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Weight Watchers: Guide for Beginners: Quick & Easy Recipes for Rapid Weight Loss

Weight Watchers Guide for Beginners

Quick & Easy Recipes for Rapid Weight Loss

© Copyright 2016 – All rights reserved.

The contents of this book may not be reproduced, duplicated or transmitted without direct written permission from the author.

Under no circumstances will any legal responsibility or blame be held against the publisher for any reparation, damages, or monetary loss due to the information herein, either directly or indirectly.

Legal Notice:

This book is copyright protected. This is only for personal use. You cannot amend, distribute, sell, use, quote or paraphrase any part or the content within this book without the consent of the author.

Disclaimer Notice:

Please note the information contained within this document is for educational and entertainment purposes only. Every attempt has been made to provide accurate, up to date and reliable complete information. No warranties of any kind are expressed or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice. The content of this book has been derived from various sources. Please consult a licensed professional before attempting any techniques outlined in this book.

By reading this document, the reader agrees that under no circumstances are is the author responsible for any losses, direct or indirect, which are incurred as a result of the use of information contained within this document, including, but not limited to, —errors, omissions, or inaccuracies.

Table of Contents

Introduction

Chapter 1: Why Weight Watchers?

Smart points

Why this diet?

Health benefits

Chapter 2: How Does Weight Watchers Work?

Balancing act

Chapter 3: How to Stay Motivated Losing Weight

Set goals

Go slow

Change your mindset

Go shopping

Get Company

Record progress

Chapter 4: How to Maximize Results to Lose Weight

Exercise

Stress

Calorie counting

Chapter 5: Breakfast Recipes 

Egg wraps

Easy scramble

Banana French toast

Frittata

Spinach quiche

Chapter 6: Lunch & Dinner Recipes

Asian noodle salad

Mixed bean soup

Stir fried shrimp

Kidney bean and turkey chili

Tortillas stuffed with crab

Dinner sandwiches

Chapter 7: Desserts Recipes

Banana bread muffin

Custard salad

Chapter 8: Smoothies Recipes

Peanut butter and banana smoothie

Papaya smoothie

Chapter 9: Recipes with O Smart Points

Toasted carrots

Chicken soup

Roasted cauliflower

Zucchini salad

Easy tomato soup

Mixed vegetable salad

Chapter 10: Snacks with Only 1 Smart Point 

1 point pancakes

Vegetable stir fry

Egg soup

Fennel salad

Pineapple popsicles

Chapter 11: Weight Watchers FAQ

Conclusion

Introduction

With obesity on the rise, it is important for people to follow a planned diet, capable of countering the ill effects of modern-day lifestyles. With processed and junk foods becoming a staple and physical activity taking a backseat, a majority of the populace now finds it difficult to maintain a slim and healthy body.

Although a good diet can be seen as an optimal solution to the problem, it has become increasingly difficult to zero in on the best one to adopt. But one good diet plan that works well is the Weight Watchers diet, which has established itself as an optimal weight loss diet.

The diet has been in existence for quite some time now. Right from celebrities to common people many people have vouched for its efficacy. The diet is fairly simple to follow and uses a Smart points system, which will be discussed through the course of this book, which will serve as your one true Weight watchers diet guide.

So without any further ado, let us begin.

Chapter 1: Why Weight Watchers?

First and foremost I thank you for choosing this book. The weight watcher’s diet is quite unique and one that assigns points to foods. The diet also lays emphasis on physical activity and assigns them certain points as well. So in effect, you burn away the points (calories) that you consume by taking up the appropriate physical activity that counters the chosen foods.

Originally founded by Jean Nidetch, a housewife from Brooklyn, the diet revolutionized the way in which most American women ate in the 60’s. Nidetch is said to have experienced tremendous weight loss after taking up the diet and decided to set up the Weight Watcher’s support group in 1963. The diet was then bought by Heinz in 1978 and promoted it as the number one diet to follow to lose weight.

The basic foundation of the diet revolves around devising an appropriate diet plan, monitoring progress on a regular basis and seeking support through support communities. Doing so helps in sticking with the diet and also remaining within the ideal BMI of between 20 and 25.

Smart points

One great aspect of this diet is you can consume whatever you like, as there is no real restriction on the foods that can be incorporated into your daily diet. You can have ice creams, fries and also fruit juices, but only if you balance out the smart points. Smart points refer to numbers awarded to individual food items. You must assess your body type and calculate the number of calories you need to consume within a day. You are then required to pick out the foods that fit into your calorie count and build your diet accordingly.

Here is a simple formula to calculate smart points: Calories + (Fat x 4) – (Fiber x 10) / 50. You can use this formula to come up with the diet plan that will allow you to remain within 20 and 25 BMI.

Here is a table showing the general smart points assigned to people based on their weight.

*
p<>{color:#000;}. Weight 150 pounds – 18 to 23 points

*
p<>{color:#000;}. Weight 150 to 174 pounds – 20 to 25 points

*
p<>{color:#000;}. Weight 175 to 199 pounds – 22 to 27 points

*
p<>{color:#000;}. Weight 200 to 224 pounds – 24 to 29 points

*
p<>{color:#000;}. Weight 225 to 249 pounds – 26 to 31 points

*
p<>{color:#000;}. Weight 250 to 274 pounds – 28 to 33 points

*
p<>{color:#000;}. Weight 275 to 299 pounds – 29 to 34 points

*
p<>{color:#000;}. Weight 300 to 324 pounds – 30 to 35 points

*
p<>{color:#000;}. Weight 325 to 349 pounds – 31 to 36 points

*
p<>{color:#000;}. Weight >350 pounds – 32 to 37 points

Why this diet?

There are many reasons that make the weight watcher’s diet an ideal one to adopt. Firstly, the weight watchers diet is easy to follow. You won’t have to make a radicle change in your diet and only make small but impactful alterations.

This will allow your body to adjust to the diet in a facile manner and also prevent you from falling into your old food habits.

The diet also allows you to eat whatever you like, but in limited quantities. The basic idea is to balance out the smart points such that you have the chance to consume whatever you like, but in balanced quantities.

The diet follows a two-pronged approach where on the one hand you are required to consume limited calories and on the other, exercise them away. This makes the diet extremely flexible.

Health benefits

Here are the health benefits of the weight watchers diet.

Obesity

Obesity is the primary target of the weight watcher’s diet. The diet promotes the consumption of food in limited quantities and also provides a plan to burn off the consumed calories within a single day. This makes it ideal for all those wanting to lose weight and maintain an ideal BMI. But consistency is key, and you have to religiously carry out the diet for a long time.

Diabetes

Most obese people run the risk of developing diabetes and it is vital to control its onset as early as possible. Several studies have claimed the weight watchers diet assists in cutting down on the risk of developing diabetes. It is said to reduce fasting glucose and insulin levels thereby significantly reducing the chances of a person developing diabetes. Again, this is only possible if the person follows the weight watchers diet on a regular basis and makes it his or her lifestyle choice.

Heart health

When you wish to remain healthy for life, heart health should be given primary importance. The consumption of healthy foods makes the weight watchers diet ideal for people looking to improve their heart health. The incorporation of foods rich in omega 3 fatty acids makes it a heart friendly diet.

Confidence

The loss of weight can greatly help in increasing a person’s level of confidence. Having the chance to show off a fit and healthy body will make the person happy, which in turn will have an overall impact on the person’s health.

