What to eat. Choose meals that fit your lifestyle

Transcription

1

2 What to eat In this section you ll find tasty food ideas, meal builders and easy recipes to help you plan your day. You ll never wonder what to eat again! We ve also included some yummy flavour boosters to really make your meals sing, and some tips to make meal planning a breeze. Don t worry about trying to find the SmartPoints value of what you want to eat. We ve included them all for you here. Just pick your favourite foods, and keeping in mind your daily SmartPoints allowance, add up the number of SmartPoints values you re using so you can start losing weight and feeling better. It s that simple. If you re new to Weight Watchers, a good place to start is with a week s worth of delicious breakfasts, lunches and dinners. Just turn the page for some great ideas, or feel free to browse the other sections. Choose foods according to what you re in the mood for, what your day holds, or what adds up to your daily SmartPoints allowance. Most fresh fruits and vegetables are value per serve, so these are a good option. Choose meals that fit your lifestyle Have a food intolerance or dietary preferences? Check out the symbols appearing with each meal idea. They ll tell you whether it s... Filling & Healthy Gluten-free Lactose-free Mediterranean Vegetarian Classic Just pick your favourite ideas, track the SmartPoints value, and enjoy! 10

3 Perfecting portions Weight is not only related to what you eat, but how much you eat. It s important to know that even healthy food can make you gain weight if you eat too much of it. You might be used to filling half your plate with meat, and dividing the other half between vegies and carbohydrates such as pasta or potato. A better approach is to fill half your plate with non-starchy vegies and make one quarter grains or starchy vegetables, and the other quarter lean meat and alternatives. Smart tips 1Use smaller plates. Research has shown that eating from a larger plate means you re likely to serve and eat more food. 2Buy single-serve packs. Especially for the foods you re most likely to overindulge in, like chips or ice-cream. 3Listen to your hunger signals. The aim is to feel satisfied after eating, not overly full or stuffed. 1 serve starchy vegies 1 serve protein at least 2 serves non-starchy vegies weightwatchers.com.au 11

4 Build your own breakfast Choose your favourite foods to construct a delicious breakfast. You can choose any combination you like. Prepare them the way you want, then add up the SmartPoints value of each item to get the total for the meal. Don t forget to track! 1 slice (35g) high-fibre wholegrain or wholemeal toast Mashed banana pancakes ½ cup (90g) boiled quinoa 2 wheat biscuits (30g) 1 boiled or poached egg 1 slice (35g) dark rye bread 30g rolled oats cooked with ¾ cup of water 2 multigrain or wholemeal crispbreads (22g) 2 tsp Weight Watchers Canola Spread 2 tsp LSA (linseeds, sunflower seeds and almonds) 60g Weight Watchers Cottage Cheese ¼ fresh avocado (31g) 1 tsp honey 1 tbs (13g) pepitas 2 tsp reduced sugar jam 14

5 5 walnuts (15g) ½ cup (135g) baked beans in tomato sauce 3 slices (42g) Weight Watchers Bacon 1 medium serve (60g) smoked salmon Tomatoes grilled with chopped herbs & 1 tsp balsamic vinegar ½ bunch steamed asparagus spears 1 cup wilted baby spinach leaves Mushrooms grilled or dry fried Mixed berries Passionfruit pulp Fresh fruit salad 1 banana Canned pears in natural juice, drained 2 mandarins 2 tsp natural peanut butter 150g no-fat, no-added-sugar fruit or vanilla yoghurt 1 apple Regular cappuccino made with soy milk (250ml) Regular cappuccino made with skim milk (250ml) 1 cup (250ml) skim milk Tea or coffee (black) 1 cup (250ml) reduced fat soy milk 1 glass (250ml) almond milk 1 tsp brown or raw sugar 1 glass (150ml) coconut water weightwatchers.com.au 15

6 Build your own lunch Choose your favourite foods to construct a delicious lunch. You can choose any combination you like. Prepare them the way you want, then add up the SmartPoints value of each item to get the total for the meal. Don t forget to track! 1 medium (68g) wholemeal pita bread 5 SmartPoints 1 medium (50g) mixed grain bread roll 1 medium (40g) wholemeal tortilla wrap ½ cup (100g) boiled basmati rice ½ cup (90g) cooked quinoa ¼ cup (45g) cooked or canned chickpeas 2 Corn Thins (12g) ½ cup (100g) cooked brown rice 1 serve (50g) 97% fat-free deli ham 2-egg omelette 50g deli roast beef slices 100g soft or silken tofu stir-fried without oil 1 serve (30g) extra light cheddar cheese 1 small can (85g) tuna in springwater, drained 100g grilled chicken breast, skinless 18

