WW 1 Week Meal Plan

So, I have been doing WW for awhile and now I’m trying to maintain. It’s not that easy really. You tend to think you can eat whatever you want for a couple of days and you won’t gain any weight. Well, you won’t but if you keep it up, eating wrong becomes a habit and back on come the pounds. So, I wanted to start this page for accountability for myself and maybe it’ll help some of you out as well.

Keep in mind that I am basing my meal plans on 20ish points. You’ll have to figure out how many points you need. Feel free to contact me if you can’t find the equation for that. Also keep in mind that you are allowed an extra 35 points a week for those days when you stop by the double arches for the kids and you are about to starve and can’t make it home to cook something healthy.

August 30-Sept 5

Day 1-20 pts

Breakfast:

French toast (4 pts) with 1 cup fat free milk (2 pts)

2 slices light wheat bread (1 pt)
2 egg whites (.5 pts)
2 Tbsp fat free milk (0 pts)
A sprinkle of Cinnamon and Splenda mix (0 pts)
2 Tbsp syrup {I’m a sucker for Blackburn. You can probably do better pts-wise picking a sugar free} (2.5 pts)

Spray non stick skillet with an olive oil or canola oil non stick spray. Mix in a small dish or plate, large enough for a slice of bread, the egg whites, fat free milk, and your sprinkle or two of cinnamon and splenda mix. Place 1 slice of bread in mixture. Don’t allow it to soak in too long. Flip the bread to the other side. Place in skillet and cook on medium heat until egg appears cooked. Flip the bread and cook the other side as well. Add syrup and enjoy!

Lunch:

Smart Ones Fettucini Alfredo (4 pts) with a diet coke (0 pts)

Dinner:

Mexican Skillet Dinner (6 pts), Tomato Avocado Salad (2 pts), and an 8 oz glass of water (0 pts)

8 oz small elbow macaroni
1 lb ground lean turkey breast
14 oz can corn, undrained
14 oz can petite diced tomatoes, undrained
1 pkg taco seasoning

Cook macaroni as directed and set aside. Brown turkey in a large non stick skillet. Add cooked macaroni, corn, tomatoes, and taco seasoning. Mix well, heat thoroughly and divide into 6 equal servings.

1 head lettuce, chopped
3 tomatoes, diced
1 avocado, diced
light balsamic vinaigrette

Toss together lettuce, tomatoes, and diced avocado and divide into 6 servings. Top each with 2 Tbsp light balsamic vinaigrette

Snacks:

1 cup uncooked carrots (0 pts)

1 bag of light butter popcorn (2 pts)

Day 2-20 pts

Breakfast:

1 bowl (3/4 cup) Special K Cinnamon Pecan Cereal (2 pts) with 1/2 cup fat free milk (1 pt)

Lunch:

Tomato Avocado Salad (as prepared above-2 pts) with a banana sandwich (4 pts) and a diet coke (0 pts)

1 large banana (2pts)
2 slices light wheat bread (1 pt)
2 tsp light mayonnaise (1 pt)

Dinner:

Tilapia Oregano (6 pts) with 1 cup brown rice (4 pts)

1 1/2 lbs Tilapia fillets
1 cup plain bread crumbs
1/3 cup chopped fresh parsley
1/4 cup lemon juice
3 Tbsp olive oil
1 Tbsp minced garlic
1/2 tsp salt
1/2 tsp dried oregano

Place fillets on a large sprayed non-stick baking sheet. Combine all remaining ingredients and divide mixture into 6 portions. Place and press 1 portion of breadcrumb mixture on top of each fillet and bake at 350 degrees for 10 minutes.

Snacks:

1 large peach (1 pt)

1 cup uncooked carrots (0 pts)

Day 3-22.5 pts

Breakfast:

1 packet instant grits (2 pts) with several sprays of 0 calorie spray butter (0 pts), 3/4 cup Ore-Ida Southern style hashbrowns (1 pt) with 1 slice of fat free American cheese (1 pt), 2 egg whites scrambled (.5 pts), 1 slice Zeigler Black Label Original bacon (1 pt), 2 slices light wheat bread (1 pt) with 1 Tbsp Musselman’s Apple butter (1 pt) AND 1 cup of coffee (0 pts) with some half and half (1 pt) AND a diet coke (0 pts)…a grand total of

8.5 pts!

