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Core Meal Ideas: Week One
By WeightWatchers.com | 5/31/2004



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Want a great Core meal to whip up for dinner tonight? Maybe you're thinking about a salad for lunch but would like to try something different. Or it could just be that you're craving a snack. Whatever the case may be, our Core Meal Ideas will help you find what you're looking for.

Use these suggestions to make meal planning easy, or simply as a starting point to come up with your own meal ideas. You'll find single-serving breakfast, lunch and snack items, as well as dinners for four. There are also tips on what to order at your favorite restaurant, ways to slash kitchen prep time and ideas on how to get the most out of your weekly POINTS® Allowance.

With our Core Meal Ideas, you'll be able to plan satisfying and delicious menus for every meal – everyday!

MONDAY

Breakfast (Serves 1)
Instant plain oatmeal (prepared with fat-free milk)
Chopped banana or blueberries
Fat-free milk (some for the cereal; some to drink)
Lunch (Serves 1)

Thai Burger with Teriyaki Vegetables
Prepare a Morningstar Farms Thai burger, or similar product, according to package directions. Open a 10 oz bag of frozen stir-fry vegetables. Remove 1/2 cup (refreeze remaining vegetables for Wednesday's Spicy Stir-Fry Scallops) and place in a microwave safe bowl; heat on HIGH for 30 seconds or until hot. Drain off liquid and toss vegetables with 1 tsp teriyaki sauce; top burger with vegetables. Enjoy with fresh vegetable sticks or a side salad, and fresh pineapple chunks for dessert.

Weekly POINTS Allowance Option: Sandwich the burger and veggies between a toasted light hamburger bun for 1 POINTS value.

Dinner (Serves 1)

At a Diner


Lentil soup
Broiled salmon with fresh lemon juice
Steamed mixed vegetables drizzled with 2 tsp olive oil and seasoned to taste with salt and pepper
Coffee with fat-free milk
Meal Swap: Looking for other Core Plan dining out options? Check out the many suggestions in our Cuisines of the Day.

Snacks (Serves 1)
Baby carrots with 2 Tbsp hummus (1 POINTS value for the hummus)
Plums or nectarines
Frozen seedless grapes
Raspberry-Peach Smoothie
TUESDAY

Breakfast (Serves 1)

Spinach-Egg Scramble
Coat a medium nonstick skillet with cooking spray. Beat 2 large eggs, 1 cup chopped baby spinach and 1 Tbsp fat-free milk together in a small bowl. Beat in 1/4 tsp each salt and pepper (or to taste). Add egg mixture to skillet and cook over medium heat, stirring frequently, until eggs are firm but still glossy. Serve immediately with a glass of fat-free milk.

Ingredient Swap: Substitute 1/2 cup chopped, cooked asparagus or broccoli for the spinach if desired. Not a fan of egg yolks? Use fat-free liquid egg substitute instead.

Lunch (Serves 1)

Tuna and Vegetable Salad
Combine 3 oz drained water-packed tuna fish with 1 cup cooked green beans, 1 cup mixed baby greens, 1/2 cup halved grape tomatoes and 1 medium chopped scallion in a medium bowl. Combine 3 Tbsp fat-free Italian dressing with 1/4 tsp Dijon mustard in a cup. Pour dressing over salad and toss to coat. Enjoy fresh fruit salad for dessert.

Ingredient Swap: Substitute diced, cooked skinless chicken breast or frozen and thawed cooked baby shrimp for the tuna if desired.

Prep Tip: This is an easy take-to-work meal with two simple modifications: Leave the tomatoes whole so they don't make the lettuce soggy, and keep a bottle of salad dressing at work so you can dress your salad at the last minute to also prevent sogginess.

Dinner (Serves 4)

Tandoori Chicken Breasts
Place 1 1/2 lbs (about five 5 oz pieces) uncooked boneless, skinless chicken breasts in a large glass bowl. Stir 1 cup plain fat-free yogurt, 1 tsp minced garlic, 1/4 tsp each salt and pepper, and 1/8 tsp each cayenne pepper and cumin together in a small bowl; spoon over chicken. Marinate chicken in refrigerator at least 30 minutes and up to 8 hours, turning occasionally. Preheat grill. Remove chicken from marinade; discard marinade. Grill chicken until it is no longer pink, about 30 minutes. Meanwhile, toss 2 cups cooked whole-wheat couscous with 1 Tbsp olive oil (season to taste if desired). Serve each piece of chicken with 1/2 cup of couscous and some Asparagus Vinaigrette.

