Meal Ideas

Keeping with the theme of Weight Watchers that this blog has taken on, I have found all of my WW booklets that I would receive at meetings and have been reminded of some awesome things.  It's no wonder this works.  Just thought I'd share some meal ideas today- enjoy!

Breakfast Ideas: Each breakfast has a total POINTS value of 3
*Yogurt with fruit - 1 cup of light yogurt topped with 1 1/2 cup sliced strawberries. sweeted with sugar substitute to taste.
*Vegetable Omelet - 1 egg and 1 egg white cooked in nonstick spray with diced frozen bell pepper and 1/4 cup fat-free shredded cheddar cheese
*Cereal with fruit - 3/4 cup bran flakes with 1/2 cup fat-free milk or calcium-fortified soy milk, and 1 small banana, sliced.
*Egg, bacon, and veggies - 1 egg 1 tomato (halved), 1/2 cup sliced mushrooms and 1 slice Canadian bacon, all cooked in nonstick spray
*Cereal with fruit - 1 cup puffed whole-grain cereal topped with 1/2 cup fat-free milk or calcium-fortified soy milk. 1 large ripe peach, sliced.
*Yogurt Parfait - Fill a tall glass with alternate layers using 1 1/2 cups sliced strawberries and 1 cup plain fat-free yogurt. Sweeten with sugar substitute to taste.
*Fruity Oatmeal - Cook one packet plain instant oatmeal as per package directions. Stir in 2 Tbsp fat-free milk and 1/2 cup fruit-flavored unsweetened applesauce.

Lunch Ideas: Each lunch has a total POINTS value of 6
*Roast beef salad: Mixed greens with 1 oz thinly sliced lean roast beef, 1/4 avacado, sliced, 2 Tbsp shredded part-skim mozzarella cheese, 1 Tbsp dried cranberries, and 1 tsp olive oil and balsalmic vinegar
*Soup and Yogurt: 1 cup black bean soup (Pts value: 2) 1 cup light yogurt and 1 large banana, sliced. (Pts value: 4)
*Baked Potato with Broccoli and cheese: Lare baked potato with steamed broccoli, 1/4 cup shredded fat-free cheddar cheese, and 1 slice cooked canadian bacon, finely chopped. (pts: 5) 1 cup of grapes (pts: 1)
*Soup and Appetizer: 1 cup split pea soup (Pts: 3) Sliced tomato and 2 oz fat-free mozzarella cheese drizzled with balsamic vinegar (pts: 2) 1 medium apple (pts: 1)
*Tuna Salad: 1/2 cup canned tuna in water, drained, mixed with 1/4 cup fat-free mayo, 1 tsp Dijon-style mustard, chopped bell pepper, & diced celery. Serve on a bed of mixed greens. (pts: 4) 1 cup baby carrots with 1/4 cup fat-free ranch dressing for dip (pts: 2)
*Grilled Chicken Salad: mixed greens, sliced tomato, cucumber, red onion, 10 small black olives, 4 tsp feta cheese, and 2 oz sliced grilled skinless chicken breast. Toss with 1 tsp olive oil and red wine vinegar. (pts: 5) 1 large peach (pts: 1)
*Turkey Napoleons: Spread a large slice of tomato with Dijon mustard. Top with 2 oz turkey breast slices rolled up, and 1 slice of fat-free mozzarella cheese. Top with another slice of tomato. Secure with a toothpick. Drizzle with 1 tsp olive oil and balsamic vinegar. (pts 4) 1 cup vegetable soup (pts 2)

