lunches you' build a breakfast - Weight Watchers

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Fat-free, plain yogurt, 1 cup, △,. PointsPlus value: 3. Fat-free cottage cheese, .... Store- bought marinara sauce,. Â
This breakfast makes a good start to my day: Bran flakes; low-fat milk; some nuts; one apple and one banana—both cut up into small pieces—and a pinch of cinnamon.

BUILD A BREAKFAST Start with (choose one or more)

Then Add (choose one or more)

Top it Off (choose one or more)

Fortified wholegrain cereal (ready-toeat), 1 cup, PointsPlus value: 2

Fat-free milk, 1 cup, ▲, PointsPlus value: 2

Walnuts, chopped, 1 Tbsp, PointsPlus value: 1

Cream of wheat, 1 cup, ▲, PointsPlus value: 3

Low-fat (1%) milk, 1 cup, PointsPlus value: 3

NUTS ABOUT NUTS!

Power it Up For (choose as many of these—or any other 0 PointsPlus value fruit or veggie—as you’d like)

NOTES: For cooking eggs, feel free to use 1 tsp oil

Bran flakes, ¾ cup, PointsPlus value: 3 Light yogurt or Fat-free, plain yogurt, 1 cup, ▲, PointsPlus value: 3

Almonds, sliced, 1 Tbsp, PointsPlus value: 1

Plain instant oatmeal, 1 cup, ▲, PointsPlus value: 3

Fat-free cottage cheese, 1 cup, ▲, PointsPlus value: 3

Grits (corn), 1 cup, ▲, PointsPlus value: 4 Egg, 1, ▲, PointsPlus value: 2

Jelly or jam, 1 Tbsp, PointsPlus value: 1 Lean ham, 2 oz, ▲, PointsPlus value: 2

Light English muffin, 1, ▲, PointsPlus value: 3

Start with Pita bread, 1 small, PointsPlus value: 2

Egg whites, 3, ▲, PointsPlus value: 1

Light butter, 2 tsp, or margarine, 1 tsp, PointsPlus value: 1

Fat-free cheese, 1 slice, ▲, PointsPlus value: 1

Low-fat cheese, 1 slice, PointsPlus value: 2

Apple

Then Add

Roasted red pepper

Top it Off (choose one or more)

Bacon, cooked crisp, 3 slices, PointsPlus value: 4

Canadian bacon, 1 oz, PointsPlus value: 1

Sliced tomato Chopped red onion

(choose one or more)

(choose one or more)

Banana

Blueberries

Reducedcalories, wholegrain bread, 2 slices, ▲, PointsPlus value: 3

LUNCHES YOU’LL LOVE

(canola, olive, flaxseed, safflower, or sunflower) for a PointsPlus value of 1. For added flavor, refer to your Pocket Guide for a list of seasonings and condiments for a PointsPlus value of 0.

Regular pasta, cooked, 1 cup, PointsPlus value: 5

Brown rice, 1 cup, ▲, PointsPlus value: 5

Tuna (in water), drained, ½ cup, ▲, PointsPlus value: 3

Kidney, garbanzo, pinto, or white beans, ½ cup, ▲, PointsPlus value: 3

Skinless chicken breast, grilled, 3 oz, ▲, PointsPlus value: 3

Fat-free mayonnaise, 4 Tbsp, PointsPlus value: 1

Feta cheese, ¼ cup, PointsPlus value: 3

Mustard, PointsPlus value: 0

White rice, 1 cup, PointsPlus value: 5 Salmon (canned), drained, ½ cup, PointsPlus value: 4

Fat-free plain yogurt, 1 cup, ▲, PointsPlus value: 3

Reducedcalorie, wholewheat bread, 2 slices, ▲, PointsPlus value: 3

Egg, 1, ▲, PointsPlus value: 2

Fat-free cheese, 1 oz, ▲, PointsPlus value: 1

Wholewheat pita, 1 small, PointsPlus value: 2 Fat-free luncheon meat, 2 oz, ▲, PointsPlus value: 1

