Have you just joined Weight Watchers and need some help with a meal plan? Here is my first 30 Day Weight Watchers Meal Plan that helped me lose almost 20 pounds.
If you are curious as to how WELL I did on the 2nd month on Weight Watchers Freestyle, you can see the meal plans for my 5th, 6th, 7th and 8th week and my WEIGH-IN results too by clicking this link (when you are done reading this post).
I have been on Weight Watchers since 1/1/18. In my first 30 days on Weight Watchers, I lost 18.5 pounds. And I didn’t exercise at all during that period of time because I had to use an aircast for a severe ankle sprain. So all 18.5 pounds was lost being pretty sedentary.
Here are the ALL the food substitution products (and more) of what I use to get the most out of my daily points allowance everyday.
Below is the exact 30 Day Weight Watchers Meal Plan that I used to lose all 18.5 pounds. This includes snacks, desserts and lots and lots of delicious food. And believe me, I am not a 4 ounces of meat at dinner time kind of gal. Nor do I refrain from eat carbs or stay away from eating out. And neither should you.
Let’s get started…………
*This post contains affiliate links.
PIN FOR LATER ⇓
30 Day Weight Watchers Meal Plan That Helped Me Lose Almost 20 Pounds
WEEK ONE – LOST 6 POUNDS THIS WEEK
Monday
Breakfast: (3) Sunny Side Up Eggs – Fried in Pam (0B, 6G, 0P), (2) Flora Italian Toasts (2B, 2G, 2P Points)
Snack: Large Melon Fruit Salad (0B, 0G, 0P)
Lunch: 1 Serving of Black Bean and Corn Salad (0B, 7G, 0P), 1 Can of Tuna mixed with celery, onion and mustard (0B, 1G, 0P)
Snack: Sugar Free Chai Tea* made with 1 cup of Skim Milk (3B, 3G, 3P)
Dinner: 8 oz Roast Turkey Breast (Skin Removed) (0B, 4G, 0P), 1/2 Cup of Green Peas (0B, 2G, 0P), Mashed Cauliflower with 1/2 Cup of Kraft Fat Free Shredded Cheddar Cheese and I Can’t Believe It’s Not Butter Spray (1B, 1G, 1P)
Snack: 34 Pieces of Baked Cheetos (4B, 4G, 4P)
Tuesday
Breakfast: Update: I have a brand new, fantastically versatile flourless breakfast muffin recipe below. These muffins are so simple to whip up and each muffin has 13 Lily’s Baking Chips in it for 0 Points or feel free to add in your favorite fruit! Even better – this new recipe is just 1 Point for a super delicious and filling healthy muffin. See the printable recipe here (1B, 2G, 0P); Fruit Salad (0B, 0G, 0P)
Snack: Banana Sprinkled with Cinnamon, Grapes (0B, 0G, 0P)
Lunch: 1 Serving of Black Bean and Corn Salad, (0B, 7G, 0P) 2 slices of Nature’s Harvest Lite (2B, 2G, 2P) + 2 ounces of OvenGold Turkey Breast (0B, 1G, 0P)
Snack: Cookies and Cream Quest Bar* (4B, 4G, 4P)
