Weight Watchers Menu Plan for 7 days

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Weight Watchers Menu Plan for 7 days

Weight Watchers may be an established and effective program for those that need to melt off. however, after you initial begin, deciding what to eat is overwhelming! Their ar many nice Weight Watchers meal plans, thus narrowing down your choices may prove tough. Dieters love the variability, however, at the start of their weight loss journey, the quantity of food and meal choices is daunting!

One way to feel smart regarding your program and slender down your choices is to use a pre-arranged menu arrange. Weight Watchers menus are divided by meals and days, and following a group arrange for per week or a month will build your life easier. A “map” of Weight Watchers foods is an enormous facilitate, particularly for brand spanking new dieters. This Weight Watchers menu arrange makes it simple to arrange for the week ahead and takes the bulk of the strain out of designing for an eminent week of weight loss.

That’s why we have a tendency to came up with this week-long Weight Watchers menu arrange. everyday options a delicious breakfast, lunch, and dinner direction. By the tip of the week, you’ll feel nice regarding following the arrange for a whole week and you’ll see the results you’re seeking!

Recently, we updated this post with new and exciting Weight Watchers recipes. Don’t worry – we left in many of your standby favourites, but we wanted to breathe new life into this 7-day Weight Watchers menu plan. So, if you’ve followed this meal plan in the past, give it another try and let us know what you think in the comments!

7-Day Weight Watchers Menu Plan

Monday

Individual Egg & Spinach Bowls

Yields: 4 servings | Serving Size: 1 bowl | Calories: 84 | Total Fat: 2 g | Saturated Fat: 1 g | Trans Fat: 0 g | Cholesterol: 57 | Carbohydrates: 6 g | Sodium: 335 mg | Dietary Fiber: 1 g | Sugars: 2 g | Protein:11 g | SmartPoints (Freestyle): 1 |

Ingredients

  • 8 large egg whites, (recommend free-range)
  • 1 whole egg
  • 1 cup baby spinach, torn or chopped into small pieces
  • 1/2 cup diced tomatoes
  • 1/4 cup feta cheese, fat-free
  • 1/2 teaspoon black pepper
  • Kosher or sea salt to taste

Instructions

  • Preheat oven to 350 degrees.
  • Whisk together all ingredients in a medium mixing bowl. Lightly mist 4 (1/2 cup) ramekins with nonstick cooking spray and evenly divide egg mixture into bowls.
  • Place ramekins on a cookie sheet and bake 20 minutes or until eggs puff and are almost set in the centre. Serve hot.

Plant-Based Borscht (1 Freestyle SmartPoints)

Plant-Based Borscht | Oil-Free Recipes

  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes

Serves 6

Yields: 6 cups | Serving size: 1 cup | Calories: 78 | Total Fat: 1g | Saturated Fat: 0g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 79mg | Carbohydrates: 17g | Fiber: 4g | Sugar: 8g | Protein: 3g | SmartPoints (Freestyle): 1

Ingredients

  • Borscht
  • 1 large carrot
  • 1/2 pound celery root
  • 1 medium red onion
  • 1 medium zucchini
  • 1 medium tomato
  • 1/2 large red bell pepper
  • 6 ounces or 1/4 head small red cabbage
  • 1/2 pound or 2 medium beets
  • 3 cups vegetable broth, plus additional broth for liquid sauté
  • 1 lemon
  • Salt and pepper to taste
  • 1/4 cup fresh chopped parsley (optional)
  • Tofu Sour Cream (optional)
  • 1 (12-ounce container) extra-firm silken tofu, drained
  • 1 tablespoon lemon juice
  • 1 tablespoon red wine vinegar
  • Salt to taste

Instructions

  • Peel and wash the vegetables.
  • Grate the carrots, celery root, zucchini, red cabbage, and beets using a
  • food processor or medium grate.
  • Chop the onion, tomato, and bell pepper into 1/2 inch cubes or smaller.
  • Liquid sautés grated and chopped vegetables in the pan for 3 to 5 minutes: Heat several tablespoons of vegetable broth in a pan over medium-high heat until bubbling, then add veggies and liquid sauté until just al dente, just as you would with oil, frequently deglazing the pan with a wooden spatula and additional broth if it evaporates.
  • Heat 3 cups vegetable broth in a large pot until boiling, then reduce heat to simmer.
  • Add sautéed veggies to the broth and simmer for 20 to 25 minutes, adding salt and pepper to taste, and simmer until veggies are tender.
    Squeeze in the juice of 1 lemon to taste for traditional sour flavour.
    Tofu Sour Cream (optional)
  • Combine all ingredients in a high-speed blender then puree until smooth and creamy.
    Chill before serving.
  • Store in refrigerator in a sealed container and use within 2 weeks.
  • Optional: serve as a garnish, finely chopped parsley and a dollop of freshly made tofu sour cream

We love this completely vegan recipe. It’s filled with nutrient-dense ingredients and it tastes great, too!

