MEAL PLAN­NER

Food for the week

Weight Watchers Magazine (Australia) - - Contents -

MON­DAY

BREAK­FAST

ITAL­IAN BREKKIE

Smart­points VALUE PER SERVE 7 Top 1 x 40g slice toasted sour­dough bread with O ½ sliced roma tomato, O 1 sliced hard­boiled egg and O torn fresh basil leaves. Serve with a tea or coffee made with O ½ cup (125ml) skim milk and O 1 man­darin.

LUNCH

TUNA & AS­PARA­GUS RICE SALAD

Smart­points VALUE PER SERVE 9 Place O ½ cup (85g) cooked brown rice in a bowl with O 95g can flaked tuna in spring­wa­ter, drained, O 1 bunch cooked, chopped as­para­gus, O ½ cup (60g) cooked frozen peas, O ¼ cup chopped fresh co­rian­der leaves, O 1 tbs lemon juice and 2 tsp olive oil. Sea­son with salt and pep­per and toss to com­bine.

DIN­NER

FAR­FALLE WITH BROC­COLI PESTO & ROASTED PUMP­KIN P88

Smart­points VALUE PER SERVE 11

SNACKS

Smart­points VALUE PER SERVE 3 O 125g straw­ber­ries and 5 wal­nuts.

Smart­points VALUE PER SERVE 2 1 skin­less roasted chicken drum­stick with O car­rot sticks.

Smart­points VALUE PER SERVE 0 O Chopped fresh pineap­ple.

TUES­DAY

BREAK­FAST

FRUITY ALL-BRAN

Smart­points VALUE PER SERVE 7 Serve O 40g Kel­logg’s All-bran with O 1 cup (250ml) skim milk and chopped O fresh pineap­ple and O pa­paya.

LUNCH

BEEF, BEET­ROOT & DILL WRAP

Smart­points VALUE PER SERVE 11 Spread 1 rye wrap with O ⅓ cup (80g) Weight Watch­ers Cot­tage Cheese. Sprin­kle with O 1 tbs chopped fresh dill. Top with 100g thinly sliced rare roast beef, fat trimmed, O ½ cup sliced, drained ready-cooked beet­root and O ¼ thinly sliced Le­banese cu­cum­ber. Roll to en­close fill­ing. Serve with O 1 tub ar­ti­fi­cially sweet­ened no-fat vanilla yo­ghurt and O straw­ber­ries.

DIN­NER

PAN-FRIED SNAP­PER WITH MIRIN & SOY P89

Smart­points VALUE PER SERVE 5

SNACKS

Smart­points VALUE PER SERVE 3 Cooked O cauliflower flo­rets with 2 tbs hum­mus.

Smart­points VALUE PER SERVE 2 1 Cruskits Light spread with O 2 tbs Weight Watch­ers Cot­tage Cheese and topped with O sliced cu­cum­ber and O shred­ded fresh mint leaves.

Smart­points VALUE PER SERVE 1 O 120g Chobani 0.5% Fat Plain Yo­gurt with O ½ chopped ba­nana and O sliced straw­ber­ries.

WED­NES­DAY

BREAK­FAST

STRAW­BERRY & RICOTTA CRUM­PETS

Smart­points VALUE PER SERVE 6 Spread 2 toasted whole­meal crum­pets with O ⅓ cup (80g) low-fat ricotta. Top with O sliced straw­ber­ries and O finely shred­ded fresh mint leaves.

LUNCH

SPICY CHICKEN & SPINACH TOASTIE

Smart­points VALUE PER SERVE 9 Sand­wich O 100g shred­ded, cooked lean skin­less chicken breast, O 25g baby spinach leaves, 2 tbs grated light ched­dar, O 1 sliced green shal­lot and O 1 tsp sliced jalapeno (in brine) be­tween O 2 x 35g slices high-fi­bre whole­meal bread. Cook in a sand­wich press for 2-3 min­utes or un­til golden. Serve with O car­rot and O cu­cum­ber sticks and O 1 ap­ple.

DIN­NER

MEX­I­CAN-SPICED STEAK WITH CHILLI CORN SALSA P90

Smart­points VALUE PER SERVE 7

SNACKS

Smart­points VALUE PER SERVE 3 O Cu­cum­ber and O cel­ery sticks with 2 tbs tara­masalata.

Smart­points VALUE PER SERVE 3 2 x Arnott’s Vita-weat Orig­i­nal bis­cuits spread with 1 tsp basil pesto and topped with O char­grilled cap­sicum (not in oil).

Smart­points VALUE PER SERVE 1 1 cup air-popped fat-free pop­corn.

THURS­DAY

BREAK­FAST

ROCKMELON & STRAW­BERRY MUESLI

Smart­points VALUE PER SERVE 6 Place O chopped rockmelon and O chopped straw­ber­ries in a bowl. Top with O ½ cup (120g) 99% fat-free plain yo­ghurt and ¼ cup (25g) nat­u­ral muesli.

LUNCH

GOAT’S CHEESE & QUINOA SALAD

Smart­points VALUE PER SERVE 10 Place O ¾ cup cooked quinoa in a bowl with O ¼ cup chopped char­grilled cap­sicum (not in oil), O 1 very thinly sliced zuc­chini, O 2 tbs shred­ded fresh mint leaves, O ½ finely chopped Le­banese cu­cum­ber, O 15g baby rocket leaves, 2 tsp bal­samic vine­gar dress­ing and 1 tsp olive oil. Sea­son with salt and pep­per and toss to com­bine. Top with 30g crum­bled goat’s cheese. Serve with O chopped fresh pineap­ple.

DIN­NER

GREEK-STYLE PORK CUT­LETS P91 Smart­points VALUE PER SERVE 10

SNACKS

Smart­points VALUE PER SERVE 1 25g thinly sliced smoked salmon and O cu­cum­ber sticks.

Smart­points VALUE PER SERVE 2 O 1 orange and 5 macadamias.

Smart­points VALUE PER SERVE 1 O Cooked green beans with 2 tbs cu­cum­ber raita.

FRI­DAY

BREAK­FAST

SCRAM­BLED EGGS WITH SPINACH

Smart­points VALUE PER SERVE 8 Lightly spray a small fry­ing pan with oil. Heat over medium-high heat. Whisk O 2 eggs. Add to pan. Stand for 30 sec­onds. Stir un­til al­most set. Add 1 tbs extra-light thick­ened cream. Sea­son with salt and pep­per. Serve with O 100g wilted spinach leaves and O 1 x 35g slice toasted high-fi­bre whole­meal bread.

LUNCH

ROCKMELON & PRO­SCIUTTO SALAD

Smart­points VALUE PER SERVE 10 Ar­range O 20g baby rocket leaves on a plate. Top with O ½ cup drained, rinsed canned but­ter beans, O 100g chopped, cooked green beans, O 100g sliced rockmelon, 50g thinly sliced pro­sciutto, fat trimmed, and 6 Si­cil­ian green olives. Sea­son with salt and pep­per. Driz­zle with 2 tsp bal­samic vine­gar and 1 tsp olive oil.

DIN­NER

MID­DLE EAST­ERN LAMB PIZZA WITH BEET­ROOT HUM­MUS P92

Smart­points VALUE PER SERVE 7

SNACKS

Smart­points VALUE PER SERVE 2 2 Corn Thins Orig­i­nal filled with O 2 x slices (42g) 97% fat-free deli ham and O sliced cu­cum­ber.

Smart­points VALUE PER SERVE 2 O Tea or coffee made with ½ cup (125ml) skim milk.

Smart­points VALUE PER SERVE 0 Fruit salad of O orange and O grape­fruit seg­ments.

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