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US MealPlan

US MealPlan

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Published by Jenny Howland

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Published by: Jenny Howland on Aug 24, 2011
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03/11/2014

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BUILD A BREAKFAST

Start with
(choose one or more)

This breakfast makes a good start to my day: Bran flakes; low-fat milk; some nuts; one apple and one banana—both cut up into small pieces—and a pinch of cinnamon.

Fortified wholegrain cereal (ready-toeat), 1 cup, PointsPlus value: 2

Cream of wheat, 1 cup, ▲, PointsPlus value: 3

Bran flakes, ¾ cup, PointsPlus value: 3 Light yogurt or Fat-free, plain yogurt, 1 cup, ▲, PointsPlus value: 3

Plain instant oatmeal, 1 cup, ▲, PointsPlus value: 3

Grits (corn), 1 cup, ▲, PointsPlus value: 4 Egg, 1, ▲, PointsPlus value: 2

Light English muffin, 1, ▲, PointsPlus value: 3

Reducedcalories, wholegrain bread, 2 slices, ▲, PointsPlus value: 3

Pita bread, 1 small, PointsPlus value: 2

then add
(choose one or more)

Fat-free milk, 1 cup, ▲, PointsPlus value: 2

Low-fat (1%) milk, 1 cup, PointsPlus value: 3

Fat-free cottage cheese, 1 cup, ▲, PointsPlus value: 3 Jelly or jam, 1 Tbsp, PointsPlus value: 1

Egg whites, 3, ▲, PointsPlus value: 1

Fat-free cheese, 1 slice, ▲, PointsPlus value: 1

Low-fat cheese, 1 slice, PointsPlus value: 2

top it off
(choose one or more)

Walnuts, chopped, 1 Tbsp, PointsPlus value: 1

NUTS ABOUT NUTS!

Almonds, sliced, 1 Tbsp, PointsPlus value: 1 Banana

Lean ham, 2 oz, ▲, PointsPlus value: 2

Light butter, 2 tsp, or margarine, 1 tsp, PointsPlus value: 1

Bacon, cooked crisp, 3 slices, PointsPlus value: 4 Sliced tomato

Canadian bacon, 1 oz, PointsPlus value: 1

power it Up for
(choose as many of these—or any other 0 PointsPlus value fruit or veggie—as you’d like)

Blueberries

Apple

Chopped red onion

Roasted red pepper

Spinach

noteS: For cooking eggs, feel free to use 1 tsp oil

(canola, olive, flaxseed, safflower, or sunflower) for a PointsPlus value of 1. For added flavor, refer to your Pocket Guide for a list of seasonings and condiments for a PointsPlus value of 0.

▲. grilled. PointsPlus value: 3 Low-fat cheese. ▲. PointsPlus value: 4 Shrimp or imitation crabmeat. PointsPlus value: 5 Kidney. 1 large. feel free to use 1 tsp oil (canola. ▲. 3 oz. 4 Tbsp. PointsPlus value: 0 Fat-free plain yogurt. PointsPlus value: 1 Whole-wheat tortilla. 1 cup. 1 cup. 1 large. 1 cup. PointsPlus value: 3 (see back panel Garden for recipe) Vegetable Soup. PointsPlus value: 3 Fat-free cheese. ▲. PointsPlus value: 1 Avocado. ▲. PointsPlus value: 5 Vegetable soup. 1 cup. or sunflower) for a PointsPlus value of 1. . garbanzo. PointsPlus value: 3 Lentil soup. safflower. 1 oz. PointsPlus value: 3 Regular pasta. drained. 1 cup. ½ cup. PointsPlus value: 2 Black or cannellini beans. PointsPlus value: 3 Wholewheat pita. 1 cup. ▲. 1 cup. refer to your Pocket Guide for a list of seasonings and condiments for a PointsPlus value of 0. pinto. PointsPlus value: 5 White rice. ¼ cup. PointsPlus value: 3 Brown rice. 2 oz. PointsPlus value: 2 Fat-free salad dressing (Italian-style or creamy). PointsPlus value: 5 Salmon (canned). ¼ medium. olive.LUNCHES YOU’LL LOVE Start with (choose one or more) I make sure that I have a good amount of lean protein. PointsPlus value: 3 Mustard. 1 cup. ▲. PointsPlus value: 2 Fat-free luncheon meat. cooked. ▲. PointsPlus value: 2 White or red potato. ▲. PointsPlus value: 1 then add (choose one or more) Skinless chicken breast. PointsPlus value: 4 Sweet potato. and I focus on being satisfied rather than stuffed. 10 small or 6 large. PointsPlus value: 2 power it Up for (choose as many of these—or any other 0 PointsPlus value fruit or veggie—as you’d like) Diced tomato Black bean soup. 2 slices. PointsPlus value: 2 Lean ham. ▲. 1. ½ cup. PointsPlus value: 1 Feta cheese. Wholewheat pasta. wholewheat bread. ▲. 6 small pieces. PointsPlus value: 0 noteS: For sautéing. or white beans. 1 cup. ½ cup. 1 small. PointsPlus value: 1 Olives. I aim to eat mainly Weight Watchers Power Foods. ▲. PointsPlus value: 4 Minestrone soup. For added flavor. drained. PointsPlus value: 3 Broccoli Green Onion BULK it Up with (choose one or more) Chicken noodle soup. 1 oz. PointsPlus value: 3 Egg. and a vegetable at lunch. 2 oz. 1 medium. 1 cup. ½ cup. ½ cup. ▲. PointsPlus value: 2 top it off (choose one or more) Fat-free mayonnaise. ▲. flaxseed. ▲. 1 cup. PointsPlus value: 2 Bok Choy Cucumbers Mushrooms Red pepper Light Yogurt. 2 Tbsp. PointsPlus value: 3 Salsa Tuna or rainbow roll (sushi). a whole grain. PointsPlus value: 4 Reducedcalorie. 1 cup. PointsPlus value: 4 Tuna (in water). cooked.

