Meal and Recipe Ideas

Here is a list of food ideas that I’ve kept in rotation since I originally started Weight Watchers in 2000. I’ve updated the POINTS values on these recipes to reflect the new Turnaround Program Flex Points when I re-entered Weight Watchers in 2005.

 

DISCLAIMER: The recipes listed below have POINTS values to them of the specific brands that I buy according to the nutritional information provided or they are homemade recipes that I’ve figured the POINTS values for while making the dish. If they don’t match the POINTS values that are in the book or what you figure it to be, this is why. Additionally, the POINTS totals listed for each recipe is for a single serving, unless otherwise noted.

 

Breakfast | Lunch | Salads | Dinner | Side Dishes | Snacks | Thoughts

 

Breakfast

 

Muffin and Water Rice Krispies and Milk
Egg White Omelet with Vegetables French Toast
Waffles and Fruit Waffles, Egg, and Sausage
Strawberry Filled Crepes Banana Filled Crepes
Bagel with Butter Egg Sandwich

 

Muffin and Water  
1 WW Double Chocolate Chip Muffin 3
1 Bottle Poland Spring Water 0
Total 3
   
Rice Krispies and Milk  
1¼ Cup Rice Krispies Cereal 2
½ cup Lowfat Milk 1
Total 3
   
Egg White Omelet with Vegetables (my Mom's recipe)
¼ cup Egg Beaters (egg substitute) 1
1 Package frozen spinach (1 pound) 0
2 small sliced Strawberries (on the side) 0
Total 1
   
French Toast (My Mom’s recipe)  
2 slices Lite White Bread 1
2 tbsp. Lite Maple Syrup 1
½ cup Lowfat Milk 1
¼ cup Egg Beaters (egg substitute) 1
Total 4
   
Waffles and Fruit  
2 Low Fat Eggo Nutra-Grain Frozen Waffles 3
2 tbsp. Lite Maple Syrup 1
4 large sliced Strawberries (side) 1
Total 5
   
Waffles, Eggs and Sausage  
2 Low Fat Eggo Nutra-Grain Frozen Waffles 3
2 tbsp. Lite Maple Syrup 1
¼ cup Egg Beaters (scrambled) 1
1 Lite Jones Sausage 1 ½
Total 6 ½
   
Strawberry Filled Crepes with Lite Maple Syrup and Fresh Strawberries (My recipe)
2 square store bought Crepes (microwaveable) 2
4 Strawberries (2 chopped up and 2 sliced) 1
1 tbsp. Lite Maple Syrup (2 tbsp was too much) ½
Total 3 ½
   
Banana Filled Crepes with Lite Maple Syrup (My recipe)
2 square store bought Crepes (microwaveable) 2
1 Banana 1
1 tbsp. Lite Maple Syrup (2 tbsp was too much) ½
Total 3 ½
   
Bagel with Butter  
1 WW Bagel 2
1 tbsp. Breakstone Lightly Salted Butter 2
Total 4
   
Egg Sandwich  
1 WW Bagel 2
¼ cup Egg Beaters (egg substitute) 1
Total 3

 

Lunch
 

English Muffin Pizza English Muffin Pizza with Black Olives
Pasta with Barilla (Jarred) Sauce Pasta with Vodka Sauce
Honey Turkey Sandwich and Banana Peanut Butter & Jelly Sandwich and an Orange
Veggie Burger and Corn-on-the-Cob Hebrew National Reduced Fat Hot Dog with Corn
Grilled Cheese (2 sandwiches per serving) Chicken Patty Sandwich and a Banana
Pasta with Baby Spinach, Mushrooms & Grated Cheese Ravioli with Mushrooms and Grated Cheese
Pasta Salad Yam

 

English Muffin Pizza  
1 Weight Watchers English Muffin 1
Home-made Pizza Sauce (using Redpack) 0
1 Polly-o Part Skim Mozzarella String Cheese 2
Total 3
   
English Muffin Pizza with Black Olives  
1 Weight Watchers English Muffin 1
Homemade Pizza Sauce (using Redpack) 0
1 Polly-o Part Skim Mozzarella String Cheese 2
8 medium black olives 1
Total 4
   

Pasta with Barilla (Jarred) Sauce

  
1 Cup regular pasta 4
½ Cup Barilla Sauce (most varieties) 2
Total 6
   
Pasta with Vodka Sauce  
1 Cup regular pasta 4
½ Cup Homemade Vodka Sauce (using Redpack) 2
Total 6
   
Honey Turkey Sandwich and Banana  
2 oz. Boars Head Honey Maple Turkey Breast 1
2 slices Lite White Bread 1
1 sliced banana (on the side) 1
Total 3
   