Olives, 10 small or 6 large, PointsPlus value: 1

Whole-wheat tortilla, 1 medium, PointsPlus value: 2 Black or cannellini beans, ½ cup, ▲, PointsPlus value: 2

Avocado, ¼ medium, PointsPlus value: 3

DINNER DECONSTRUCTED White or red potato, 1 large, ▲, PointsPlus value: 4

Sweet potato, 1 large, ▲, PointsPlus value: 4

Lean ham, 2 oz, ▲, PointsPlus value: 2

Shrimp or imitation crabmeat, ½ cup, ▲, PointsPlus value: 2

Low-fat cheese, 1 oz, PointsPlus value: 2

Fat-free salad dressing (Italian-style or creamy), 2 Tbsp, PointsPlus value: 1

Power it Up For (choose as many of these—or any other 0 PointsPlus value fruit or veggie—as you’d like)

BULK IT UP WITH Spinach

Wholewheat pasta, cooked, 1 cup, ▲, PointsPlus value: 4

I make sure that I have a good amount of lean protein, a whole grain, and a vegetable at lunch. I aim to eat mainly Weight Watchers Power Foods, and I focus on being satisfied rather than stuffed.

(choose one or more)

Chicken noodle soup, 1 cup, PointsPlus value: 3

NOTES: For sautéing, feel free to use 1 tsp oil

Start with (choose one or more)

Then Add (choose one or more)

Top it Off (choose one or more)

Wholewheat pasta, cooked, 1 cup, ▲, PointsPlus value: 4

Regular pasta, cooked, 1 cup, PointsPlus value: 5

Brown rice, 1 cup, ▲, PointsPlus value: 5

Ground turkey (93% lean), cooked, 3 oz, ▲, PointsPlus value: 4

Kidney, garbanzo, pinto, or white beans, ½ cup, ▲, PointsPlus value: 3

Chicken breast, skinless, cooked, 3 oz, ▲, PointsPlus value: 3

Storebought marinara sauce, ½ cup, PointsPlus value: 2

Fat-free ricotta cheese, 1 cup, ▲, PointsPlus value: 5

Low-fat cheese, 1 oz, PointsPlus value: 2

My picks for a special dinner? Filet mignon; baked potato with fat-free sour cream; cauliflower, carrots, and zucchini on the side; and a bowl of Garden Vegetable Soup. Yum!

Whole-wheat tortilla, 1 medium, PointsPlus value: 2

Light hamburger roll , 1 (1½ oz), ▲, PointsPlus value: 2

White or red potato, 1 large, ▲, PointsPlus value: 4

Sweet potato, 1 large, ▲, PointsPlus value: 4

Pork (tenderloin or top loin), cooked, 3 oz, ▲, PointsPlus value: 3

Filet mignon, cooked, 4 oz, ▲, PointsPlus value: 6

Lean ground beef (93– 95% lean), cooked, 3 oz, ▲, PointsPlus value: 3

Skinless turkey breast, cooked, 2 oz, ▲, PointsPlus value: 2

Tartar sauce, 1 Tbsp, PointsPlus value: 2

Fat-free sour cream, ¼ cup, ▲, PointsPlus value: 1

Fat-free salad dressing, Italian-style or creamy, 2 Tbsp, PointsPlus value: 1

Salsa, fat free, 2 Tbsp, PointsPlus value: 0

Avocado, ¼ medium, PointsPlus value: 3

Sliced unsweetened pickles

Lettuce

Green peppers

White rice, 1 cup, PointsPlus value: 5

Quinoa, cooked, 1 cup, ▲, PointsPlus value: 5

Lite, firm tofu, 3 oz, ▲, PointsPlus value: 1

Lean fish such as tuna or halibut, cooked, 1 fillet (6 oz), ▲, PointsPlus value: 5

Teriyaki Sauce, 1 Tbsp, PointsPlus value: 0

Power it Up For Diced tomato Black bean soup, 1 cup, PointsPlus value: 2

Bok Choy

Lentil soup, 1 cup, PointsPlus value: 4

Cucumbers

Minestrone soup, 1 cup, PointsPlus value: 5

Mushrooms

Red pepper

Salsa

Vegetable soup, 1 cup, PointsPlus value: 3

Light Yogurt, 1 cup, PointsPlus value: 3

Tuna or rainbow roll (sushi), 6 small pieces, PointsPlus value: 3

Broccoli

Green Onion

(see back panel Garden for recipe) Vegetable Soup, 1 cup, PointsPlus value: 0

(canola, olive, flaxseed, safflower, or sunflower) for a PointsPlus value of 1. For added flavor, refer to your Pocket Guide for a list of seasonings and condiments for a PointsPlus value of 0.

