This seriously looks like a mess in the beginning...I apologize for this..but it took a REAAALLLY long time and I am out of patience to fix it! Just read it this way..the first item listed is SKIP THIS, the following number is the amount of points found in the item you should skip...the second number is the points value of the recommended substitution, then the final name is that which is recommended! easier to see the further down you get. Again, sorry! It looked nice and neat when I typed it, but the way my blog is set up, it messed with my lines and spacing!
Substitution Ideas
When cooking
Skip this Points Value Points Value Use This Instead
Butter/oil, 2 tsp 1 ---> 0 Light Butter, 1 tsp
Oil, 1/2 cup 29 ---> 1 Unsweetened applesauce, 1/2 c
Cheese, 1 oz 3 ---> 2 Low-fat cheese, 1oz
1 Fat-free cheese, 1 oz
1 soft tofu, 1 oz
Cream Cheese, 1/4 c 6 ---> 1 Fat-free cream cheese, 1/4 c
Eggs, 1 whole 2 ---> 1 Egg whites, 3
Ground beef, 80% lean, 4 oz raw 8 ---> 4 Ground turkey, 4 oz raw
4 Ground beef, 95% lean, 4 oz raw
3 Ground chicken, lean, 4 oz raw
Heavy cream, 1/4 cup 6 ---> 1 Evaporated fat-free milk, 1/4 c
1 Soft Tofu, 1/4 cup
Mayonnaise, 1/4 cup 13 ---> 1 Fat-free Mayonnaise, 1/4 c
1 Fat-free plain yogurt, 1/4 c
1 Soft Tofu, 1/4 c
Sour cream, 1/2 cup 7 ---> 2 Fat-free sour cream, 1/2 cup
1 Fat-free plain yogurt, 1/2 c
At Breakfast
Bagel, large, 1 6 ---> 3 Roll, hard, 1
Bacon, regular, cooked, 3 slices 4 ---> 2 Bacon, turkey, cooked, 3 slices
Jelly doughnut, 1 7 ---> 3 English Muffin, 1, with Tbsp jelly
Eggs Benedict, 1 serving 16 ---> 11 Omelet, 2-egg, ham and cheese, w/1 slice of toast
Granola cereal, 1/2 cup 4 ---> 2 Whole grain unsweetened cereal, 1 c
At lunch
Cream of Mushroom soup, 1 c 9 ---> 3 Chicken Noodle Soup, 1 cup
Deep dish sausage pizza, 1 large slice 11 ---> 6 Thin-crust cheese pizza w/veggies, 1 large slice
Tuna salad, 1/2 cup 7 ---> 2 Turkey breast, 2 oz
Egg Salad Sandwich 11 ---> 7 Shrimp salad sandwich
Chinese Vegetables w/beef, 1 cup 6 ---> 2 Chicken & broccoli, 1 cup
Mussaman beef curry, 1 cup 19 ---> 7 Green chicken curry, 1 cup
Cobb salad, without dressing, 3 cups 10 ---> 2 Greek Salad, without dressing, 3 cups
At dinner
Macaroni & cheese mix, prepared 1 cup 9 ---> 6 Rice Mix, prepared, 1 cup
General Tso's checken, 1 cup 15 ---> 7 Chicken stir-fry w/garlic sauce, 1 cup
Flounder, fried, 1 fillet (6 oz) 12 ---> 7 Flounder, 1 fillet, grilled, w/lemon, 6 oz
Fried chicken breast w/skin, 1 small 11 ---> 3 Grilled, skinless boneless checken breast, small
Hamburger, large, fast food, 1 13 ---> 6 Hamburger, small, fast food, 1
beef enchiladas, 2 12 ---> 8 Chicken fajitas, 2
french fries, fast food, 1 large 10 ---> 4 Baked potato, 1 large w/ FF sour cream
For snacks/desserts
Pound cake, 1 slice 8 ---> 2 Angel food cake, 1/16" of a 10" tube
Potato chips, 1 oz 4 ---> 1 Popcorn, 94% fat free, 5 cups
Chocolate cake w/icing 12 ---> 1 Weight Watchers cake with icing, 1 cake
Chocolate candy bar, 1 7 ---> 2 WW snack bar, 1
Potato skins, bacon, cheese, sr cream 9 ---> 1 Vegetable crudites w/1/4 c FF ranch dressing
Latte, unsweetened, low-fat,1 grande 5 ---> 2 Cappuccino, unsweetened, fat free, 1 grande
Annnnd finally 0 and 1 POINTS value snacks
0 points
- 10 baby carrots
- 1 side salad (vegetables only) w/ 2 Tbsp fat free italian dressing
- 1/2 cup sugar free gelatin
- 1 hard-boiled egg (whites only)
- 1 small peach or orange
- 1 cup jicama
- 1 cup garden vegetable soup (WW recipe)
- 2 Tbsp fat-free black bean dip
1 point
- 1 slice Canadian-style Bacon
- 5 cups 94% fat free popcorn
- 1 slice fat-free cheese
- 1 small whole-wheat pita
- 2 squares graham crackers
- 1/2 cup cooked shrip
- 1/2 cup cooked oatmeal
- 1/2 cup light yogurt
- 1 4-inch pancake, made from mix
- 1 medium orange, apple, or pear
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