The POINTS Plan in Action
Choose one breakfast, one lunch and one dinner each
day from the following recipes.
To make sure you get enough calcium*, add TWO of the following every day in
any combination:
Day
1
Day
2
Day
3
Day
4
Day
5
Day
6
Day
7
5 pint skimmed milk
100g low fat natural yogurt
100g low fat fruit yogurt
2 tbsps low fat cottage
cheese, or 1 tbsp standard
20g (2 tbsps) half fat
Cheddar cheese
4 pint soya milk
100g natural soya yogurt
*The chance of developing osteoporosis increases as you get older and is more common in women than men. You
are more at risk if you are Caucasian or of South East Asian descent. But whatever your age, gender or ethnicity, it’s
important to eat calcium-rich foods and take regular exercise to ensure your bones are strong for the future. Eating
for bone health means including milk, cheese, green leafy vegetables, bony fish and pulses. Find out why getting
enough calcium is one of our essential Healthy Eating Guidelines in the online Fitness & Health section, or visit the
National Osteoporosis Society website at www.nos.org.uk.
Breakfasts
Ready in 5
All serve one unless otherwise stated
= vegetarian
Hot Buttered Toast
2 slices Weight Watchers® Thick Sliced
Wholemeal Bread, toasted. Level tsp low
fat spread. Heaped tsp marmalade.
Cereal and Fruit
2 Weetabix or 2 Shredded Wheat or
40g Cornflakes. 4 pint skimmed
milk. 15g raisins or small glass fruit
juice or 50g blueberries.
ãMy favourite breakfast
â quick and easy!å
Tracey
Any Weight Watchers snack bar with a
POINTS value of 15 - available at your
meeting. Small banana.
Small ‘skinny’ cappuccino.
30g oats. 4 pint skimmed milk. 15g
sultanas. Skinny latte made from instant
coffee and 5 pint skimmed milk.
Egg and Soldiers
Boiled or poached egg. Slice Weight Watchers
Malted Danish Bread. Tsp low fat spread.
Small glass fruit juice.
Weekender
Porridge
Make it,
take it
Breakfast On The Move
Lunches
= vegetarian
3 course filler
All serve one unless otherwise stated
Check out the
alternative
recipes with a
POINTS value of
zero further on.
Soup and Bread Roll
Garden Vegetable Soup (page 31 of Eat Wisely)
Medium bread roll. 75g low fat soft cheese
or hardboiled egg plus 5 tbsps low fat
mayonnaise or 2 tbsps reduced fat houmous.
Lettuce, cucumber and tomatoes, or any
vegetables with a POINTS value of zero.
2 satsumas or 3 plums and a Rich Tea
or Garibaldi biscuit.
Poached egg. 1 low fat, thick sausage or 2
Quorn sausages, grilled. 2 turkey rashers or
2 Quorn Deli Bacon Style Rashers. 3 tbsps
baked beans.
Jacket Potato
Medium (225g) jacket potato. 2 turkey rashers,
grilled. 2 low fat cheese triangles. Mushrooms
and tomatoes or any salad vegetables.
Bake the potato then halve it and scoop out the
flesh. Grill the turkey rashers until crisp, chop
finely and mix into the potato flesh with the
cheese triangles. Pile back into the skins and
return to the oven for 15 minutes. Serve with
the grilled mushrooms and tomatoes or a
mixed salad.
ãThis was more satisfying
than I thought it would be â
Iéll definitely cook it again!å
Tracey
Weekender
Brunch
Quick and tasty
Lunches
Pitta and Houmous
Medium pitta bread filled with 2 tbsps reduced
fat houmous. Crisp lettuce and sliced
cucumber. With 10 olives in brine on the side.
Ham and Cheese Tostado
Heat a non-stick frying pan and add a soft flour
tortilla. Arrange 40g wafer thin smoked ham, 15g
grated mature half fat cheese, a handful of rocket
leaves and a sliced tomato over half of the tortilla
and fold to make a half moon shape. Press down
and dry fry for a minute each side. Cut into
wedges to serve, with a large mixed salad.
Weight Watchers snack bar with a POINTS
value of 15 - available at your meeting or a
Weight Watchers Almond Cake Slice.
2 slices Weight Watchers Malted Danish
Bread. 2 level tsps low fat spread. Small
can tuna in brine, drained, or 60g wafer thin
ham. Tbsp low fat mayonnaise. Stick celery
or 2 spring onions, diced.
Apple or orange.
Chicken Tikka Lunchbox
Marinate 100g skinless chicken breast in
3 tbsps low fat plain yogurt, 1 tsp curry
powder and 1 tsp tomato purée, for 30
minutes. Grill for 10-12 minutes, then
cool and slice. Cook 40g rice or couscous
then rinse in cold water to cool. Mix with 1
tsp fresh chopped mint, 5cm piece of
cucumber, diced and 5 yellow pepper,
diced. Top with the tikka slices and chill
until ready to eat.
Vegetarian version – replace the
marinated chicken with 120g Quorn
tikka pieces.
Kiwi fruit or peach.
Make it, take it
Sandwich
Dinners
Family favourite
All serve one unless otherwise stated
= vegetarian
Shepherds Pie
Serves 4: Cook 500g each potatoes and parsnips then mash with 4 tbsps
skimmed milk and black pepper. Stir fry 200g lean lamb mince in low fat
cooking spray. Add 2 diced onions and 4 crushed garlic cloves and fry for
5 minutes, adding a little water if they stick. Add 4 diced carrots, 4 diced
celery sticks, 4 sliced leeks, 100g peas, 600ml vegetable stock, 2 x 400g
tins chopped tomatoes, tsp Tabasco sauce and tsp soy sauce. Simmer
20 minutes on a low heat until the vegetables are tender. Spoon into an
ovenproof dish, top with the mash and brown under a hot grill.
