myWW+

Blue 101
PROGRAM
GUIDE

You get a personalized amount of SmartPoints® to spend on

any food you choose and 200+ foods that are zero.

At a
glance

DAILY
SMARTPOINTS
Spend these
on any food
you choose!

WEEKLY
SMARTPOINTS
& ROLLOVERS ZEROPOINT™
How you eat FOODS
on a Tuesday You’ll find
is probably your full list
different from of ZeroPoint
a Saturday. foods in the
Weekly Smart- WW app. Or
Points and just turn to
rollovers keep page 29.
things flexible
and livable.

DID YOU KNOW?

We’ve set up a Connect group just for people on Blue! See what other members are eating
(and doing and posting) in the WW app.
Spicy chicken tacos 3
Simmering chicken
Corn tortillas
in tomato sauce gives have fewer
it great flavor and SmartPoints
tenderness for than flour
0 SmartPoints. tortillas, and
they’re more
traditional
in Mexican
cuisine.

3
A little bit of a 0
strongly flavored
cheese goes a Red and purple
long way. Sharp cabbage get their
cheddar and bright colors from
crumbled feta are heart-healthy
tasty options. antioxidants, so
mix it up.

Your ZeroPoint food categories

Fruits Vegetables Eggs Chicken and

turkey breast

Fish Nonfat yogurt Beans and Tofu and

and shellfish and soy yogurt legumes tempeh

Want some tips for making the most of your ZeroPoint foods? Turn to page 27.

24
5-day DAY 1 DAY 2

menu Breakfast
Irish steel-cut oats with
Breakfast
Egg and bacon breakfast
pomegranate and pistachios slider, plus fresh fruit
6 5
Just want to know
what to eat? This
meal plan will help
you get started.
Follow it, or mix and
match. Skip the
foods you don’t love
and dig into the
ones you do.

Want more?
Lunch Lunch
With 7,000+ recipes OUT FOR PIZZA
Honey mustard chicken
in the WW app, your salad sandwich on whole 1 large slice of regular-crust
taste buds will wheat and 1 oz pretzels cheese pizza (⅛ of a 16-inch
never be bored. 6
pie) and a side salad with
¼ cup croutons and
1½ tbsp Italian dressing
Snacks
Curious what other Parmesan-herb 14
15
members are popcorn
Snacks
eating? Scroll 3 14 pistachios
through real-time or 7 almonds
posts on Connect! Apple slices drizzled 1
with ½ tbsp honey and
cinnamon
Fresh fruit salad
2
0
Dinner
ASIAN FISH AND VEGGIE BOWL
Combine steamed
shrimp or crab, edamame,
shredded carrots
and cabbage,
½ cup brown rice,
and 2 tbsp ginger salad
dressing.
6

Dinner
Chicken, peach,
and fig salad with
Find all the ricotta salata
recipes in
this book at 2
WW.com
/my-ww-recipes. Want dessert or a
glass of wine? Tap into your
weekly SmartPoints®.
 DAY 3 DAY 4 DAY 5
Breakfast Breakfast Breakfast
Plain nonfat Greek yogurt Waffles with lemony ricotta ½ cup Greek yogurt with
topped with fresh fruit and blueberries ¼ cup warm blueberry sauce
and 2 tbsp slivered almonds 5 1
2

Lunch
Greek-Inspired veggie
burger
8

Lunch Lunch
Pair 1 cup lentil-vegetable soup OUT FOR JAPANESE
with a roast beef wrap made California roll (4 pieces),
with 1 medium flour tortilla, spicy tuna roll
3 oz deli-style roast beef, (4 pieces),
1 tbsp mustard, lettuce, sliced edamame, and
onion, tomato, and pickles. 1½ cups miso soup
Snacks
7 10
1 cup chocolate-almond
“nice cream” Want some green tea
ice cream? Use your weekly
7
SmartPoints!
Snacks
Fresh vegetable sticks
9 tortilla chips
with 4 tbsp hummus
with fat-free salsa
4
3
Did you know that
up to 4 unused
SmartPoints will be Banana
automatically rolled over (or other fresh fruit)
to use on another day? 0
Snacks
BIRTHDAY CELEBRATION
1 mini frosted cupcake
and a cup of tea
5

1 light mozzarella
cheese stick and some grapes
1

Dinner
Dinner Greek chicken with tzatziki,
DATE NIGHT orzo, and peppers Dinner
Roasted salmon with FAMILY MEAL
6 Stuffed pasta shells and
zucchini, chickpeas,
and peppers roasted veggies
Went over your Budget?
2 Tap into your 9
weekly SmartPoints.