(choose as many of these—or any other 0 PointsPlus value fruit or veggie—as you’d like)

BULK IT UP WITH (choose one or more)

Chicken noodle soup, 1 cup, PointsPlus value: 3

NOTES: For sautéing, feel free to use 1 tsp oil

Spinach

Cauliflower

Carrots

Zucchini

Chopped tomatoes

Black bean soup, 1 cup, PointsPlus value: 2

Lentil soup, 1 cup, PointsPlus value: 4

Minestrone soup, 1 cup, PointsPlus value: 5

Vegetable soup, 1 cup, PointsPlus value: 3

Fat-free cheese, 1 oz, ▲, PointsPlus value: 1

(see back panel Garden for recipe) Vegetable Soup, 1 cup, PointsPlus value: 0

(canola, olive, flaxseed, safflower, or sunflower) for a PointsPlus value of 1. For added flavor, refer to your Pocket Guide for a list of seasonings and condiments for a PointsPlus value of 0.

This breakfast makes a good start to my day: Bran flakes; low-fat milk; some nuts; one apple and one banana—both cut up into small pieces—and a pinch of cinnamon.

BUILD A BREAKFAST Start with (choose one or more)

Then Add (choose one or more)

Top it Off (choose one or more)

Fortified wholegrain cereal (ready-toeat), 1 cup, PointsPlus value: 2

Fat-free milk, 1 cup, ▲, PointsPlus value: 2

Walnuts, chopped, 1 Tbsp, PointsPlus value: 1

Cream of wheat, 1 cup, ▲, PointsPlus value: 3

Low-fat (1%) milk, 1 cup, PointsPlus value: 3

NUTS ABOUT NUTS!

Power it Up For (choose as many of these—or any other 0 PointsPlus value fruit or veggie—as you’d like)

NOTES: For cooking eggs, feel free to use 1 tsp oil

Bran flakes, ¾ cup, PointsPlus value: 3 Light yogurt or Fat-free, plain yogurt, 1 cup, ▲, PointsPlus value: 3

Almonds, sliced, 1 Tbsp, PointsPlus value: 1

Plain instant oatmeal, 1 cup, ▲, PointsPlus value: 3

Fat-free cottage cheese, 1 cup, ▲, PointsPlus value: 3

Grits (corn), 1 cup, ▲, PointsPlus value: 4 Egg, 1, ▲, PointsPlus value: 2

Jelly or jam, 1 Tbsp, PointsPlus value: 1 Lean ham, 2 oz, ▲, PointsPlus value: 2

Light English muffin, 1, ▲, PointsPlus value: 3

Start with Pita bread, 1 small, PointsPlus value: 2

Egg whites, 3, ▲, PointsPlus value: 1

Light butter, 2 tsp, or margarine, 1 tsp, PointsPlus value: 1

Fat-free cheese, 1 slice, ▲, PointsPlus value: 1

Low-fat cheese, 1 slice, PointsPlus value: 2

Apple

Then Add

Roasted red pepper

Top it Off (choose one or more)

Bacon, cooked crisp, 3 slices, PointsPlus value: 4

Canadian bacon, 1 oz, PointsPlus value: 1

Sliced tomato Chopped red onion

(choose one or more)

(choose one or more)

Banana

Blueberries

Reducedcalories, wholegrain bread, 2 slices, ▲, PointsPlus value: 3

LUNCHES YOU’LL LOVE

(canola, olive, flaxseed, safflower, or sunflower) for a PointsPlus value of 1. For added flavor, refer to your Pocket Guide for a list of seasonings and condiments for a PointsPlus value of 0.