Clean Eating Chicken Fried Rice (6 Freestyle SmartPoints)

Yields: 6 servings | Serving Size: 1/2 cup | Calories: 266 | Total Fat: 5g | Saturated Fat: 1g | Trans Fat: 0g | Cholesterol: 88mg | Sodium: 254mg | Carbohydrates: 30g | Fiber: 3g | Sugar: 3g | Protein: 23g | SmartPoints: 6

Ingredients

For the rice

  • 1 cup long-grain brown rice
  • 2 1/2 cups water
  • 1/4 teaspoon salt
  • For the fried rice
  • 1 tablespoon olive oil
  • 1/2 cup chopped onions
  • 1 cup diced bell pepper, red or green
  • 1 tablespoon finely minced, peeled the ginger root
  • 3 tablespoons water
  • 2 boneless, skinless chicken breasts, cut into thin strips
  • 2 eggs, beaten
  • 2-3 tablespoons lite soy sauce, optional Tamari
  • 2 teaspoons sesame oil
  • 1/4 cup chopped scallions or green onions, optional

Instructions

For the rice:

  • Add rice, salt, and water to a pot, stir once, and bring to a boil over high heat. Reduce heat to low and cover. Allow to cook, untouched, for 40 minutes or until tender and liquid is absorbed. Remove from heat and let stand for 5 minutes, covered.
  • Refrigerate rice until cold, preferably overnight.

To fry the rice:

  • Add olive oil to a large nonstick skillet or wok. Over medium heat add chicken, onions, bell pepper, and ginger and cook for about 4 to 5 minutes, until onions are translucent and chicken is mostly cooked through. Add cooked rice and water and increase heat to medium-high.
  • Push rice to one side and add beaten eggs to the other side, scramble quickly then toss in with the rice mixture. Stir in the soy sauce and sesame oil.

Remove from the heat and toss in the scallions, if using. Enjoy!

It’s easy to eat clean when the food tastes this good. This comforting “fried” recipe fits nicely into your Weight Watchers plan.

These perfectly-portioned breakfast bowls take the guesswork out of weight-loss. Each cup has exactly 2 SmartPoints – a perfect way to start your day!

Tuesday

crustless vegetable quiche

Crustless Asparagus Quiche (2 Freestyle SmartPoints)

Yields: 6 servings | serving size: 1 slice | Calories: 141 | Total Fat: 5 g | Saturated Fats: 1 g | Trans Fats: 0 g | Cholesterol: 93 mg |Sodium: 593 mg | Carbohydrates: 15 g | Dietary fiber: 5 g | Sugars: 5 g | Protein: 11 g | SmartPoints (Freestyle): 2 |

Ingredients

  • 1 tablespoon olive oil
  • 1 small yellow onion, diced
  • 2 cloves garlic, minced
  • ½ cup diced red bell pepper
  • ½ cup diced green bell pepper
  • ½ cup sliced zucchini
  • 6 broccoli florets
  • ¼ cup diced sun-dried tomatoes
  • 3 large eggs
  • 4 large egg whites
  • 2 tablespoons low-fat milk
  • 1 teaspoon dried oregano
  • ½ teaspoon black pepper
  • Sea Salt to taste
  • ¼ cup plus 1 tablespoon low-fat parmesan cheese, optional

Instructions

Preheat oven to 425 degrees.

  • In a large skillet on medium-low heat, add oil and sauté onion and garlic until tender, about 4 minutes. Add diced bell pepper, zucchini, broccoli, and sun-dried tomatoes and continue sautéing 2 minutes.
  • In a medium mixing bowl, whisk together eggs, egg whites, milk, spices, and ¼ cup parmesan cheese. Lightly spray a 9” pie dish, add sautéed vegetables. Pour egg mixture over vegetables, make sure to cover all veggies.
  • Loosely cover with foil and bake 10 minutes at 425 degrees, reduce heat to 350 and continue baking 20-25 minutes. Remove foil the last few minutes of baking time and sprinkle with the remaining parmesan cheese. Quiche is done when it puffs and a knife inserted in the centre comes out clean.

This crustless quiche couldn’t be easier to make – just pop it into the oven and wait for it to be done. You can even make it in advance and eat it on-the-go.

Turkey, Brie, and Peach Panini (12 Freestyle SmartPoints)

Yields: 8 servings | Serving Size: 1/2 panini | Calories: 369 | Total Fat: 19g | Saturated Fat: 7g | Trans Fat: 0g | Cholesterol: 80mg | Sodium: 520mg | Carbohydrates: 22g | Fiber: 3g | Sugar: 10g | Protein: 28g | SmartPoints (Freestyle): 12

Ingredients

For the Peaches:

  • 2 large ripe peaches, peeled, pit removed, and roughly chopped
  • 1 garlic clove, minced
  • 1/2 small yellow onion, thinly sliced
  • 1/2 cup water
  • 1/4 cup apple cider vinegar
  • 2 tablespoons honey
  • 1/2 teaspoon Kosher salt
  • 1/4 teaspoon ground black pepper
  • 1/4 teaspoon ground cinnamon
  • 1 tablespoon whole grain mustard

For the Panini:

  • 8 slices crusty whole-grain bread
  • 2 tablespoons extra-virgin olive oil
  • 4 tablespoons Dijon mustard
  • 8 slices low-fat Brie cheese
  • 8 slices turkey breast (leftover roasted turkey works great!)
  • 1 cup arugula

Instructions

For the Peaches:
In a medium saucepan, combine all ingredients. Bring to a boil on medium-high heat, stirring occasionally. Once boiling, reduce heat to low and simmer for about 30 minutes or until most of the liquid is absorbed. Stir often to prevent burning. The peaches will resemble a thick jam or jelly.
Store in an airtight container and refrigerate when not using.