Dinner Ideas: Each dinner has a total POINTS value of 8
*Chicken Cacciatore: (see recipe at end of todays blog) (pts 8) Garden Vegetable Soup (see recipe at end of today's blog) (pts 0)
*Teriyaki Pork Dinner: 2 oz lean grilled pork tenderloin brushed with 2 tsp teriyaki sauce (pts: 2) 1 baked large sweet potato topped with 1 tsp margarine and a sprinkle of cinnamon. (pts: 4) Broccoli florets and 1 tsp minced garlic cooked in 2 tsp olive oil (pts: 2)
*Pasta with Meat Sauce: Recipe at bottom of today's blog. (pts: 7) Zucchini sauteed in 1 tsp olive oil with minced garlic (pts: 1)
*Flounder and Mash: 8 oz flounder fillet brushed with 1 tsp olive oil and sprinkled with lemon pepper seasoning. bake 350*F until opaque, about 15 minutes. (pts: 5) 1/2 cup mashed potatoes (pts 2) Steamed asparagus drizzled with 1 tsp olive oil and balsamic vinegar (pts: 1)
*Chicken and Broccoli & Garlic Sauce: recipe at end of blog. (pts 7) Sliced tomato drizzled with 1 tsp olive oil and balsamic vinegar (pts: 1)
*Dinner Out or at Home: 1 large slice thin crust cheese pizza topped with spinach & mushrooms (pts: 6) Tossed salad with 2 tsp olive oil and balsamic vinegar (pts: 2)

Snack Ideas
*1 cup fat-free sugar-free chocolate pudding (3 points)
*1 cup baby carrots (0 points)
*1 cup grapes (1 point)
*1 packet of sugar-free fat-free hot cocoa prepared with 1/2 cup fat-free milk (2 points)
*5 cups 94% fat-free microwave popcorn (1 point) ***I spray mine with butter flavored PAM! 0 points!***
*16 oz fat-free sugar-free cappuccino (2 points)
*1/2 cup fat-free ricotta cheese mixed with 1 1/2 cup raspberries and sweetened w/artificial sweetner (3 points)
*1 cup cherry tomatoes (0 points)
*1 cup raw carrot sticks w/ 2 Tbsp fat-free ranch dressing (1 point)
*16 oz fat-free, sugar-free cappuccino (2 points)

RECIPES--- All these are 1 SERVING
Chicken Cacciatore
1 tsp olive oil
1 tsp miced garlic
2 Tbsp chopped onion
1/4 cup chopped bell peppers
1/2 cup sliced mushrooms
4 oz boneless, skinless chicken breast, cut into 2-inch chunks
1/2 cup canned italian-style diced tomatoes
1 cup cooked whole-wheat spaghetti

Heath the oil in med. saucepan over med-hi heat; add garlic, onion, peppers, mushrooms. saute 4 min until mushrooms release their juice. add chicken; saute until golden brown on all sides, about 5 min. add tomatoes. bring to a boil. reduce heat to low, simmer 15 min. place spaghetti in a shallow bowl. top with chicken and vegetable mixture.

Pasta with Meat Sauce
1 tsp olive oil
1/2 tsp minced garlic
1/4 cup chopped onion
3 oz 93% lean ground beef or turkey
1 cup canned, italian-style diced tomatoes
pinch dried basil
3/4 cup cooked whole-wheat spaghetti

In a med. skillet over med. heat, saute garlic and onion in oil until lightly brown. Add beef, cook 4 minutes until browned. add tomatoes and basil. simmer 10 min. servoe over pasta.

Chicken with Broccoli and Garlic Sauce
1 tsp olive oil
1/2 tsp minced garlic
4 oz boneless, skinless chicken breast, cut into 1 inch pieces
pinch dried thyme
salt and pepper
1 cup frozen broccoli florets
1/2 cup chicken broth
1 cup cooked brown rice

Heat oil in a lg. skillet over med-hi heat. add garlic; saute 1 minute. season chicken with thyme, salt and pepper; add to skillet. cook, stirring frequently until browned, about 3 minutes. Add broccoli; cook 1 minute. add broth, cover and cook 5 minutes. serve over rice.

Garden Vegetable Soup (0 points, serves 4)
2/3 sliced carrot
1/2 cup diced onion
2 minced garlic cloves
3 cups fat-free broth (chicken, beef, or vegetable)
1 1/2 cups diced green cabbage
1/2 cup green beans
1 Tbsp tomato paste
1/2 tsp dried basil
1/4 tsp dried oregano
1/4 tsp salt
1/2 cup diced zucchini

Spray a lg. saucepan with nonstick cooking spray, heat. Saute the carrot, onion, and garlic over low heat until softened, about 5 minutes. add broth, cabbage, beans, tomato paste, basil, oregano, and salt; bring to a boil. reduce heat, simmer, covered about 15 minutes or until beans are tender. stir in the zucchini and heat for 3-4 minutes. serve hot.