Girls, this is the Weight Watchers diet. First you have to drink 8 glasses of water a
day.
The deal is that you must study really hard for your next exam or this diet will not
work!!
The underline words have a link to the recipes in how to make some dishes.
MONDAY
It’s a protein-packed day, with turkey breast for lunch and sushi for dinner. You’ll also get
a good dose of dairy and plenty of fruits and vegetables at breakfast and throughout the
day.
Day 1
Food PointsPlus values total used | 36
Morning – combine all in a bowl
Subtotal PointsPlus™ values | 6
Ingredients
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1 cup(s) nonfat, plain Greek yogurt | 3 PointsPlus values
3/4 cup(s) Kashi Heart to Heart Cereal (Honey Toasted Oats) | 3 PointsPlus values
1 1/2 cup(s) sliced strawberries | 0 PointsPlus values
Midday – turkey on light wheat with mayo, lettuce and tomato; chips and salsa; apple
Subtotal PointsPlus™ values | 8
Ingredients
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2 slice(s) light whole wheat bread | 2 PointsPlus values
3 oz turkey breast lunch meat (3 1/2-inch square) | 2 PointsPlus values
2 tsp reduced-calorie mayonnaise | 1 PointsPlus value
3 slice(s) tomato(es) | 0 PointsPlus values
3 lettuce leaves | 0 PointsPlus values
1 medium apple(s) | 0 PointsPlus values
12 item(s) baked low-fat tortilla chips | 3 PointsPlus values
1/4 cup(s) salsa | 0 PointsPlus values
Evening – sushi; salad with dressing on the side; edamame
Subtotal PointsPlus™ values | 14
Ingredients
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6 piece(s) spicy tuna roll (2-in diameter, 1-in thick) | 7 PointsPlus values
4 large piece(s) california roll sushi | 4 PointsPlus values
2 cup(s) mixed baby greens | 0 PointsPlus values
2 tsp sesame ginger dressing | 1 PointsPlus value
1 cup(s) edamame (in pods) | 2 PointsPlus values
Anytime – muffin with topping; popcorn; latte
Subtotal PointsPlus™ values | 8
Ingredients
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


1 small Vita Muffin Chocolate Muffin | 2 PointsPlus values
2 Tbsp lite whipped topping | 0 PointsPlus values
3 cup(s) light microwave-popped popcorn | 2 PointsPlus values
1 tall Tazo Chai Tea Latte, made with nonfat milk | 4 PointsPlus values
TUESDAY
Today, it’s a very hearty breakfast. At lunch you’ll get a lot of veggies, and grilled chicken
that will see you through to dinner.
Day 2
Food PointsPlus values total used | 36
Morning – egg whites scrambled with veggies and cheese; toasted English muffin
with jelly; turkey bacon
Subtotal PointsPlus™ values | 8
Ingredients
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


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3 large egg white(s) | 1 PointsPlus value
1/4 cup(s) mushroom(s) | 0 PointsPlus values
1/4 cup(s) cooked broccoli | 0 PointsPlus values
2 Tbsp low-fat shredded cheddar cheese | 1 PointsPlus value
1 item light English muffin | 3 PointsPlus values
1 Tbsp jelly | 1 PointsPlus value
3 slice(s) cooked crisp turkey bacon | 2 PointsPlus values
Midday – grilled chicken salad; chips and dip
Subtotal PointsPlus™ values | 9
Ingredients
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3 cup(s) romaine lettuce | 0 PointsPlus values
3 oz grilled chicken breast | 3 PointsPlus values
1/2 cup(s) cherry tomato(es) | 0 PointsPlus values
1/2 cup(s) cucumber(s) | 0 PointsPlus values
1/4 cup(s) shredded carrots | 0 PointsPlus values
2 Tbsp low-fat vinaigrette | 1 PointsPlus value
12 item(s) baked low-fat tortilla chips | 3 PointsPlus values
2 Tbsp light ranch dip | 2 PointsPlus values
Evening – made at home or Chinese takeout
Subtotal PointsPlus™ values | 12
Ingredients
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

1 cup(s) stir-fry shrimp with garlic sauce | 7 PointsPlus values
1 cup(s) cooked brown rice | 5 PointsPlus values
1 cup(s) steamed vegetables | 0 PointsPlus values
Anytime – apple with PB; yogurt with pineapple and granola
Subtotal PointsPlus™ values | 7
Ingredients
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1 medium apple(s) | 0 PointsPlus values
2 1/2 tsp creamy peanut butter | 2 PointsPlus values
1 cup(s) nonfat, plain Greek yogurt | 3 PointsPlus values
3/4 cup(s) pineapple | 0 PointsPlus values