Chapter 2: How Does Weight Watchers Work?

As mentioned earlier, the weight watchers diet works on two levels. It first fixes any flaws in the existing diet by promoting the consumption of food in calculated quantities and secondly, it makes the person exercise away their existing fat.

The diet is said to work well mainly because of its ability in creating a deficit in terms of the calories consumed and burnt away. For example, if you consume 25 smart points in a day and take up a physical activity that burns away 28 points then you are creating a deficit of 3 points, which is good enough to induce weight loss.

Balancing act

You have to try your best to balance out the foods you consume within a day. As you know, the weight watchers diet does not impose any restrictions on the foods you can consume; you can eat whatever you wish. However, you have to balance it out in a way that you consume more nutritious foods and less unhealthy ones.

Say for example you are required to consume 30 smart points a day. You have to split the points into 25 for healthy foods such as soups, salads and curries and reserve 5 for foods such as ice creams and desserts.

You can work with a nutritionist to help you come up with the best weight watchers diet plan to follow with regard to your body type.

Chapter 3: How to Stay Motivated Losing Weight

The weight watchers diet is quite an effective diet but will show results only if pursued consistently. Here are some tips you can follow to remain motivated and continue with the diet for a lifetime.

Set goals

It is important to set yourself reasonable health goals, as it will motivate you to stick with the diet for a longer time. You can set both long term and short-term goals that will help you stay on course. Even if you are of the ideal weight, you can set other goals such as improving your heart health, building lean muscles etc. You can also reward yourself from time to time, with something nice, as a token of appreciation for all the efforts you put in.

Go slow

It is best to go a little slow as your body will take time to adjust to the diet. If you overload it with too many instructions then it will get confused and you will find it easier to fall back into your previous food habits. It is therefore best to slowly go about the diet and come up with an eating schedule that will help you slowly balance out the smart points in your diet. Availing the help of a nutritionist will make the process a bit easier for you.

Change your mindset

It will be important for you to change your mindset and look at the weight watchers diet as a lifetime choice. Preparing yourself mentally will also help you stave off temptations and stick well with the diet. Talking about the diet with others or sharing your goals and experiences with others will help you fall into the right mindset and allow you to smoothly transition into the diet.

Go shopping

Shopping for your own fresh produce can help you remain motivated to keep up with the diet. You can make a list of foods lying within the limits of the diet and shop for them. The experience will motivate you to stick with the diet for a longer time.

Get Company

Having company always makes it quite easy for you to transition into a diet. You can ask someone to join you as you take up the weight watchers diet. The two of you can keep each other motivated and continue with the diet for as long as possible. You can also join a group that follows the same diet and avail tips and tricks to remain consistent.

Record progress

It is important for you to measure your progress to see how you are faring on the diet. Measure yourself from time to time and see how much of a difference the diet has really made. It will keep you motivated and also allow you to set higher goals. But you must not stop with the diet just because you have reached your physical goals and continue with it for a lifetime.

These are just some of the things that you can do to stick with the weight watchers diet but are not limited to these. You can take up other activities that you deem fit to keep you motivated.

h1<>{color:#000;background:#fff;}.

Chapter 4: How to Maximize Results to Lose Weight

When it comes to the weight watcher’s diet, there are a few things that you can do to experience accelerated weight loss. Some of them are discussed as under.

Exercise

As and when you take up the weight watchers diet, you will be required to exercise on a regular basis. Each and every activity is assigned points thereby making it easy for you to know which one needs to be adopted. You can choose from a list of activities that have the same points and carry them out to burn away the calories that you consume. You can take the help of an app or sign up with an online community to assist you with the diet and exercise plan match your body type. But don’t stop at consulting and put the plan into practice as soon as you can.

Stress

It is important to modify your lifestyle and stave off stress as much as possible. Stress has the capacity to interfere with your body’s functions and might retard the progress of the diet. It is therefore important for you to maintain a cool head and eliminate as much stress as possible. You can take up an activity that will beat the stress like yoga or painting.

Calorie counting

Don’t forget to count your daily calories and also consume the most calorific meal just before taking up an exercise routine. That way, your body will remain with the best chance of burning away the extra calories.

These form the different ways in which you can amplify the effect of the weight watchers diet.

Chapter 5: Breakfast Recipes[* *]

Egg wraps

WW-5.5 points

Ingredients:

*
p<>{color:#000;}. 4 to 5 whole wheat flour tortillas

*
p<>{color:#000;}. 2 spring onions, chopped

*
p<>{color:#000;}. 4 eggs

*
p<>{color:#000;}. 3 tablespoons low fat cheese

*
p<>{color:#000;}. 1 small red chili, chopped

*
p<>{color:#000;}. Salt to taste

*
p<>{color:#000;}. Parsley leaves to sprinkle

Recipe:

*
p<>{color:#000;}. Spray a pan with non-stick spray and add in the chopped spring onions.

*
p<>{color:#000;}. Once it browns toss in the chili and give everything a good mix.

*
p<>{color:#000;}. Break the eggs into a bowl and add in the salt and pepper. Beat until well combined.

*
p<>{color:#000;}. Add it to the spring onions and allow it to set properly.

*
p<>{color:#000;}. Place the tortillas on a plate and place about 2 tablespoons of the egg mixture on each.

*
p<>{color:#000;}. Sprinkle with crumbled cheese and parsley and serve warm.

Easy scramble

WW- 4 points

Ingredients:

*
p<>{color:#000;}. 1 teaspoon extra virgin olive oil

*
p<>{color:#000;}. 2 spring onions, chopped

*
p<>{color:#000;}. 1 bell pepper, chopped

*
p<>{color:#000;}. 1 tomato, chopped

*
p<>{color:#000;}. 2 garlic pods, chopped

*
p<>{color:#000;}. 2 eggs

*
p<>{color:#000;}. 3 egg whites

*
p<>{color:#000;}. 5 tablespoons low fat cheddar cheese

*
p<>{color:#000;}. Salt to taste

*
p<>{color:#000;}. Pepper to taste

*
p<>{color:#000;}. 5 tablespoons tomato salsa

*
p<>{color:#000;}. Cilantro to sprinkle

Recipe:

*
p<>{color:#000;}. Add the oil to a pan and toss in the chopped onions and garlic.

*
p<>{color:#000;}. Once it browns add in the peppers and tomato and brown it.

*
p<>{color:#000;}. Add the eggs and egg whites to a bowl and whisk until light.

*
p<>{color:#000;}. Add the salt and pepper to it and mix until well combined.

*
p<>{color:#000;}. Add it to the pan and stir it around until it scrambles.

*
p<>{color:#000;}. Add to a plate, sprinkle with cheese and cilantro and serve.

Banana French toast

WW- 7 points

Ingredients:

*
p<>{color:#000;}. 1 loaf whole wheat bread

*
p<>{color:#000;}. 2 bananas

*
p<>{color:#000;}. 1 teaspoon low fat butter

*
p<>{color:#000;}. 1 egg

*
p<>{color:#000;}. 4 cup low fat milk

*
p<>{color:#000;}. 1 teaspoon cinnamon powder

*
p<>{color:#000;}. ¼ teaspoon vanilla extract

*
p<>{color:#000;}. 2 tablespoons honey

*
p<>{color:#000;}. 2 tablespoons blueberries, chopped

Recipe:

*
p<>{color:#000;}. Start by breaking the eggs into a bowl and adding in the milk, cinnamon and vanilla. Beat until everything is well combined.

