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Simple meal ideas work best.
Nothing can be worse than feeling the familiar pangs of hunger and having no idea what to eat, especially when dieting. Knowing what to eat and how to combine foods is one of the challenges of healthy eating. If you're not used to building a nutritious plate, you might draw a blank when it comes to ideas. The Weight Watchers program doesn't deem any food off-limits, but its points system encourages you to choose low-calorie, nutrient-dense foods most of the time. Creating a weekly meal plan helps you stay on track. Make a weekly shopping list to correspond to meal plans you create.
The Weight Watchers program provides general guidelines. Keep these in mind when planning your meals. Aim to eat at least five servings of fruits and vegetables each day. A serving of fruits and all vegetables, except leafy greens is one-half cup. A serving of leafy greens is 1 cup. The program recommends eating at least two 1-cup servings of milk products and 2 teaspoons of healthy oils, such as olive oil, each day. Aim to choose whole-grains, such as whole-wheat bread and whole-wheat pasta whenever possible.
Fruit is a nutritious, versatile breakfast staple. You can pair it with just about any breakfast food. Add a variety of fruits to your shopping list. Most fruits have a zero points value. Try 1 cup of light vanilla yogurt with fresh pineapple chunks and blueberries. You can also add fruit to cereal. Have three-quarters cup of bran flakes topped with blueberries. Use one-half cup of fat-free milk. If you're craving a savory breakfast, try a spinach and feta omelette. Use one egg, one egg white, chopped spinach and feta cheese. Cook your omelette with non-stick cooking spray. All three of these breakfast ideas are each three points.
Try a hearty roast beef salad, made with your choice of mixed greens, thinly sliced roast beef, sliced avocado, reduced-fat mozzarella cheese, dried cranberries and 1 teaspoon of balsamic vinegar or olive oil. Make a savory tuna salad sandwich. Use one-half cup of tuna in water drained. Mix in fat-free mayonnaise or Greek yogurt, Dijon mustard, chopped bell pepper and diced celery. Serve over a bed of mixed greens. Each lunch idea has a points value of six.
Try grilled shrimp on a bed of couscous. Make your shrimp flavorful by marinating it in olive oil, chopped cilantro and lime juice for 30 minutes. A serving of shrimp is 6 ounces and a serving of couscous is 1 cup. When you're craving comfort food, try roast beef with mashed potatoes and green beans with a tossed salad. Use 2 ounces of cooked lean roast beef, one-half cup of mashed potatoes and 1 teaspoon of butter to your green beans. These dinner ideas have a total points value of eight.