3 Tbsp low-fat ready-to-eat granola cereal | 2 PointsPlus values
WEDNESDAY
It’s wing night! And southern-style greens will go great with your wings. Get an extra
boost with a snack of creamy peanut butter, after your turkey sandwich lunch.
Day 3
Food PointsPlus values total used | 39
Morning
Subtotal PointsPlus™ values | 7
Ingredients
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

1 cup(s) Kashi GoLean Crunch Cereal | 5 PointsPlus values
1 cup(s) fat-free skim milk | 2 PointsPlus values
1/2 large banana(s) | 0 PointsPlus values
Midday – turkey sandwich on toasted English muffin; soup
Subtotal PointsPlus™ values | 8
Ingredients
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


1 item light English muffin | 3 PointsPlus values
3 oz turkey breast lunch meat (3 1/2-inch square) | 2 PointsPlus values
3 slice(s) tomato(es) | 0 PointsPlus values
3 large lettuce leaves | 0 PointsPlus values
1 cup(s) Progresso Vegetable Classic Minestrone Soup | 3 PointsPlus values
Evening – wings; collards made with oil; potato
Subtotal PointsPlus™ values | 14
Ingredients
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4 item(s) cooked chicken wings, with bone | 10 PointsPlus values
1 cup(s) cooked chopped collards | 0 PointsPlus values
1 tsp olive oil (for cooking collards)| 1 PointsPlus value
1 medium baked sweet potato | 3 PointsPlus values
Anytime – yogurt with peanut butter; popcorn; granola bar
Subtotal PointsPlus™ values | 10
Ingredients
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


1 cup(s) nonfat, plain Greek yogurt | 3 PointsPlus values
2 1/2 tsp creamy peanut butter | 2 PointsPlus values
3 cup(s) light microwave-popped popcorn | 2 PointsPlus values
1 item(s) reduced-calorie granola bar | 3 PointsPlus values
THURSDAY
One bite from today’s grilled cheese sandwich lunch and you’ll be back in touch with your
inner child. In case of snack attack, reach for a high-fiber chocolate muffin and some lowfat tortilla chips. Then savor the stir-fried goodness of shrimp mixed with brown rice and
broccoli for an Asian-style dinner.
Day 4
Food PointsPlus values total used | 35
Morning – combine all in a bowl
Subtotal PointsPlus™ values | 6
Ingredients
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

1 cup(s) nonfat, plain Greek yogurt | 3 PointsPlus values
3/4 cup(s) Kashi Heart to Heart Cereal (Honey Toasted Oats) | 3 PointsPlus values
1 1/2 cup(s) sliced strawberries | 0 PointsPlus values
Midday – grilled cheese with tomato on whole wheat; soup; apple
Subtotal PointsPlus™ values | 9
Ingredients
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2 slice(s) light whole wheat bread | 2 PointsPlus values
2 oz low-fat Swiss cheese | 4 PointsPlus values
2 slice(s) tomato(es) | 0 PointsPlus values
1 cup(s) Progresso Reduced-Sodium Chicken & Wild Rice Soup | 3 PointsPlus values
1 medium apple(s) | 0 PointsPlus values
Evening – shrimp grilled with oil, salt and pepper; stir-fried broccoli with garlic;
brown rice
Subtotal PointsPlus™ values | 9
Ingredients
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


5 oz cooked shrimp | 3 PointsPlus values
1 tsp olive oil | 1 PointsPlus value
1 cup(s) cooked brown rice | 5 PointsPlus values
1 cup(s) cooked broccoli | 0 PointsPlus values
Anytime – muffin with topping; chips and dip; latte
Subtotal PointsPlus™ values | 11
Ingredients
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1 small VitaMuffin Chocolate Muffin | 2 PointsPlus values
2 Tbsp lite whipped topping | 0 PointsPlus values
12 item(s) baked low-fat tortilla chips | 3 PointsPlus values
2 Tbsp light Ranch dressing | 2 PointsPlus values
1 tall Tazo Chai Tea Latte, made with nonfat milk | 4 PointsPlus values
FRIDAY
Today, we’re taking lunch south of the border with a mean, lean chicken burrito, and you’ll
get there via a full, varied breakfast. Dinner keeps the lean meat theme going with turkey
and delicious sides.
Day 5
Food PointsPlus values total used | 34
Morning - egg whites scrambled with veggies and cheese; toasted English muffin
with jelly; turkey bacon
Subtotal PointsPlus™ values | 8
Ingredients
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