Lunch:

Smart Ones Fettucini Alfredo (4 pts) with an 8 oz glass of water (0 pts) and a Tomato Avocado Salad (as prepared above-2 pts)

Dinner:

Sliced pork tenderloin (4 pts), green beans (0 pts), 2 brown and serve rolls (4 pts), and a plain mixed green salad topped with cucumbers and 2 Tbsp light balsamic vinaigrette (0 pts) and 1 bottle of water with a packet of Crystal Light peach tea (0 pts)

Day 4-20.5 pts

Breakfast:

Skipped it…boo me! Breakfast is the most important meal of the day. Don’t skip it if you can help it.

Lunch:

Brazillian Chicken and Fruit Salad from Chappy’s Deli (Romaine, peaches, pineapple, blueberries, walnuts, strawberries, coconut flakes, grilled mesquite chicken breast with citrus tango dressing) (about 3 pts for the chicken, 2 pts for the dressing, and 2 pt for the fruit and nuts…total approx 7 pts) and a diet coke (0 pts)

Dinner:

Lean cut pork chop (3 pts) with Shake ‘N Bake (1 pt), 1 cup green beans (0 pts), 1/2 cup creamed corn (1.5 pts), and 1 bottle of water with a packet of Crystal Light peach tea (0 pts)

Dessert:

1/8 slice Lemon Icebox Pie (6 pts)

1 small can fat free sweetened condensed milk
1/2 cup lemon juice
1 reduced fat graham cracker crust
1 small tub fat free Cool Whip

Mix everything together until smooth and pour into pie crust. Refrigerate until set about 1 hour.

Snacks:

Fiber One Oats and Chocolate Bar (2 pts)

Day 5-20 pts

Breakfast:

Skipped it again.

Lunch:

1/2 (My daughter ate the other half) Smart Ones Creamy rigatoni with broccoli & chicken (3 pts), Smart Ones Broccoli & cheddar roasted potatoes (5 pts), plain salad with cucumbers and 2 Tbsp light balsamic vinaigrette (0 pts) with a glass of water (0 pts)

Dinner:

Logan’s Roadhouse Health Nut 6 oz filet mignon (5 pts), 1 buttery roll (7 pts), Health Nut Broccoli (0 pts), grilled veggie skewer with mushrooms, tomatoes, onions, and zucchini (0 pts), Health Nut Salad (0 pts) and a glass of water

Day 6-26 pts

Breakfast:

French toast (4 pts) with 1 cup fat free milk (2 pts)

Lunch:

left over sliced pork tenderloin (4 pts), green beans (0 pts), a small bag of baked doritos (2 pts) and a glass of water (0 pts)

Dinner:

Almond chicken with rice(6 pts), plain salad with cucumbers and 2 Tbsp light balsamic vinaigrette (0 pts), and 1 bottle of water with a packet of Crystal Light peach tea (0 pts)

1 1/2 lbs boneless, skinless chicken breast (diced)
1/3 cup fat free Zesty Italian dressing
14 oz can fat free chicken broth
1-14 oz can green beans (drained)
1 1/2 cup uncooked white rice
1/3 cup sliced almonds

Stir chicken and italian dressing in large skillet and cook on medium heat until brown. Stir in broth, cover and bring to a boil for 10 min. Cook rice while waiting. Add green beans and cook until liquid is gone. Remove from heat. Divide rice into 6 portions and divide chicken mixture into 6 portions. Place chicken mixture over rice and enjoy.

Dessert:

1/8 slice Lemon Icebox Pie (6 pts)

Snacks:

Weight Watchers String Cheese (1 pt)

Weight Watchers Key Lime Yogurt (1 pt)

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