7 1 serve (60g) tzatziki (cucumber, garlic and yoghurt) ½ cup (100g) roasted sweet potato cubes without fat 1 serve leftover roasted vegetables 1 tub (150g) natural low-fat yoghurt 2 multigrain Ryvita crispbreads topped with 2 tbs Weight Watchers Cottage Cheese 1 tsp olive oil 1 hard-boiled egg 1 apple 1 orange 1 tbs hommus ¼ fresh avocado (31g) 2 tsp low-fat mayonnaise 60g Weight Watchers Cottage Cheese ½ cup (100g) cooked lentils 1 tbs baba ghanouj (eggplant dip) 1 serve (30g) reduced fat ricotta 1 tbs tomato relish 1 cup mixed salad leaves Tomato wedges 10 roasted almonds 3 canned whole baby beetroot 1 small (120g) jacket potato A large handful of rocket 1 salmon, tuna or teriyaki chicken sushi roll (100g) 5 SmartPoints 6 kalamata olives weightwatchers.com.au 19

8 Build your own dinner 125g plain firm tofu, marinated in 1 tbs sweet chilli 6 SmartPoints 1 cup steamed broccoli and cauliflower 1 cup stir-fry vegetables 1 medium serve (125g) low-fat potato wedges, baked until golden ½ cup steamed or boiled mixed vegetables Choose your favourite foods to construct a delicious dinner. You can choose any combination you like. Prepare them the way you want, then add up the SmartPoints value of each item to get the total for the meal. Don t forget to track! Pumpkin wedge baked without oil ½ cup boiled or steamed peas ½ cup (80g) cooked corn Wilted spinach leaves 1 cup zucchini, grilled (without oil) ½ cup (127g) cooked polenta ½ cup (100g) boiled basmati rice ½ cup (100g) green lentils (cooked) 1 serve (100g) potato mash made with milk ½ cup (133g) cooked burghul 1 cup steamed green beans Capsicum, roasted without oil 1 cup of mixed salad leaves 2 tbs tzatziki 2 tsp pesto ½ cup (85g) boiled brown rice 1 cup (148g) cooked wholemeal pasta 5 SmartPoints ½ cup (125g) canned cannellini beans 1 ling fish fillet, cooked (150g) 1 medium (150g) pork loin steak, lean, grilled 1 tbs Dijon mustard 1 tbs tomato relish 1 tbs grated parmesan ½ cup gravy (made from powder) 1 tsp olive oil 1 medium (150g) chicken breast, skinless, grilled 1 medium (100g) salmon steak, skinless, grilled 5 SmartPoints 1 small (125g) lean beef rump steak, grilled 1 medium (120g) tuna steak, grilled, with lime wedges 3 frenched, trimmed (87g) lamb cutlets, grilled 1 tbs hommus 150ml glass of red wine 1 cup (250ml) herbal tea 1 bottle (375ml) draught beer 1 medium glass (250ml) diet or sugar-free cola 22 weightwatchers.com.au 23

9 Snacks Fresh fruit salad (1 small serve, 100g) Red grapes (1 small bunch) Fresh vegetable sticks with 1 tbs mashed avocado Almonds (10 individual, 12g) Air-popped microwave popcorn, 1 cup (15g) 2 fresh dates Cappuccino with skim milk (no sugar) (1 cup, 250ml) Green olives in brine, drained (6 individual, 24g) Hard-boiled egg (1 medium) 1 tub (150g) no-fat Greek yoghurt 1 slice (35g) wholegrain toast topped with 1 tbs low-fat ricotta and 1 medium banana 1 slice (35g) wholegrain toast, ½ sliced tomato and 1 slice (17g) reduced-fat Swiss cheese, grilled Miso soup (1 cup 250ml) Grilled figs (without sugar) 24 weightwatchers.com.au 25

10 Flavour boosters Make meals come alive with the magic touch of value flavour boosters! Black pepper Capers Fresh basil Fresh dill Fresh garlic Have some SmartPoints to spare? Try these value flavour boosters. sweet creamy crunchy Fresh oregano Fresh parsley Green shallots Dessicated coconut, 2 tsp, 4g Weight Watchers Sour Cream, 1 tbs, 20g Sunflower seeds, 2 tsp, 6g Mango chutney, 2 tsp, 13g Mashed avocado, 1 tbs, 20g Flaked almonds, 1 tbs, 7g Ground cinnamon Hot chilli sauce Chocolate sauce, 1 tsp, 5g No-fat Greek-style yoghurt, 2 tbs, 40g Pistachio nuts, 10 pieces, 7g Mixed spice Lemon, lime or orange zest Lemon or lime juice Golden syrup, 1 tsp, 7g Hommus, 1 tbs, 20g Roasted peanuts, 2 tsp, 7g 26 weightwatchers.com.au 27