Peanut Butter & Jelly Sandwich and an Orange  
1 tbsp. Low Fat (Chunky) Peanut Butter 2
1 tbsp. Low Sugar Smucker's Jelly 0
2 slices Lite White Bread 1
1 medium Orange (sliced) (on the side) 1
Total 4
   
Veggie Burger and Corn-on-the-Cob  
1 Dr. Praeger's California Veggie Burger 2
2 slices Lite White Bread 1
2 Green Giant small Corn Cobs 2
I Can't Believe Its Not Butter Spray 0
Total 5
   
Hebrew National Reduced Fat Hot Dog with Corn-on-the-Cob
1 Hebrew National Reduced Fat Hot Dog 3
1 slice Lite White Bread ½
2 Green Giant Small Corn Cobs 2
Total 5½
   
Grilled Cheese (2 sandwiches per serving)  
4 slices Lite White Bread 2
4 slices Kraft 2% Light American Cheese 4
I Can't Believe It's Not Butter Spray 0
Total 6
   
Chicken Patty Sandwich and a Banana  
1 Tyson Chicken Breast Patty 4
2 slices Lite White Bread 1
1 sliced Banana (on the side) 1
Total 6
   
Pasta with Baby Spinach, Mushrooms and Grated Cheese
1 cup Regular Pasta 4
Baby Spinach (semi-cooked) 0
Sliced Mushrooms (cooked) 0
2 tbsp. Grated Cheese 1
Total 5
   
Ravioli with Mushrooms and Grated Cheese  
12 Celentano Mini Ravioli 4
Sliced Mushrooms (cooked) 0
2 tbsp. Grated Cheese 1
Total 5
   
Pasta Salad  
1 cup Pasta 4
1 package Broccoli 0
8 Medium Black Olives 1
3 tbsp. Petite Diced Tomatoes with Balsamic
Vinegar, Basil & Olive Oil  		0 to ½
Oregano 0
Total 5 to 5 ½
   
Yam  
1 Yam 3
I Can’t Believe It’s Not Butter Lite Spray 0
Total 3

 

Salads (my way)

 

Salad with Bacon Bits and French Dressing Salad with Balsamic Vinegar and Gorgonzola Cheese
Salad with Balsamic Vinegar and Black Olives Salad with Wishbone Balsamic Vinegar Mist Spritzer
Caesar Salad  

 

Salad with Bacon Bits and French Dressing  
1 Handful Dole Just Lettuce 0
2 tbsp. Bacon Bits (imitation bacon) 1
2 tbsp. Wishbone French Dressing (regular - not light) 3
Total 4
   
Salad with Balsamic Vinegar and Gorgonzola Cheese
1 Handful Dole Just Lettuce 0
Pinch Ground Black Pepper 0
¼ Cup Balsamic Vinegar 0
2 tbsp. crumbled Gorgonzola Cheese 2
Total 2
   
Salad with Balsamic Vinegar and Black Olives  
1 Handful Dole Just Lettuce 0
Pinch Ground Black Pepper 0
¼ Cup Balsamic Vinegar 0
8 medium Black Olives 1
Total 1
   
Salad with Wishbone Balsamic Vinegar Mist Spritzer
1 Handful Dole Just Lettuce 0
Pinch Ground Black Pepper 0
Wishbone Balsamic Vinegar Mist Spritzer 0
Total 0
   
Caesar Salad  
1 handful Dole Just Lettuce 0
2 tbsp. Ken’s Lite Creamy Caesar Dressing 2
1 ½ tbsp. Bacon Bits 1
1 tbsp. Grated Cheese ½
Total 3½

 

Dinner

 

Lean Steak with Corn and Baby Carrots "Fried" Flounder with Vegetables
Sesame Seeds & Soy Chicken Cheese Quesadillas
Lemon-Soy Chicken with Rice Lean Steak with Wine & Nut Sauce and Rice
Chicken with Artichoke Hearts and White Rice Chicken Saltimbocca
Lean Steak with Dijon Mustard & White Rice Hillshire Farms Lite Polska Kielbasa & Potatoes
“Fried” Chicken Cutlets & Green Beans Hamburgers & Fries
Buffalo Wings with Hot Sauce Pasta with Roasted Garlic
Chicken Cutlet Parmagiana (No Pasta) Chicken Cutlet Parmagiana (with Pasta)
Spaghetti with Grated Cheese Honey Mustard Chicken with Rice and Baby Carrots
Hillshire Farms Lite Kielbasa with Baked Beans Hotdog & Bean Casserole
Cashew Chicken & White Rice Baked Ziti with Meat
Baked Ziti (Meatless) Baked Ziti (Vegetable)
Zucchini & Macaroni Meatloaf, Potatoes and Vegetables
Meatballs & Pasta Pasta with Baby Spinach, Mushrooms & Grated Cheese
Chicken Shoemaker Ravioli with Mushrooms and Grated Cheese
Pork Spare Ribs with Corn on the Cob and Veggies  

