrain or wholemeal toast2 SmartPoints™

Mashed banana pancakes 2 SmartPoints™

½ cup (90g) boiled quinoa

3 SmartPoints™

2 wheat biscuits (30g)

3 SmartPoints™

1 boiled or poached egg

2 SmartPoints™

2 tsp reduced sugarjam

1 SmartPoints™

2 tsp LSA (linseeds,

sunflower seeds and almonds)

1 SmartPoints™

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5 walnuts (15g) 3 SmartPoints™

½ bunchsteamed

asparagus spears 0 SmartPoints™

Fresh fruit salad 0 SmartPoints™

150g no-fat, no-added-sugar

fruit or vanilla yoghurt 3 SmartPoints™

Tea or coffee (black)

0 SmartPoints™

½ cup (135g) baked beans in tomato sauce

3 SmartPoints™

1 cup wilted baby spinach leaves 0 SmartPoints™

1 banana 0 SmartPoints™

1 apple 0 SmartPoints™

1 cup (250ml) reduced fat

soy milk 3 SmartPoints™

3 slices (42g) Weight

Watchers Bacon 1 SmartPoints™

Mushrooms grilled or dry fried

0 SmartPoints™

Canned pears in natural juice,drained

0 SmartPoints™

Regular cappuccino made

with soy milk (250ml)

3 SmartPoints™

1 glass (250ml)almond milk

3 SmartPoints™

1 medium serve (60g)

smoked salmon 1 SmartPoints™

Mixed berries 0 SmartPoints™

2 mandarins 0 SmartPoints™

Regular cappuccino made

with skim milk (250ml)

3 SmartPoints™

1 tsp brown or raw sugar

1 SmartPoints™

Tomatoes grilled with chopped herbs & 1 tsp

balsamic vinegar 0 SmartPoints™

Passionfruit pulp 0 SmartPoints™

2 tsp natural peanut butter

2 SmartPoints™

1 cup (250ml) skim milk

3 SmartPoints™

1 glass (150ml) coconut water 2 SmartPoints™

weightwatchers.co.nz18

Build your own lunch

Choose your favourite foods to construct a delicious lunch. you can choose any combination you like. Prepare them the way you want, then add up the SmartPoints™ value of each item to get the

total for the meal. Don’t forget to track!

1 medium (68g) wholemeal pita bread

5 SmartPoints™

50g deli roast beef slices

1 SmartPoints™

¼ cup (45g) cooked or

canned chickpeas 1 SmartPoints™

1 medium (50g)mixed grain

bread roll 3 SmartPoints™

100g soft or silken tofu stir-fried

without oil 2 SmartPoints™

2 Corn Thins (12g) 1 SmartPoints™

1 medium (40g) wholemeal

tortilla wrap 4 SmartPoints™

½ cup (100g) cooked brown rice

4 SmartPoints™

½ cup (100g) boiled basmati rice

3 SmartPoints™

1 small can (85g) tuna in springwater,

drained 1 SmartPoints™

1 serve (50g) 97% fat-free

deli ham 1 SmartPoints™

½ cup (90g) cooked quinoa

3 SmartPoints™

100g grilled chicken

breast, skinless 2 SmartPoints™

2-egg omelette4 SmartPoints™

1 serve (30g) extra light

cheddar cheese 2 SmartPoints™

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1 hard-boiled egg 2 SmartPoints™

½ cup (100g) cooked lentils

2 SmartPoints™

1 serve (60g) tzatziki

(cucumber, garlic and yoghurt)

2 SmartPoints™

¼ fresh avocado (31g)

2 SmartPoints™

1 serve (30g)reduced fat ricotta

1 SmartPoints™

3 canned whole baby beetroot

0 SmartPoints™

10 roasted almonds

2 SmartPoints™

2 tsp low-fat mayonnaise

1 SmartPoints™

1 tbs tomato relish 1 SmartPoints™

1 small (120g)jacketpotato

2 SmartPoints™

1 serve leftover roasted vegetables

0 SmartPoints™

1 apple 0 SmartPoints™

60g Weight Watchers

Cottage Cheese 1 SmartPoints™

1 cup mixed salad leaves

0 SmartPoints™

A large handful of rocket

0 SmartPoints™

1 tub (150g) natural

low-fat yoghurt 3 SmartPoints™

1 orange 0 SmartPoints™

1 tsp olive oil 1 SmartPoints™

Tomato wedges 0 SmartPoints™

1 salmon, tuna or teriyaki chicken sushi roll (100g) 5 SmartPoints™

2 multigrain Ryvitacrispbreads topped

with 2 tbs Weight Watchers Cottage Cheese 4 SmartPoints™

1 tbs hommus 1 SmartPoints™

1tbsbabaghanouj (eggplant dip)

1 SmartPoints™

½ cup (100g) roasted sweet potato cubes

without fat 3 SmartPoints™

6 kalamata olives 2 SmartPoints™

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Build your own dinner

Choose your favourite foods to construct a delicious dinner. You can choose any combination you like. Prepare them the way you

want, then add up the SmartPoints™ value of each item to get the total for the meal. Don’t forget to track!

