what to eat - weight watchers...what to eat in this section you’ll find tasty food ideas, meal...
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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
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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™
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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