Prep Tip: We added an extra chicken breast to this recipe for use in tomorrow's Chicken Salad. It's a smart way to cut back on prep time. Also, try marinating the chicken in the morning so you can just pull it out of the refrigerator and grill it when you get home from work.

Asparagus Vinaigrette
Place about 1 1/2 lbs steamed asparagus spears on a platter. Stir together 5 tsp extra virgin olive oil, 1 Tbsp balsamic vinegar and 1/4 tsp each salt and pepper in a cup; pour over asparagus.

Snacks (Serves 1)
Fat-free, sugar-free instant vanilla pudding (made with fat-free milk) topped with raspberries
Iced skim latte
Fresh vegetables with fat-free black bean dip
94% fat-free microwave-popped popcorn sprinkled with paprika
WEDNESDAY

Breakfast (Serves 1)
Shredded wheat cereal
Sliced strawberries
Fat-free milk (some for the cereal; some to drink)
Lunch (Serves 1)

Indian Chicken Salad with Yogurt Dressing
Chop the leftover chicken breast from Tuesday's Tandoori Chicken and combine it with 1/2 cup each drained canned chickpeas and shredded carrots in a medium bowl. Stir 3 Tbsp plain fat-free yogurt, 1 tsp freshly chopped mint, 1/4 tsp ground cumin and 1/4 tsp salt together in a cup. Spoon yogurt mixture over chicken salad and toss gently to coat. Enjoy a cubed mango for dessert.

Ingredient Swap: Not in the mood for chicken? Leave it out and increase the beans and the carrots to 3/4 cup each. Add 1/4 cup chopped, peeled cucumbers, too.

Dinner (Serves 4)

Spicy Stir-Fry Scallops
Heat 2 2/3 Tbsp (8 tsp) canola oil in a wok or deep skillet over high heat. Add 12 oz cleaned sea scallops and stir-fry for 1 minute. Add remainder of 10 oz frozen vegetables from Monday's Lunch and 1 cup halved grape tomatoes to wok or skillet. Stir-fry until scallops are firm and vegetables are hot, about 2 to 3 minutes. Stir in 2 tsp teriyaki sauce and 1/8 tsp crushed red pepper flakes. Serve each portion over 1/2 cup brown rice.

Ingredient Swap: Fresh tuna chunks or diced boneless, skinless chicken breast can be substituted for the scallops if desired. Two cups of fresh snow peas can be used instead of the frozen stir-fry vegetables, too.

Snacks (Serves 1)
Fat-free ricotta cheese mixed with raspberries (sweeten with sugar substitute if desired)
Fresh vegetable sticks with Classic Guacamole
Chocolate Milk (1 envelope sugar-free, fat-free hot cocoa mix combined with 1 cup fat-free milk and served chilled)
THURSDAY

Breakfast (Serves 1)

Banana Shake
Combine 1 cup fat-free milk, 1 medium banana and 2 Tbsp fat-free, sugar-free instant vanilla pudding mix in a blender; add ground cinnamon to taste. Add 1 or 2 ice cubes if desired and purée.

Weekly POINTS Allowance Option: Still hungry? Add 2 slices of toasted light whole-wheat bread spread with 1 tablespoon of peanut butter for a total POINTS value of 3.

Lunch (Serves 1)

Egg Salad
Combine 1 chopped hard-boiled egg and 1 chopped hard-boiled egg white in a bowl. Add 1/4 cup each finely chopped red pepper and celery, 1 tsp freshly minced chives, 1/4 tsp each curry powder and salt, and 1/8 tsp pepper; stir in 2 Tbsp fat-free mayonnaise. Slice the top third off a ripe medium tomato and scoop out the center. Spoon egg salad into tomato. Enjoy a nectarine for dessert.

Prep Tip: Save the tomato pulp and add it to the egg salad for a flavor boost. Keep this simple salad recipe handy and try it with drained water-packed tuna instead of eggs.

Weekly POINTS Allowance Option: Spoon the egg salad into a small wheat pita (1 POINTS value) or between 2 slices of light whole-wheat toast (1 POINTS value). It's an easy take-to-work lunch.