For the Panini:

  • Lightly spread olive oil on one side of each bread slice with nonstick spray. Place 4 slices, oil side down, and spread 1 tablespoon of Dijon mustard on each un-oiled side. On top of the mustard, place Brie cheese, turkey, arugula, and the prepared peaches. Divide each ingredient evenly among each bread slice. Place remaining bread slices on each, oil side up.
  • Heat a saute pan or panini press to medium-high heat. Once hot, place each sandwich and cook each side until golden brown and cheese is melted, about 3 minutes pressing down lightly on the sandwich. Cool slightly before cutting and serving.

Treat yourself with the sweet and savoury flavours in this tasty sandwich. It certainly won’t feel like you’re “dieting” with this meal.

Cucumber Quinoa Salad With Ground Turkey, Olives, & Feta

  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • 12 Servings
  • 1/2 cup

Yield: 12 servings | Serving Size: 1/2 cup | Calories: 97 | Total Fat: 4 g | Saturated Fat: 1 g | Trans Fats: 0 g | Carbohydrates: 10 g | Fiber: 2 g | Sugars: 2 g | Protein: 6 g | Cholesterol: 20 mg | Sodium: 211 mg | SmartPoints (Freestyle): 2 |

Ingredients

  • 1/2 pound ground turkey sausage
  • 3 large cucumber, sliced into 1/4 inch half circles
  • 1 small red onion, sliced thin
  • 1 cup grape tomatoes, sliced in half
  • 1/2 cup kalamata olives
  • 1/2 cup fat-free feta cheese crumbles
  • 1 1/2 cup quinoa, cooked
  • 2 tablespoons fresh mint, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon fresh oregano, chopped
  • 1 tablespoon lemon juice

Instructions

  • In a large skillet, cook the turkey sausage. Break the sausage into small pieces as it cooks. Drain off any excess liquid and cool completely.
  • Once the turkey sausage is cool, combine the sausage with the remaining ingredients. Mix well and chill before serving. Enjoy!

Cucumber Quinoa Salad With Ground Turkey, Olives, & Feta (2 Freestyle SmartPoints)

This salad not only looks beautiful, but it tastes great, too. This is definitely a filling, entree salad, so you won’t have to worry about being hungry after dinner.

Wednesday

Skinny Berry Parfait (10 Freestyle SmartPoints)

Servings: 6 | Calories: 276 | Total Fat: 14 g | Saturated Fats: 8 g | Trans Fats: 0 g | Cholesterol: 5 mg | Sodium: 32 mg | Carbohydrates: 29 gm | Dietary fiber: 5 g | Sugars: 8 g | Protein: 11 g | SmartPoints (Freestyle): 10 |

Ingredients

  • 1 cup old-fashioned oats
  • 1/2 cup almonds with skins, sliced
  • 1/2 teaspoon cinnamon
  • 3 tablespoons unrefined coconut oil
  • 1/2 cup fresh raspberries
  • 1/2 cup fresh blueberries
  • 1/2 cup fresh blackberries
  • 2 cups raspberry yoghurt (here’s the recipe, just change out a strawberry spread for raspberry)

Instructions

  • Preheat oven to 350 degrees.
  • In a medium bowl, combine oats, almonds, and cinnamon. Stir in melted coconut oil to combine with other ingredients. Line a cookie sheet with parchment, spread oats evenly and bake approximately 20 minutes or until golden. Stir after 10 minutes. Allow cooling completely.
  • You’ll likely have leftover granola. This granola is a wonderful snack or topping. Try adding raisins or other dried fruit without added sweeteners.

Alternate yoghurt, granola, and berries in parfait glasses.

Choose other berries if you prefer.

This berry parfait is so tasty, it could almost be a dessert. It doesn’t even have any added sugar because the granola and berries give you all the sweetness you need.