Dinner: 8 oz of Large Shrimp over Cauliflower Rice (0P, 2G, 0P), 1/2 Cup of Peas (0B, 2G, 0P), Massive Green Salad w/Olive Garden Light Dressing* (2B, 2G, 2P)
Snack:2 Sugar Free Strawberry Jello Cups with 2 ounces of Fat Free Cool Whip (4B, 4G, 4P)
RELATED: Over 31 Weight Watchers 0 Point Lunch Recipes
Wednesday
Breakfast: [Same as Tuesday] (1B, 2G, 0P)
Snack: Sugar Free Jello Gelatin Cup, Sliced Pineapple (0B, 0G, 0P)
Lunch: Massive Green Salad w/4 ounces of Canned Tuna (0B, 1G, 0P), 1.5 Tablespoons of Ken’s Balsamic w/Honey Dressing (3B, 3G, 3P)
Snack: Sugar Free Chai Tea* with 1 Cup of Skim Milk (3B, 3G, 3P)
Dinner: Skillet “Fried” Ground Turkey Breast (8 oz) with Sliced Onions and Mushrooms w/Soy Sauce (0B, 4G, 0P), Corn on Cob (0B, 3G, 0P), Cubed Cucumber Salad w/6 Small Black Olives and 2 Tablespoons of Balsamic Glaze (2B, 2G, 2P)
Snack: 1 Slice of 1 Point Pumpkin Pie (1B, 1G, 1P)
Thursday
Breakfast: Muffin from Tuesday’s Breakfast (1B, 2G, 0P), Fruit Cup (1B, 0G, 0P)
Snack: 2 Hard Boiled Eggs, Fresh Pineapple (0B, 4G, 0P)
Lunch: (2) Egg Salad Sandwiches (made with 2 Tablespoons of Fat Free Greek yogurt, Mustard & Dill Relish) (0B, 4G, 0P) on (2) Joseph’s Oat Bran and Whole Wheat Pitas (2B, 2G, 2P) and Lettuce, Tomato
Snack: Melon Fruit Salad (0B, 0G, 0P)
Dinner: 6 oz Grilled Chicken Breast (Boneless & Skinless) (0B, 4G, 0P), Grilled Vegetables: Zucchini, Bell Peppers, Jalapeno, Onion, Mushrooms & Eggplant (0B, 0G, 0P), Grilled Potato Wedges (6B, 6G, 6P)
Snack: 2 Sugar Free Strawberry Jello Cups with 2 ounces of Fat Free Cool Whip (4B, 4G, 4P)
Friday
Breakfast: Personal Pan of Banana Bread, Fruit Cup (2B, 2P)
Snack: (2) Diet Jello w/2 tablespoons of Fat Free Reddi-Wip (0B, 0G, 0P)
Lunch: (3) Hard Boiled Eggs (0B, 6G, 0P) mixed with ¼ cup Rondele Lite Spreadable Cheese on 4 Flora Italian Toasts (8B, 8G, 8P)
Snack: Fruit Cup (0B, 0G, 0P)
Dinner: Huge (4) Italian Turkey (Breast) Meatballs (Made with 8 oz Ground Turkey Breast) in Tomato Sauce thinned with Chicken Broth over Cauliflower Rice with Green Peppers (0B, 3G, 0P)
Snack: 1 Slice of 1 Point Pumpkin Pie (1B, 1G, 1P)
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Saturday
Breakfast: 1 cup Special K Red Berries Cereal w/1 cup of Skim Milk (7B, 7G, 7P)
Snack: Fresh Pineapple and Watermelon (0B, 0G, 0P)
Lunch: Leftover Turkey Meatballs Over Cauliflower Rice (0B, 3G, 0P)
Snack: Sugar Free Chai Tea w/1 cup of Skim Milk (3B, 3G, 3P)
Dinner: 8 oz of Ground Turkey Breast mixed with Taco Seasoning, Onions, Mushrooms, Jalapenos (0B, 3G, 0P) with 1/4 Cup of Kraft Fat Free Shredded Cheddar Cheese & Salsa Verde (0B, 0G, 0P) wrapped in 2 100% Whole Wheat Flatout Bread Wraps (4B, 4G, 4P)