Dinner (Serves 4)

Scallion-Tofu and Vegetable Stir-Fry

Prep Tip: Help meet your oil needs by using 4 teaspoons of canola oil total and omitting the cooking spray in the above stir-fry recipe.

Ingredient Swap: Not a tofu lover? Use any lean protein such as skinless chicken breast, scallops or lean beef in this stir-fry.

Snacks (Serves 1)
Iced skim latte with 4 small chocolate graham crackers (1 POINTS value)
Blueberries with 2 Tbsp fat-free whipped topping (0 POINTS value)
Fiery Popcorn (2 cups 94% fat-free microwave-popped popcorn tossed with 1 tsp canola oil and 1/4 tsp each salt, ground cumin and chili powder)
Core Meal Ideas: Week One (cont.)
By Weight Watchers.com | 5/31/2004



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FRIDAY

Breakfast (Serves 1)
Shredded wheat cereal
Blueberries
Fat-free milk (some for the cereal; some to drink)
Lunch (Serves 1)

Tuna and Black Bean Salad
Combine 3 ounces drained canned water-packed tuna, 1/2 cup drained canned black beans, 1 diced plum tomato and 1/2 cup diced avocado in an individual serving bowl. Stir 2 tsp each fresh lemon juice, olive oil and fat-free Italian salad dressing, and 1/4 tsp each salt and pepper together in a cup. Gently toss tuna mixture with dressing to coat. Serve with baby carrots and extra salad dressing for dipping.

Ingredient Swap: This simple salad also tastes great with diced shrimp or diced skinless chicken breast. Red kidney beans are tasty, too.

Weekly POINTS Allowance Option: Enjoy your salad wrapped up in a large burrito-sized whole-wheat tortilla for 2 POINTS values. Or skip the tortilla and opt for a large Romaine lettuce leaf as a wrap.

Dinner (Serves 4)

Jerk Chicken
Rub 1 1/4 lbs boneless, skinless chicken thighs (about 7 thighs) with 1 Tbsp fresh lime juice and roll in 1 Tbsp jerk seasoning. Coat a heavy-bottomed grill pan (or an outdoor grill grid) with cooking spray. Heat pan over medium-high heat for 2 minutes (or preheat grill to medium heat) and add chicken in a single layer. Cook 8 minutes per side or until cooked through (if grilling, cook on one side for 10 minutes, flip and cook about 6 to 8 minutes more). Cool and refrigerate 1 chicken thigh for Saturday's Jerk Chicken Soup. Cut remaining chicken thighs in half and serve each portion with 1/2 cup brown rice and lightly salted steamed green beans.

Snacks (Serves 1)
Fat-free, sugar-free instant chocolate pudding (made with fat-free milk) topped with sliced strawberries
Fresh vegetable sticks with Classic Guacamole
Plums or nectarines
Frozen seedless grapes
SATURDAY

Breakfast (Serves 1)

Eggs with Roasted Peppers and Mozzarella Cheese
Heat 1 tsp canola oil in a small nonstick skillet. Beat 2 eggs and 1/4 tsp each salt and pepper together in a small bowl; pour into skillet. Cook eggs over medium heat until partially set, about 3 to 5 minutes. Spread 1/2 cup chopped roasted red peppers (water-packed) over eggs and sprinkle with 1/4 cup shredded fat-free mozzarella cheese. Cook another 1 to 2 minutes to set eggs and heat peppers and cheese. Enjoy with a glass of fat-free milk.

Lunch (Serves 1)

Jerk Chicken Soup
Chop up leftover Jerk Chicken thigh. Combine chicken with 1 1/2 cups fat-free chicken broth, 1/2 cup frozen peas, 1 tsp fresh lime juice and a dash of cayenne pepper in a small saucepan; simmer for 5 minutes. Sprinkle with 1 Tbsp minced fresh cilantro and serve. Enjoy fresh fruit salad for dessert.

Ingredient Swap: Use frozen carrots or any frozen vegetable mix (without sauce or seasoning) instead of the peas.

Dinner (Serves 1)

Dinner at Red Lobster

Steamed Fresh Snow Crab (with cocktail sauce; not drawn butter)
Unbuttered Fresh Vegetables (drizzled with 1 tsp olive oil and seasoned to taste with salt and pepper)
Baked Potato with Pico de Gallo
Meal Swap: Prefer Chinese? Go out for chicken and broccoli with black bean sauce, steamed brown rice and green tea. Add a cup of hot and sour soup for just 2 POINTS values.