cooked. 4 oz. 3 oz. 1 oz. flaxseed. carrots. and zucchini on the side. ▲. 1 cup. PointsPlus value: 3 power it Up for (choose as many of these—or any other 0 PointsPlus value fruit or veggie—as you’d like) Spinach Black bean soup. 1 cup. or sunflower) for a PointsPlus value of 1. 1 cup. 1 cup. PointsPlus value: 2 Regular pasta. PointsPlus value: 3 White rice. ▲. ▲. 1 cup. PointsPlus value: 1 Salsa. PointsPlus value: 4 Skinless turkey breast. 3 oz. PointsPlus value: 2 White or red potato. or white beans. ▲. ½ cup. PointsPlus value: 0 Tartar sauce. PointsPlus value: 5 Chicken breast. ▲. 1 Tbsp. firm tofu. PointsPlus value: 4 Lean ground beef (93– 95% lean). garbanzo. fat free. 1 cup. ▲. ▲. PointsPlus value: 3 Brown rice. 2 Tbsp. PointsPlus value: 1 top it off (choose one or more) Fat-free ricotta cheese. ▲. 2 oz. ▲. PointsPlus value: 4 Storebought marinara sauce. PointsPlus value: 0 Avocado. 1 cup. Yum! Wholewheat pasta. PointsPlus value: 5 (see back panel Garden for recipe) Vegetable Soup. pinto. 1 cup. PointsPlus value: 3 Light hamburger roll . ½ cup. cooked. ▲. PointsPlus value: 1 Sliced unsweetened pickles Lettuce Green peppers BULK it Up with (choose one or more) Chicken noodle soup. 1 cup. and a bowl of Garden Vegetable Soup. cooked. skinless. 1 large. PointsPlus value: 5 Low-fat cheese. 1 (1½ oz). PointsPlus value: 2 Fat-free sour cream. PointsPlus value: 1 Filet mignon. 1 large. ▲. ▲. PointsPlus value: 5 Kidney. PointsPlus value: 5 Lean fish such as tuna or halibut. 3 oz. 2 Tbsp. 1 oz. olive. cooked. 3 oz. 1 fillet (6 oz). ¼ cup. PointsPlus value: 4 Ground turkey (93% lean). PointsPlus value: 0 noteS: For sautéing. refer to your Pocket Guide for a list of seasonings and condiments for a PointsPlus value of 0. ▲. cooked. PointsPlus value: 2 Teriyaki Sauce. ▲. For added flavor. cooked. PointsPlus value: 2 then add (choose one or more) Lite. 3 oz. PointsPlus value: 6 Fat-free salad dressing. Italian-style or creamy. cauliflower.DINNER DECONSTRUCTED Start with (choose one or more) My picks for a special dinner? Filet mignon. ▲. 1 cup. PointsPlus value: 5 Whole-wheat tortilla. PointsPlus value: 2 Cauliflower Carrots Zucchini Vegetable soup. ▲. . 1 cup. ▲. cooked. ▲. PointsPlus value: 3 Lentil soup. cooked. PointsPlus value: 3 Sweet potato. PointsPlus value: 5 Quinoa. safflower. 1 medium. PointsPlus value: 4 Minestrone soup. PointsPlus value: 3 Chopped tomatoes Fat-free cheese. 1 cup. PointsPlus value: 2 Pork (tenderloin or top loin). cooked. 1 Tbsp. ¼ medium. cooked. feel free to use 1 tsp oil (canola. baked potato with fat-free sour cream.

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