 

Lean Steak with Corn on the Cob and Baby Carrots (My recipe)
4 oz. Lean Steak with A1 Steak Sauce 5
2 Green Giant Small Corn Cobs 2
I Can’t Believe It’s Not Butter Spray 0
Frozen Baby Carrots 0
Total 7
   
”Fried” Flounder with Vegetables (My recipe)  
6 oz. Fresh Flounder 4
Spray Oil 0
1/3 cup 4C’s Italian Bread Crumbs 2
¼ cup Egg Beaters 1
Vegetables (canned Green Beans or frozen Spinach) 0
Total 7
   
Sesame Seeds & Soy Sauce Chicken (My recipe)  
3 oz. Thin Sliced Chicken Cutlets 3
Soy Sauce (not measured) 0
1 Mission Low Fat Tortilla 1
1 tbsp. Sesame Seeds 1
1 cup White Rice 4
Vegetables (Green Beans or Spinach) 0
Total 9
   
Cheese Quesadilla with Reduced Fat Sour Cream (My recipe)
2 Mission Low Fat Tortillas 2
Spray Oil 0
½ cup Kraft 2% Colby/Monterey Cheese shredded 4
2 tbsp. Reduced Fat Sour Cream 1
Total 7
   
Lemon Juice/Tarragon/Soy Sauce/Garlic Chicken with White Rice (My Mom’s recipe)
5 oz. Perdue Chicken Breast with Skin 5
Lemon Juice (not measured) 0
Soy Sauce (not measured) 0
Tarragon (spices) 0
1 cup White Rice 4
Frozen Baby Carrots 0
Total 9
   
Lean Steak with Wine/Pistachios/Sunflower Seeds and White Rice (recipe from NY Newsday)
4 oz. Steak 5
½ cup Wine with Nuts Sauce
(Dry Red Wine, Pistachios, Sunflower Seeds, Shallots, Parsley, Black Pepper, Olive Oil and Beef Stock)		 2
1 cup White Rice 4 4
Total 11
   
Chicken with Artichoke Hearts and White Rice (WW eTools)
4 oz. Thin Sliced Chicken (lightly dredged in flour) 4
2 cans Rienzi Artichoke Hearts 0
Spray Oil 0
6 tbsp. Lemon Juice 0
½ cup College Inn Fat Free Chicken Broth 0
¼ cup White Wine (small splash on chicken) 0
1 cup White Rice 4
Baby Carrots 0
Total 8
   