26
myWW+
PROGRAM Zero Hero

Tomato
GUIDE

ZeroPoint™ foods are super flexible

and can be used in lots of delicious
(and unexpected) ways. Here are a
few ideas to whet your appetite.

Try these easy apps Ripen tomatoes

Cherry tomatoes at room temperature.
stuffed with cheese Refrigeration slows
down ripening and
make for tasty bites. decreases flavor.
Cherry tomatoes stuffed
with blue cheese and bacon

Go beyond
beefsteak
Tomatoes
come in many
shapes and
colors. Scout
out heirloom
varieties
at your local
farmers’ Try ’em grilled
market. Grilling tomatoes releases
Tomato, feta, and their naturally sweet
fresh herb tart juices, which will flavor
the rest of your meal.
Chicken, tomato, and polenta
Parmesan packet

DID YOU KNOW?

Most tomato varieties are red, although other colors are possible—including green, yellow,
orange, pink, black, brown, white, and purple.
 myWW+

Build a meal
PROGRAM
GUIDE

Start with Add some Bump up Include some

ZeroPoint™ foods protein the flavor fats
0 0 0 2

Try this same

dish with arctic
Crispy char and brown
rice instead
salmon of salmon and
with French lentils. No thyme
or rosemary?
lentils Experiment with
any other fresh
2
herbs you have
on hand.

FOLD HERE

Start with Add some Bump up Include some

ZeroPoint foods protein the flavor fats
0 3 0 1

Spanish chorizo
can be used
Flank steak instead of, or
in addition to,
asado with the steak.
pimenton oil Keep it light by
looking for
4 precooked
chicken chorizo.

DID YOU KNOW?

TEAR HERE

Adding a splash of acid (such as vinegar or lemon or lime juice) just before serving a dish can
help its flavor pop. Try a drizzle of Champagne vinegar on a lentil salad.

