What better way to start a week than with a week’s worth of healthy meals that you simply have to try? That’s why on this glorious Monday morning (positive mental attitude people, positive mental attitude…) I thought it would be a good idea to share a week’s meal plan based around the current Weight Watchers Flex programme. Let’s get into the nitty gritty shall we?For anyone unaware, I joined Weight Watchers back on 6th June 2017, and I have managed to lose just over 4 and a half stone in the last year by following the programme. Well, I say I’ve followed it… I follow it the majority of the time, but as with everyone there will always be little bumps in the road.
Flex started here in Northern Ireland with the start of the new year. The programme has stayed the same since I first talked about Weight Watchers on here, with just a few small changes to the points of certain foods. For the overall explanation of the Weight Watchers programme, please feel free to check out my post on it here. If you don’t have time then the basics are:
- Nothing is off the table
- Every food you eat has a certain number of smart points based on the calories, sugar, protein and saturated fat content.
- Every person is set a certain number of smart points based on their sex, height and weight.
- You can earn fit points to redeem as smart points by exercising.
So as I said, some foods went up in points, a load of them became zero points, and as a result, everyone saw a slight decrease in the number of daily points allowed. For example, I started the programme being allowed 45 daily points a day and 42 extra weekly points. Due to my weight loss in general, and the slight change in programme, I was reduced to 27 daily points as of January, and still have my 42 extra weekly points to spend on whatever I want. The lowest number of points anyone will ever be given is 23 daily points. And now with Flex, we can roll over up to 4 points a day and add them to our weeklies!
With all that in mind, I thought long and hard about the meal plan below. I based it on someone with an allowance of 23 daily smart points and 42 weekly smart points. Check out the image below for my meal plan for the week, then keep scrolling to find those all important recipes to make it! As with anything, this is just a suggestion, and you should remember to eat a well balanced diet, mixed with exercise, and one key aspect to Weight Watchers is remembering to look after your mental health as well – they even dedicate one of the 3 starting books to this!
Sorry if my writing is hard to read in that photo, and I know I left Sunday’s lunch empty (think of breakfast as brunch maybe?), and a lot of the “snacks” boxes weren’t filled in. But it just goes to show you can have a well balanced diet and still carry over your 4 points a day, or have that snack you’re craving.
To total up the points then, I’ll exclude the snacks. And for the recipes please see below. But Monday has a total of 19 points, Tuesday has only 5 (yes you read that right!), Wednesday totals around 16 as the number of points varies according to your cheese and salsa, Thursday brings us to a total of 11, Friday is 19 points (so you can still enjoy a drink!), Saturday has a grand total of 13 points even with your full steak dinner, and finally Sunday totals 12 smart points.
I suppose I should share the recipes! I’ve written how many servings each recipe gives at the end of the recipe.
Breakfast – a handful of raspberries (heated in a microwave for 30 seconds), layered with 30 grams of oats, and topped with 0% fat greek yogurt. Serves 1
Lunch – Toast 4 wholemeal pitts (split in half). Mix 4tbsp of light mayo with half a tablespoon of curry powder in a small bowl. Thinly slice 4 cooked skinnless chicken breast fillets and stir into the mayo. Divide between the pitta breads, add salad leaves and sliced grapes, and serve! Serves 4.
Dinner – Weight Watchers Prawn Arrabbiata Check out my recipe through the link.
Breakfast – Heat the oven to 180 degrees C. Put 350g rhubarb (trimmed and cut into pieces), and 2 apples (peeled and chopped) into an ovenproof dish and toss in 2tsp of cornflour. Stir in 50g stem ginger, add a splash of water and cook uncovered for 15 minutes. Rub 50g low-fat spread into 75g oats, then stir in 20g light brown soft sugar and a half teaspoon of ground cinnamon. Sprinkle the oat mixture over the fruit, and bake in the oven for a further 25 minutes. Serves 6.
Lunch – Mix 200g haricot beans, 80g green beans, 1 tbsp chopped parsley, and lettuce. Combine half a teaspoon of crushed cumin seeds, 1 small clove of garlic, and 1 tbsp lemon juice, and pour over the beans. Serve with a drained tin of tuna and 2 hard boiled eggs. Serves 2.