Snack: 1 Slice of 1 Point Pumpkin Pie (1B, 1G, 1P)
Sunday
Breakfast: 3 Egg Omelette Mixed with Onion, Peppers, Tomato and Jalapeno with 1/4 Cup of Kraft Shredded Cheddar Fat Free Cheese (0B, 6G, 0P)
Snack: (2) Diet Jello w/2 tablespoons of Fat Free Reddi-Wip (0B, 0G, 0P)
Lunch: (2) StarKist Buffalo Tuna Packets spread on 4 Flora Italian Toasts (4B, 4G, 4P)
Snack: Fruit Cup (0B, 0G, 0P)
Dinner: 2 Split Chicken Breasts (skin removed) (About 7 ounces of chicken breast meat) (0B, 4G, 0P), Corn on Cob (0B, 3G, 0P) or Mixed Vegetables (0B, 0G, 0P), Baked Potato with 2 Tablespoons of Nonfat Greek Yogurt (6B, 6G, 6P)
Snack: 2 Sugar Free Strawberry Jello Cups with 2 ounces of Fat Free Cool Whip (4B, 4G, 4P)
RELATED: Over 100 Weight Watchers Freestyle 0 Point Recipes
WEEK 2 – LOST 3.5 POUNDS THIS WEEK
Monday
Breakfast: (3) Sunny Side Up Eggs – Fried in Pam (0B, 6G, 0P), (2) Flora Italian Toasts (2B, 2G, 2P Points)
Snack: Fresh Pineapple Chunks (0B, 0G, 0P)
Lunch: 6 oz of Canned Tuna mixed with Celery, Onion (0B, 1G, 0P) with 2 Tablespoons of Hellmann’s Light Mayonnaise and Mustard (2B. 2G. 2P)
Snack: 0 Point Creamy Dreamy Hummus (1/4 Cup Serving) with Celery and Carrot sticks (0B, 2G, 0P)
Dinner: Slow Cooker Italian Meat Gravy (1 Cup Serving of Italian Meat Gravy) over Zucchini Noodles (0B, 2G, 0P), Huge Green Salad with 2 Ounces of 50% Lite Cabot Cheese (4B, 4G, 4P), 1/8 Cup of Glazed Pecans (3B, 3G, 3P), Apples and 4 Tablespoons of Light Olive Garden Dressing (2B, 2G, 2P)
Snack:2 cups of Creamy Vanilla Cheesecake Fruit Salad (recipe here) (4B, 4G, 4P)
Tuesday
Breakfast:Loaded Baked Omelet Muffins, Fruit Cup (2B, 4G, 2P)
Snack: Banana (0B, 0G, 0P)
Lunch: Creamy Chicken Bacon Soup (3B, 3G, 3P), 3 oz of Ovengold Turkey Roll Ups (1B, 1G, 1P)
Snack: Quest Bar (4B, 4G, 4P)
Dinner: Sweet n Sour Hot Dog Stir Fry (Using (3) Hebrew National 97% Fat Free Franks) (3B, 3G, 3P) over Cauliflower Rice, Massive Green Salad with 4 Tablespoons of Olive Garden Light Dressing (2B, 2G, 2P)
Snack: 2 Sugar Free Strawberry Jello Cups with 2 ounces of Fat Free Cool Whip (4B, 4G, 4P)
Wednesday
Breakfast: Personal Pan of Banana Bread, Fruit Cup (2B, 2P)
Snack: 3 Hard Boiled Eggs (0B, 6G, 0P)
Lunch: Same as yesterday: Creamy Chicken Bacon Soup (3B, 3G, 3P), 3 oz of Ovengold Turkey Roll Ups (0B, 1G, 0P)
Snack: Sugar Free Chai Tea with 1 Cup of Skim Milk (3B, 3G, 3P)
Dinner: 2 Ingredient Dough Recipe (Making Empanadas with Fat Free Refried Beans, Tabasco Sauce, 1/4 Cup of Kraft Fat Free Shredded Cheddar Cheese) (6B, 6G, 6P), Corn on Cob (0B, 3G, 0P)