28
 Blue ZeroPoint™ foods
Mangoes VEGETABLES Cauliflower Parsley BEANS & EGGS Mussels Tuna
Meyer lemons (STARCHY) Cauliflower rice Pea shoots LEGUMES Egg substitute Octopus Turbot
Canned corn Adzuki beans Egg whites
Nectarines Celery Peppers Orange roughy Wahoo
Corn Alfalfa sprouts Egg yolks
Oranges Chives Pickles, Oysters Whitefish
Green peas Cilantro unsweetened Bean sprouts Eggs Perch
Papayas Parsnips Black beans FRUITS
Coleslaw mix Pico de gallo FISH & SHELLFISH Pike
Peaches Peas Black-eyed Apples
Collard greens Pumpkin Abalone Pollock
Pears Split peas peas Applesauce,
Cucumber Pumpkin purée Alaskan king crab Pompano
Persimmons Cannellini unsweetened
Succotash Eggplant Radishes beans Anchovies, Salmon
Pineapples in water Apricots, fresh
VEGETABLES Endive Red leaf lettuce Chickpeas Sardines,
Plums Arctic char canned in water Bananas
(NON-STARCHY) Escarole Romaine lettuce Edamame
Pomegranates Acorn squash Bluefish or sauce Blackberries
Fennel Rosemary Fava beans
Pomelo Artichoke hearts, Branzino Sashimi Blueberries
Frozen stir-fry Rutabaga Great Northern
Raspberries no oil vegetables, Butterfish Scallops Cantaloupe
Salsa, fat-free beans
Artichokes no sauce Canned tuna, Sea bass Cherries
Star fruit Sauerkraut Kidney beans
Arugula Garlic in water Sea cucumber Clementines
Strawberries Scallions Lentils
Asparagus Ginger Carp Sea urchin Cranberries, fresh
Tangerines Shallots Lima beans
Baby corn Green leaf lettuce Catfish Shrimp Dragon fruit
Watermelon Spaghetti squash Lupini beans
Bamboo shoots Hearts of palm Caviar Smelt
Spinach Navy beans Figs, fresh
NONFAT YOGURT Basil Iceberg lettuce Clams Smoked haddock
String beans Pinto beans Frozen mixed
& SOY YOGURT Beet greens Jicama Cod Smoked salmon berries,
Greek yogurt, Summer squash Refried beans, Crabmeat, lump unsweetened
Beets Kale canned, fat-free Smoked sturgeon
plain, nonfat Kohlrabi Swiss chard Crayfish Smoked trout Fruit cocktail,
Plain yogurt, Bok choy Tarragon Soy beans
Leeks Cuttlefish Smoked whitefish unsweetened
nonfat Broccoli Thyme CHICKEN &
Mint Eel Snails Fruit salad,
Quark, plain, Broccoli rabe Tomatillos TURKEY BREAST unsweetened
up to 1% fat Broccoli slaw Mixed greens Ground chicken Fish roe Snapper
Mushrooms Tomato purée, breast Flounder Sole Grapefruit
Soy yogurt, plain Brussels sprouts canned
Mustard greens Ground turkey, Grouper Squid Grapes
TOFU & TEMPEH Butter/Bibb Tomato sauce, 98% fat-free Guava
lettuce Napa cabbage canned Haddock Steelhead trout
Firm tofu Nori (seaweed) Ground turkey Halibut Striped bass Honeydew
Butternut squash Tomatoes breast
Silken tofu Oak leaf lettuce Herring Sturgeon Kiwi
Cabbage Turnips Skinless chicken
Smoked tofu Okra Water chestnuts Lobster Swordfish Kumquats
Canned breast
Soft tofu pimientos Onions Wax beans Mahi-mahi Tilapia Lemons
Skinless turkey
FOLD HERE

Tempeh Carrots Oregano Zucchini breast Monkfish Trout Limes

TEAR HERE
myWW+
PROGRAM Zero Hero

Eggs
GUIDE

Whip ’em good

Meringue desserts,
like fruit-filled pavlovas,
are a delicious, low-
SmartPoints® sweet.
Gingerbread meringue tarts

Unpeeled boiled
eggs will last
up to a week in Add them
the fridge.
to entrées
Eggs are a
great addition
to vegetarian
bowls, Asian
stir-fry meals,
and soups.
French lentil
bowl with
creamy
mustard
vinaigrette

Put them
on a pizza
Add flavor and a
protein boost to
homemade pizza;
Find all the
top it with a recipes in
scrambled egg. this book at
Breakfast scrambled- WW.com
egg pizza /my-ww-recipes.

DID YOU KNOW?

Putting eggs in an ice bath immediately after boiling will make them much easier to peel. It
also helps if you start peeling at the wider end.

30
myWW+
PROGRAM Zero Hero
Hero:

TomatoYogurt
Nonfat
GUIDE

Rolling in the dough

Combine self-rising
flour and yogurt to
make a versatile Two-
Ingredient Dough.
Mexican soft tostadas

The clear liquid in

yogurt containers
is naturally
occurring whey.
Move over, mayo
Don’t drain it; Swap yogurt for mayonnaise in
stir it back in. salads and sides like coleslaw.
Mediterranean tuna salad with
lemon, red pepper, and oregano

Chill out
Add yogurt to ice pop
recipes for a smooth
and creamy texture.
Greek yogurt fudge pops

DID YOU KNOW?

Greek yogurt is higher in protein than regular yogurt. It’s a little more sour, though.
Stir in some citrus zest to sweeten the flavor.
Brigid G.,
member

32