Snacks (Serves 1)
Cubed mango and pineapple
Baby carrots with 2 Tbsp hummus (1 POINTS value for the hummus)
94% fat-free microwave-popped popcorn sprinkled with paprika
Chocolate Milk (1 envelope sugar-free, fat-free hot cocoa mix combined with 1 cup fat-free milk and served chilled)
SUNDAY

Breakfast (serves 1)
Instant plain oatmeal (prepared with fat-free milk)
Chopped peaches and banana
Fat-free milk (some for the cereal; some to drink)
Lunch (serves 1)

Wild Rice and Chicken Salad
Combine 3/4 cup diced, cooked skinless chicken breast, 1/2 cup cooked brown rice, 1/4 cup chopped celery and 1 Tbsp minced shallot in a medium bowl; toss with 2 Tbsp fat-free raspberry vinaigrette dressing to coat. Sprinkle with 2 Tbsp fresh raspberries or blueberries. Serve with mixed greens drizzled with 1 tsp olive oil and red wine vinegar to taste.

Ingredient Swap: Consider using nutty-tasting wild rice instead of brown rice and chopped turkey breast instead of chicken.

Dinner (Serves 4)

Beef with Sugar Snap Peas
Heat 4 tsp canola oil in a large sauté pan. Add 2 cups trimmed sugar snap peas, 2 tsp freshly grated ginger and 1 minced garlic clove; stir-fry 1 minute. Add 12 oz lean beef round steak, sliced 1/8-inch-thick, and stir-fry 1 minute. Stir in 1/4 cup chicken broth, 2 Tbsp freshly minced chives, 1 tsp soy sauce and 1/8 tsp salt; simmer for 1 to 2 minutes to blend flavors. Spoon 4 cups cooked buckwheat soba noodles into a serving bowl and top with beef mixture; sprinkle with 2 Tbsp freshly chopped cilantro.

Weekly POINTS Allowance Option: Toasted Asian-type sesame oil adds incredible flavor to some Chinese recipes. At 1 POINTS value per teaspoon, it's a "bargain" flavor-boost. Cut back to 3 teaspoons canola oil during cooking in the above recipe and then drizzle 1 teaspoon sesame oil on the beef mixture before serving it over the noodles.

Snacks (Serves 1)
Fat-free ricotta cheese mixed with raspberries
Blueberries with 2 Tbsp fat-free whipped topping (0 POINTS value)
Thickly sliced fresh carrot rounds spread with fat-free black bean dip
Core Meal Ideas: Week Two
By WeightWatchers.com | 5/31/2004



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Want a great Core meal to whip up for dinner tonight? Maybe you're thinking about a salad for lunch but would like to try something different. Or it could just be that you're craving a snack. Whatever the case may be, our Core Meal Ideas will help you find what you're looking for.

Use these suggestions to make meal planning easy, or simply as a starting point to come up with your own meal ideas. You'll find single-serving breakfast, lunch and snack items, as well as dinners for four. There are also tips on what to order at your favorite restaurant, ways to slash kitchen prep time and ideas on how to get the most out of your Weekly POINTS® Allowance.

With our Core Meal Ideas, you'll be able to plan satisfying and delicious menus for every meal – everyday!

MONDAY

Breakfast (Serves 1)

Creamy Fruit Parfait
Combine 1/2 cup fat-free cottage cheese, 1/4 cup plain fat-free yogurt and 1 tsp sugar substitute in a blender container; purée until smooth. Layer cheese mixture with 1/2 cup each diced mango and blueberries. Enjoy with an iced skim latte.

Prep Tip: Double or triple the puréed cheese mixture for breakfasts or snacks another day.

Lunch (Serves 1)

Veggie Burger with Peach Salsa
Heat 1 tsp canola oil in a small skillet. Add a Dr. Praeger's Tex Mex Burger, or similar product, to skillet and heat according to package directions. Top with 2 Tbsp peach-flavored salsa . Serve with fresh vegetable crudités and fat-free black bean dip.

Weekly POINTS Allowance Option: Enjoy the burger on a mixed-grain hamburger roll for 2 POINTS values.