Snack:2 cups of Creamy Vanilla Cheesecake Fruit Salad (recipe here) (4B, 4G, 4P)
RELATED:Weight Watchers Low Point and 0 Point Seafood Recipes
Thursday
Breakfast: (3) Sunny Side Up Eggs – Fried in Pam (0B, 6G, 0P), (2) Flora Italian Toasts (2B, 2G, 2P Points)
Snack: Apple with 3 Teaspoons of Peanut Butter (3B, 3G, 3P)
Lunch: (2) Egg Salad Sandwiches (Made with 2 Tablespoons of Hellmann’s Light Mayonnaise + Dill Relish) (2B, 6G, 2P) on 2 Joseph’s Heart Friendly Pitas (3B, 3G, 3P)
Snack: Fruit Salad (0B, 0G, 0P)
Dinner: 8 oz Turkey Breast Hamburgers oven baked (0B, 4G, 0P), (2) Corn on Cobs (0B, 7G, 0P), Cup of Unsweetened Applesauce with Cinnamon Sugar (Made with Swerve) (0B, 0G, 0P)
Snack: 2 Nature Valley Oat & Honey Granola Biscuits (7B, 7G, 7P)
Friday
Breakfast: 1 cup Special K Red Berries Cereal w/1 cup of Skim Milk (7B, 7G, 7P)
Snack: (2) Bananas (0B, 0G, 0P)
Lunch: ¼ cup Rondele Lite Spreadable Cheese on 4 Flora Italian Toasts (8B, 8G, 8P), 3 oz of Ovengold Turkey Breast Rollups (0B, 1G, 0P)
Snack: Sugar Free Chai Tea w/1 cup of Skim Milk (3B, 3G, 3P)
Dinner: Chicken Breast (6 oz) (0B, 4G, 0P) Salad with Apples, Green Onion and 1/8 Cup of Reduced Sugar Cranberries (2B, 2G, 2P) with 2 Tablespoons of Light Mayonnaise Mixed with 2 Tablespoons of Greek Fat Free Plain Yogurt (2B, 2G, 2P)
Snack: Banana “Ice Cream” with 2 Tablespoons of Jimmies (3B, 3G, 3P)
Saturday
Breakfast:Loaded Baked Omelet Muffins, Fruit Cup (2B, 4G, 2P)
Snack: Watermelon (0B, 0G, 0P)
Lunch: Leftover Chicken Salad from Dinner (4B, 8G, 4P)
Snack: Sugar Free Chai Tea w/1 cup of Skim Milk (3B, 3G, 3P)
Dinner: Quart of Wonton Soup (7B, 7G, 7P), Broccoli with Garlic Sauce over Cauliflower Rice (3B, 3G, 3P)
Snack: Banana “Ice Cream” with 2 Tablespoons of Jimmies (3B, 3G, 3P)
Sunday
Breakfast: Egg Frittata with Spinach, Peppers, Onions & 1/4 Cup of Kraft Fat Free Cheddar Cheese (0B, 4G, 0P)
Snack: (2) Diet Jello w/2 tablespoons of Fat Free Reddi-Whip (0B, 0G, 0P)
Lunch: (2) StarKist Buffalo Tuna Packets spread on 4 Flora Italian Toasts (4B, 4G, 4P), Mango (0 Points)
Snack: Watermelon & Banana (0B, 0G, 0P)
Dinner: 8 Ounce Chicken Cutlet (Pan Fried using Pam) (0B, 4G, 0P), Corn on Cob (0B, 2G, 0P), Unsweetened Applesauce (0B, 0G, 0P)
Snack: (3) Sourdough Hard Pretzels with Dijon Mustard (8B, 8G, 8P)
RELATED:Weight Watchers Copycat Olive Garden Recipes
WEEK 3 – LOST 5 POUNDS THIS WEEK
Monday
Breakfast: (3) Scrambled Eggs Fried in Pam (0B, 6G, 0P), (1) Dietz & Watson Canadian Bacon Slice (0B, 0G, 0P), Banana (0B, 0G, 0P)