*
p<>{color:#000;}. Add the butter to a hot pan.

*
p<>{color:#000;}. Cut out the crumbs of the bread and place on a plate.

*
p<>{color:#000;}. Cut the banana into circles and place a few on each piece of bread.

*
p<>{color:#000;}. Sandwich one slice over another and dip the sandwich into the egg mixture before placing it on the hot butter.

*
p<>{color:#000;}. Brown on both sides.

*
p<>{color:#000;}. Serve with a drizzling of honey and scattered blueberries on top.

Frittata

WW- 4 points

Ingredients:

*
p<>{color:#000;}. 2 teaspoons olive oil

*
p<>{color:#000;}. 1 red bell pepper, chopped

*
p<>{color:#000;}. 1 red onion, chopped

*
p<>{color:#000;}. 1 potato, chopped

*
p<>{color:#000;}. 2 garlic pods, chopped

*
p<>{color:#000;}. ½ teaspoon thyme leaves

*
p<>{color:#000;}. 3 eggs

*
p<>{color:#000;}. 3 egg whites

*
p<>{color:#000;}. Salt to taste

*
p<>{color:#000;}. Pepper to taste

*
p<>{color:#000;}. Cilantro to sprinkle

Recipe:

*
p<>{color:#000;}. Start by adding the oil to a pan and toss in the onions and garlic.

*
p<>{color:#000;}. Once it browns, add the bell peppers, potato and allow it to cook.

*
p<>{color:#000;}. Meanwhile, add the eggs to a bowl and toss in the salt and pepper.

*
p<>{color:#000;}. Beat it until everything mixes in well.

*
p<>{color:#000;}. Add the eggs to it and wait for it to set.

*
p<>{color:#000;}. Preheat the broiler and stick the frittata in to cook until the top browns.

*
p<>{color:#000;}. Serve warm with a sprinkling of cilantro leaves on top.

Spinach quiche

WW- 3 points

Ingredients:

*
p<>{color:#000;}. 3 eggs

*
p<>{color:#000;}. 1 ½ cups low fat milk

*
p<>{color:#000;}. ¾ cup low fat baking mix

*
p<>{color:#000;}. Salt to taste

*
p<>{color:#000;}. Pepper to taste

*
p<>{color:#000;}. 2 garlic pods, chopped

*
p<>{color:#000;}. 3 cups fresh spinach leaves

*
p<>{color:#000;}. 1 red onion, chopped

*
p<>{color:#000;}. 1 red pepper, chopped

*
p<>{color:#000;}. ½ cup low fat mozzarella cheese

Recipe:

*
p<>{color:#000;}. Add the oil to a pan and toss in the onions and garlic.

*
p<>{color:#000;}. Preheat the oven to 400 degrees Fahrenheit.

*
p<>{color:#000;}. Add the browned onions and garlic to a baking tray and top it with the bell pepper.

*
p<>{color:#000;}. Mix the eggs, milk, salt, pepper and baking mix and spoon half of it over the onions and pepper.

*
p<>{color:#000;}. Sprinkle the chopped spinach leaves over the egg mixture and pour the other half over it.

*
p<>{color:#000;}. Bake for 50 minutes or until quiche is cooked through.

Chapter 6: Lunch & Dinner Recipes

Baked fish salad

WW- 5 points

Ingredients:

*
p<>{color:#000;}. 2 fresh tuna fillets

*
p<>{color:#000;}. ½ cup spring onion, chopped

*
p<>{color:#000;}. 2 tablespoons mint leaves

*
p<>{color:#000;}. 2 tablespoons parsley leaves

*
p<>{color:#000;}. 2 tablespoons fat free mayonnaise

*
p<>{color:#000;}. ½ teaspoon mustard

*
p<>{color:#000;}. Salt to taste

*
p<>{color:#000;}. Pepper to taste

*
p<>{color:#000;}. Lemon juice

Recipe:

*
p<>{color:#000;}. Preheat oven to 350 degrees Fahrenheit.

*
p<>{color:#000;}. Place the tuna fillets on a baking tray lined with baking sheet and sprinkle with salt and pepper.

*
p<>{color:#000;}. Bake for 15 minutes or until it is cooked.

*
p<>{color:#000;}. Place the mayonnaise in a bowl along with the mustard and whisk until well combined.

*
p<>{color:#000;}. Add the onion, mint leaves and parsley and give it a good mix.

*
p<>{color:#000;}. Use a fork to shred the fish and add to the salad.

*
p<>{color:#000;}. Add in lemon juice and mix until well combined.

*
p<>{color:#000;}. Serve as is or chilled in the fridge.

Healthy pizza

WW- 6 points

Ingredients:

*
p<>{color:#000;}. 1 large pita bread slice

*
p<>{color:#000;}. ¼ cup sugar free tomato salsa

*
p<>{color:#000;}. ½ cup button mushrooms, chopped

*
p<>{color:#000;}. ¼ cup green bell pepper

*
p<>{color:#000;}. 5 to 6 olives, chopped

*
p<>{color:#000;}. ½ cup mozzarella cheese, fat free

*
p<>{color:#000;}. 2 tablespoons parmesan cheese, fat free

*
p<>{color:#000;}. 1 tablespoon dried oregano

*
p<>{color:#000;}. 1 tablespoon dried thyme

*
p<>{color:#000;}. Salt to taste

*
p<>{color:#000;}. Pepper to taste

Recipe:

*
p<>{color:#000;}. Preheat the oven to 200 degrees Fahrenheit.

*
p<>{color:#000;}. Place the pita bread on a tray and spread the salsa over it.

*
p<>{color:#000;}. Add the mushrooms, bell pepper and olives to a bowl and add in the salt and pepper.

*
p<>{color:#000;}. Spread the mix evenly over the salsa.

*
p<>{color:#000;}. Sprinkle the oregano and thyme on top as also the mozzarella and the Parmesan.

*
p<>{color:#000;}. Bake for 10 minutes or until all the cheese has melted.

*
p<>{color:#000;}. Slice and serve hot.

Pasta salad

WW- 6 points

Ingredients:

*
p<>{color:#000;}. 3 cups macaroni pasta, cooked

*
p<>{color:#000;}. 3 large tomatoes, chopped

*
p<>{color:#000;}. 3 slices bacon, cooked and chopped

*
p<>{color:#000;}. 1 lettuce, leaves chopped

*
p<>{color:#000;}. 2 teaspoons rice vinegar

*
p<>{color:#000;}. ½ cup mayonnaise, fat free

*
p<>{color:#000;}. 1 tablespoon mustard

*
p<>{color:#000;}. ¼ cup sour cream, fat free

*
p<>{color:#000;}. Salt to taste

*
p<>{color:#000;}. Pepper to taste

*
p<>{color:#000;}. Cilantro to sprinkle

Recipe:

*
p<>{color:#000;}. Add the pasta to a bowl along with the bacon, lettuce and tomatoes and give it all a good mix.

*
p<>{color:#000;}. Add the mayonnaise, vinegar, sour cream, mustard salt and pepper to a bowl and give it a good mix.

*
p<>{color:#000;}. Add this to the pasta and mix until well combined.

*
p<>{color:#000;}. Serve with a sprinkling of fresh cilantro leaves on top.