Turkey Sausage Egg Roll Bowl (5 Freestyle SmartPoints)

Yields: 4 servings | Serving Size: 1 cup | Calories: 255 | Total Fat: 13g | Saturated Fat: 3g | Trans Fat: 0g | Cholesterol: 85mg | Sodium: 933mg | Carbohydrates: 12g | Fiber: 3g | Sugar: 5g | Protein: 24g | SmartPoints (Freestyle): 5

Ingredients

  • 1 pound ground turkey sausage
  • 1 tablespoon sesame oil
  • 4 cups green cabbage, shredded
  • 1 cup carrot, shredded
  • 1 cup red cabbage, shredded
  • 1/2 cup yellow onion, sliced thin
  • 4 cloves garlic, minced
  • 1 tablespoon fresh ginger, minced
  • 1 tablespoon soy sauce
  • 1/2 teaspoon Kosher salt
  • 1/2 teaspoon ground black pepper
  • 1/4 cup chopped green onions
  • 1/4 cup fresh chopped cilantro (optional)

Instructions

  • Heat a large skillet over medium heat. Add the turkey sausage and cook, stirring often to crumble, until cooked through. Drain excess fat from the sausage.
  • Add the sesame oil followed by the cabbage, carrot, red cabbage, onion, garlic, ginger, soy sauce, salt and pepper to the skillet with the sausage. Cook for 3 to 4 minutes or until cabbage has softened a bit but is still a little crunchy.

Remove from the heat and top with the green onions and fresh cilantro.

An egg roll bowl tastes exactly like Chinese take-out – except it’s healthy! You’ll love the flavours and how much cheaper it is to skip take-out.

Skinny Quinoa with Black Beans (3 Freestyle SmartPoints)

Yields : 4 servings | Serving size: 1 cup | Calories: 201 | Total Fat: 4 g | Saturated Fats: 0 g | Trans Fats: 0 g | Cholesterol: 0 mg | Sodium: 204 mg | Carbohydrates: 33 g | Dietary fiber: 7 g | Sugars: 3 g | Protein: 7 g | SmartPoints (Freestyle): 3 |

Ingredients

  • 1 tablespoon olive oil
  • 1 medium sweet or yellow onion, diced
  • 2 cloves garlic, minced
  • 3/4 cup quinoa (uncooked), rinsed (red or white will work)
  • 1 (15 ounces) can black beans(low sodium preferred), drained and rinsed
  • 1 teaspoon chilli powder
  • 1 teaspoon cumin
  • 1/4 teaspoon crushed red pepper flakes (more or less to taste)
  • 1/2 teaspoon black pepper
  • Kosher or sea salt to taste
  • 1 (4.5 ounces) can dice green chilis
  • 1 (10 ounces) can diced tomatoes
  • 1/2 cup freshly chopped cilantro
  • 1 3/4 cup vegetable broth, low sodium

Instructions

In a large skillet add olive oil, turn to medium-low heat and saute diced onions until tender, about 4 minutes, add garlic and saute one additional minute. Add the remaining ingredients in the order listed above. Cover, bring to a boil, reduce heat to a low boil and cook 15-20 minutes or until liquid is absorbed. Remove from heat and allow to sit 5 minutes covered before serving. Fluff quinoa with a large spoon and serve.

Most Mexican dishes are made with rice, but we swapped in quinoa to give you a burst of protein. If you weren’t a quinoa lover before, you will be after this dish.

Thursday

Chia Seed Berry Yogurt Smoothie (11 Freestyle SmartPoints)

Yields: 4 servings | Serving Size: 1 cup | Calories: 277 | Total Fat: 10g | Saturated Fat: 5g | Trans Fat: 0g | Cholesterol: 19mg | Sodium: 70mg | Carbohydrates: 38g | Fiber: 6g | Sugar: 27g | Protein: 13g | SmartPoints (Freestyle): 11

Ingredients

  • 2 tablespoons chia seeds
  • 1 cup no sugar added orange juice
  • 1/2 cup fresh strawberries
  • 1/2 cup fresh blueberries
  • 1/2 cup fresh raspberries
  • 1/2 cup fresh blackberries
  • 1 large banana, cut into quarters
  • 2 tablespoons honey
  • 1/4 teaspoon cinnamon
  • 2 cups plain Greek yoghurt

Instructions

  • In a small bowl, combine chia seeds and orange juice, mix well and refrigerate.
  • While chia seeds set, add remaining ingredients to a blender. Blend until smooth. Remove chia seeds from the refrigerator (the seed should have absorbed the liquid and will be gel-like). Add the mix to the blender and blend until well combined. Serve and enjoy!

Start your day off right with this protein-packed version of a banana shake. The chia seeds add a punch of fibre, along with beneficial antioxidants.