Snack: Orange, (2) Borden Fat Free Sharp Cheese Slices (1B, 1G, 1P)
Lunch: 2 Packets of Hot Buffalo Starkist Tuna Mixed with celery, onion (2) and 2 Tablespoons of Hellmann’s Light Mayonnaise (2B, 2G, 2P) 6 Stalks of Celery with 2 Tablespoons of Light Rondele Spread (2B, 2G, 2P)
Snack: Air Popped Popcorn (2 cups) (2B, 2G, 0P)
Dinner: 6 Ounces of Sauteed Ground Turkey Breast with Peppers & Onions (0B, 3G, 0P) on Ole Extreme Wellness Spinach Tortillas (2B, 2G, 2P), 2 Ears of Corn on Cob (0B, 7G, 0P)
Snack: Decadent Vanilla Cheesecake (1B, 1G, 1P)
Tuesday
Breakfast: Personal Pan of Banana Bread, Fruit Cup (2B, 2G, 2P)
Snack: Packet of Emerald 100 Calorie Peanuts (3B, 3G, 3P)
Lunch: Avogolemo Soup, Mini Bagel (3B, 3G, 3P)
Snack: Fruit Salad (0B, 0G, 0P)
Dinner: Shrimp (8 oz) and Broccoli Stir Fry over Cauliflower Rice (0B, 1G, 0P)
Snack: Banana “Ice Cream” with 2 Teaspoons of Sprinkles (2B, 2G, 2P) + 100 Calorie Pack of Nabisco Oreo Thin Crisps (4B, 4G, 4P)
Wednesday
Breakfast: (2) Mini Bagels (6B, 6G, 6P) with I Can’t Believe It’s Not Butter Spray
Snack: 3 Hard Boiled Eggs (0B, 6G, 0P)
Lunch: Same as yesterday (3B, 3G, 3P)
Snack: Sugar Free Chai Tea with 1 Cup of Skim Milk (3B, 3G, 3P)
Dinner: 2 Ingredient Dough Recipe (Making Calzones!) (10B, 10G, 10P)
Snack: Decadent Vanilla Cheesecake (1B, 1G, 1P)
Related Post: Recipe for Weight Watchers Amish Apple Pandowdy
Thursday
Breakfast: 3 Sunny Side Up Eggs over 3 Flora Italian Toasts (3B, 9G, 3P)
Snack: Pineapple (0B, 0G, 0P)
Lunch: Cauliflower Pineapple “Fried” Rice Bowl (2B, 2G, 2P)
Snack: Banana & Orange (0B, 0G, 0P)
Dinner: (2) 4 oz Turkey Breast Hamburgers baked in oven (0B, 4G, 0P) (2) Corn on Cobs (0B, 7G, 0P), Unsweetened Applesauce with Cinnamon Sugar (Made with Swerve) (0B, 0G, 0P), 3 oz Reduced Sugar Ketchup (2B, 2G, 2P)
Snack: 2 Sugar Free Vanilla Snack Cups (4B, 4G, 4P)
Friday
Breakfast: 1 cup Multi Grain Cheerios w/Banana in 1 cup of Skim Milk (7B, 7G, 7P)
Snack: Pineapple (0B, 0G, 0P)
Lunch: HUGE Cucumber Honeydew Salad with 1 Cup of Athenos Fat Free Crumbled Feta (1B, 1G, 1P)
Snack: (2) Hard Boiled Eggs (0B, 4G, 0P)
Dinner: Hawaiian Beef Dish (I completely altered this recipe to fit the Weight Watchers Freestyle Plan. First off, I omitted the butter and used Pam. I used 16 ounces of 99% Fat Free Ground Turkey Breast. I used 1/8 cup of Swerve Brown Sugar Blend instead of regular brown sugar. Lastly. I used Cauliflower Rice in place of white rice. (1 SmartPoint for the entire recipe on the Blue and Purple Plan, 0 SmartPoints if you want to share. It’s 4 Points per serving on the Green Plan.