Regular pasta, cooked, 1 cup, PointsPlus value: 5

Brown rice, 1 cup, ▲, PointsPlus value: 5

Tuna (in water), drained, ½ cup, ▲, PointsPlus value: 3

Kidney, garbanzo, pinto, or white beans, ½ cup, ▲, PointsPlus value: 3

Skinless chicken breast, grilled, 3 oz, ▲, PointsPlus value: 3

Fat-free mayonnaise, 4 Tbsp, PointsPlus value: 1

Feta cheese, ¼ cup, PointsPlus value: 3

Mustard, PointsPlus value: 0

White rice, 1 cup, PointsPlus value: 5 Salmon (canned), drained, ½ cup, PointsPlus value: 4

Fat-free plain yogurt, 1 cup, ▲, PointsPlus value: 3

Reducedcalorie, wholewheat bread, 2 slices, ▲, PointsPlus value: 3

Egg, 1, ▲, PointsPlus value: 2

Fat-free cheese, 1 oz, ▲, PointsPlus value: 1

Wholewheat pita, 1 small, PointsPlus value: 2 Fat-free luncheon meat, 2 oz, ▲, PointsPlus value: 1

Olives, 10 small or 6 large, PointsPlus value: 1

Whole-wheat tortilla, 1 medium, PointsPlus value: 2 Black or cannellini beans, ½ cup, ▲, PointsPlus value: 2

Avocado, ¼ medium, PointsPlus value: 3

DINNER DECONSTRUCTED White or red potato, 1 large, ▲, PointsPlus value: 4

Sweet potato, 1 large, ▲, PointsPlus value: 4

Lean ham, 2 oz, ▲, PointsPlus value: 2

Shrimp or imitation crabmeat, ½ cup, ▲, PointsPlus value: 2

Low-fat cheese, 1 oz, PointsPlus value: 2

Fat-free salad dressing (Italian-style or creamy), 2 Tbsp, PointsPlus value: 1

Power it Up For (choose as many of these—or any other 0 PointsPlus value fruit or veggie—as you’d like)

BULK IT UP WITH Spinach

Wholewheat pasta, cooked, 1 cup, ▲, PointsPlus value: 4

I make sure that I have a good amount of lean protein, a whole grain, and a vegetable at lunch. I aim to eat mainly Weight Watchers Power Foods, and I focus on being satisfied rather than stuffed.

(choose one or more)

Chicken noodle soup, 1 cup, PointsPlus value: 3

NOTES: For sautéing, feel free to use 1 tsp oil

Start with (choose one or more)

Then Add (choose one or more)

Top it Off (choose one or more)

Wholewheat pasta, cooked, 1 cup, ▲, PointsPlus value: 4

Regular pasta, cooked, 1 cup, PointsPlus value: 5

Brown rice, 1 cup, ▲, PointsPlus value: 5

Ground turkey (93% lean), cooked, 3 oz, ▲, PointsPlus value: 4

Kidney, garbanzo, pinto, or white beans, ½ cup, ▲, PointsPlus value: 3

Chicken breast, skinless, cooked, 3 oz, ▲, PointsPlus value: 3

Storebought marinara sauce, ½ cup, PointsPlus value: 2

Fat-free ricotta cheese, 1 cup, ▲, PointsPlus value: 5

Low-fat cheese, 1 oz, PointsPlus value: 2

My picks for a special dinner? Filet mignon; baked potato with fat-free sour cream; cauliflower, carrots, and zucchini on the side; and a bowl of Garden Vegetable Soup. Yum!