Weight watchers BLT

WW- 5 points

Ingredients:

*
p<>{color:#000;}. ¼ cup mayonnaise, fat free

*
p<>{color:#000;}. 2 teaspoon mustard

*
p<>{color:#000;}. Salt to taste

*
p<>{color:#000;}. Pepper to taste

*
p<>{color:#000;}. 5 tablespoons basil leaves

*
p<>{color:#000;}. ½ pound roast beef, fat free and sliced

*
p<>{color:#000;}. 2 tomatoes, chopped into circles

*
p<>{color:#000;}. ½ lettuce, leaves removed and chopped

*
p<>{color:#000;}. 5 to 6 tortilla wraps

Recipe:

*
p<>{color:#000;}. Add the mayonnaise, mustard, salt and pepper to a bowl and mix until well combined.

*
p<>{color:#000;}. Toss in the basil leaves, mint leaves, beef, tomatoes and lettuce leaves and give everything a good mix.

*
p<>{color:#000;}. Place the tortilla wraps on a plate and spoon about 2 tablespoons of the mix into each.

*
p<>{color:#000;}. Roll the wraps and serve.

Asian noodle salad

WW- 6 points

Ingredients:

*
p<>{color:#000;}. 1 rib eye steak fillet

*
p<>{color:#000;}. 2 teaspoons soy sauce

*
p<>{color:#000;}. 2 teaspoons sesame sauce

*
p<>{color:#000;}. 1 cup spring onions, chopped

*
p<>{color:#000;}. 1 cup carrot, chopped

*
p<>{color:#000;}. 1 cup cabbage, chopped

*
p<>{color:#000;}. 2 packets beef flavor noodles

*
p<>{color:#000;}. 1 ¾ cups water

*
p<>{color:#000;}. Mint leaves to sprinkle

Recipe:

*
p<>{color:#000;}. Place the steak on a hot griddle to brown on all sides.

*
p<>{color:#000;}. Cut out the fat from the steak and cut it into slivers.

*
p<>{color:#000;}. Add the oil to a pan and toss in the green onions.

*
p<>{color:#000;}. Add the carrots and cabbage and cook until soft.

*
p<>{color:#000;}. Meanwhile, add the water to a pan, bring to a boil and add in the noodles.

*
p<>{color:#000;}. Once it cooks, toss it in with the vegetables along with the beef slivers.

*
p<>{color:#000;}. Add in soy sauce, stir-fry and serve hot with a sprinkling of mint leaves on top.

*
p<>{color:#000;}. You can also sprinkle toasted sesame seeds if you like.

Mixed bean soup

WW- 4 points

Ingredients:

*
p<>{color:#000;}. 2 cups tomatoes, chopped

*
p<>{color:#000;}. 2 cups corn, kernels removed

*
p<>{color:#000;}. 1 can kidney beans, drained

*
p<>{color:#000;}. 1 can green beans, drained

*
p<>{color:#000;}. 1 can lima beans, drained

*
p<>{color:#000;}. 1 can black beans, drained

*
p<>{color:#000;}. 1 large onion, chopped

*
p<>{color:#000;}. 1 tablespoon oregano

*
p<>{color:#000;}. 1 red chili, slit

*
p<>{color:#000;}. 4 cups vegetable stock, fat free

*
p<>{color:#000;}. Salt to taste

*
p<>{color:#000;}. Pepper to taste

Recipe:

*
p<>{color:#000;}. Start by adding the stock to a pot and bring it to a boil.

*
p<>{color:#000;}. Add in the onions and allow it to soften.

*
p<>{color:#000;}. Toss in the corn and beans and simmer the soup gently.

*
p<>{color:#000;}. Add the oregano, chili, salt and pepper and give everything a good mix.

*
p<>{color:#000;}. Serve hot with a sprinkling of fresh parsley leaves.

Stir fried shrimp

WW- 3 points

Ingredients:

*
p<>{color:#000;}. 2 teaspoons olive oil

*
p<>{color:#000;}. 2 garlic pods, chopped

*
p<>{color:#000;}. 1 pound shrimp, deveined

*
p<>{color:#000;}. 1 lemon, juiced

*
p<>{color:#000;}. 1 teaspoon herb seasoning

*
p<>{color:#000;}. Salt to taste

*
p<>{color:#000;}. Pepper to taste

*
p<>{color:#000;}. Parsley leaves to sprinkle

Recipe:

*
p<>{color:#000;}. Add the oil to a pan and toss in the garlic.

*
p<>{color:#000;}. Allow it to brown a little before tossing in the shrimps.

*
p<>{color:#000;}. Add the herbs, salt and pepper and give everything a thorough mix.

*
p<>{color:#000;}. Add in the lemon juice and serve hot with a sprinkling of fresh parsley leaves on top.

Kidney bean and turkey chili

WW- 7 points

Ingredients:

*
p<>{color:#000;}. 1 pound ground beef

*
p<>{color:#000;}. 1 red onion, chopped

*
p<>{color:#000;}. 1 garlic pod, chopped

*
p<>{color:#000;}. 2 teaspoons olive oil

*
p<>{color:#000;}. 2 cups beef stock, fat free

*
p<>{color:#000;}. 1 tablespoon paprika

*
p<>{color:#000;}. Salt to taste

*
p<>{color:#000;}. 1 can chili beans, drained

*
p<>{color:#000;}. 1 cup tomatoes, chopped

*
p<>{color:#000;}. Parsley leaves to sprinkle

Recipe:

*
p<>{color:#000;}. Heat a pan and add the oil.

*
p<>{color:#000;}. Add the garlic and onions and brown it.

*
p<>{color:#000;}. Add in the stock, salt and paprika and bring to a boil.

*
p<>{color:#000;}. Add in the beef and allow it to cook on simmer until the beef is soft.

*
p<>{color:#000;}. Add the chili beans and tomatoes mix until everything is well combined.

*
p<>{color:#000;}. Serve hot with a sprinkling of parsley leaves on top.

Tortillas stuffed with crab

WW- 8 points

Ingredients:

*
p<>{color:#000;}. 1 cup crabmeat

*
p<>{color:#000;}. ½ cup cheddar cheese

*
p<>{color:#000;}. 1 cup cabbage, chopped

*
p<>{color:#000;}. 1 red bell pepper, chopped

*
p<>{color:#000;}. 1 cup tomato, chopped

*
p<>{color:#000;}. Salt to taste

*
p<>{color:#000;}. 4 green chilies, seeds removed

*
p<>{color:#000;}. 4 whole wheat tortillas

Recipe:

*
p<>{color:#000;}. Preheat the oven to 400 degrees Fahrenheit.

*
p<>{color:#000;}. Place the crabmeat, cabbage, green chilies, salt, bell pepper and tomato in a bowl and give everything a good mix.

*
p<>{color:#000;}. Place the tortillas on a baking tray lines with baking sheet and drop a spoonful of the mix on each.

*
p<>{color:#000;}. Sprinkle some cheddar on top of each and bake for 10 minutes or until the cheese melts completely.

*
p<>{color:#000;}. Serve hot.

Dinner sandwiches

WW- 8 points

Ingredients:

*
p<>{color:#000;}. 1 egg

*
p<>{color:#000;}. 1 egg white

*
p<>{color:#000;}. 1⁄2 cup fat free milk

*
p<>{color:#000;}. 4 teaspoon mustard

*
p<>{color:#000;}. 5 to 6 whole wheat bread slices

*
p<>{color:#000;}. 5 to 6 gruyere cheese, thinly sliced

*
p<>{color:#000;}. 4 ounces cooked chicken breast, skinned and trimmed

Recipe:

*
p<>{color:#000;}. Add the egg, egg white and milk to a bowl and whisk until well combined.

