10 Most-used Weight Loss Diet Plans - 4. Weight Watchers Diet, Sample Menus

Weight Watchers is one of the most successful weight loss programs of all time and it has been more than 40 years. You can eat anything you want on the program, the key is working what you want into your allotted Points. Moderation is a major key to success with the plan. Hence, the program offers strategies to curb food cravings, fulfill hunger and still lose weight. A 2005 study in the Annals of Internal Medicine showed participants lost an average of about 5 percent of their body weight (10 pounds) in six months. Two years later, they had kept about half the weight off.

Costs

10 Most-used Weight Loss Diet Plans - 4. Weight Watchers Diet, Sample Menus

Choose the $39.95 monthly pass, which includes unlimited meetings and online support. If you won't go to meetings, the best online-only deal is the three-month $65 plan (with automatic monthly renewal at $16.95 thereafter).

Lose 20 Pounds : $120-200 with monthly pass, including membership.
Lose Per Pounds : $6 to $10, not including food.

The Weight Watchers Points Formula


Weight Watchers Diet Plan Menus

p = Points ; c = Calories ; f = Fat Grams ; r = Dietary fiber Grams

Sample Menu #1 : Total Points = 23

  • Breakfast – 6 Points
    1 cup cooked oatmeal with 2 tablespoons of dried cranberries and 1 tablespoon honey
    1 cup skim milk
  • Lunch – 6 Points
    1 cup low-sodium tomato soup
    1 fat-free vegetarian burger on a small whole grain roll (2 oz.) and 1 tablespoon mustard and 2 tomato slices
    1 cup cubed melon
  • Dinner – 6 Points
    Roasted Chicken Breast with Artichoke Pasta
    ¼ cup diced bell pepper and ¼ cup diced onion sautéed in 1 teaspoon of olive oil over medium heat for 2 minutes. Add 2 oz. cooked chopped chicken, ½ cup chopped, drained artichoke hearts. Cook until thoroughly heated.
    Toss with 1 cup cooked pasta
    1 cup steamed squash
    1 cup skim milk
  • Snacks – 5 Points
    12 baked tortilla chips with ¼ cup salsa
    1 orange

Sample Menu #2 : Total points = 24

  • Breakfast – 5 Points
    6 oz. fat free yogurt (flavor of choice)
    1 cup sliced strawberries
    1/2 sliced banana
    ¼ cup low-fat granola
  • Lunch – 7 Points
    18 inch fat free flour tortilla spread with 1 tablespoon mustard and layered with 2 oz. sliced turkey breast, ½ cup chopped lettuce, and 2 tablespoons of reduced fat shredded sharp cheddar cheese. Roll up.
    1 cup chopped veggies of choice tossed with 1 tablespoon reduced calorie ranch dressing
    1 cup calcium-fortified orange juice
  • Dinner – 8 Points
    8 oz. flounder or other white fish fillet, baked and topped with ½ cup chopped canned Italian style tomatoes
    2 cups steamed broccoli
    1 large baked sweet potato with 1 tsp. reduced calorie margarine spread or sour cream
  • Snacks – 4 Points
    Ice cream parfait. In parfait glass, alternate layers of ½ cup each fat free vanilla ice cream and sliced fresh strawberries or berries of choice. Top with 2 tablespoons of reduced calorie chocolate syrup.
    1 cup baby carrots

Sample Menu #3 : Total points = 25

  • Breakfast – 6 Points
    ½ cup calcium fortified orange juice
    1 small fat free blueberry muffin
    1 8 oz. cappuccino made with low fat milk
10 Most-used Weight Loss Diet Plans - 4. Weight Watchers Diet, Sample Menus
  • Lunch – 6 Points
    Italian cheese sandwich: top 2 slices light bread with 1 cup drained roasted peppers and 1 slice low fat provolone cheese; broil until cheese is melted.
    1 cup reduced sodium minestrone soup
    1 dill pickle
  • Dinner – 9 Points
    4 oz. London broil, grilled, broiled, or baked
    ½ cup cooked brown rice
    1 cup steamed cauliflower drizzled with 1 teaspoon sesame oil and 1 teaspoon sesame seeds
  • Snacks – 4 Points
    ½ cup fruit-flavored sugar-free gelatin
    1 cup canned unsweetened peaches
    1 cup seedless grapes

Website :

http://www.weightwatchers.com/