7 day meal plan
Day 1
1/2 pint (284ml) skimmed milk
SmartPoints
Day2
4 1/2 pint (284ml) skimmed milk
Breakfast Porridge with berries
Make up 30g porridge oats with
skimmed milk from daily
allowance, according to pack
intructions. Once cooked add in a
handful of berries of your choice.
Chicken & roasted vegetable salad
Choose your favourite 0
SmartPoint salad items, chop and
mix. Add 100g shredded cooked
skinless chicken breast, sprinkle
15g parmesan cheese over the top
and drizzle 1/2 tsp healthy oil
For dessert or mid afternoon snack
pour 150g fat free natural yogurt
over 100g tinned peaches (in
natural juice, drained)
5
Snacks
Snacks
Snacks
Total
Vegetable curry
Spray a pan with calorie controlled cooking
spray and fry 1/2 an onion for a few minutes,
then add 20g curry paste. Add 150g peeled
and chopped sweet potato, 150g small
cauliflower florets and 1 tin of chopped
tomatoes. Simmer for about 30 minutes,
until the veg is cooked. Cook 40g (dry
weight) brown rice according to pack
instructions, once cooked serve curry with
rice and 20g mango chutney on the side.
For dessert chop up some fresh pineapple
Salmon with new potatoes
Grill a 130g salmon fillet until
cooked through, meanwhile boil
150g new potatoes. Once cooked,
drain and sautee in a hot pan with
1 tsp sunflower oil for a few
minutes until browned. Steam 80g
each of green beans and baby
corn.
For dessert, earlier in the day,
make up 1/2 packet sugar free
jelly crystals made to pack
instructions, pour over orange
segments and set in fridge
Spread 1 tbsp guacamole over 2
extra thin crispbreads
Toast 1 crumpet and top with 1
tsp yeast extract
Cucumber sticks
10
Day 4
4 1/2 pint (284ml) skimmed milk
3
For dessert or mid afternoon snack, serve
6 a chopped apple
Feta & pea frittata
Combine 2 beaten eggs, 100g cooked
sliced new potatoes, 1 small sliced
onion, 1 sliced red pepper and 1 tbsp
peas. Crumble in 40g feta cheese, pour
into a small frying pan coated in calorie
controlled cooking spray. Tip the pan to
ensure the bottom of the pan is coated in
the egg, cook on a low-medium heat
until the egg has just set. Heat the grill
and place pan under grill for the final few
minutes to brown the top.
13
2 Weight Watchers yogurt (120g), any flavour
4 Peaches tinned in natural juice, drained
0
0 Banana
Olives, 10 (30g)
Spread 2 low fat cheese triangles over 2
extra thin crispbreads and serve with
0 handful of with grapes
30
SmartPoints
Day 5
4 1/2 pint (284ml) skimmed milk
Banana porridge
Make up 30g porridge oats with
skimmed milk from daily allowance,
according to pack intructions, slice 1
banana and stir into porridge once
cooked.
Baked potato with cheesy slaw
Preheat the oven to 200c/gas___. Prick a
200g potato (raw weight) with a fork,
place on microwaveable plate and cook
on full power for 8-10 minutes, turn
once. Remove from the microwave,
place on baking tray, spray with low
calorie cooking spray and bake for 15
mins until skin has started to go golden.
Make a coleslaw by grating 1 carrot and
1 onion, and thinly sliced cabbage, mix in
20g grated half fat mature cheddar
cheese and 1 tbsp reduced fat
mayonnaise. Remove the potato from
the oven, split open the potato and pile
the cheesy slaw. Serve with a 0
SmartPoints side salad
1 bag, Weight Watchers cheese and
2 onion savoury snacks
0 Carrot sticks
30
SmartPoints
Yogurt & fruit
Mix 150g fat free plain yogurt with fruit
of your choice (fresh, frozen or tinned in
natural juice, drained) and drizzle with 1
level tsp honey.
Latte, made with skimmed milk from
daily allowance
Warm bacon, spinach & avocado salad
Grill 2 bacon medallions to your liking,
meanwhile mix together a handful of halved
cherry tomatoes, 1/2 a sliced roasted red
pepper, ½ sliced avocado, 1/2 a thinly sliced
red onion. Chop bacon into strips, mix with
salad and drizzle 1 tsp balsamic vinegar over
the salad.
7
Dinner
Day 3
4 1/2 pint (284ml) skimmed milk
Peanut butter & banana crumpet
Toast 1 crumpet, and top with 1 tsp peanut
butter and 1 sliced banana
Latte, made with skimmed milk from daily
allowance
3
Lunch
SmartPoints
3
Tuna pasta salad
Cook 40g dried wholewheat pasta according to
pack instructions, once cooked drain; and add
130g drained tinned tuna (in spring
water/brine), 10 olives, some rocket, 20g
crumbled feta and drizzle with 2 tbsp fat free
salad dressing
Pear
Serve with a handful grapes on
the side and 150g fat free fruit
yogurt
Smartpointys
Day 7
Smartpoints
4 1/2 pint (284ml) skimmed milk
4
Scrambled egg with mushrooms
Chop a handful of mushrooms and sauté in
calorie controlled cooking spray with 1 tsp
chopped parsley over a low-medium heat.