*
p<>{color:#000;}. Place the bread on a plate and spread the mustard on each slice.

*
p<>{color:#000;}. Add one piece of the meat and cheese on half the slices and sandwich them with the other slice.

*
p<>{color:#000;}. Place a griddle on heat.

*
p<>{color:#000;}. Dip the sandwich into the egg mixture and place on the hot griddle.

*
p<>{color:#000;}. Brown it on both sides before serving hot.

Chapter 7: Desserts Recipes

Banana bread muffin

WW- 2 points

Ingredients:

*
p<>{color:#000;}. 2 tablespoons vegetable oil

*
p<>{color:#000;}. 3 bananas

*
p<>{color:#000;}. 1 lemon, juiced and zested

*
p<>{color:#000;}. 1 egg

*
p<>{color:#000;}. 1 egg white

*
p<>{color:#000;}. 2 ¼ cup all-purpose flour

*
p<>{color:#000;}. 2 teaspoons baking powder

*
p<>{color:#000;}. 1 teaspoon cinnamon powder

*
p<>{color:#000;}. ½ teaspoon salt

*
p<>{color:#000;}. ¼ cup low fat buttermilk

*
p<>{color:#000;}. ½ cup raisins

*
p<>{color:#000;}. ¼ cup sugar

Recipe:

*
p<>{color:#000;}. Preheat the oven to 350 degrees Fahrenheit.

*
p<>{color:#000;}. Add the oil, eggs, egg whites, lemon juice and butter milk to a bowl and beat until light and fluffy.

*
p<>{color:#000;}. Run the flour, baking powder and salt through a sieve to mix them well.

*
p<>{color:#000;}. Add the flour to the oil mix along with the sugar, cinnamon, lemon zest and mashed bananas and give it a good mix.

*
p<>{color:#000;}. Spoon in the mix into cupcake molds and bake for 10 to 15 minutes or until muffins are well done.

*
p<>{color:#000;}. Serve warm.

Oat and apple muffins

WW – 4 points

Ingredients:

*
p<>{color:#000;}. 1 red apple

*
p<>{color:#000;}. 3 tablespoons honey

*
p<>{color:#000;}. 1/3 cup low fat milk

*
p<>{color:#000;}. 1 egg white

*
p<>{color:#000;}. 1 tablespoon olive oil

*
p<>{color:#000;}. ½ cup walnuts, chopped

*
p<>{color:#000;}. ¼ teaspoon baking soda

*
p<>{color:#000;}. ¼ teaspoon salt

*
p<>{color:#000;}. 2 teaspoons baking powder

*
p<>{color:#000;}. ¾ cup oats

*
p<>{color:#000;}. 1 cup whole wheat flour

Recipe:

*
p<>{color:#000;}. Preheat the oven to 400 degrees Fahrenheit.

*
p<>{color:#000;}. Add the eggs, milk, and oil to a bowl and beat until light.

*
p<>{color:#000;}. Run the flour, baking powder, baking soda and salt through a sieve to remove any impurities and mix them well.

*
p<>{color:#000;}. Add the flour to the oil mix along with finely chopped apples, walnuts, and oats and mix until well combined.

*
p<>{color:#000;}. Add about a tablespoon each of the mix into the muffin molds and bake for 10 to 15 minutes or until muffins are well baked.

*
p<>{color:#000;}. Serve warm with a drizzling of honey on top.

Strawberry Danish

WW- 2 points

Ingredients:

*
p<>{color:#000;}. 1 cup all-purpose flour

*
p<>{color:#000;}. 2 eggs

*
p<>{color:#000;}. 1 teaspoon baking powder

*
p<>{color:#000;}. 1 teaspoon baking soda

*
p<>{color:#000;}. ½ teaspoon vanilla extract

*
p<>{color:#000;}. ¾ cup sugar

*
p<>{color:#000;}. 5 tablespoons low fat whipping cream

*
p<>{color:#000;}. 1 cup strawberries, chopped

*
p<>{color:#000;}. Mint leaves to garnish

Recipe:

*
p<>{color:#000;}. Preheat the oven to 350 degrees Fahrenheit.

*
p<>{color:#000;}. Break the eggs into a bowl and add in the vanilla extract, oil and milk and whisk until light.

*
p<>{color:#000;}. Run the flour, baking soda and baking powder through a sieve.

*
p<>{color:#000;}. Mix it into the oil mix and make a smooth batter.

*
p<>{color:#000;}. Place a tablespoon of the mix into muffin molds and bake for 10 to 12 minutes.

*
p<>{color:#000;}. Allow it to cool down.

*
p<>{color:#000;}. Meanwhile, beat the cream such that it forms stiff peaks.

*
p<>{color:#000;}. Chop the strawberries into small pieces.

*
p<>{color:#000;}. Once the muffins cool down, cut them in half and toast on a warm griddle by flattening them.

*
p<>{color:#000;}. Place them on a plate and apply the cream on top.

*
p<>{color:#000;}. Serve with a sprinkling of the strawberries on top.

Key lime pie

WW- 4 points

Ingredients:

*
p<>{color:#000;}. 1 reduced fat graham cracker crust

*
p<>{color:#000;}. 1 packet sugar free lime gelatin

*
p<>{color:#000;}. ¼ cup boiling water

*
p<>{color:#000;}. ½ pack fat free whipped topping

*
p<>{color:#000;}. 1 large pack sugar free key lime yogurt

Recipe:

*
p<>{color:#000;}. Boil the water and add to a boil.

*
p<>{color:#000;}. Drop in the gelatin and mix until well combined.

*
p<>{color:#000;}. Add in the yogurt and mix well.

*
p<>{color:#000;}. Add the whipped topping into the mix and fold until well combined.

*
p<>{color:#000;}. Add the crust to a trap and press it down.

*
p<>{color:#000;}. Add the filling on top and spread it around.

*
p<>{color:#000;}. Place it in the fridge for 2 to 3 hours or until well set.

*
p<>{color:#000;}. Serve cold.

Custard salad

WW- 3 points

Ingredients:

*
p<>{color:#000;}. 1 large orange

*
p<>{color:#000;}. ½ pineapple

*
p<>{color:#000;}. 1 large banana

*
p<>{color:#000;}. 1 large apple

*
p<>{color:#000;}. ½ cup raisins

*
p<>{color:#000;}. 4 tablespoons corn flour

*
p<>{color:#000;}. 3 tablespoon vanilla extract

*
p<>{color:#000;}. 2 cups low fat milk

*
p<>{color:#000;}. ¾ cup sugar

Recipe:

*
p<>{color:#000;}. Start by adding the milk to a saucepan along with the sugar and allow the two to mix.

*
p<>{color:#000;}. Add in the vanilla extract and mix until well combined.

*
p<>{color:#000;}. Add around 4 tablespoons of cold milk to the corn flour and drop it in gently into the milk.

*
p<>{color:#000;}. Keep stirring continuously until the custard thickens.

*
p<>{color:#000;}. Chop the fruits into small pieces and add to a bowl.

*
p<>{color:#000;}. Allow the custard to reach room temperature before adding it to the fruits.

*
p<>{color:#000;}. Serve as is or chill and serve.

