Penny’s 7mix day pick and meal ideas

On the new Weight Watchers approach, Penny can eat three filling meals a day without exceeding her Propoints allowance

HOW TO USE THE MIX AND MATCH MEAL PLANNER

You can create a daily menu by choosing a breakfast, lunch and dinner. Remember the minimum daily ProPoints allowance is 26 – yours will be calculated when you join Weight Watchers – which means you can select meals to add up to this allowance, or more, as you also have an additional weekly bonus allowance of 49 ProPoints values.

The ProPoints plan is designed to lead to a healthy and sustainable weight loss of up to 2lb per week. For good health we recommend you include ½ a pint of skimmed milk a day (3 ProPoints values). Use this as it suits you, for example in tea or coffee or with cereal or as a drink. You should also drink plenty of fluids – between 6-8 glasses a day. This can include coffee, tea, milk, squashes, diet drinks and of course, water.

Filling and healthy foods (highlighted in bold in the meal planner) will keep you feeling fuller for longer. They also tend to be higher in fibre and/or lower in salt, sugar and saturated fat than other foods.

BREAKFAST

APPLE value PORRIDGE 45g (1½oz) oats cooked with water, topped with grated apple and a sprinkling of cinnamon. BANANA & MANGO SMOOTHIE Blend 150g (5½oz) fat-free natural yoghurt with mango, banana and 75ml (2½fl oz) skimmed milk, adding more milk up to 150ml (¼pt) to alter the consistency, if liked.

CROISSANT Warm a reduced-fat croissant and serve with 2 heaped tsp (35g/ 1¼oz) reducedsugar jam. Follow with a piece of fresh fruit. TOAST WITH MARMITE & SOFT CHEESE Toast 1 slice (35g/ 1¼oz) brown bread and top with 1tsp Marmite and 30g (1oz) low-fat soft cheese. Follow with a latte made with 250ml (9fl oz) skimmed milk for 2 extra ProPoints values. BREAKFAST BLT Recipe at www.dailymail.co.uk/ weightwatchers BRAN FLAKES, BANANA & RAISINS Combine 30g (1oz) bran flakes with some sliced banana, 15g (½oz) raisins and 150ml (¼pt) skimmed milk. CRUMPET, value POACHED EGG & BEANS Poach a medium egg and serve on a toasted crumpet with 3tbsp baked beans.

LUNCH

BUTTERNUT SQUASH SOUP Recipe at www.dailymail. co.uk/weightwatchers AVOCADO ON TOAST Crush half an avocado with ½tsp olive oil and a little chopped red chilli. Toast 1 slice (35g/ 1¼oz) brown bread and rub with a garlic clove. Top with the avocado mix and sliced tomato. Follow with fresh fruit salad and a Weight Watchers yoghurt for 1 extra ProPoints value. TUNA NIÇOISE SALAD Top baby gem lettuce with 100g (3½oz) diced cooked new potatoes, blanched green beans, sliced red onion, cherry tomatoes, 1 medium boiled egg, 10 halved black olives and 1 small can (80g/3oz) tuna in spring water, drained. PESTO PASTA SALAD Recipe at www.dailymail.co.uk/ weightwatchers EGG MAYO & WATERCRESS value SANDWICH Mix a hard-boiled egg with 1tbsp reduced-fat mayonnaise and some black pepper. Sandwich between 2 slices (35g/ 1¼oz each) brown bread, watercress and cucumber. HAM & SALAD CREAM SANDWICH Recipe at www.dailymail. co.uk/weightwatchers CHICKEN & BACON SALAD Mix 100g (3½oz) skinless cooked chicken with ¼ avocado, sliced, and 2 grilled chopped bacon medallions. Place on a bed of salad leaves and dress with 1tbsp low-fat caesar dressing. Follow with a fresh fruit salad.

DINNER

PESTO SALMON WITH ROASTED VEG Top a 130g (4½oz) salmon fillet with 1tbsp pesto and 2tbsp fresh breadcrumbs. Bake in the oven until cooked and serve on a bed of mixed roasted zero ProPoints value vegetables, such as carrots, peppers, fennel and red onions, with a wedge of lemon. Follow with grilled pineapple. PRAWN STIR FRY Heat a wok with 1tsp of oil. Add 100g (3½oz) raw prawns and fry quickly, remove from the pan when cooked. Add a few large handfuls of mixed stir-fry vegetables to the pan, followed by 2tbsp oyster sauce. When almost cooked put the prawns back in the pan and thoroughly heat through. Serve with 50g (1¾oz) wholewheat noodles. BAKED POTATO WITH TUNA Recipe at www.dailymail.co.uk/ weightwatchers FETA & PEA FRITTATA Mist a small frying pan with low- calorie cooking spray. Add sliced red onion and soften. Slice 100g (3½oz) cooked new potatoes and add to the pan with 50g (1¾oz) defrosted peas and 2 medium eggs, beaten. Cook until almost set then scatter 30g (1oz) feta on the top and place under the grill until golden and set. Serve with a side salad. CREAMY FISH PIE Recipe at www. dailymail.co.uk/ weightwatchers BEAN CASSEROLE & SAUSAGES Serves 2 Soften an onion in low-calorie cooking spray, add garlic and 1tsp chilli powder and cook for a minute. Add a 400g tin borlotti beans, chopped red pepper, 400g tin tomatoes, 2tbsp tomato purée and fresh thyme. Simmer until thick. Serve with 2 grilled Weight Watchers premium pork sausages (from supermarkets) per person. STUFFED PEPPER Cut a lid off the top of a red or yellow pepper, remove the seeds then roast in a hot oven. While roasting make the filling – prepare 40g (1½oz) couscous then mix in some cooked diced courgette, 10g (¼oz) pine nuts, 30g (1oz) feta and fresh parsley. Remove the pepper from the oven, fill with the couscous and bake for another 10 minutes.