Meanwhile in a separate pan scramble 1 egg,
add a splash of skimmed milk from your daily
allowance and cook to your liking. Toast 2
slice wholemeal calorie controlled bread,
and spread with 2 tsp low fat spread.
5 Apple
6
0 SmartPoint Easy vegetable soup
Cook 1/4 chopped butternut squash, 1/4
chopped onion and 1/4 chopped red pepper
in 250ml vegetable stock for 20-30 minutes,
until tender. Puree with a hand blender and
season.
(Use 1 of each listed vegetable and a whole
stock cube to make 4 servings of the soup).
Cut 1 carrot into batons and dip into 50g
reduced fat houmous
For dessert or mid afternoon snack serve
150g fat free fruit yogurt and a banana
11
Sausage & mash
Peel, chop and boil a 200g potato;
meanwhile grill 2 Weight
Watchers Premium Pork
Sausages until cooked through.
Once the potato is cooked drain
and mash using a splash of
skimmed milk from your daily
allowance. Cook 80g frozen peas
and steam 80g each of broccoli
florets and sliced leeks. Make up
2 tsp gravy granules according to
packet instructions. Serve the
sausage, mash and veg with the
gravy poured over the top.
1 scoop lemon sorbet (60g)
2
30
3
7
2 Orange
Toast 1 crumpet and top with 1 level tsp
0 honey
1 Pear
Bacon & egg with toast
Grill 2 bacon medallions to your liking and
poach 1 egg. Meanwhile toast 1 slice of
wholemeal calorie controlled bread. Once
cooked assemble the egg and bacon on the
toast and add 1 tbsp tomato ketchup. Serve
with a latte made with skimmed milk from daily
allowance.
Houmous stuffed pitta
Toast 1 Weight Watchers
Wholemeal Pitta Bread and
spread with 50g reduced fat
houmous. Add a handful of
spinach leaves and some diced
cucumber.
Beef stir fry
Fry 125g lean sirloin steak strips in
calorie controlled cooking spray with 1
tsp grated ginger, 1/2 sliced deseeded
and finely chopped chilli, 80g small
broccoli florets, 80g mange tout and 4
chopped mushrooms and add 2 tbsp
oyster sauce. Cook a 40g nest of dried
egg noodles according to pack
instructions.
10
Day 6
4 1/2 pint (284ml) skimmed milk
Porridge with berries
Make up 30g porridge oats with
skimmed milk from daily
allowance, according to pack
intructions. Once cooked add in a
handful of berries of your choice.
Tuna & cheese pitta
Drain 1 medium can tuna (in springwater
/ brine), and empty into a small bowl.
Mix 1 tbsp reduced fat mayonnaise and
add in 20g half fat mature cheddar
cheese, set aside. Slice one lettuce leaf
and a 2.5cm length cucumber. Place 1
Weight Watchers Wholemeal Pitta
Bread in a the toaster for 2 minutes.
Slice open the pitta bread and stuff with
the tuna and cheese mixture along with
the lettuce and cucmber and serve.
For dessert snack on some plums
8
SmartPoints
11
1 Weight Watchers Rich Toffee
0 Bar
5 Banana
0 Apple
0
30
6
9
Homemade turkey burgers with rice salad
Preheat the oven to 200c/gas _. Cut 1/2 an
aubergine into small cubes, spray with calorie
controlled cooking spray and roast for 20
minutes until cooked. To make the burgers mix
125g turkey breast mince with 1/2 a grated red
onion and a few sprigs of fresh chopped
parsley. Shape into 2 patties and grill until
cooked through, turning once. Cook 40g (dry
weight) brown rice according to pack
instructions. Add 2 finely chopped spring
onions, the roasted aubergine, a squeeze fresh
lemon juice and a few parsley leaves to the rice.
Serve the burgers with the rice salad and the
salsa (see snack option below for recipe).
Roast chicken dinner
Roast 165g chicken breast at 180c/gas__ for
30 mins until cooked. Meanwhile, par boil
150g new potatoes for 10 mins, then transfer
to a roasting tin and roast for 20 mins in 1 tsp
oil. Steam 80g each of cauliflower florets,
broccoli and carrots. Make up 2 tsp gravy
granules according to packet instructions.
Serve chicken, potatoes and veg on a warmed
plate with gravy poured over the top.
9 Orange
6
3 Banana
0
0 Lightly Sea Salted Propercorn, 20g
0 Weight Watchers Rich Toffee Bar, 1
Carrot sticks & fresh salsa- made from 4
chopped fresh tomatoes, 1/2 red onion finely
sliced and 1 finely diced red pepper mixed
together (you can make a batch of this and keep
in the fridge for a tasty 0 SmartPoint snack or
0 meal accompaniment)
30
9
2 squares of chocolate
Fresh fruit salad with 2 tbsp 0% fat natural
3 Greek yogurt
3
0
30
4
1
30