Chicken Saltimbocca (from Food Network Everyday Italian’s Giada De Laurentiis )
5 oz. Thin Sliced Chicken Cutlets 5
1 Frozen Spinach (semi-cooked) 0
2 Thin Slices Prosciutto 1
2 tbsp. Grated Cheese 1
2/3 Chicken Broth 0
2 tbsp. Lemon Juice 0
Spray Oil 0
Side of Spinach 0
1 cup White Rice 4
Total 11
Lean Steak with Grey Poupon Dijon Mustard & White Rice
4 oz. Lean Steak 5
1 cup White Rice 4
Grey Poupon Dijon Mustard 0
Vegetables (Spinach or Baby Carrots) 0
Total 9
Hillshire Farms Lite Polska Kielbasa & Potatoes
4 oz. Lite Kielbasa 6
2 small baked Red Potatoes 2
2 tbsp. Reduced Fat Sour Cream 1
Vegetables 0
Total 9
“Fried” Chicken Cutlets & Green Beans
6 oz. Thin Sliced Chicken Cutlets 6 6
¼ cup Egg Beaters 1
1/3 cup Bread Crumbs 2
Ketchup (to dip the chicken in) 0
Green Beans 0
Total 9
Hamburgers & Fries
1 cooked 85% Lean Ground Round Beef (3 oz.) 5
1 Low Fat Hamburger Bun (2 slices of Lite White) 1
12 pieces of Alexia Potatoes 2
Spray Oil 0
1 small Green Giant Corn Cob 1
Ketchup (on hamburger) 0
Total 9
Buffalo Wings with Hot Sauce
5 oz. Perdue Wingettes Chicken Wings 5 (after Skin and Bones removed) 5
½ cup Homemade Hot Sauce 4 (1/8 Melted Butter, ¼ Rice Wine Vinegar & ½ cup Hot Sauce) 4
20 Celery Stalks 0
Total 9
Pasta with Roasted Garlic
1 whole head of roasted Garlic 0
1 tbsp. Oil to coat Garlic 3
2 cups Regular Pasta 8
1 tbsp. Oil (for Pasta) (can be omitted) 3
Total 14 (11 without oil)
Chicken Cutlet Parmagiana (No Pasta)
4 oz. Thin Sliced Chicken Cutlet 4
¼ cup Egg Beaters 1
1/3 cup Bread Crumbs 2
Spray Oil 0
Homemade Sauce using Redpack 0
1 Polly-O Part Skim Mozzarella String Cheese 2
Total 9
Chicken Cutlet Parmagiana with Pasta
4 oz. Thin Sliced Chicken Cutlet 4
¼ cup Egg Beaters 1
1/3 cup Bread Crumbs 2
Spray Oil 0
Homemade Sauce using Redpack 0
1 Polly-O Part Skim Mozzarella String Cheese 2
1 cup Regular Pasta 4
Total 13
Spaghetti with Grated Cheese
2 cups Regular Spaghetti 8
4 tbsp. Grated Cheese (I like a lot) 2
Total 10
Crusted Honey Mustard Chicken with White Rice and Baby Carrots (WW eTools)
4 oz. Thin Sliced Chicken Cutlets (Coated with Lite Honey Mustard and Corn Flake Crumbs) 7
1 cup White Rice 4
Baby Carrots 0
Total 11 11
Hillshire Farms Lite Kielbasa with Bush’s Baked Beans
4 oz. Lite Kielbasa 6
1 cup Bush’s Baked Beans Original 4 4
Total 10
Hebrew National Reduced Fat Hotdog & Bean Casserole
2 Hebrew National Reduced Fat Hotdogs 6
1 cup Bush’s Baked Beans Original 4
Total 10
Cashew Chicken & White Rice (WW eTools)
4 oz. Cashew Chicken with Chinese Veggies 6
1 cup White Rice 4
Total 10
Baked Ziti with Meat
1 cup Regular Pasta 4
Homemade Sauce using Redpack 0
2 oz. 95% Lean Ground Beef 2
2 Polly-O Part Skim Mozzarella String Cheese 4
Total 10
Baked Ziti (Meatless)
1 cup Regular Pasta 4
Homemade Sauce using Redpack 0
2 Polly-O Part Skim Mozzarella String Cheese 4
Total 8
Baked Ziti (Vegetable)
1 cup Regular Pasta 4
Homemade Sauce using Redpack 0
Chopped Broccoli, Mushrooms, Spinach 0
2 Polly-O Part Skim Mozzarella String Cheese 4
Total 8
Zucchini & Macaroni
2 large Zucchini 0
Spray Oil 0
2 cups Regular Pasta 6
Chopped Jar Garlic 0
Oregano 0
Salt (I like a lot on this dish) 0
Total 6
Meatloaf, Potatoes and Vegetables (My Mom’s recipe)
12 oz. cooked 85% Lean Ground Round (8 slices) 19
3 slices Lite White Bread 1½
Chopped Sautéed Onions 0
¼ Egg Beaters 1
Ground Pepper 0
Total for recipe (about 3 pts per slice) 21½
1 can Fat Free Franco American Chicken Gravy 0
Gravy Master (not measured) 0
Total 0
1 slice Meatloaf 3
1 medium baked Red Potato 1
Vegetables (Green Beans or Baby Carrots) 0
¼ cup Gravy 0
Total 4
Meatballs & Pasta (My Mom’s recipe)
12 oz. cooked 85% Lean Ground Round (26 balls) 19
1/3 cup bread crumbs 2
2 tbsp. Grated Cheese 2
¼ cup Egg Beaters 1
½ cup Lowfat Milk 2
¼ cup Water 0
Italian Parsley 0
Chopped Garlic 0
Total (for all meatballs) 26 (1 POINTS per meatball)
2 cups Pasta 8
2 Meatballs 2
Homemade Sauce using Redpack 0
Total 10
Pasta with Baby Spinach, Mushrooms and Grated Cheese
1 cup Regular Pasta 4
Baby Spinach (semi-cooked) 0
Sliced Mushrooms (cooked) 0
2 tbsp. Grated Cheese 1
Total 5
   
   
   
Chicken Shoemaker (from NY Newsday)  
4 oz. Chicken Breast (cubed) lightly floured 4
Spray Oil 0
Sliced Mushrooms, Cauliflower and Broccoli Florets Diced Green, Yellow and Red Peppers 0
Halved Canned Artichoke Hearts 0
1 cup White Rice 4 4
Total 8
   