Dinner (Serves 4)

Herb-Coated Salmon Steaks
Preheat broiler or grill to medium-high heat. Brush four 5 oz salmon steaks with 1 tsp olive oil each. Combine 1 small minced shallot and 1/4 cup fresh minced herbs (any combination of basil, chives, parsley, thyme, mint or oregano) in a bowl. Pat herbs on one side of salmon with hands. Place salmon, herb-side up, on rack of broiler pan or grill coated with cooking spray. Broil 4 inches from heat or on grill until salmon is cooked through, about 10 to 12 minutes. Serve with lemon wedges, microwaved, grilled or boiled corn on the cob and grilled asparagus.

Snacks (Serves 1)
Baby carrots with fat-free Ranch dressing
Plain fat-free yogurt with chopped peaches
Frozen seedless grapes
94% fat-free microwave-popped popcorn sprinkled with sugar substitute and ground cinnamon
TUESDAY

Breakfast (Serves 1)

Apple-Cinnamon Oats
Prepare 1 packet instant plain oatmeal with fat-free milk. Stir in 1/4 tsp ground cinnamon and top with 1/4 cup unsweetened applesauce. Serve with a glass of fat-free milk.

Lunch (Serves 1)

Pea Soup and Turkey Lettuce Wrap
Heat 1 cup canned ready-to-serve chunky split pea soup with ham in a small saucepan or in a microwave. Serve with 3 oz fresh turkey breast spread with 1 Tbsp Dijon mustard, topped with 1/4 cup chopped roasted red peppers (water-packed) and wrapped in a large Romaine lettuce leaf. Enjoy a cup of plain fat-free yogurt mixed with a chopped peach for dessert.

Prep Tip: This is an easy take-to-work meal. Either warm the soup at home and store in a thermos, or heat in your office microwave. Tightly cover the turkey wrap with aluminum foil or plastic wrap and store in the refrigerator or in a cooler bag with an ice pack.

Dinner (Serves 4)

Gingered Pork, Pineapple and Pepper Skewers

Prep Tip: Help meet your oil requirement (2 teaspoons per day) by tossing the cooked couscous (from the above recipe) with 4 teaspoons olive oil and 1 tablespoon freshly minced scallions before serving.

Snacks (Serves 1)
Fresh melon cubes
Red pepper strips with black bean and corn salsa
1/2 cup fat-free chocolate frozen yogurt (2 POINTS values)
Fiery Popcorn (2 cups 94% fat-free microwave-popped popcorn tossed with 1 tsp canola oil and 1/4 tsp each salt, ground cumin and chili powder)
WEDNESDAY

Breakfast (Serves 1)
Puffed wheat cereal
Fresh berries
Fat-free milk
Iced skim latte
Lunch (Serves 1)

Black Bean, Corn and Avocado Salad
Combine 2 cups mixed baby greens, 1 chopped hard-boiled egg, 1/2 cup drained canned black beans, 1/2 cup chopped avocado, 1/4 cup drained canned corn kernels or fresh corn kernels, and 1/4 cup chopped red pepper together in a medium bowl. Drizzle with 2 Tbsp fat-free Ranch Dressing and toss to coat.

Prep Tip: Double or triple the ingredients for this meal and store them in the fridge in separate containers. Toss these items together with chopped turkey, baby shrimp, chopped fresh fruit or whatever else you may have on hand, for great mix and match take-to-work salads. You can also go to your local salad bar to purchase a similar type of meal.

Dinner (Serves 1)

At a Diner
Lentil soup
Broiled bluefish with freshly squeezed lemon
Baked potato with salsa
Steamed spinach drizzled with 2 tsp olive oil and seasoned with salt and pepper
Snacks (Serves 1)
Fat-free, sugar-free instant vanilla pudding (made with fat-free milk) topped with fresh berries
Thick cucumber slices topped with fat-free black bean dip
Frozen seedless grapes
Roasted Chickpeas
THURSDAY

Breakfast (Serves 1)
Scrambled eggs or egg whites
Frozen potatoes o'brien, thawed and cooked
Fresh melon cubes
Fat-free milk
Lunch (Serves 1)

Turkey Lettuce Wrap with Creamy Mayo Spread
Place a large Romaine lettuce leaf on a plate. Stir together 2 tsp each salsa and fat-free mayonnaise in a cup. Spread salsa mixture over lettuce and top with 3 oz freshly sliced turkey breast; roll up. Enjoy with fresh vegetable sticks and fat-free Ranch dressing for dipping.

