Fat-free, plain yogurt, 1 cup, â³,. 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.