Chapter 8: Smoothies Recipes

Peanut butter and banana smoothie

WW- 8 points

Ingredients:

*
p<>{color:#000;}. 1 cup skim milk or soya milk

*
p<>{color:#000;}. 1 tablespoon sugar free peanut butter

*
p<>{color:#000;}. 1 large banana

Recipe:

*
p<>{color:#000;}. Add the milk and peanut butter into a blender and mix until well combined.

*
p<>{color:#000;}. Mash the banana and add it to a glass.

*
p<>{color:#000;}. Add in the peanut butter milk and serve with crushed ice stirred in.

Papaya smoothie

WW- 3 points

Ingredients:

*
p<>{color:#000;}. 1 cup frozen papaya pieces

*
p<>{color:#000;}. 1 cup low fat Greek yogurt

*
p<>{color:#000;}. 1 tablespoon sugar

*
p<>{color:#000;}. ¼ teaspoon salt

*
p<>{color:#000;}. 1 lemon juiced and zested

*
p<>{color:#000;}. 1 teaspoon cinnamon powder

*
p<>{color:#000;}. 1 teaspoon cardamom powder

Recipe:

*
p<>{color:#000;}. Add the papaya, yogurt, sugar, salt and lemon juice to a blender and blend until smooth.

*
p<>{color:#000;}. Add the cardamom powder to the bottom of a glass and pour in the papaya smoothie.

*
p<>{color:#000;}. Top it with the cinnamon powder and serve.

Apple pie smoothie

WW- 7 points

Ingredients:

*
p<>{color:#000;}. 1 apple, chopped

*
p<>{color:#000;}. 1 banana, chopped

*
p<>{color:#000;}. 1/2 cup sugar less almond milk

*
p<>{color:#000;}. 1/2 cup yogurt, ideally flavored

*
p<>{color:#000;}. 1 tablespoon almonds, chopped

*
p<>{color:#000;}. 1/4 teaspoon cinnamon powder

*
p<>{color:#000;}. ¼ teaspoon nutmeg

*
p<>{color:#000;}. 1 teaspoon ginger, grated

Recipe:

*
p<>{color:#000;}. Add the apples, banana, yogurt and milk into a blender and whizz until smooth.

*
p<>{color:#000;}. Add the cinnamon, nutmeg and ginger to a glass and top it with the smoothie.

*
p<>{color:#000;}. Stir it and serve with a sprinkling of chopped almonds on top.

Strawberry and flax smoothie

WW- points

Ingredients:

*
p<>{color:#000;}. 1 avocado

*
p<>{color:#000;}. ½ cup strawberries

*
p<>{color:#000;}. 2 cups skim or soy milk

*
p<>{color:#000;}. 1 tablespoon flax seeds, toasted and ground

Recipe:

*
p<>{color:#000;}. Start by cutting the avocado in half and removing the pit.

*
p<>{color:#000;}. Scoop out its flesh and add to a blender along with the strawberries and milk and whizz until well combined.

*
p<>{color:#000;}. Add the flax seeds to a cup and add in the smoothie.

*
p<>{color:#000;}. Mix well and serve with crushed ice mixed in.

Spicy vanilla smoothie

WW- 3 points

Ingredients:

*
p<>{color:#000;}. 1 cup almond milk

*
p<>{color:#000;}. 1 banana, chopped and frozen

*
p<>{color:#000;}. ½ teaspoon cinnamon powder

*
p<>{color:#000;}. ½ teaspoon ginger powder

*
p<>{color:#000;}. ½ teaspoon pepper

*
p<>{color:#000;}. ½ teaspoon cardamom powder

*
p<>{color:#000;}. ½ teaspoon clove powder

*
p<>{color:#000;}. ½ teaspoon nutmeg

*
p<>{color:#000;}. ¼ teaspoon vanilla extract

Recipe:

*
p<>{color:#000;}. Start by adding the banana, vanilla extract and almond milk to a blender and whizz until well combined.

*
p<>{color:#000;}. You can add in sugar if the banana is not sweet.

*
p<>{color:#000;}. Add in the cinnamon, ginger, pepper, cardamom, clove and nutmeg to a glass and add in the smoothie.

*
p<>{color:#000;}. Mix until well combined.

*
p<>{color:#000;}. You can omit any of the spices if it is not to your taste.

Green smoothie

WW- 5 points

Ingredients:

*
p<>{color:#000;}. ½ cup kale

*
p<>{color:#000;}. ½ zucchini

*
p<>{color:#000;}. 1 avocado

*
p<>{color:#000;}. 1 cup Greek yogurt

*
p<>{color:#000;}. 1 green chili seeds removed

*
p<>{color:#000;}. 1 teaspoon sea salt

Recipe:

*
p<>{color:#000;}. Start by adding the kale and zucchini to a blender along with the avocado and yogurt.

*
p<>{color:#000;}. Whizz it until smooth.

*
p<>{color:#000;}. Chop the deseeded chili into tiny pieces and add to a glass.

*
p<>{color:#000;}. Pour the smoothie in, sprinkle sea salt on top and serve.

Chocolate smoothie

WW- 3 points

Ingredients:

*
p<>{color:#000;}. 1 banana chopped and frozen

*
p<>{color:#000;}. 2 tablespoons sugar free cocoa powder

*
p<>{color:#000;}. 1 tablespoon almond butter

*
p<>{color:#000;}. 1/4 cup sugar free almond milk

Recipe:

*
p<>{color:#000;}. Add the banana to a blender along with the cocoa and almond milk and whizz until smooth and creamy.

*
p<>{color:#000;}. Pour it into a glass and top it with a dollop of almond butter on top.

*
p<>{color:#000;}. Serve as is or chilled in the freezer.

Chapter 9: Recipes with O Smart Points

Toasted carrots

WW- 0 points

Ingredients:

*
p<>{color:#000;}. 6 to 7 carrots, peeled and cut into long strips

*
p<>{color:#000;}. 1 teaspoon salt

*
p<>{color:#000;}. 1/2 teaspoon cumin powder

*
p<>{color:#000;}. 1/2 teaspoon pepper

Recipe:

*
p<>{color:#000;}. Preheat oven to 400 degrees Fahrenheit.

*
p<>{color:#000;}. Place a greasing paper on a tray.

*
p<>{color:#000;}. Place the carrots next to each other and sprinkle the salt, cumin and pepper on top.

*
p<>{color:#000;}. Use your fingers to rub it in until all the carrots are well coated.

*
p<>{color:#000;}. Place it in the oven and bake for 18 to 20 minutes or until well roasted.

*
p<>{color:#000;}. Serve warm.

Chicken soup

WW- 0 points

Ingredients:

*
p<>{color:#000;}. 3 cups chicken stock

*
p<>{color:#000;}. 2 cups cabbage

*
p<>{color:#000;}. 1 teaspoon salt

*
p<>{color:#000;}. 1 teaspoon pepper

*
p<>{color:#000;}. ½ teaspoon cinnamon powder

*
p<>{color:#000;}. ½ teaspoon nutmeg powder

Recipe:

*
p<>{color:#000;}. Start by adding the chicken stock to a saucepan and bring it to a boil.

*
p<>{color:#000;}. Chop the cabbage into thin slices and add to the stock.

*
p<>{color:#000;}. Allow it to soften on a medium flame.

*
p<>{color:#000;}. Add in the salt, pepper and cinnamon and give it a good mix.

*
p<>{color:#000;}. Serve hot.