Ingredient Swap: This easy take-to-work lunch can be made with cooked, sliced lean ham and soy cheddar cheese or fat-free cheddar cheese instead.

Dinner (Serves 4)

Lemon-Scented Chicken
Heat 1 tbsp olive oil in a large nonstick skillet. Add 1 1/4 lbs boneless, skinless chicken breast, cut into 1-inch pieces, and sauté over high heat, stirring constantly, until no longer pink, about 3 to 5 minutes. Add 1 Tbsp lemon juice, 1/4 tsp each salt, pepper and crushed dried oregano, and 1/8 tsp crushed red pepper flakes. Reduce heat to medium and cook until chicken is cooked through, about 1 minute more. Stir in 1/4 cup fat-free chicken broth and scrape up any browned bits in skillet. Remove and refrigerate 3/4 cup chicken mixture for Friday's Lemon-Scented Chicken in Pita Pockets. Sprinkle remaining chicken with 1 Tbsp freshly minced chives. Serve each portion with 1/2 cup brown rice.

Prep Tip: Make an extra 1/2 cup of brown rice for Saturday's Fried Rice Omelet.

Ingredient Swap: Shrimp make a delicious substitute for chicken in the above meal. Use 1 pound large peeled, raw shrimp, diced. And consider cooking an extra 4 ounces of shrimp for Friday's Lunch instead of the chicken.

Roasted Broccoli
Preheat oven to 400ºF. Place 5 cups bite-size broccoli florets in a shallow baking pan. Sprinkle with 5 tsp olive oil, 1/2 tsp salt and 1/4 tsp pepper. Roast until tender and lightly browned, stirring once, about 20 to 30 minutes.

Ingredient Swap: You can use the same preparation and cooking method to roast asparagus. Start checking for doneness after 10 to 15 minutes, depending on thickness of spears.

Snacks (Serves 1)
Whole strawberries dipped into plain fat-free yogurt sweetened with sugar substitute
94% fat-free microwave-popped popcorn sprinkled with sugar substitute and ground cinnamon
Thickly cut fresh carrot slices topped with peach-flavored salsa
Core Meal Ideas: Week Two (cont.)
By WeightWatchers.com | 5/31/2004


printable page e-mail to a friend






FRIDAY

Breakfast (Serves 1)
Puffed wheat cereal
Chopped peaches or mango cubes
Fat-free milk (some for the cereal; some to drink)
Lunch (Serves 1)

Lemon-Scented Chicken in a Pita
Combine 3/4 cup leftover cooked Lemon-Scented Chicken, 1/2 cup baby spinach leaves and 1/4 cup shredded carrot in a medium bowl. Stir together 1 Tbsp each plain fat-free yogurt, fat-free sour cream and fat-free Ranch dressing in a cup. Cut a slit in the top of a large wheat pita (2.5 POINTS values) and fill with chicken salad. Drizzle dressing over filling. Enjoy with grape tomatoes on the side and fresh fruit salad for dessert.

Prep Tip: If you're crunched for time, omit the yogurt and sour cream, and just use more of the Ranch dressing instead.

Weekly POINTS Allowance Option: Want to save some POINTS values? Skip the pita and enjoy the chicken salad over a bed of greens. Or, stuff it into a seasoned baked potato. You can also try mixing the chicken salad with cooked wild rice, bulgur or couscous.

Dinner (Serves 1)

At a Steakhouse
Jumbo shrimp with cocktail sauce
Lean beef steak with steak sauce
Baked potato (plain, with cocktail sauce, steak sauce, mustard or salt and pepper)
Steamed mixed vegetables drizzled with 2 tsp olive oil and seasoned to taste with salt and pepper
Weekly POINTS Allowance Option: Steakhouses are an easy choice for dining out on Core. Enjoy the above meal as is or add 1 tablespoon of butter to your potato (3 POINTS values), have a small glass of wine (2 POINTS values for 4 ounces) or indulge in a slice of pecan pie (about 12 POINTS values).