Whole-wheat tortilla, 1 medium, PointsPlus value: 2

Light hamburger roll , 1 (1½ oz), ▲, PointsPlus value: 2

White or red potato, 1 large, ▲, PointsPlus value: 4

Sweet potato, 1 large, ▲, PointsPlus value: 4

Pork (tenderloin or top loin), cooked, 3 oz, ▲, PointsPlus value: 3

Filet mignon, cooked, 4 oz, ▲, PointsPlus value: 6

Lean ground beef (93– 95% lean), cooked, 3 oz, ▲, PointsPlus value: 3

Skinless turkey breast, cooked, 2 oz, ▲, PointsPlus value: 2

Tartar sauce, 1 Tbsp, PointsPlus value: 2

Fat-free sour cream, ¼ cup, ▲, PointsPlus value: 1

Fat-free salad dressing, Italian-style or creamy, 2 Tbsp, PointsPlus value: 1

Salsa, fat free, 2 Tbsp, PointsPlus value: 0

Avocado, ¼ medium, PointsPlus value: 3

Sliced unsweetened pickles

Lettuce

Green peppers

White rice, 1 cup, PointsPlus value: 5

Quinoa, cooked, 1 cup, ▲, PointsPlus value: 5

Lite, firm tofu, 3 oz, ▲, PointsPlus value: 1

Lean fish such as tuna or halibut, cooked, 1 fillet (6 oz), ▲, PointsPlus value: 5

Teriyaki Sauce, 1 Tbsp, PointsPlus value: 0

Power it Up For Diced tomato Black bean soup, 1 cup, PointsPlus value: 2

Bok Choy

Lentil soup, 1 cup, PointsPlus value: 4

Cucumbers

Minestrone soup, 1 cup, PointsPlus value: 5

Mushrooms

Red pepper

Salsa

Vegetable soup, 1 cup, PointsPlus value: 3

Light Yogurt, 1 cup, PointsPlus value: 3

Tuna or rainbow roll (sushi), 6 small pieces, PointsPlus value: 3

Broccoli

Green Onion

(see back panel Garden for recipe) Vegetable Soup, 1 cup, PointsPlus value: 0

(canola, olive, flaxseed, safflower, or sunflower) for a PointsPlus value of 1. For added flavor, refer to your Pocket Guide for a list of seasonings and condiments for a PointsPlus value of 0.

(choose as many of these—or any other 0 PointsPlus value fruit or veggie—as you’d like)

BULK IT UP WITH (choose one or more)

Chicken noodle soup, 1 cup, PointsPlus value: 3

NOTES: For sautéing, feel free to use 1 tsp oil

Spinach

Cauliflower

Carrots

Zucchini

Chopped tomatoes

Black bean soup, 1 cup, PointsPlus value: 2

Lentil soup, 1 cup, PointsPlus value: 4

Minestrone soup, 1 cup, PointsPlus value: 5

Vegetable soup, 1 cup, PointsPlus value: 3

Fat-free cheese, 1 oz, ▲, PointsPlus value: 1

(see back panel Garden for recipe) Vegetable Soup, 1 cup, PointsPlus value: 0

(canola, olive, flaxseed, safflower, or sunflower) for a PointsPlus value of 1. For added flavor, refer to your Pocket Guide for a list of seasonings and condiments for a PointsPlus value of 0.

This breakfast makes a good start to my day: Bran flakes; low-fat milk; some nuts; one apple and one banana—both cut up into small pieces—and a pinch of cinnamon.

BUILD A BREAKFAST Start with (choose one or more)

Then Add (choose one or more)

Top it Off (choose one or more)

Fortified wholegrain cereal (ready-toeat), 1 cup, PointsPlus value: 2

Fat-free milk, 1 cup, ▲, PointsPlus value: 2

Walnuts, chopped, 1 Tbsp, PointsPlus value: 1

Cream of wheat, 1 cup, ▲, PointsPlus value: 3

Low-fat (1%) milk, 1 cup, PointsPlus value: 3

NUTS ABOUT NUTS!

