YOUR HANDY 7 DAY MEAL PLANNER

In this 7 Day Handy Meal Planner

Breakfasts range from 34 ProPoints values

Lunches range from 48 ProPoints values
Dinners range from 811 ProPoints values
Snacks/desserts range from 24 ProPoints
values
For good health weve included pint of
skimmed milk every day. This is to be used
over the day as it suits you, for example
in tea or coffee. Some days weve made
suggestions as to how you could use it.
Other days left weve left up to you
Filling & Healthy foods are highlighted
in green.

LUNCH

Each days meals are based on a daily

ProPoints allowance of 26. If your
allowance is higher use our weight loss
tools, such as the POCKET GUIDE,
the App, eSource or our Shop guide
to look up extra foods or increased
portion sizes.

DINNER

How To Use This

Meal Planner

BREAKFAST

DAY 1

DAY 2

pint (284ml) skimmed milk

3 pint (284ml) skimmed milk

3 pint (284ml) skimmed milk

Porridge with berries

Oats, 30g
Skimmed milk from daily allowance
Frozen berries, defrosted

Peanut butter & banana crumpet

3 Crumpet, 1 (60g), toasted
* Reduced fat peanut butter, 15g
0 Banana
Latte, made with skimmed milk from
daily allowance

Yogurt & fruit

2 Virtually fat free plain yogurt, 150g
2 Fruit of your choice (fresh, frozen or
0 tinned in natural juice, drained)
Honey, 1 level tsp (8g)
* Latte, made with skimmed milk from
daily allowance

Chicken & roasted vegetable salad

Mixed salad leaves
Vegetables (with a ProPoints value of
zero) roasted in 1 tsp (5ml) sunflower oil
Skinless chicken breast, cooked &
shredded, 100g
Cherry tomatoes
Virtually fat free plain yogurt, 150g
Peaches tinned in natural juice, drained

Warm bacon, spinach & avocado salad

0 Spinach
Cherry tomatoes, halved
1 Roasted red peppers, sliced
avocado (78g), sliced
3 Red onion, sliced
0 Bacon medallions, 2 (40g)
2 Balsamic vinegar
0

Salmon with new potatoes

Salmon fillet, 1 medium
(130g, raw weight), grilled
New potatoes, 150g, boiled & sauted
in 1 tsp (5ml) sunflower oil
Green beans & leeks
Sugar free jelly crystals, packet
(6g) set with orange segments

Vegetable curry
Sweet potato (150g), cauliflower &
onion, diced
Curry paste, 20g
Tinned tomatoes
Brown rice, 40g (dry weight)
Pappadum, ready to eat, 1 (10g)
Mango Chutney, 20g

6
4
0
0

Spray a pan with calorie controlled cooking spray

and fry the onion for a few minutes, then add the
curry paste. Add the sweet potato, cauliflower
and tinned tomatoes. Simmer for about 30
minutes, until the veg is cooked. Serve with the
rice, pappadum and chutney.

We have suggested types of fruit and

vegetables to enjoy with your meals
but feel free to swap these for your
favourite seasonal produce.

Pineapple

SNACKS/
DESSERTS

DAY 3

0
0
0
4
0
1
0

Baked potato with cheesy slaw

Potato, 200g (raw weight), baked
Carrot & onion, grated; cabbage, sliced
Half fat mature cheddar cheese,
20g, grated
Reduced fat mayonnaise, 1 tbsp (15g)
Salad (Lettuce, cucumber, tomato)
Apple

Feta & pea frittata

Eggs, 2 medium (45g each), beaten
4 New potatoes, 100g, boiled & sliced
1 Onion & red peppers, sliced
0
Feta cheese, 30g, crumbled
4
1 Peas, 1 tbsp (35g)
Combine all ingredients and cook in a small pan
1 coated in calorie controlled cooking spray. Place

3
2
0
1
*

4
0
1
1
0
0

4
2
0
2
1

under grill for the final few minutes.

Oats, 15g
Honey, 1 level tsp (8g)
Pear tinned in natural juice, drained
& chopped

Place the pears in a small ramekin and warm

through in the oven/microwave. Top with the oats
and place under the grill for a minute, drizzle with
honey then serve.