Vegetarian Pizza Casserole (7 Freestyle SmartPoints)

  • Prep Time: 10 minutes
  • Cook Time: 35 minutes
  • Total Time: 45 minutes

Yields: 6 servings | Serving Size: 1 cup | Calories: 237 | Total Fat: 15g | Saturated Fat: 7g | Trans Fat: 0g | Cholesterol: 97mg | Sodium: 677mg | Carbohydrates: 14g | Fiber: 3g | Sugar: 9g | Protein: 15g | SmartPoints (Freestyle): 7

Ingredients

  • 4 cups zucchini, shredded
  • 1/2 teaspoon salt
  • 2 large eggs
  • 1/2 cup low fat Parmesan cheese, grated
  • 1 cup (skim) mozzarella cheese
  • 1 tablespoon olive oil
  • 1/2 cup yellow onion, chopped
  • 1/2 cup green pepper, chopped
  • 1 cup carrot, shredded
  • 2 cups button mushrooms, chopped
  • 2 teaspoons Italian seasoning
  • 1 (15 ounces) jar no-sugar-added marinara sauce
  • 1/2 cup fat-free ricotta cheese

Instructions

  • Preheat oven to 400 degrees. Spray a 9 x 13-inch pan with nonstick spray.
  • Place the zucchini in a colander and sprinkle with salt. Let sit for 10 minutes then press the zucchini to squeeze out all the moisture. Place the squeezed zucchini in a large bowl and add the eggs, parmesan, and mozzarella. Mix well and press into the prepared baking dish. Bake for 15 to 20 minutes until lightly golden. Remove from the oven.
  • Meanwhile, heat the olive oil in a large skillet. Once hot add the onion, pepper, carrot, and mushroom. Cook just until the onion and pepper are soft. Stir in the Italian seasoning and marinara. Bring to a simmer then remove from heat. Pour over the zucchini crust and drop the ricotta cheese on top of the mixture one tablespoon at a time, dotting the top.
  • Return to the oven and bake an additional 10 to 15 minutes. Remove and let sit for 5 minutes before serving.

This vegetarian recipe has everything you love about pizza, just without the excess fat. It’s packed full of vegetables, too, so you’ll definitely get your daily serving today!

Slow Cooker Chicken Pot Roast (2 Freestyle SmartPoints)

Servings: 6 | Serving size: 1/6 of recipe | Calories: 178 | Total Fat: 8 g | Saturated Fats: 2 g | Trans Fats: 0 g | Cholesterol: 31 mg | Sodium: 104 mg | Carbohydrates: 15 g | Dietary fiber: 3 g | Sugars: 2 g | Protein: 10 g | SmartPoints (Freestyle): 2 |

Ingredients

  • 1 large roasting chicken
  • 2 teaspoons extra-virgin olive oil
  • 2 garlic cloves, minced
  • 2 teaspoons fresh thyme
  • 1 teaspoon black pepper
  • 1 teaspoon paprika
  • 1 teaspoon kosher or sea salt
  • 2 stalks celery
  • 1/4 cup water (optional)
  • 1 cup baby carrots
  • 2 medium potatoes, cut into 1″ cubes (optional, substitute with sweet potatoes for a Paleo-friendly recipe)

Instructions

  • Rinse and pat dry chicken. Rub the outside of the chicken with olive oil. Combine spices and rub on the outside of the chicken. Place minced garlic in the cavity along with a little more salt and pepper. Add water to the slow cooker, next to the celery and the chicken on top, breast side up. The celery prevents the chicken from browning too much on the bottom.
  • Add carrots and potatoes around chicken. Cover and cook on low 6 hours or until chicken has reached an internal temperature of 165-170 degrees and veggies are tender. Use a meat thermometer to check for doneness or pierce with a fork, to make sure the juices run clear.
  • For extra browning, carefully remove chicken from the slow cooker, place in a large roasting pan and broil until the desired colour has been reached. Garnish chicken with fresh thyme, if desired.
  • Note: Adding water is not necessary, but I like to add 1/4 cup for additional moisture.
  • Tip: Cook with the skin for additional moisture. Be sure to remove and discard before serving.

The slow cooker makes it quick and easy to cook chicken. There are so many things you can do with leftovers, too, so don’t be afraid to take up a whole bird.

Friday

zucchini bell pepper pizza

Egg and Turkey Sausage Breakfast Tacos (7 Freestyle SmartPoints)

  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes

Yields: 4 servings | Serving Size: 2 tacos | Calories: 334 | Total Fat: 11g | Saturated Fat: 2g | Trans Fat: 0g | Cholesterol: 109mg | Sodium: 646 | Carbohydrates: 38g | Fiber: 2g | Sugar: 3g | Protein: 20g | SmartPoints (Freestyle): 7

Ingredients

  • 6 ounces ground turkey, 93% lean
  • 1/4 teaspoon crushed red pepper
  • 1/2 teaspoon Kosher salt
  • 1/2 teaspoon fennel seed
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1 small red bell pepper, diced small
  • 1 jalapeno pepper, minced
  • 4 egg whites
  • 2 eggs
  • 8 small whole wheat flour tortillas (corn tortillas can be substituted for a gluten-free option), warm

Instructions

  • In a large bowl, combine the turkey, red pepper, salt, fennel, oregano, garlic powder, and onion powder. Mix well.
  • Heat a large skillet on medium-high heat. Once the pan is hot, add the turkey mixture and cook, breaking the meat into small pieces as it cooks. When the turkey is about halfway cooked, add the bell pepper and jalapeno. Cook for about 5 minutes or until peppers begin to soften and turkey is cooked through.
  • In a small bowl, beat together the egg whites and eggs. Add to the cooked turkey. Using a rubber spatula, move the egg around the pan to scramble. Once the egg is cooked, spoon into the tortillas. Serve and enjoy!