Roasted cauliflower

WW- 0 points

Ingredients:

*
p<>{color:#000;}. 1 large cauliflower, florets separated and chopped

*
p<>{color:#000;}. 2 teaspoons chili powder

*
p<>{color:#000;}. 1 teaspoon garlic powder

*
p<>{color:#000;}. 1 teaspoon cumin powder

*
p<>{color:#000;}. 1 teaspoon salt

*
p<>{color:#000;}. 1/2 teaspoon pepper

*
p<>{color:#000;}. 2 green shallots, chopped

*
p<>{color:#000;}. 1 lemon, juiced

Recipe:

*
p<>{color:#000;}. Preheat oven to 400 degrees Fahrenheit.

*
p<>{color:#000;}. Place a baking sheet on a baking tray.

*
p<>{color:#000;}. Add the cauliflower heads into a bowl along with the chili powder, garlic powder, cumin powder, salt and pepper and give everything a good mix.

*
p<>{color:#000;}. Place it over the baking sheet and spread it evenly.

*
p<>{color:#000;}. Place the tray in the oven and bake for 15 to 20 minutes or until well roasted.

*
p<>{color:#000;}. Add the cauliflower to a bowl and top it with the onions and lemon juice and serve warm.

Zucchini salad

WW- 0 points

Ingredients:

*
p<>{color:#000;}. 1/3 cup red wine

*
p<>{color:#000;}. 2 teaspoons pepper

*
p<>{color:#000;}. 1 teaspoons cinnamon powder

*
p<>{color:#000;}. 1 teaspoon clove powder

*
p<>{color:#000;}. 1 teaspoon nutmeg powder

*
p<>{color:#000;}. 2 teaspoons dried oregano

*
p<>{color:#000;}. 2 teaspoons dried thyme

*
p<>{color:#000;}. 1 teaspoon salt

*
p<>{color:#000;}. 2 zucchinis

*
p<>{color:#000;}. Mint to sprinkle

Recipe:

*
p<>{color:#000;}. Start by chopping the zucchini into long strips.

*
p<>{color:#000;}. Add the wine, pepper, cinnamon, clove, nutmeg, oregano, thyme and salt and give it all a good mix.

*
p<>{color:#000;}. Toss in the zucchini and give it a good mix.

*
p<>{color:#000;}. Allow it to marinate for 4 to 5 hours and serve with a sprinkling of fresh mint leaves on top.

Easy tomato soup

WW- 0 points

Ingredients:

*
p<>{color:#000;}. ½ teaspoon pepper

*
p<>{color:#000;}. 1 teaspoon salt

*
p<>{color:#000;}. ½ cup chicken stock

*
p<>{color:#000;}. 1 cup cabbage, chopped

*
p<>{color:#000;}. 1 large onion, chopped

*
p<>{color:#000;}. 1 tomato, chopped

*
p<>{color:#000;}. 2 cups water

*
p<>{color:#000;}. Parsley leaves

Recipe:

*
p<>{color:#000;}. Add the onion to a pan and sauté until golden.

*
p<>{color:#000;}. Add in the chicken stock and water and mix until well combined.

*
p<>{color:#000;}. Add the tomato and cabbage and boil until the cabbage cooks through.

*
p<>{color:#000;}. Add salt and pepper and serve hot with a sprinkling of fresh parsley leaves on top.

Mixed vegetable salad

WW- 0 points

Ingredients:

*
p<>{color:#000;}. 1 tablespoon white vinegar

*
p<>{color:#000;}. 1 teaspoon pepper

*
p<>{color:#000;}. 1 teaspoon salt

*
p<>{color:#000;}. 1 cucumber

*
p<>{color:#000;}. 1 red onion

*
p<>{color:#000;}. 1 tomato

*
p<>{color:#000;}. ½ beetroot

*
p<>{color:#000;}. 1 carrot

*
p<>{color:#000;}. ½ green chili, seeds removed

*
p<>{color:#000;}. Mint to sprinkle

Recipe:

*
p<>{color:#000;}. Add the vinegar, pepper, chili and salt to a bowl and whisk until well combined.

*
p<>{color:#000;}. Chop the vegetables into a shape of your choice, preferably into small pieces.

*
p<>{color:#000;}. Add the vegetables to a bowl and drizzle the vinegar over it.

*
p<>{color:#000;}. Give it a good toss and serve with a sprinkling of mint on top.

*
p<>{color:#000;}. This salad can also be served as a cold salad by placing it in the fridge for an hour.

Chapter 10: Snacks with Only 1 Smart Point[* *]

1 point pancakes

WW- 1 point

Ingredients:

*
p<>{color:#000;}. 1 cup whole wheat flour

*
p<>{color:#000;}. ¾ cup sugar free applesauce

*
p<>{color:#000;}. ½ tablespoon baking powder

*
p<>{color:#000;}. ½ cup low fat buttermilk

*
p<>{color:#000;}. 1 egg white

*
p<>{color:#000;}. ½ tablespoon cinnamon powder

*
p<>{color:#000;}. 3 tablespoons honey

Recipe:

*
p<>{color:#000;}. Add the wheat flour, baking powder and cinnamon powder to a sieve to combine everything properly.

*
p<>{color:#000;}. Whisk the egg white, buttermilk and applesauce until well combined.

*
p<>{color:#000;}. Mix the dry ingredients with the wet and form a thick batter.

*
p<>{color:#000;}. Heat a griddle and place a ladleful of the batter to make small pancakes.

*
p<>{color:#000;}. Flip it over once it browns on one side and serve with a drizzling of honey on top.

Vegetable stir fry

WW- 1 point

Ingredients:

*
p<>{color:#000;}. 2 cups broccoli florets

*
p<>{color:#000;}. 1 cup cabbage, chopped

*
p<>{color:#000;}. 2 large carrots, chopped

*
p<>{color:#000;}. 1 red onion, chopped

*
p<>{color:#000;}. 3 garlic pods, chopped

*
p<>{color:#000;}. 1 cup button mushrooms, chopped

*
p<>{color:#000;}. 1 cup snow peas

*
p<>{color:#000;}. 1 red bell pepper, chopped

*
p<>{color:#000;}. 2 tablespoons light soy sauce

*
p<>{color:#000;}. 1 tablespoon rice vinegar

*
p<>{color:#000;}. 1 teaspoon sesame oil

*
p<>{color:#000;}. Parsley to sprinkle

Recipe:

*
p<>{color:#000;}. Use a non-stick span and coat with cooking spray.

*
p<>{color:#000;}. Toss in the broccoli and stir-fry it for 3 to 4 minutes.

*
p<>{color:#000;}. Next, toss in the carrots, onions and garlic and give it a good mix.

*
p<>{color:#000;}. Once soft, add in the peas, mushrooms and pepper and give everything a toss.

*
p<>{color:#000;}. Add in vinegar, soy sauce and sesame oil and mix until well combined.

*
p<>{color:#000;}. Add in the spinach at the last minute to prevent it from wilting away.

*
p<>{color:#000;}. Serve hot with a sprinkling of parsley leaves on top.

Egg soup

WW- 1 point

Ingredients:

*
p<>{color:#000;}. 5 cups chicken broth, fat free

*
p<>{color:#000;}. 1 carrot, chopped

*
p<>{color:#000;}. 1 egg

*
p<>{color:#000;}. 1 egg white

*
p<>{color:#000;}. 1/8 teaspoon ginger powder

*
p<>{color:#000;}. 2 chilies, chopped

*
p<>{color:#000;}. 2 tablespoons light soy sauce

*
p<>{color:#000;}. 2 spring onions, chopped

*
p<>{color:#000;}. Salt to taste

*
p<>{color:#000;}. Cilantro leaves to sprinkle

Recipe:

*
p<>{color:#000;}. Add the broth to a pot and bring to a boil.