½ cup (127g) cooked polenta 4 SmartPoints™

½ cup (100g) boiled basmati rice

3 SmartPoints™

½ cup (100g) green lentils (cooked)

2 SmartPoints™

1 serve (100g) potato mash

made with milk 2 SmartPoints™

½ cup (133g) cooked burghul

3 SmartPoints™

1 medium (150g) chicken breast, skinless, grilled 2 SmartPoints™

1 medium (100g) salmon steak,

skinless, grilled 5 SmartPoints™

1 small (125g) lean beef rump

steak, grilled 3 SmartPoints™

1 medium (120g) tuna steak, grilled, with lime wedges 2 SmartPoints™

3 frenched, trimmed (87g)lamb cutlets,

grilled 4 SmartPoints™

½ cup (85g) boiledbrown rice

4 SmartPoints™

1 cup (148g) cooked

wholemeal pasta 5 SmartPoints™

½ cup (125g) canned

cannellini beans 3 SmartPoints™

1 ling fish fillet, cooked (150g) 1 SmartPoints™

1 medium (150g)pork loin steak,

lean, grilled 3 SmartPoints™

125g plain firm tofu, marinated

in 1 tbs sweet chilli 6 SmartPoints™

Pumpkin wedgebaked without oil 0 SmartPoints™

1 cup steamed green beans

0 SmartPoints™

1 tbs Dijon mustard

1 SmartPoints™

1 tbs hommus 1 SmartPoints™

1 cup steamed broccoli

and cauliflower 0 SmartPoints™

½ cup boiled orsteamed peas

1 SmartPoints™

Capsicum, roasted without oil

0 SmartPoints™

1 tbs tomato relish 1 SmartPoints™

150ml glass of red wine

4 SmartPoints™

1 cup stir-fry vegetables

0 SmartPoints™

½ cup (80g) cooked corn

2 SmartPoints™

1 cup of mixed salad leaves

0 SmartPoints™

1 tbs grated parmesan 1 SmartPoints™

1 cup (250ml) herbal tea

0 SmartPoints™

1 medium serve (125g) low-fat

potato wedges,baked until golden

3 SmartPoints™

Wilted spinach leaves

0 SmartPoints™

2 tbs tzatziki 1 SmartPoints™

½ cup gravy (madefrom powder)

1 SmartPoints™

1 bottle (375ml)draught beer

4 SmartPoints™

½ cup steamed or boiled mixed vegetables

1 SmartPoints™

1 cup zucchini, grilled (without oil)

0 SmartPoints™

2 tsp pesto 1 SmartPoints™

1 tsp olive oil 1 SmartPoints™

1 medium glass (250ml) diet or sugar-free cola 0 SmartPoints™

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Fresh fruit salad (1 small

serve, 100g) 0 SmartPoints™

Red grapes (1 small bunch) 0 SmartPoints™

Fresh vegetable sticks with 1 tbs mashed avocado 1 SmartPoints™

Almonds (10 individual, 12g)

2 SmartPoints™

Air-popped microwave popcorn,

1 cup (15g) 1 SmartPoints™

Grilled figs (without sugar) 0 SmartPoints™

Miso soup (1 cup 250ml)

1 SmartPoints™

1 slice (35g) wholegrain toast topped with 1 tbs

low-fat ricotta and 1 medium banana

2 SmartPoints™

1 slice (35g) wholegrain toast, ½ sliced tomato and 1 slice (17g)

reduced-fat Swiss cheese, grilled

3 SmartPoints™

Snacks

2 fresh dates 0 SmartPoints™

Cappuccino with skim milk (no sugar)

(1 cup, 250ml) 3 SmartPoints™

Green olives in brine, drained

(6 individual, 24g) 2 SmartPoints™

1 tub (150g) no-fat

Greek yoghurt 3 SmartPoints™

Hard-boiled egg (1 medium)

2 SmartPoints™

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Flavour boostersMake meals come alive with the magic touch of 0 SmartPoints™ value flavour boosters!

Dessicated coconut, 2 tsp, 4g

Weight Watchers Sour Cream, 1 tbs, 20g

Sunflower seeds, 2 tsp, 6g

Mango chutney, 2 tsp, 13g

Mashed avocado, 1 tbs, 20g

Flaked almonds, 1 tbs, 7g

Chocolate sauce, 1 tsp, 5g

No-fat Greek-style yoghurt, 2 tbs, 40g

Pistachio nuts, 10 pieces, 7g

Golden syrup, 1 tsp, 7g

Hommus, 1 tbs, 20g

Roasted peanuts, 2 tsp, 7g

Have some SmartPoints™ to spare? Try these 1 SmartPoints™ value flavour boosters.

sweet creamy crunchy

Black pepper Capers Fresh basil

Fresh dill Fresh garlic

Fresh oregano Fresh parsley Green shallots

Mixed spice

Ground cinnamon

Lemon, lime or orange zest

Hot chilli sauce

Lemon or lime juice