Tacos for breakfast? Yes, please! This is a great way to start your day with protein while enjoying the savoury flavours of healthy turkey sausage.

Warm Chicken Salad Over Arugula with Creamy Dill Dressing (1 Freestyle SmartPoint)

Yields: 4 servings | Calories: 167 | Total Fat: 8g | Saturated Fat: 2g | Trans Fat: 0g | Cholesterol: 57mg | Sodium: 254mg | Carbohydrates: 5g | Fiber: 1g | Sugar: 3g | Protein: 20g | SmartPoints (Freestyle): 1

Ingredients

  • 1 tablespoon olive oil
  • 2 (4 to 6 ounce) boneless and skinless chicken breast, cut into 1-inch cubes
  • 1 cup fresh asparagus cut into 1-inch pieces
  • 1/2 cup grape tomatoes, cut in half
  • 1/4 teaspoon Kosher salt
  • 1/4 teaspoon ground black pepper
  • 1/2 cup Greek yoghurt
  • 1 teaspoon dry dill
  • 2 tablespoon lemon juice
  • 1 tablespoon red wine vinegar
  • 1 tablespoon Dijon mustard
  • 1 tablespoon whole grain mustard
  • 4 cups baby arugula

Instructions

  • In a large skillet on medium-high heat, heat the olive oil. Once hot, add the chicken and cook for about 5 minutes or until chicken is about half cooked. Add the asparagus and tomatoes. Season with salt and pepper and increase to high heat. Cook until chicken is cooked through and tomatoes are blistered about 5 more minutes.
  • Meanwhile, combine the yoghurt, dill, lemon juice, vinegar, and both mustards. Mix well and set aside.
  • Divide arugula into serving bowls. Add about 3 tablespoons of the yoghurt dressing to the warm chick and mix well to coat the chicken in the dressing. Spoon over the arugula. Drizzle with additional dressing if desired.

This salad is so tasty, you won’t believe it only has 1 SmartPoint. We keep the points low by using Greek yoghurt to create a craftable good creamy dill dressing.

Zucchini Bell Pepper Pizza (4 Freestyle SmartPoints)

Yield: 6 servings | Serving Size: 1 slice | Calories: 136 | Total Fat: 6 g | Saturated Fat: 2 g | Trans Fat: 0 g | Cholesterol: 8 mg | Sodium: 316 mg | Carbohydrates: 15 g | Dietary Fiber: 2 g | Sugars: 3 g | Protein: 5 g | SmartPoints (Freestyle): 4 |

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 2 garlic cloves, minced
  • 1 small red onion, cut in half and then thinly sliced
  • 1 cup sliced bell peppers
  • 1 small zucchini, sliced
  • 1/2 cup pizza sauce (Skinny Ms. recipe)
  • 1/2 cup diced sun-dried tomatoes, or 2 Roma tomatoes, sliced
  • 8 green olives, diced
  • 1 tablespoon chopped fresh basil
  • 1/2 cup shredded skim mozzarella cheese
  • 1 (10 or 12-inch) whole-wheat thin pizza crust

Instructions

  • Preheat oven to 450°.
  • In a large skillet, add oil, and sauté on medium-low heat for 1 minute, the garlic, onion, bell peppers (if using the Balsamic Bell Pepper recipe, do not sauté with the other ingredients), and zucchini slices.
  • Spread sauce over the crust, leaving 1 inch around the edges dry. Evenly distribute onto crust the garlic, onion, bell peppers, zucchini, sun-dried tomatoes, olives, basil, and mozzarella cheese. Preferably, place pizza directly onto the middle oven rack. Otherwise, place pizza on a large cooking stone or cookie sheet. Bake 10 minutes or until cheese is melted and bubbly.

This healthy pizza recipe is packed full of vitamins and minerals, thanks to all those tasty vegetables. So pick up a whole-wheat pizza crust and get topping!

Saturday

Slow Cooker Barbecued Beans Chicken Joes

Mediterranean Egg White Frittata (5 Freestyle SmartPoints)

Yields: 2 servings | Serving Size: 1 1/2 cups, cooked | Calories: 161 | Total Fat: 11g | Saturated Fat: 4g | Trans Fat: 0g | Cholesterol: 17mg | Sodium: 766mg | Carbohydrates: 4g | Fiber: 1g | Sugar: 3g | Protein: 11g | SmartPoints (Freestyle): 5

Ingredients

  • 1 tablespoon olive oil
  • 2 tablespoons tomato, diced
  • 1 tablespoon red onion, diced
  • 2 tablespoons mushroom, diced
  • 1 cup spinach
  • 1/2 teaspoon Kosher salt
  • 5 egg whites
  • 3 tablespoons skim milk
  • 1/4 cup low-fat feta cheese crumbles
  • 1 teaspoon fresh oregano, chopped

Instructions

  • Preheat oven to 450 degrees.
  • Heat oil on medium heat in an oven-safe skillet. Add tomato, onion, and mushroom. Saute until onions are soft, add spinach and salt and continue cooking until wilted.
  • In a small bowl, whisk together egg whites and milk. Pour egg mix overcooked vegetables. As the egg cooks, use a rubber spatula and gently lift the edge of the cooked egg to allow uncooked egg underneath. When the egg is 75% cooked, sprinkle with feta cheese. Put in oven and bake until the egg is completely cooked and feta begins to brown – about 5 to 10 minutes. Allow setting for 5 minutes before serving. Sprinkle with oregano and serve.