Snack: Decadent Vanilla Cheesecake (1B, 1G, 1P)
Saturday
Breakfast: (2) Slices of Lite Whole Grain Bread (2B, 2G, 2P) with I Can’t Believe It’s Not Butter Spray, Fruit Cup (0B, 0G, 0P)
Snack: Pineapple (0B, 0G, 0P)
Lunch: Leftover Dinner from Friday night (1 Serving) (1B, 4G, 1P)
Snack: Sugar Free Chai Tea w/1 cup of Skim Milk (3B, 3G, 3P)
Dinner: 8 oz of Grilled Chicken Breast Cutlets (0B, 4G, 0P), Green Salad with 1 Cup of Athenos Fat Free Feta (1B, 1G, 1P) 4 Tablespoons of Olive Garden Light Dressing (2B, 2G, 2P), Asparagus Spears (0B, 0G, 0P)
Snack:Decadent Vanilla Cheesecake (1B, 1G, 1P)
Related Post: Recipe for Weight Watchers 0 Point Slow Cooker Italian Meat Sauce
Sunday
Breakfast: 3 Egg Omelette with Green Peppers, Onions & 1/4 Cup of Kraft Fat Free Shredded Cheddar Cheese (0B, 6G, 0P)
Snack: (2) Bananas (0B, 0G, 0P)
Lunch: (2) Mini Bagels (7B, 7G, 7P) with 1 Can of Tuna (0B, 1G, 0P) mixed with Celery, Onion, and 2 Tablespoons of Hellmann’s Light Mayonnaise (2B, 2G, 2P)
Snack: 6 Pieces of Twizzlers (7B, 7G, 7P)
Dinner: 8 oz of Grilled Scallops (0B, 3G, 0P), Corn on Cob (0B, 3G, 0P), Unsweetened Applesauce (0B, 0G, 0P)
Snack: Decadent Vanilla Cheesecake (1B, 1G, 1P), Pop Secret 100 Calorie Snack Bag Popcorn (3B, 3G, 3P)
RELATED: 25+ 0 Point Weight Watchers Chicken Recipes to Die For
WEEK 4 – LOST 4 POUNDS THIS WEEK
Monday
Breakfast: (3) Sunny Side Up Eggs Fried in Pam (0B, 6G, 0P), (1) Dietz & Watson Canadian Bacon Slice (0B, 0G, 0P), Grapes & Cantalope (0B, 0G, 0P)
Snack: Apple (2) (0B, 0G, 0P)
Lunch: 2 oz Hillshire Farms Ultra Thin Roast Beef (1B, 1G, 1P) w/onion and 2 Tablespoons of Hellmann’s Light Mayonnaise (2B, 2G, 2P) on Grilled Nature’s Own Butter Bread (3B, 3G, 3P) with Mustard, Dill Pickles (0B, 0G, 0P), Cantalope (0B, 0G, 0P)
Snack: Air Popped Popcorn (2 cups) (2B, 2G, 0P)
Dinner: 8 oz of Boneless Chicken Breast Grilled with onions, red peppers, mushrooms (0B, 5G, 0P), Unsweetened Applesauce with Splenda mixed with Cinnamon (0B, 0G, 0P), Steamed Green Beans with I Can Believe It’s Not Butter Spray (0B, 0G, 0P)
Snack: Banana “Ice Cream” with 2 Tablespoons of Jimmies (3B, 3G, 3P)
Tuesday
Breakfast: Same as Monday: (3) Sunny Side Up Eggs Fried in Pam (0B, 6G, 0P), (1) Dietz & Watson Canadian Bacon Slice (0B, 0G, 0P), Grapes & Cantalope (0B, 0G, 0P)
Snack: Apple (2) in Microwave with Splenda, Cinnamon & Nutmeg (0B, 0G, 0P)
Lunch: 1 Cup of Canned Vegetarian Chili (2B, 5G, 2P), 2 Ingredient Dough Roll (2B, 2G, 2P)
Snack: Goodness Knows Bar (6B, 6G, 6P)
Dinner: 8 oz of Broiled Shrimp with Asparagus over Broccoli Rice (0B, 2G, 0P) with 2 Tablespoons of Whipped Butter (6B, 6G, 6P), (2) 2 Ingredient Dough Roll (4B, 4G, 4P)
Snack: Yogurt Covered Raisins (1 oz Box) (7B, 7G, 7P)
RELATED:Weight Watchers RECIPE FOR FROZEN YOGURT GRANOLA BARK
Wednesday
Breakfast: (2) Slices of Nature’s Own Butter Bread Toast with Butter Spray and Reduced Calorie Jelly (3B, 3G, 3P), 1/2 Cup of Cheerios Cereal with 1/2 Cup of Skim Milk (3B, 3G, 3P)
