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Weight Loss Diet Plans - Weight
Watchers Plan Menus
Weight Watchers promotes making healthy diet and fitness lifestyle
changes. The plan offers information and motivation to help members
reach their individual weight goals. Weight Watchers is unique in
that every employee of the program has followed the plan and met
their desired weight.
A main point made throughout the years is that no food is
off-limits. Moderation is a major key to success with the plan.
Hence, the program offers strategies to curb food cravings, fulfill
hunger and still lose weight.
Sample Menu #1 :
Total Points = 23
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Breakfast – 6 points
1 cup cooked oatmeal with 2 tablespoons of dried cranberries and
1 tablespoon honey
1 cup skim milk
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Lunch – 6 points
1 cup low-sodium tomato soup
1 fat-free vegetarian burger on a small whole grain roll (2 oz.)
and 1 tablespoon mustard and 2 tomato slices
1 cup cubed melon
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Dinner – 6 points
Roasted Chicken Breast with Artichoke Pasta
¼ cup of diced bell pepper and ¼ cup of diced onion sautéed in 1
teaspoon of olive oil over medium heat for about 2 minutes. Add
2 oz. cooked chopped chicken, ½ cup chopped, drained artichoke
hearts, and spices to taste. Cook until thoroughly heated.
Toss with 1 cup cooked pasta
1 cup steamed squash
1 cup skim milk
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Snacks – 5 points
12 baked tortilla chips with ¼ cup salsa
1 orange
Sample Menu #2 :
Total points = 24
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Breakfast – 5 points
6 oz. fat free yogurt (flavor of choice)
1 cup sliced strawberries
1/2 sliced banana
¼ cup low-fat granola
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Lunch – 7 points
1 8 –inch fat free flour tortilla spread with 1
tablespoon mustard and layered with 2 oz. sliced turkey breast,
½ cup chopped lettuce, and 2 tablespoons of reduced fat shredded
sharp cheddar cheese. Roll up.
1 cup chopped veggies of choice tossed with 1 tablespoon reduced
calorie ranch dressing
1 cup calcium-fortified orange juice
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Dinner – 8 points
8 oz. flounder or other white fish fillet, baked and
topped with ½ cup chopped canned Italian style tomatoes
2 cups steamed broccoli
1 large baked sweet potato with 1 tsp. reduced calorie margarine
spread or sour cream
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Snacks – 4 points
Ice cream parfait: in parfait glass, alternate layers of
½ cup each fat free vanilla ice cream and sliced fresh
strawberries or berries of choice. Top with 2 tablespoons of
reduced calorie chocolate syrup.
1 cup baby carrots
Sample Menu #3 :
Total points = 25
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Breakfast – 6 points
½ cup calcium fortified orange juice
1 small fat free blueberry muffin
1 8 oz. cappuccino made with low fat milk
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Lunch – 6 points
Italian cheese sandwich: top 2 slices light bread with 1
cup drained roasted peppers and 1 slice low fat provolone
cheese; broil until cheese is melted.
1 cup reduced sodium minestrone soup
1 dill pickle
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Dinner – 9 points
4 oz. London broil, grilled, broiled, or baked
½ cup cooked brown rice
1 cup steamed cauliflower drizzled with 1 teaspoon sesame oil
and 1 teaspoon sesame seeds
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Snacks – 4 points
½ cup fruit-flavored sugar-free gelatin
1 cup canned unsweetened peaches
1 cup seedless grapes
½ cup low sodium tomato juice
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