Everyone knows that the Mediterranean diet is healthy, so why not pack those flavours into your morning meal? You’ll get a ton of vegetables and a boost of protein with this breakfast.

Spicy Kale Salad with Chickpeas & Maple Dijon Dressing (2 Freestyle SmartPoints)

  • Prep Time: 10 minutes
  • Total Time: 10 minutes

Yields: 3 servings | Serving Size: 2 cups salad, 3 teaspoons dressing | Calories: 294 | Total Fat: 5g | Saturated Fat: 0g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 447mg | Carbohydrates: 52g | Fiber: 15g | Sugar: 18g | Protein: 14g | SmartPoints (Freestyle): 2

Ingredients

For the Salad:

  • 1 (15 ounces) can chickpeas, drained and rinsed
  • 1/2 teaspoon cayenne pepper
  • 1/4 teaspoon red pepper flakes
  • 3 cups kale, roughly chopped
  • 1/2 cup carrot, shredded
  • 1/2 cup red onion, sliced into thin strips
  • 1 jalapeno pepper, sliced into thin strips (for extra spice, use a habanero pepper!)

For the Dressing:

  • 1/4 cup apple cider vinegar
  • 2 tablespoons pure maple syrup
  • 1 tablespoon dijon mustard
  • 1 teaspoon orange zest

Instructions

For the Salad:

  • In a medium bowl, combine the chickpeas, cayenne pepper, and red pepper flakes. Toss well to coat the chickpeas in the spices.
  • In a large bowl, combine the chickpeas and the remaining salad ingredients. Toss well to combine and place the mixed salad into serving bowls. Drizzle with about 3 teaspoons of dressing and serve.

For the Dressing

Combine all ingredients and whisk well. Let sit for 5 minutes. Give the dressing a quick stir before drizzling over the salad.

Between the textured chickpeas and the sweet-and-spicy maple dressing, you’ll fall in love with this salad. I wouldn’t be surprised if you make it every week!

Barbecued Beans and Chicken Joes (5 Freestyle SmartPoints)

Yields: 6 servings | Serving size: 1 cup & 1 bun | Calories: 315 | Total Fat: 9 | Saturated Fat: 2 | Trans Fat: 0 g | Cholesterol: 80 mg | Sodium: 204 mg | Carbohydrates: 36 g | Dietary Fiber: 5 g | Sugars: 16 g | Protein: 24 g | SmartPoints (Freestyle): 5 |

Ingredients

  • 1 pound lean ground chicken (ground turkey can also be used)
  • 1 small onion, diced
  • 1/2 cup diced bell pepper
  • 1/2 teaspoon kosher or sea salt
  • 1/2 teaspoon black pepper
  • 1 (15 ounces) can pinto beans, drained
  • 1 (15 ounces) can Great Northern beans, drained
  • 1/4 cup coconut sugar (less to taste)
  • 1/2 cup ketchup (recipe)
  • 6 Whole Wheat Buns, optional gluten-free buns

Instructions

  • In a large skillet cook ground chicken and onion over medium heat, breaking up chicken with a fork as it cooks. Cook just until chicken begins to lose its pink colour, drain off fat and add to the slow cooker.
  • Add the remaining ingredients and stir to combine. Cover, cook on low heat 6 to 8 hours.
  • Fast Slow Cooker Prep Option: Add uncooked ground chicken to slow cooker, break up with a fork, add remaining ingredients and cook 7-9 hours on low.
  • Stove Top Method: Cooked ground over medium-high heat, breaking up with a fork as it cooks. Drain off any fat. Add the remaining ingredients and cook for 10 minutes or until heated through.
  • Serve over wheat buns.

This recipe is not only WeightWatchers friendly, but it’s also a big hit with the kids.

Sunday

Slow Cooker Vegetable Omelette (5 Freestyle SmartPoints)

Yields: 6 servings | Serving Size: 1/6th-sized slice of omelette | Calories: 167 | Total Fat: 10 g | Saturated Fat: 4 g | Trans Fat: 0 g | Cholesterol: 226 mg | Sodium: 115 mg | Carbohydrates: 7 g | Dietary Fiber: 1 g | Sugars: 2 g | Protein: 11 g | SmartPoints (Freestyle): 5

Ingredients

  • 8 eggs
  • 1/2 cup grated Parmesan cheese
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon extra virgin olive oil
  • 1 medium onion, coarsely chopped
  • 1/2 cup carrots, peeled and diced
  • 1/4 cup string beans, ends discarded and coarsely chopped
  • 1/2 cup potatoes, peeled and diced
  • 1/2 cup zucchini, diced
  • 1/4 cup red bell peppers, diced

Instructions

  • In a medium bowl, whisk the eggs, Parmesan cheese, salt and pepper.
  • Over medium heat, in a saucepan with extra virgin olive oil, sautè the onions for 2 minutes then add all the vegetables. Cook for 10 minutes or until almost tender.
  • Transfer the vegetables to the slow cooker then pour the egg mixture inside making sure that the vegetables are covered well.
  • Set on high for 2 hours.