Dinner – this is my favourite chicken and lentil curry recipe. If you use 0% fat greek yogurt then the whole dish is zero points, leaving plenty of room for a slice of naan bread!
Breakfast – a very simple porridge! I use 30g oats and 150ml skimmed milk, making mine only 5 smart points.
Lunch – Carrot and Lentil soup – again, this is the link to my favourite recipe for it. I don’t add the milk, and I use the 1-cal spray instead of oil.
Dinner – This recipe… well, the number of points depends solely on how much cheese or salsa you add, as well as which wraps you use. But I calculated mine as around 13 points by the time I added cheese and salsa.
Breakfast – Bagel and Banana. If you mash the banana onto the toasted bagel, you won’t even notice that you’ve no butter on the bagel!
Lunch – Chicken and egg salad. Just make up your usual salad, shred some cooked skinless chicken breasts into the salad, and chop up a couple of hard-boiled eggs.
Dinner – Turn the oven on at 180 and allow to heat up. Beat 2 eggs, and use a food processor to make 4 slices of bread into breadcrumbs. Mix in some ground peppercorns to add some flavour. Slice 2 chicken breasts, dip in the egg, and roll in the breadcrumbs. Place on a pre-heated baking tray, and cook in the oven for about 25-30 minutes. Make your own chips by slicing a baking potato into chips, spreading on a baking tray, and spraying with the 1-cal spray. These will take 30-40 minutes to cook. Serve with a side salad or any other veg. Serves 2.
Breakfast – Slice up any old fruit, shove it in a bowl, and serve with some 0% fat greek yogurt.
Lunch – Roughly mash half an avocado with 1tbsp lime juice. Cut a 345g baguette in half lengthways. Top one side with lettuce, mint, cucumber, and 200g of cooked prawns. Top with the avocado mix, then the second half of the baguette. Cut into quarters to serve. Serves 4.
Dinner – Boil and drain 200g tagliatelle for 10-12 minutes, keeping some cooking water. Fry 1 chopped onion for 5 minutes, add 1 chopped garlic clove and some thyme. Add 150g 0% dat greek yogurt, cook for 1-2 minutes, then add the zest of half a lemon. Microwave 200g of spinach until wilted. Slice 75g of sun-dried tomatoes, shred 300g cooked chicken breasts, and add everything to the pasta. Heat thoroughly in the pan, and add 30g parmesan over the top to serve. Serves 4.
Breakfast – Use a hand blender to blitz 4 bananas and 2 eggs. Mist a nonstick pan with 1-cal spray. Drop a ladleful of the batter into the pan. Cook until the bottom is golden, flip, and cook thoroughly over a medium heat. Do this until you run out of mixture. Serve with fresh fruit and 0% fat greek yogurt.
Lunch – For your omelette, as long as you use vegetables and cooked chicken breast, this is zero points!
Dinner – this peppercorn sauce from TescoBake a 200g potato in the oven, fry some sliced mushroom and onion in a frying pan, and cook yourself a 6oz fillet steak to your liking. Serve with some asparagus, and half of , for only 13 points for your entire dinner – leaving plenty of points for your glass of red wine!
So as I said above, Sundays can be a little all over the place between brunch and Sunday dinner, so why not have the all day breakfast for brunch, and your Sunday roast in the middle of the afternoon? If you ignore the stuffing in the following dinner recipe, your entire roast dinner is only 4 smart points. How brilliant is that??
Brunch – Cook 4 reduced-fat pork sausages according to the packaging. Fry 300g mushrooms in some cooking spray. Cook 420g tin reduced sugar and salt baked beans. Grill 4 bacon medallions and 4 halved tomatoes for 4-5 minutes. Fry 4 eggs in a nonstick pan using cooking spray again. Divide everything across 4 plates, and serve each with a slice of Weight Watchers bread. Serves 4.
Dinner – My Roast For One recipeMultiply the following recipe by the number of people eating! is perfect because there aren’t even that many dishes at the end.
So there you have it! Seven days of food, all well below your daily points. This leaves your weeklies, and any roll overs, for a glass or two of wine, or even the odd treat! Let me know if you try any of the above!
If anyone would like any info on Weight Watchers, please feel free to ask me here, on twitter, in email, or over on Instagram! To find your nearest classes, check out this link –> http://www.weightwatchers.com/uk/find-a-meeting/