3 large egg white(s)| 1 PointsPlus value
1/4 cup(s) mushroom(s) | 0 PointsPlus values
1/4 cup(s) cooked broccoli | 0 PointsPlus values
2 Tbsp low-fat shredded cheddar cheese | 1 PointsPlus value
1 item light English muffin| 3 PointsPlus values
1 Tbsp jelly | 1 PointsPlus value
3 slice(s) cooked crisp turkey bacon | 2 PointsPlus values
Midday – chicken burrito
Subtotal PointsPlus™ values | 9
Ingredients
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1 large chicken burrito, with cheese | 8 PointsPlus values
2 cup(s) mixed greens | 0 PointsPlus values
1/4 cup(s) shredded carrots | 0 PointsPlus values
1/2 cup(s) cherry tomato(es) | 0 PointsPlus values
2 Tbsp low-fat vinaigrette | 1 PointsPlus value
Evening – turkey, baked sweet potato, greens
Subtotal PointsPlus™ values | 9
Ingredients
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5 oz cooked turkey thigh and drumstick | 5 PointsPlus values
1 medium baked sweet potato | 3 PointsPlus values
1 cup(s) cooked collard greens | 0 PointsPlus values
1 tsp olive oil (for cooking collards) | 1 PointsPlus value
Anytime – yogurt with pineapple and granola; granola bar
Subtotal PointsPlus™ values | 8
Ingredients
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


1 cup(s) nonfat, plain Greek yogurt | 3 PointsPlus values
3/4 cup(s) pineapple | 0 PointsPlus values
3 Tbsp low-fat ready-to-eat granola cereal | 2 PointsPlus values
1 item(s) reduced-calorie granola bar | 3 PointsPlus values
SATURDAY
What better way to spend a Saturday than taking a tasty tour of the world, with Mexican
for breakfast, Italian for lunch and Thai for dinner. When it’s time for a little pick-me-up,
crunch into an apple and some celery with peanut butter.
Day 6
Food PointsPlus values total used | 35
Morning – Chicken and egg breakfast burrito
Subtotal PointsPlus™ values | 8
Ingredients
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3 large egg white(s) | 1 PointsPlus value
3/4 cup(s) cooked, chopped chicken breast | 4 PointsPlus values
1/2 cup(s) sliced mushroom(s) | 0 PointsPlus values
2 Tbsp low-fat shredded cheddar cheese | 1 PointsPlus values
1 medium whole wheat tortilla(s) | 2 PointsPlus values
Midday – the burger is our recipe
Subtotal PointsPlus™ values | 10
Ingredients
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
1 cup(s) Progresso Reduced-Sodium Minestrone Soup | 3 PointsPlus values
1 item Italian Turkey Burger | 7 PointsPlus values
Evening – the stir-fry is our recipe
Subtotal PointsPlus™ values | 9
Ingredients
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
1 serving Thai Chicken Stir-Fry | 4 PointsPlus values
1 cup(s) cooked brown rice | 5 PointsPlus values
Anytime – apple with PB; celery with ranch; latte
Subtotal PointsPlus™ values | 8
Ingredients
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1 medium apple(s) | 0 PointsPlus values
2 1/2 tsp creamy peanut butter | 2 PointsPlus values
1 cup(s) celery | 0 PointsPlus values
2 Tbsp light Ranch dressing | 2 PointsPlus values
1 tall Tazo Chai Tea Latte, made with nonfat milk | 4 PointsPlus values
SUNDAY
Fruit is the name of the game for this Sunday breakfast. Lunch mixes it up with a tossed
salad and quesadilla, while dinner is classic Chinese. There’s also a special treat to get
you ready for the work-week: A fudgy ice cream bar.
Day 7
Food PointsPlus values total used | 31
Morning – veggie omelet; mixed fruit salad
Subtotal PointsPlus™ values | 4
Ingredients
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

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1 large egg | 2 PointsPlus values
3 large egg whites| 1 PointsPlus value
1/2 cup chopped mixed vegetables | 0 PointsPlus values
1 1/2 cup(s) sliced strawberries | 0 PointsPlus values
1 cup(s) cubed honeydew melon | 0 PointsPlus values
Midday – quesadilla and salad
Subtotal PointsPlus™ values | 10
Ingredients
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1 serving Chicken and Cheese Quesadilla | 9 PointsPlus values
2 cup(s) mixed greens | 0 PointsPlus values
1/2 cup(s) grape tomatoes | 0 PointsPlus values
1/2 cup(s) shredded carrots | 0 PointsPlus values
1/4 cup(s) chopped celery | 0 PointsPlus values
2 Tbsp low-fat vinaigrette | 1 PointsPlus value
Evening – at home or take-out
Subtotal PointsPlus™ values | 12
Ingredients
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

1 cup(s) stir-fry shrimp with garlic sauce | 7 PointsPlus values
1 cup(s) cooked brown rice | 5 PointsPlus values
1 cup(s) steamed broccoli | 0 PointsPlus values
Anytime
Subtotal PointsPlus™ values | 5
Ingredients
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

3 cup(s) light microwave-popped popcorn | 2 PointsPlus values
1 Weight Watchers Giant Fudge Bar | 3 PointsPlus values
1 medium apple(s) | 0 PointsPlus values