Snacks (Serves 1)
Fresh melon cubes
Orange pepper strips with black bean and corn salsa
Chocolate Milk (1 envelope sugar-free, fat-free hot cocoa mix combined with 1 cup fat-free milk and served chilled)
SATURDAY

Breakfast (Serves 1)

Fried Rice Omelet
Heat 2 tsp canola oil in a medium skillet. Add 1/2 cup chopped fresh spinach and 1/2 cup leftover brown rice from Thursday's Dinner; sauté over high heat until spinach is limp and rice is hot, about 2 minutes. In a small bowl, beat together 2 large eggs. Add 1 Tbsp minced scallion and 1/4 tsp each salt and pepper to eggs; mix well. Pour egg mixture over rice mixture; cook over low-medium heat until eggs are set, about 5 minutes. Serve with a glass of fat-free milk.

Ingredient Swap: Use 1/2 cup egg substitute instead of the whole eggs if desired. And try using bok choy instead of the spinach.

Weekly POINTS Allowance Option: Can't live without a bagel and cream cheese for brunch? Toast a small frozen bagel and spread it with 2 tablespoons light cream cheese for 5 POINTS values.

Lunch (Serves 1)

Chicken, Black Bean and Corn Nachos
Preheat oven to 400ºF. Cut 2 medium whole-wheat tortillas (2 POINTS values) into 8 wedges each. Spread on a nonstick baking sheet and toast in oven until crisp, about 8 minutes. Combine 3/4 cup diced, cooked skinless chicken breast with 3/4 cup black bean and corn salsa; scoop up mixture with chips. Serve with fresh vegetables sticks and extra salsa if desired.

Cooking Tip: Make more traditional nachos by placing chips on a microwave safe plate and topping with chicken mixture. Sprinkle with shredded fat-free cheddar cheese and microwave until melted (or use a baking sheet and melt in oven). Top with fat-free sour cream if desired.

Dinner (Serves 1)

Chinese Take-Out
Steamed scallops and mixed vegetables
Black bean sauce
Brown rice
Green tea
Meal Swap: Looking for other Core Plan dining out options? Check out the many suggestions in our Cuisines of the Day.

Snacks (Serves 1)
Fat-free, sugar-free instant chocolate pudding (made with fat-free milk) mixed with fresh berries
Fresh fruit salad
Roasted Chickpeas
SUNDAY

Breakfast (Serves 1)

Broccoli and Cheddar Scrambled Eggs
Heat 1 tsp canola oil in a medium-size skillet. Beat 2 large eggs, 1/2 cup chopped broccoli, 1/4 cup shredded fat-free cheddar cheese and 1 tbsp fat-free milk together in a small bowl. Beat in 1/4 tsp each salt and pepper. Add egg mixture to skillet and cook over medium heat, stirring frequently, until eggs are firm but still glossy. Serve with mixed berries and a glass of fat-free milk.

Weekly POINTS Allowance Option: Round out this meal with whole-wheat or rye toast (count the POINTS values) or make our Core-friendly Hash Browns.

Lunch (Serves 1)

Quick Lunch Stop at Rubio's Fresh Mexican Grill
HealthMex Grilled Chicken Salad with a side of small chips (5 POINTS values) and salsa picante

Meal Swap: No Rubio's in your area? Try the Vegetable Beef Barley Soup at Tim Hortons, Ratatouille Stew at Bruegger's Bagels or Boston Market's dark meat chicken (skinless) and steamed vegetables.

Dinner (Serves 4)

Teriyaki Burgers with Chili Ketchup

Potato Crisps
Preheat oven to 375ºF. Very thinly slice 4 medium (about 1 lb) Yukon Gold potatoes (unpeeled). Place potatoes in a medium bowl and toss with 4 tsp canola oil. Arrange potato slices on a nonstick baking sheet; season to taste with Kosher salt and freshly ground black pepper. Bake, turning over once, until crisp and browned, about 30 minutes.

Ingredient Swaps: Don't want to heat up the kitchen? Grill the burgers outdoors. Then skip the potato crisps and serve the burgers with grilled corn on the cob and/or grilled vegetable kebabs instead.

Weekly POINTS Allowance Option: Enjoy the burgers as is or spend some POINTS values for a roll or bun.

Snacks (Serves 1)
Plain fat-free yogurt with cubed mango or papaya (add sugar substitute to taste)
Grape tomatoes dipped into fat-free Ranch dressing
Thick cucumber slices topped with peach-flavored salsa
1/2 cup fat-free chocolate frozen yogurt (2 POINTS values