Weight Watchers Sample Meal Plans

Weight Watchers Sample Meal Plans

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Weight Watchers aim to help you form healthy eating habits.

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Millions of people around the world have lost weight using Weight Watchers, according to its website. Like any diet, success depends on controlling your daily calorie intake and making health-conscious food choices. Central to the Weight Watchers program is the PointsPlus system, which assigns a numeric value to foods. While no food is off limits, the design of the program encourages you to choose foods low in calories and high in nutrients.

Breakfast to Get Going

The first meal of the day helps get your day off to a good start. Whole-grain cereal, oatmeal, yogurt and fruit are all good options. Choose reduced-fat or fat-free milk or yogurt. One cup of whole-grain cereal with one-half cup of fat-free milk and one sliced peach has a points value of three. If you gravitate toward traditional toast and eggs, choose whole-wheat toast, which has a point value of two and one egg, which also has a point value of two.

Be Creative

Instead of denying yourself the flavors you crave, find ways to make healthier versions of your favorite foods. For example, if you like having taco salads for lunch, which are typically high in calories and fat, try a cheese and veggie wrap with chips. Top a 7-inch whole-wheat tortilla with a one-fourth cup of black beans, fat-free salsa and shredded low-fat cheddar cheese. Add some sliced tomato and shredded lettuce, and for taco-like crunch, serve with one ounce of baked tortilla chips. The total points value for this lunch idea is six.

Guilt-Free Snacking

Snacking is part of a healthy, well-balanced diet. It's crucial to choose low-calorie snacks, otherwise you can easily exceed your points for the day. Fresh fruit is a nutritious and convenient option. Keep fresh cut fruit in small container so that you can take it with you on the go and have something to nibble on between meals. Fresh-cut vegetables with a low-fat, low-calorie dip is another good option. Most fresh fruits and vegetables have a PointsPlus value of zero. So, make fruit and veggies a staple in your snacking habits. If you have a hankering for a sweeter snack, try blending a frozen banana with one cup of fat-free milk for a guilt-free ice cream-like treat for a total points value of three.

Dinner Ideas

In general you want to watch your portion sizes and this includes your dinner portions. Spread your meals evenly throughout the day and have healthy snacks so that you avoid the urge to overeat, particularly at dinner time. As with your other meals, create a dinner plan with nutritious, lower calorie foods. Go for lean meats and vegetables. You can pair skinless chicken breast with broccoli and add a delicious garlic sauce for a play on an Asian favorite. Fish with your favorite vegetables is another good option. Eight ounces of flounder with one one-half cup of mashed potatoes and a side of asparagus has a point value of one.