Weight Watchers Diet Recipes

Sample Recipe courtesy of U.S. News

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What You’ll Eat

Eat whatever you want—as long as you stick to your daily PointsPlus target, a number based on your gender, weight, height, and age. You can track points values of more than 40,000 foods on the company’s website, or even on your smart phone. To get the most mileage out of your points, avoid processed foods, which usually have the highest values. Fresh fruits and veggies, on the other hand, carry zero points, so you can eat them with abandon. Though they’re not required, the company’s packaged meals include everything from breakfast sandwiches to ice cream treats. Nothing is off-limits, and restaurant meals are doable if you follow Weight Watchers’ tips.


 

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Recipe Resources

You’ll find thousands of recipes on the company’s website, complete with serving size, preparation and cooking time, difficulty level, and user reviews. Options include guacamole, Philly cheese steaks, sautéed shrimp, and mixed berry crumble. Here are some other resources:

Sample Menu

Here’s a day of typical meals on a 2,000-calorie DASH diet at a 2,300 mg. sodium level. Substitutions for a 1,500 mg. sodium level are in parentheses.

Breakfast

¾ cup bran flakes cereal (¾ cup shredded wheat cereal) with 1 medium banana and 1 cup low-fat milk

1 slice whole-wheat bread with 1 tsp. (unsalted) margarine

1 cup orange juice

Lunch

Sandwich—

2 slices whole-wheat bread

¾ cup (unsalted) chicken salad

1 tbsp. Dijon (regular) mustard

Salad—

½ cup fresh cucumber slices

½ cup tomato wedges

1 tbsp. sunflower seeds

1 tsp. low-calorie Italian dressing

½ cup fruit cocktail

Dinner

3 oz. beef, eye of the round, with 2 tbsp. fat-free beef gravy

1 cup green beans, sautéed with ½ tsp. canola oil

1 small baked potato topped with 1 tbsp. fat-free sour cream, 1 tbsp. grated, reduced-fat natural (low-sodium) cheddar cheese and 1 tbsp. chopped scallions

1 small whole-wheat roll with 1 tsp. (unsalted) soft margarine

1 small apple

1 cup low-fat milk

Snacks

1/3 cup almonds, unsalted

¼ cup raisins

½ cup fat-free, no-sugar-added fruit yogurt


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