Snack: 3 Hard Boiled Eggs (0B, 6G, 0P), Goodness Knows Bar (6B, 6G, 6P)
Lunch: 8 oz of White Meat Cooked Chicken (0B, 5G, 0P), Grapes, Apples, Celery & Onion mixed with 2 Tablespoons of Hellmann’s Light Mayonnaise (2B, 2G, 2P)
Snack: Sugar Free Chai Tea with 1 Cup of Skim Milk (3B, 3G, 3P)
Dinner: 8 oz of Ground Turkey Breast Hamburgers (Grilled) (0B, 4G, 0P), 2 Ears of Corn on Cob (0B, 7G, 0P), Unsweetened Applesauce (0B, 0G, 0P)
Snack: 4 Cups of Sea Salt Boom Chika Pop Popcorn (4B, 4G, 4P)
Thursday
Breakfast: 3 Sunny Side Up Eggs over 3 Flora Italian Toasts (3B, 9G, 3P)
Snack: Goodness Knows Bar (6B, 6G, 6P)
Lunch: 1/2 Cup of Canned (Drained) Black Beans (0B, 3G, 0P), Pineapple Tidbits and 1/4 Cup of Kraft Fat Free Shredded Cheddar Cheese (0B, 0G, 0P) on 2 Ole Extreme Wellness Spinach Tortilla Wraps (2B, 2G, 2P)
Snack: Banana (0 Points)
Dinner: Ground Turkey Breast (6 oz) Tacos on (3) Ole Spinach Tortillas (6B, 6G, 6P) with 1/2 Cup of Kraft Fat Free Shredded Cheddar Cheese (1B, 1G, 1P), 1/4 cup of Fat Free Sour Cream (1B, 1G, 1P), 2 Ears of Corn on Cob (0B, 7G, 0P)
Snack: Cup of Fat Free Cottage Cheese w/Oranges (3B, 3G, 0P)
Friday
Breakfast: 1 cup Cheerios w/Banana in 1 cup of Skim Milk (6B, 6G, 6P)
Snack: Air Popped Popcorn (2 cups) (2B, 2G, 0P)
Lunch: Garden Salad with 4 of Canned Tuna (0B, 1G, 0P) and 1 Cup of Athenos Nonfat Feta Cheese (1B, 1G, 1P), 3 Tablespoons of Olive Garden Light Dressing (2B, 2G, 2P)
Snack: Pineapple Tidbits (0B, 0G, 0P)
Dinner: Cup of Wonton Soup (2B, 2G, 2P), Shrimp with Broccoli (1 Cup) (0B, 0G, 0P)
Snack: Banana “Ice Cream” with 2 Tablespoons of Jimmies (3B, 3G, 3P)
Saturday
Breakfast:(3) Egg Omelette with Green Peppers, Onions (0B, 6G, 0P), 1 Slice of Dietz & Watson Canadian Bacon (0B, 0G, 0P) & 1/4 Cup Kraft Shredded Fat Free Cheddar Cheese (0B, 0G, 0P)
Snack: Goodness Knows Bar (6B, 6G, 6P)
Lunch: Leftover Soup from Dinner on Friday night (2B, 2G, 2P)
Snack: Sugar Free Chai Tea w/1 cup of Skim Milk (3B, 3G, 3P)
Dinner:8 oz Grilled Chicken Cutlets (0B, 5G, 0P), Asparagus Spears with 1 Tablespoon of Whipped Butter (3B, 3G, 3P), Medium Baked Potato (5B, 5G, 0P)
Snack: Belvita Breakfast Biscuits (2) (4B, 4G, 4P)
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Sunday
Breakfast:3 Sunny Side Up Eggs over 3 Flora Italian Toasts (3B, 9G, 3P), Sugar Free Chai Tea with 1 Cup of Skim Milk (3B, 3G, 3P)
Snack: Celery with Fat Free Onion Dip Made with 1/3 Cup of Plain Greek Yogurt (0B, 1G, 0P)
Lunch: (2) Cans of Tuna (0B, 1G, 0P) mixed with celery, onion, and 2 Tablespoons of Hellmann’s Light mayonnaise (2B, 2G, 2P) on (2) Slices of Nature’s Own Butter Bread (3B, 3G, 3P)
Snack: Atkins Cinnamon Bun Bar (6B, 6G, 6P)
Dinner: Grilled Salmon (8 oz) (0B, 11G, 0P), Corn on Cob (0B, 3G, 0P), Unsweetened Applesauce (0B, 0G, 0P)
Snack: 4 Cups of Sea Salt Boom Chika Pop Popcorn (4B, 4G, 4P)
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