Power it Up For (choose as many of these—or any other 0 PointsPlus value fruit or veggie—as you’d like)

NOTES: For cooking eggs, feel free to use 1 tsp oil

Bran flakes, ¾ cup, PointsPlus value: 3 Light yogurt or Fat-free, plain yogurt, 1 cup, ▲, PointsPlus value: 3

Almonds, sliced, 1 Tbsp, PointsPlus value: 1

Plain instant oatmeal, 1 cup, ▲, PointsPlus value: 3

Fat-free cottage cheese, 1 cup, ▲, PointsPlus value: 3

Grits (corn), 1 cup, ▲, PointsPlus value: 4 Egg, 1, ▲, PointsPlus value: 2

Jelly or jam, 1 Tbsp, PointsPlus value: 1 Lean ham, 2 oz, ▲, PointsPlus value: 2

Light English muffin, 1, ▲, PointsPlus value: 3

Start with Pita bread, 1 small, PointsPlus value: 2

Egg whites, 3, ▲, PointsPlus value: 1

Light butter, 2 tsp, or margarine, 1 tsp, PointsPlus value: 1

Fat-free cheese, 1 slice, ▲, PointsPlus value: 1

Low-fat cheese, 1 slice, PointsPlus value: 2

Apple

Then Add

Roasted red pepper

Top it Off (choose one or more)

Bacon, cooked crisp, 3 slices, PointsPlus value: 4

Canadian bacon, 1 oz, PointsPlus value: 1

Sliced tomato Chopped red onion

(choose one or more)

(choose one or more)

Banana

Blueberries

Reducedcalories, wholegrain bread, 2 slices, ▲, PointsPlus value: 3

LUNCHES YOU’LL LOVE

(canola, olive, flaxseed, safflower, or sunflower) for a PointsPlus value of 1. For added flavor, refer to your Pocket Guide for a list of seasonings and condiments for a PointsPlus value of 0.

Regular pasta, cooked, 1 cup, PointsPlus value: 5

Brown rice, 1 cup, ▲, PointsPlus value: 5

Tuna (in water), drained, ½ cup, ▲, PointsPlus value: 3

Kidney, garbanzo, pinto, or white beans, ½ cup, ▲, PointsPlus value: 3

Skinless chicken breast, grilled, 3 oz, ▲, PointsPlus value: 3

Fat-free mayonnaise, 4 Tbsp, PointsPlus value: 1

Feta cheese, ¼ cup, PointsPlus value: 3

Mustard, PointsPlus value: 0

White rice, 1 cup, PointsPlus value: 5 Salmon (canned), drained, ½ cup, PointsPlus value: 4

Fat-free plain yogurt, 1 cup, ▲, PointsPlus value: 3

Reducedcalorie, wholewheat bread, 2 slices, ▲, PointsPlus value: 3

Egg, 1, ▲, PointsPlus value: 2

Fat-free cheese, 1 oz, ▲, PointsPlus value: 1

Wholewheat pita, 1 small, PointsPlus value: 2 Fat-free luncheon meat, 2 oz, ▲, PointsPlus value: 1

Olives, 10 small or 6 large, PointsPlus value: 1

Whole-wheat tortilla, 1 medium, PointsPlus value: 2 Black or cannellini beans, ½ cup, ▲, PointsPlus value: 2

Avocado, ¼ medium, PointsPlus value: 3

DINNER DECONSTRUCTED White or red potato, 1 large, ▲, PointsPlus value: 4

Sweet potato, 1 large, ▲, PointsPlus value: 4

Lean ham, 2 oz, ▲, PointsPlus value: 2

Shrimp or imitation crabmeat, ½ cup, ▲, PointsPlus value: 2

Low-fat cheese, 1 oz, PointsPlus value: 2

Fat-free salad dressing (Italian-style or creamy), 2 Tbsp, PointsPlus value: 1

Power it Up For (choose as many of these—or any other 0 PointsPlus value fruit or veggie—as you’d like)

BULK IT UP WITH Spinach

Wholewheat pasta, cooked, 1 cup, ▲, PointsPlus value: 4

I make sure that I have a good amount of lean protein, a whole grain, and a vegetable at lunch. I aim to eat mainly Weight Watchers Power Foods, and I focus on being satisfied rather than stuffed.

