My Example Daily Menu for Weight Watchers®


Creating a weekly or even daily menu to follow if you are on Weight Watchers® is an important step in staying on track and losing weight. Having meals and snacks that are planned ahead of time helps you to stay away from high calorie and fatty foods that are easy to reach for when you are hungry. When you remove the guesswork of what your eating, and plan on healthy meals, you will lose weight. This is an example of how someone on Weight Watchers® might eat on a typical day. All of the SmartPlus® values have been calculated by me and this menu is not endorsed or associated with Weight Watchers®.

Looking for a complete meal plan? Check out Slender Kitchen healthy meal plans complete with PointsPlus® and nutritional info for breakfast, lunch, and dinner.

Example Weight Watchers Meal Plan with cranberry tuna salad and greens.

My Example Menu: Day 1 (I mostly like to cook at home)

  • Breakfast: Large coffee with 2 tbsp half and half (1), Microwave Bluberry Oat Muffin (6), 1/2 cup nonfat Greek yogurt (0), 1 banana (0) = 6 Weight Watchers® Freestyle SmartPoints®
  • Lunch: Cranberry Tuna Salad (3) with 1 low carb wrap (2), and 1 cup greens (0)= 5 Weight Watchers® Freestyle SmartPoints®
  • Dinner: Slow Cooker Beef Ragu (5), 3/4 cup cooked whole wheat pasta (4), and 1 cup asparagus = 9 Weight Watchers® Freestyle SmartPoints®
  • Snack: 1 cup carrots (0) with 2 tbsp. hummus (2), 3 Hershey Kisses (2)
  • Total: 24 Weight Watchers® Freestyle SmartPoints®

My Example Menu: Day 2 (I mostly like to cook at home)

  • Breakfast: Small Latte with fat free milk (2), Make Ahead Freezer Quesadillas (4), 1 cup fresh strawberries = 6 Weight Watchers® Freestyle SmartPoints®
  • Lunch: Leftover Slow Cooker Beef Ragu (5) with 1 canned vegetable soup (2), and a diet soda = 7 Weight Watchers® Freestyle SmartPoints®
  • Dinner: Shrimp Scampi with Zucchini Noodles (3), 1 4 oz glass red wine (3) = 6 Weight Watchers® Freestyle SmartPoints®
  • Snack: 1 apple (0), 2.5 cups 94% fat free popcorn (1)
  • Total: 20 Weight Watchers® Freestyle SmartPoints®

(These sample menus come directly from a Slender Kitchen Meal Plan. Learn more and try it out for free)

My Example Menu: Day 1 (I don’t cook very often)

  • Breakfast: Large Coffee with 2 tbsp half and half (1), 3 egg whites scrambled with tomatoes and spinach (0) in a high fiber tortilla (1), with one slice low fat Swiss cheese (1), and a sliced banana = 3  Weight Watchers® Freestyle SmartPoints®
  • Lunch: Subway Oven Roasted Chicken on 9 Grain with Veggies (6), 1 oz bag Pop Chips (3), 1 cup carrot sticks (0) = 9  Weight Watchers® Freestyle SmartPoints®
  • Dinner: 4 oz grilled store bought chicken breast with 1 tbsp barbecue sauce (1), 1 cup grilled asparagus (0), 1/2 cup cooked brown rice (3) = 4  Weight Watchers® Freestyle SmartPoints®
  • Snack: 1 cup fat free Greek Yogurt (0) with 1 cup mixed berries (0), 3 Hershey’s kisses (2)
  • Total: 26  Weight Watchers® Freestyle SmartPoints®

My Example Menu: Day 2 (I don’t cook very often)

  • Breakfast: Small Latte with fat free milk (2), 1 cup cooked oatmeal (4), with one sliced banana (0), and 1 packet Stevia = 6  Weight Watchers® Freestyle SmartPoints®
  • Lunch: Weight Watchers Frozen Macaroni and Cheese Meal (8), with 1 cup frozen spinach added (0), and a diet soda = 8  Weight Watchers® Freestyle SmartPoints®
  • Dinner: 1 cup whole wheat cooked spaghetti (4), 1/2 cup reduced calorie spaghetti sauce (2), 1/2 cup sauteed zucchini (0), chicken and apple sausage (4), 1 4 oz glass red wine (3) = 13  Weight Watchers® Freestyle SmartPoints®
  • Snack: 1 cup carrots (0), 1 apple (0)
  • Total: 26  Weight Watchers® Freestyle SmartPoints®

Looking for more meal ideas?  Find more Weight Watchers Friendly Recipes.





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