A Weight Watchers Chocolate Brownie and a small banana.
Brown 110g lean stir fry beef in low fat cooking
spray. Add 75g sliced mushrooms and 4 spring
onions sliced. Stir fry for 3 minutes, then add a
pinch paprika and 75ml beef stock. Bubble
rapidly for about 60 seconds to reduce the liquid.
Remove from the heat, leave for 1 minute, then
stir in 2 tbsps very low fat plain fromage frais
and season to taste. Serve with a medium
portion (60g dry weight) rice and green beans.
2 scoops low fat ice cream.
Couscous and Chargrilled Veg
Dice red and yellow peppers, courgettes and
red onion and fry in low fat cooking spray until
softened. Cover 60g couscous with boiling
water, leave to stand for 5 minutes then fluff
with a fork. Add the chargrilled vegetables, a
sprinkling of lemon juice, black pepper and
either 100g chick peas or 90g cooked chicken
or 65g low fat feta cheese.
Small pot low fat chocolate mousse.
Pear. Meringue nest.
e but
ãIéve never had couscous befor
easy so I
the recipe looked quick and
thought Iéd try it. It was really
tasty!å
Tracey
Quick and tasty
Quick Beef Stroganoff
Weekender
Dinners
Roast
2 thin slices roast beef. 200g potato, parboiled
and then roasted in low fat cooking spray.
Yorkshire pudding. Carrot and swede.
Broccoli. Gravy made from 2 tsps gravy
powder/granules.
Meringue nest. Small tin fruit cocktail in juice.
Scoop low fat ice cream.
Ready Meal
Any ready meal with a POINTS value of 5, such
as Weight Watchers Chicken Tikka with
Coriander Rice, or Weight Watchers Spinach
and Ricotta Cannelloni.
Scoop low fat ice cream and sugar free jelly.
175ml glass wine or 2 pub measures of any
spirit plus diet mixer.
For maximum satisfaction, add any vegetables with POINTS value
of zero to your meals.
Cook 60g pasta and 5 chopped onion together,
then drain and set aside. Make a white sauce
from 100ml boiling skimmed milk and 5 tbsps
cornflour. Add 35g peas and a small can tuna in
brine, drained. Mix in a tablespoon grated half
fat Cheddar and the cooked pasta and onion.
Transfer to an ovenproof dish and sprinkle with
a tbsp dried breadcrumbs and a tsp Parmesan.
Top with halved cherry tomatoes and grill until
top is crispy and golden.
Small banana or a pear.
Chicken Breast and Jacket
Chop a slice of ham, and mix with a tsp fresh
chives and 25g low fat soft cheese. Use this
mixture to stuff a skinless chicken breast. Spray
with low fat cooking spray and bake at 200°C for
15 minutes. Serve with a jacket potato, steamed
leeks and carrots.
Small pot low fat chocolate mousse and a peach.
Make it, take it
Tuna Pasta Bake
Staying satisfied and on track
on the POINTS Plan
Use these tasty recipes with a POINTS value of zero as extras if
you’re hungry or as an alternative to the soups in the menus.
All In Soup
Serves 4
Stick of celery, chopped
Half a cauliflower, chopped
Medium courgette, chopped
2 heaped tbsps white cabbage,
shredded
25g mushrooms, chopped
Bay leaf
5 teaspoon dill
Clove garlic, crushed
Vegetable stock cube
700ml water
Salt
Place all the ingredients in a large
pot and bring to the boil. Simmer
gently for 45 minutes, liquidise,
season to taste and serve.
ãI made a batch of soup at the
weekend and put it in the freezer.
I often have it when I get home
from work so that I donét eat
something I shouldnét!å
Tracey
Vegetable Curry
Serves 4
Onion, finely chopped
Tablespoon curry powder
Garlic clove, crushed
Low fat cooking spray
100g cauliflower florets
2 carrots, sliced
Courgette, sliced
100g mushrooms sliced
Red pepper, chopped
100g broccoli
400g tin tomatoes
500ml vegetable stock
Tbsp tomato puree
Salt and pepper
Sauté the onions, garlic and curry powder in low fat cooking spray for 3
minutes. Add the carrots and cauliflower and cook for a further 2 minutes.
Add the remaining ingredients, bring to the boil and simmer for 20 minutes
until all the vegetables are tender. Season to taste.
Add the extra POINTS values you need to your
KickStart eating by including some of the foods
listed below:
+
+
+
35g porridge oats
2 crumpets, 2 tsps low
fat spread and a heaped
tsp marmalade
a medium avocado pear
a medium glass (250ml)
fruit juice, plus an apple
2 slices Weight Watchers
Malted Danish bread and a
tsp low fat spread
a small tin (205g)
baked beans
a pot (150g) low fat
fruit yogurt
a low fat, thick sausage
plus 2 tsp ketchup
2 tbsps reduced
fat houmous
a medium bread roll
2 tbsps low fat mayonnaise
2 low fat Digestives
a slice of garlic bread
a medium (175ml)
glass wine
65g muesli plus 4 pint
skimmed milk
1 Weight Watchers
Caramel Shortcake plus
one scoop dairy ice cream
and a small banana
a small box (100g)
microwave chips
a plain croissant and
2 tsps jam
medium naan bread
a small pot standard
Greek yogurt and a
medium banana
a 6-inch piece of
French stick
3 small slices malt loaf
a fruit scone and 2 tsps jam
100g pistachio nuts
(weighed in shell)
a Weight Watchers Cherry
Tomato Tart
a Weight Watchers Bacon,
Leek and Cheese Quiche