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Monday, 15 February 2016

A Weight Watchers Diet Food Plan Using Pro Points



Would you like to lose a decent amount of weight within three months? Are you going away on holiday and need to look your best in the new swimwear you have bought?

Well, why not try the Weight Watchers Diet using pro points.

Apparently, Weight Watchers have now changed to a new plan, which is using Smart Points, but I am going to try their new way next time. For now, I want to talk about the diet food I have set up for myself from their pro points plan and their own foods.


I have worked out a plan using the Weight Watchers diet pro points. At present, I am allowed 29 pro points per day and 49 pro points to use as an extra treat over the weekend. I have been on this diet for three days and so far I have lost 2 pounds. I know it isn't a lot, but I am hoping by the end of the week it will be more.

Here is what I have been eating:

Food Plan     

Breakfast: 
1 banana 0 propoint (all fruit is free of points)
1 weight watchers strawberry yogurt 1 propoint Total: 1 pro point
or 1 wholemeal toast is 2 pro points (weight watchers bread toasted is 1 pro point)
Or just have fruit for breakfast consisting of 1 banana, a handful of grapes, tangerine all 0 pro points
1 boiled or poached egg 2 pro points

Lunch:
Weight Watchers tomato soup 2 pro points (or chicken soup 2 pro points and 1 slice of weight watchers bread 1 pro point (or have 1 slice of brown wholemeal bread 2 pro points)

Tea or coffee using sweetener is 0 but a bit of skimmed milk a table spoon full is 1 pro point. Half a pint of semi skimmed milk throughout the day is calculated at 4 pro points)

Snack: Grapes or an apple is 0 pro points

Dinner: 
1 Haddock fillet 2 pro points
Peas 0 pro points (all vegetables are free of pro points)
Tomatoes and lettuce 0 pro points (all salads are free of pro points)
or have a weight watchers meal with salad such as 
Chicken Hot Pot 6 pro points

Here is a list of foods in pro points:


  • Apple juice, 1 glass 100ml: 1
  • Avocado, ½ a medium 78g one: 4
  • Bacon, 1 lean rasher: 1, 1 rasher, streaky: 2
  • Bagel, plain 80g: 6
  • Barbecue sauce, 2tbsp: 1
  • Beans (butter, black-eyed, borlotti, broad, cannellini, flageolet, haricot, kidney, soya), cooked or canned, 1 heaped tbsp: 1
  • Beef, braising steak, 100g: 3
  • Beef burger, 1 standard 56g: 4
  • Beef mince, 140g: 8
  • Beef roast, 1 medium slice: 3
  • Biscuit, 1 chocolate digestive: 2
  • Bran flakes, 1 medium bowl, 30g: 3
  • Brazil nuts (two): 1
  • Bread: 1 slice wholemeal/white, granary: 2,
  • Bread ½ baguette: 10
  • Butter: 2 tsp: 2 half-fat, 2 tsp: 1
  • Cheese: Camembert/goats/mozzarella 40g: 3
  • Cheese Cheddar, 40g: 5
  • Cheese Cream, full-fat,/marscapone 40g: 5
  • Chicken: breast, 1 raw skinless, 165g: 4 drumstick, 1 raw skinless, 160: 1 roast, 1 medium slice: 1
  • Cider, ½ pint, dry or sweet: 4
  • Cod, 1 raw medium fillet, 90g: 2
  • Coffee: 0
  • Cola: regular, 330ml can: 4 diet: 0
  • Coleslaw: 1 tbsp: 3 reduced-calorie, 1 tbsp: 1
  • Cooking spray, low-fat four sprays: 1
  • Cornflakes, 1 medium bowl 30g: 3
  • Couscous, 1 portion cooked 150g: 4
  • Cranberry juice, 1 glass 100ml: 2
  • Cream: double, 1 tbsp: 2 half-fat/single 1 tbsp: 1
  • Custard: 1 small pot 150g: 4 low-fat, 1 small pot, 150g: 3
  • Doughnut, 1 jam or ring: 6
  • Drinking chocolate, 1 tbsp: 2
  • Egg: 1 medium: 2
  • Fish finger, grilled: 2
  • Fromage frais: low fat fruit 125g: 3
  • Fruit squash, sugar-free: 0
  • Haddock fillet, 120g: 2
  • Ham, Parma, 2 thin slices: 2
  • Hazelnuts, 10: 2
  • Ice cream, low-fat,1 scoop: 2
  • Jaffa cake: 1
  • Jam: 1 heaped tsp: 1
  • Jelly, ready-to-eat 125g pot: 3
  • Lamb: lean leg steak, 100g: 5
  • Lamb chump chop, 130g: 8
  • Lamb roast, 1 lean 30g slice: 2
  • Lasagne sheet: 2
  • Margarine, any sort, 1 tsp: 1
  • Marmalade: 2 heaped tsp: 3 reduced-sugar, 2 heaped tsp: 2
  • Mayonnaise: 1 tbsp: 3
  • Mayo low-fat 1 tbsp: 1
  • Milk: semi-skimmed, 284ml/½ pt: 4
  • Milk skimmed: 3
  • Milk whole: 5
  • Milk soya, unsweetened: 2
  • Muesli, medium 50g bowl: 5
  • Mushrooms, creamed 213g can: 5
  • Noodles: egg, 150g: 3
  • Oatcake: 2
  • Oats, 30g dry: 3
  • Oil, (olive, sesame, sunflower or vegetable) 1 tsp: 1
  • Orange juice, unsweetened, 100ml glass: 1
  • Passata: 0
  • Pasta, white, 150g: 4 wholemeal, 150g: 5
  • Peanut butter, 15g: 3
  • Peas (fresh, frozen or canned) 1 heaped tbsp: 1
  • Pesto sauce, 1 tbsp: 2
  • Popcorn, air-popped 25g: 4
  • Pork: roast, 1 lean 35g slice: 2
  • Pork mince, raw weight 140g: 6
  • Potato salad, 1 tbsp: 2
  • Potatoes: baked, pre-cooked weight 150g: 3
  • Potatoes boiled, 150g: 3
  • Potatoes mashed, 120g: 2
  • Potatoes roasted in lard or oil, 100g: 4
  • Potatoes sweet, 150g: 4
  • Prawns, king, cooked weight 100g: 3
  • Quorn: burger 50g: 2
  • Raisins, 1 heaped tbsp: 2
  • Rice pudding, ½ 215g can: 5
  • Rice: brown, boiled, 150g: 6
  • Rice: white, easy-cook, 150g: 6
  • Salad cream light, 20g: 1
  • Salami, thin slice: 1
  • Salmon, tinned pink, 106g: 4
  • Salmon fillet, raw weight 130g: 6
  • Sardines: in brine,
  • Sardines120g: 5
  • Sardines in oil, drained 120g: 7
  • Sausage, pork, 40g: 3 reduced-fat pork, 40g: 2
  • Scampi, in breadcrumbs, 100g: 7
  • Taramasalata, 1 tbsp: 4
  • Tofu, regular or smoked, 50g: 1
  • Tomato juice, 100ml glass: 0
  • Tuna: in brine/spring water, 70g:
  • Tuna: 2 Medium steak, 140g: 5
  • Turkey: mince, 140g: 5
  • Turkey: roasted, 2 medium slices (no skin): 2
  • Wine: red/rose/dry white, 175ml glass: 4
  • Yoghurt: Greek, plain 150g: 5
  • Yoghurt: Soya, plain, 150g: 3
  • Yoghurt: low-fat plain, 150g: 2
  • Yorkshire pudding:  = 1

Zero Pro Points Value

Diet fizzy drinks
Soda water
Low calorie tonic water
Sugar free fruit squash
Tea
Coffee



Sugar free jelly
Black coffee with an artificial sweetener
Sugar free fruit squash drink
Capers
Curry Powder
Garlic
Ginger, fresh or ground
All herbs and spices – fresh or dried
Lemon
Low fat cooking spray
Mint Sauce
Mustard
Soy sauce
Tabasco sauce
Thai fish sauce
Fat or oil free salad dressing
Vinegar



Thanks for reading



Copyright 2016 Denise Larkin. All Rights Reserved.

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