(choose one or more)

Chicken noodle soup, 1 cup, PointsPlus value: 3

NOTES: For sautéing, feel free to use 1 tsp oil

Start with (choose one or more)

Then Add (choose one or more)

Top it Off (choose one or more)

Wholewheat pasta, cooked, 1 cup, ▲, PointsPlus value: 4

Regular pasta, cooked, 1 cup, PointsPlus value: 5

Brown rice, 1 cup, ▲, PointsPlus value: 5

Ground turkey (93% lean), cooked, 3 oz, ▲, PointsPlus value: 4

Kidney, garbanzo, pinto, or white beans, ½ cup, ▲, PointsPlus value: 3

Chicken breast, skinless, cooked, 3 oz, ▲, PointsPlus value: 3

Storebought marinara sauce, ½ cup, PointsPlus value: 2

Fat-free ricotta cheese, 1 cup, ▲, PointsPlus value: 5

Low-fat cheese, 1 oz, PointsPlus value: 2

My picks for a special dinner? Filet mignon; baked potato with fat-free sour cream; cauliflower, carrots, and zucchini on the side; and a bowl of Garden Vegetable Soup. Yum!

Whole-wheat tortilla, 1 medium, PointsPlus value: 2

Light hamburger roll , 1 (1½ oz), ▲, PointsPlus value: 2

White or red potato, 1 large, ▲, PointsPlus value: 4

Sweet potato, 1 large, ▲, PointsPlus value: 4

Pork (tenderloin or top loin), cooked, 3 oz, ▲, PointsPlus value: 3

Filet mignon, cooked, 4 oz, ▲, PointsPlus value: 6

Lean ground beef (93– 95% lean), cooked, 3 oz, ▲, PointsPlus value: 3

Skinless turkey breast, cooked, 2 oz, ▲, PointsPlus value: 2

Tartar sauce, 1 Tbsp, PointsPlus value: 2

Fat-free sour cream, ¼ cup, ▲, PointsPlus value: 1

Fat-free salad dressing, Italian-style or creamy, 2 Tbsp, PointsPlus value: 1

Salsa, fat free, 2 Tbsp, PointsPlus value: 0

Avocado, ¼ medium, PointsPlus value: 3

Sliced unsweetened pickles

Lettuce

Green peppers

White rice, 1 cup, PointsPlus value: 5

Quinoa, cooked, 1 cup, ▲, PointsPlus value: 5

Lite, firm tofu, 3 oz, ▲, PointsPlus value: 1

Lean fish such as tuna or halibut, cooked, 1 fillet (6 oz), ▲, PointsPlus value: 5

Teriyaki Sauce, 1 Tbsp, PointsPlus value: 0

Power it Up For Diced tomato Black bean soup, 1 cup, PointsPlus value: 2

Bok Choy

Lentil soup, 1 cup, PointsPlus value: 4

Cucumbers

Minestrone soup, 1 cup, PointsPlus value: 5

Mushrooms

Red pepper

Salsa

Vegetable soup, 1 cup, PointsPlus value: 3

Light Yogurt, 1 cup, PointsPlus value: 3

Tuna or rainbow roll (sushi), 6 small pieces, PointsPlus value: 3

Broccoli

Green Onion

(see back panel Garden for recipe) Vegetable Soup, 1 cup, PointsPlus value: 0

(canola, olive, flaxseed, safflower, or sunflower) for a PointsPlus value of 1. For added flavor, refer to your Pocket Guide for a list of seasonings and condiments for a PointsPlus value of 0.

(choose as many of these—or any other 0 PointsPlus value fruit or veggie—as you’d like)

BULK IT UP WITH (choose one or more)

Chicken noodle soup, 1 cup, PointsPlus value: 3

NOTES: For sautéing, feel free to use 1 tsp oil

Spinach

Cauliflower

Carrots

Zucchini

Chopped tomatoes

Black bean soup, 1 cup, PointsPlus value: 2

Lentil soup, 1 cup, PointsPlus value: 4

Minestrone soup, 1 cup, PointsPlus value: 5

Vegetable soup, 1 cup, PointsPlus value: 3

Fat-free cheese, 1 oz, ▲, PointsPlus value: 1

(see back panel Garden for recipe) Vegetable Soup, 1 cup, PointsPlus value: 0

(canola, olive, flaxseed, safflower, or sunflower) for a PointsPlus value of 1. For added flavor, refer to your Pocket Guide for a list of seasonings and condiments for a PointsPlus value of 0.