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Weight Watchers Sample Menu |
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| Flex | Day 1 | Day 2 | Day 3 |
| Breakfast | Bagel with Cream Cheese and Banana (5)
1 Tbsp cream cheese
1 small bagel(s), any flavor sliced and toasted
1/2 large banana |
Bacon and Cheese on English Muffin (7)
1 slice cooked bacon, cut in half
2 oz low-fat cheddar, shredded
1 toasted wheat english muffin
1 cup orange juice |
Cereal with Raisins and Milk (7)
1 cup Whole Grain Total Cereal
2 Tbsp golden seedless raisins
12 average almonds chopped
1 cup 1% low-fat milk |
| Lunch |
Mexican Pita Melt (4)
1/2 whole wheat pita
2 Tbsp. grated reduced fat Cheddar cheese
1/2 cup canned kidney or black beans, drained
2 Tbsp. salsa
Sugar free jello |
Burritos and Salad (7)
Chicken Goat Cheese Burritos
side salad with 1 pt dressing |
Chef Salad with Breadsticks (7)
1 cup mixed greens
1/2 cup tomato(es) chopped
1/2 large yellow pepper(s) diced
2 Tbsp diet thousand island salad dressing
4 oz 95% Fat Free Turkey Ham, sliced and cut in strips
1 breadstick, soft
1 orange |
| Dinner | Seafood and Broccoli (5)
Chili Scallops with Black Bean Salsa
Steamed broccoli |
Steak and Veggies (8)
Chipotle Lime Marinated Steak
Mixed steamed vegetables of choice |
Eggplant Parmesan and Veggies (6)
Balsamic Eggplant Parmesan
1 hard roll
Steamed veggies
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| Snacks | Snacks (7)
3/4 cup fat-free sugar-free pudding (2)
12 pieces baked low-fat tortilla chips (2)
2 Tbsp store-bought hummus (1) with 1 cup sweet red pepper(s) sliced (0)
12 almonds (2) | Snacks (5)
3/4 cup fat-free sugar-free pudding (2)
12 pieces baked low-fat tortilla chips with 3 Tbsp guacamole (3) | Snacks (6)
1 cup light artificially sweetened yogurt cherry-flavored (2)
12 average almonds (2)
4 average gingersnap(s) (2)
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| Total Points | 21 | 27 | 26 |
The Core sample menu is just for the Core foods and does not include the additional 35 extra points worth of foods, so you actually get more than you see here!
| Core | Day 1 | Day 2 | Day 3 |
| Breakfast | Cheese omelet, skim milk | Cream of wheat with fruit cocktail and coffee | Apple spiced oatmeal, coffee |
| Lunch | Tuna Salad Nicoise | Vegetarian Chili | Greek salad |
| Dinner | Teriyaki chicken stir-fry | Spaghetti Bolognese | Tofu with Artichokes & Mushrooms |
| Snacks | Chili-Roasted Tofu Sticks
Baked Cinnamon Apple Chips
Roasted Chick Peas | 1 large cappuccino, made with fat-free milk
1 small apple
1 cup fat-free sugar-free pudding | Carrot with onion dip
Spicy Baked Potato Chips
Berry, Couscous and Yogurt Parfait
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Diets 