Ravioli with Mushrooms and Grated Cheese  
18 Celentano Mini Ravioli 6
Sliced Mushrooms (cooked) 0
2 tbsp. Grated Cheese 1
Total 7
   
Pork Spare Ribs with Corn on the Cob and Veggies
2 Pork Spare Ribs cooked plain 4
4 tbsp. Cattleman’s Honey BBQ Sauce 4
2 Green Giant Corn on the Cob 2
Veggies 0
Total 10
   

 

 

Side Dishes

 

1 ½ cups Frozen Baby Carrots 0
   
1 cup Frozen Chopped Spinach 0
   
1 cup Frozen Chopped Broccoli 0
   
1 can Rienzi Artichoke Hearts 0
   
2 Green Giant Corn Cobs 2
   
1 bag Fresh Spinach with fresh Garlic 0
   
2 Golden Potato Blintzes 4
   
1 cup White Rice 4
   
1 slice Lite Texas Garlic Toast 3
   
1 cup Fresh Cauliflower (cooked) 0
   
1 cup cooked Yam 3
   
Brown Rice with Pine Nuts  
1 Cup Cooked Brown Rice 4
1½ tsp. Oil 1½
2 tbsp. Pine Nuts 2
Total 7½

 

Mid-Day and Nighttime Snacks

 

1 WW Cookies & Cream Ice Cream Bars 2
   
1 WW Toffee Ice Cream Pops 2
   
1 WW Double Fudge Cake with Fat Free Cool Whip 3
   
1 WW Cookie Dough with Fat Free Cool Whip 3
   

1 WW Chocolate Mousse

 3
   
1 WW Honey Mustard Pretzel Chips 2
   
1 WW Original Pretzel Chips 2
   
1 cup Ralph’s Water Italian Ices 2
   
1 cup Marino’s Chocolate Italian Ice 2
   
1  100 Calorie Pack Doritos 3
   
1  100 Calorie Pack Cheetos 2
   
1  100 Calorie Pack Fudge Stripes 2
   
20 Celery Sticks & ¼ cup Homemade Hot Sauce 2
   
3 tbsp Fat Free Cool Whip, 2 large Strawberries, 2 tbsp Lite Hershey’s Chocolate Syrup 2 small Maraschino Cherries and 1 sliced Banana 2
   
1 can Rienzi Artichoke Hearts grilled 0
   
1 sliced banana 1
   
1 sliced orange 1
   
1 package South Beach Diet Oatmeal Chocolate Chip Cookies 2
   
1 cup Fruit (Cantaloupe, Strawberries, Red Grapes, Honeydew or Pineapple) 1 or 2, depending on the fruit
   
1 bowl of Rice Krispies and Lowfat Milk 3
   
1 board Matzo with 1 tbsp. I Can’t Believe It’s Not Butter 4
   
1 Frozen Soft Pretzel (microwavable) 3
   
24 Tostitos Mini Chips and 3 tbsp. Ortega Mild Salsa 3
   
1 package Kellogg’s Vanilla Multi Grain Wafers 2
   
24 Tostitos Bite Size & Ortega Mild Salsa 3
   
4 Miss Meringue Classiques
(Mint Chocolate Chip, Vanilla, Chocolate Chip, Triple Chocolate Chip, Dulce de Leche Artisan, Cappuccino and Rainbow)		 2

 

My Thoughts on my Food Ideas

 

* I count the Strawberries for 0 since a whole 1 ½ cup of Strawberries is 1 point, so only 2 small ones should equate to 0 points. If I use about 4 large Strawberries, then I count it for 1 point.

 

* I’m a simple salad person. I like my salads with “Just Lettuce and Dressing”. I don’t usually like the Fat Free, Lite or even Reduced Calorie Salad Dressings, I prefer the regular ones.

 

* I’m not a fan of Fat Free Sour Cream, so I used Reduced Fat.

 

* I don’t like the 97% Fat Free Hebrew National Hotdogs, I prefer the Reduced Fat ones.

 

* I’m not a fan of Whole Wheat Pasta, so I use Regular Pasta.

 

* I don’t like Whole Wheat Bread, so I use Lite White Bread instead.

 

* I’m a very basic Chicken, Steak and Pasta chick, so I don’t have recipes for Pork, Lamb or any other type of meat

 

* I’ll have 1 cup of Pasta for lunch, but 2 cups of Pasta for dinner.

 

More Meal and Recipe Ideas will be added once I figure out the POINTS value for them.
 

 

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