I love breakfasts that are easy to throw together. They really save you time in the morning, especially when you use the slow cooker to make them.

Mediterranean Eggplant Wrap with Creamy Tahini Sauce (9 Freestyle SmartPoints)

Mediterranean Eggplant Wrap with Creamy Tahini Sauce

  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes

Yields: 4 servings | Serving Size: 1 wrap | Calories: 263 | Total Fat: 8g | Saturated Fat: 1g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 623mg | Carbohydrates: 43g | Fiber: 9g | Sugar: 9g | Protein: 8g | SmartPoints: 9

Ingredients

  • 1 large eggplant, cut into 1/4 inch half-moons
  • 1/2 teaspoon Kosher salt
  • 1/4 teaspoon ground black pepper
  • 3 tablespoons lemon juice
  • 1/2 cup grape tomatoes, cut in half
  • 1/2 cup radishes, cut into quarters
  • 2 tablespoons red onion, minced
  • 2 cups fresh kale, roughly chopped
  • 1 cup yellow squash, cut into 1/2 inch cubes
  • 1 tablespoon fresh mint, roughly chopped
  • 2 tablespoons tahini paste
  • 1 tablespoon hot water
  • 1 clove garlic, minced
  • 4 gluten-free tortilla or pita wraps

Instructions

  • Preheat oven to 400 degrees. Line a baking sheet with parchment paper. Place the eggplant in a single layer on the parchment and brush with 1 tablespoon of the lemon juice. Season with the sale and paper. Bake for 10 to 15 minutes or until the eggplant is lightly browned.
  • While the eggplant roasts, combine 1 tablespoon of lemon juice, tomatoes, radish, red onion, kale, yellow squash, and mint. Toss well.
  • In a small bowl, combine the remaining tablespoon of lemon juice, tahini paste, water, and garlic. Mix until smooth.
  • Lay the tortillas on a flat surface. Spread the tahini sauce onto the wrap. Lay the roasted eggplant on top (the eggplant can be hot or cold). Top with the kale and vegetables. Carefully fold the wrap over the filling to make a burrito shape. Cut in half and serve.

This eggplant wrap is tasty, but I have to warn you: you’re about to become addicted to this creamy tahini sauce. It’s good on almost anything!

Slow Cooker Asian Braised Pork Tenderloin (6 Freestyle SmartPoints)

Servings: 6 | Calories: 252 | Total Fat: 0 g | Saturated Fat: 2 g | Trans Fat: 0 g | Cholesterol: 74 mg | Sodium: 816 mg | Carbohydrates: 15 g | Dietary Fiber: 0 g | Sugars: 13 g | Protein: 32 g | SmartPoints (Freestyle): 6 |

Ingredients

  • 1.5 – 2 pounds lean pork tenderloin
  • Marinade:
  • 1 cup chicken broth, fat-free, low-sodium
  • 1 tablespoon Dijon mustard
  • 1 tablespoon rice wine vinegar
  • 1 tablespoon lite soy sauce, low sodium (optional Tamari or Bragg Liquid Amino)
  • 2 tablespoons honey
  • 2 teaspoons freshly grated ginger
  • 2 cloves garlic, minced
  • 1 teaspoon curry powder
  • 1/2 teaspoon black pepper
  • Kosher or sea salt to taste
  • Glaze: (optional)
  • 2 tablespoons honey
  • 2 tablespoons lite soy sauce or try BRAGG Liquid Aminos
  • 2 tablespoons of rice wine vinegar
  • 2 tablespoons ketchup (recipe for ketchup)
  • 1 tablespoon sesame oil
  • 1 tablespoon Dijon mustard

Instructions

  • In a large mixing bowl combine all marinade ingredients. Trim away all visible fat from the tenderloin and discard. Cut tenderloin into 2” pieces and place in marinade, ensuring all sides are coated. Cover and allow tenderloin to marinate overnight in the refrigerator.
  • Place tenderloin and marinade in the slow cooker, cook on low 4-6 hours on low, or until it shreds easily with a fork. Remove from the slow cooker and place on a serving platter.
  • To prepare glaze, add all ingredients to a small saucepan, bring to a boil, reduce heat to a simmer and cook about 5 minutes or until desired thickness. Pour glaze over tenderloin.

Asian flavours work perfectly with pork, especially lean pork tenderloin. Serve this entree up with one of these 0-point sides.

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