*
p<>{color:#000;}. Toss in the carrots and spring onions and allow them to soften.

*
p<>{color:#000;}. Add the egg and egg white to a bowl and whisk it until well combined.

*
p<>{color:#000;}. Now gently drop it into the broth and allow it to go stringy.

*
p<>{color:#000;}. Add in the chilies, soy sauce and salt.

*
p<>{color:#000;}. Serve hot with a sprinkling of cilantro leaves on top.

Fennel salad

WW- 1 point

Ingredients:

*
p<>{color:#000;}. 1 fennel, chopped

*
p<>{color:#000;}. 1 zucchini, chopped

*
p<>{color:#000;}. 1/2 cup Greek yogurt

*
p<>{color:#000;}. 2 garlic pods, chopped

*
p<>{color:#000;}. 2 tablespoons fresh dill leaves, chopped

*
p<>{color:#000;}. 1 tablespoon lemon juice

*
p<>{color:#000;}. Salt to taste

*
p<>{color:#000;}. Pepper to taste

*
p<>{color:#000;}. Mint to sprinkle

Recipe:

*
p<>{color:#000;}. Chop the fennel and zucchini and add to a bowl.

*
p<>{color:#000;}. Add the salt and pepper to it and set aside.

*
p<>{color:#000;}. Add the yogurt, garlic, dill leaves, and lemon juice and mix until well combined.

*
p<>{color:#000;}. Toss in the vegetables into it and give it a good mix.

*
p<>{color:#000;}. Serve with a sprinkling of fresh mint leaves on top.

Pineapple popsicles

WW- 1 point

Ingredients:

*
p<>{color:#000;}. 2 cups pineapple pieces, finely chopped

*
p<>{color:#000;}. ¼ cup apple juice, sugar free

*
p<>{color:#000;}. 2 tablespoons lemon juice

*
p<>{color:#000;}. Mint leaves

Recipe:

*
p<>{color:#000;}. Start by adding the pineapple pieces and apple juice to a blender and make a smooth juice.

*
p<>{color:#000;}. Pour into a jar and add in the lemon juice.

*
p<>{color:#000;}. Mix until well combined and toss in mint leaves.

*
p<>{color:#000;}. Add to Popsicle molds and freeze for 5 to 6 hours.

*
p<>{color:#000;}. Unmold and serve.

Chapter 11: Weight Watchers FAQ

Here are some questions on the weight watchers diet that will help you understand the topic better.

Is this diet suitable for all?

Yes, the weight watchers diet is suitable for everyone. You can consult a physician before taking it up just to make sure that your body is ready for a diet. The doctor might prescribe some supplements to make up for any nutrients lacking in your body. If you wish to put your child on the weight watcher’s diet then you must first consult his or her doctor about the same. Remember, the diet is not just about controlling your food habits abut also about incorporating as much physical activity as possible. You therefore have to be fit enough to take up rigorous activities capable of burning away those extra pounds.

Do I need an online program?

Not necessarily but having an online guide will help you maintain the diet for a longer time. You can sign up with any of the weight watchers online programs and ask them to customize a diet and exercise plan for you. Joining a support group will also greatly help you through your journey. You can join a group that consists of people that have practiced the diet for a long time, as they will be able to give you appropriate advice. You can also contribute to the group by sharing tips and smart point recipes.

How long should I continue with it?

The weight watchers diet should be adopted for a lifetime. It should not be considered as just a passing diet to take up on a temporary basis and abandon once your weight goal is reached. You should keep going and count your points on a daily basis. Exercising will be a must regardless of whether you are eating less than your ideal points. You can take up interesting exercises such as dancing and playing sports to beat the monotony. You have to remain motivated to exercise as much as you can and burn away as many calories as your body possibly can.

Should I calculate points on every meal?

Yes. That is one of the basic requirements of the weight watchers diet. You have to calculate the smart points of every meal to make sure you remain within the desired limit. If you end up consuming more than requisite then don’t worry, you can always exercise a little extra and burn it all away. But you must not cheat on your smart points, as it will defeat the purpose. You should try and eat as many healthy foods as possible and stave off the temptation of indulging yourself in unhealthy food habits.

How fast can I see results?

Results will depend on your body type and the kind of exercise plan that you follow. Some people might see results within a month or two while some others might see them after 4 or 5 months. It will be a gradual process, especially if you are obese. But it will be wrong to discontinue the diet just because you are not experiencing overnight results. You have to remain patient and give the diet a fair chance to work on your body.

Are there any precautions to observe?

As was mentioned earlier, you will first have to visit your doctor to make sure that you are fit enough to take up the diet. Secondly, it is best to consume the minimum amount of calories required by your body to avoid weakness and dizziness. Consume lots of water all through the day to ensure that you remain well hydrated.

These form some of the common questions that get asked on the topic and hope you had yours answered successfully.

Conclusion

With that, we have come to the end of this book. I hope you had a good time reading it. The main aim of this book was to educate you on the basics of the weight watchers diet and what it can do for you. The diet is suitable for all those that wish to lose weight and develop a lean body. It is also apt for those looking to stave off the onset of illnesses and prolong their lifespan.

I hope you enjoy cooking and serving the different recipes to your family and loved ones. Without wasting anymore time, lets get cooking.

All the best!

Thank you again for downloading this book, I hope it was able to help you to get started on this new journey for eating healthy.

 

Finally, if you enjoyed this guide then I’d like to ask you for a favor, would you be kind enough to leave a review for this book on Amazon?

Leaving a review allow me to improve it and good reviews mean the world to me.

 

All the best!


Weight Watchers: Guide for Beginners: Quick & Easy Recipes for Rapid Weight Loss

The weight watcher’s diet is quite unique and one that assigns points to foods. The diet also lays emphasis on physical activity and assigns them certain points as well. So in effect, you burn away the points (calories) that you consume by taking up the appropriate physical activity that counters the chosen foods. One great aspect of this diet is you can consume whatever you like, as there is no real restriction on the foods that can be incorporated into your daily diet. You can have ice creams, fries and also fruit juices, but only if you balance out the smart points. Smart points refer to numbers awarded to individual food items. You must assess your body type and calculate the number of calories you need to consume within a day. The diet is suitable for all those that wish to lose weight and develop a lean body. It is also apt for those looking to stave off the onset of illnesses and prolong their lifespan. Here's a Preview of What You'll Learn: Why Weight Watchers How does Weight Watchers Work How to Stay Motivated Losing Weight How to Maximize Results to Lose Weight Breakfast Recipes Lunch & Dinner Recipes Dessert Recipes Smoothie Recipes Recipes with O Smart Points Snacks with Only 1 Smart Point And much more! Download your copy NOW! Click the buy button! Tags:weight watchers cookbook, weight watchers smart points, smart points cookbook, points guide 2016, books, recipes, points diet

  • Author: fer27
  • Published: 2016-10-18 10:06:53
  • Words: 7418
Weight Watchers: Guide for Beginners: Quick & Easy Recipes for Rapid Weight Loss Weight Watchers: Guide for Beginners: Quick & Easy Recipes for Rapid Weight Loss