1
1
0

Corn on the cob, 1 medium (125g)

Crumpet, 1 (60g), toasted & topped
with 1 tsp (5g) yeast extract
Cucumber sticks

2 Virtually fat free plain yogurt, 150g

2 Weight Watchers Ready Salted Hoops,
2
Peaches tinned in natural juice, drained 0 1 bag (20g)
0
2 Meringue nest, 1 (12g)
Banana
1
1
0 Carrot sticks
0 Olives, 10 (30g)

TOTAL

26

TOTAL

26

TOTAL

26

YOUR HANDY 7 DAY MEAL PLANNER

DINNER

LUNCH

BREAKFAST

DAY 4

DAY 5

DAY 6

pint (284ml) skimmed milk

3 pint (284ml) skimmed milk

3 pint (284ml) skimmed milk

3 pint (284ml) skimmed milk

Banana porridge
Oats, 30g
Skimmed milk from daily allowance
Banana

Porridge with berries

3 Oats, 30g
* Skimmed milk from daily allowance
0 Frozen berries, defrosted

Bacon & egg with toast

3 Bacon medallions, 2 (40g), grilled
* Egg, 1 medium (45g), poached
0 Wholemeal calorie controlled bread,
1 slice (20g), toasted
Tomato ketchup, 1 tbsp (15g)
Latte made with skimmed milk from
daily allowance

Scrambled egg with mushrooms

1 Egg, 1 medium (45g), scrambled
2 Mushrooms, sauted in calorie
controlled cooking spray with
1 chopped parsley
0 Wholemeal calorie controlled bread,
1 slice (20g), toasted
* Low fat spread, 2 tsp (10g)
Apple

Tuna & cheese pitta

Weight Watchers Wholemeal Pitta
Bread, 1 (45g)
Tuna in spring water, 1 small can
drained (56g)
Half fat mature cheddar cheese,
20g, grated
Reduced fat mayonnaise, 1 tbsp (15g)
Lettuce & cucumber
Plums

Houmous stuffed pitta

Weight Watchers Wholemeal Pitta
3 Bread, 1 (45g)
Reduced fat houmous, 50g
1 Spinach
Cucumber
1 Grapes
1 Virtually fat free fruit yogurt,
0 1 pot (150g)
0

Beef stir fry

Fry 125g (raw weight) lean sirloin
steak strips in calorie controlled
cooking spray with grated ginger,
sliced chilli, broccoli, mange tout &
mushrooms
Oyster sauce, 2 tbsp (30g)
Egg noodles, 1 medium portion (40g
dry weight)

Sausage & mash

Weight Watchers Premium Pork
Sausages, 2 grilled (39g each)
Potato, 200g (raw weight), boiled and
mashed with a splash of skimmed milk
4 from daily allowance
1 Peas, 80g
Gravy granules, 2 tsp (6g), prepared
4 Broccoli & leeks

Low fat chocolate mousse, 1 pot (65g)

3
3
0
0
0
2

3
4
2
1
0

0
1
1
0

Homemade turkey burgers

with rice salad
Turkey mince, 125g (raw weight)
mixed with:
Red onion, red chilli & fresh parsley,
chopped
Rice salad 40g (dry weight) cooked
brown rice, spring onion, roasted
aubergine, lemon juice, parsley
Fresh salsa: (chopped fresh tomatoes,
red onion & red pepper)

Roast chicken
Roast chicken, 3 slices (90g)
4 Potatoes, 150g roasted in 1 tsp oil
Cauliflower & cabbage
Gravy granules, 2 tsp (6g) prepared
0 Peas, 80g

0 Weight Watchers Rich Toffee Bar, 1 (26g) 2 Banana

0 Chocolate, any type, 20g
Banana
0 Virtually fat free fruit yogurt,
Fresh fruit salad with 2 tbsp (80g)
3 Apple
0 1 pot (150g)
2 virtually fat free fruit yogurt
0
Weight Watchers Rich Toffee Bar, 1 (26g) 2

TOTAL

26

TOTAL

4
4
0
1
2

Orange
Crumpet, 1 (60g) topped with
1 tsp (8g) honey
Pear

26

Chunky vegetable soup

Vegetable soup with a ProPoints value
4 of zero (such as butternut squash soup) 0
2
Reduced fat houmous, 30g
0
1 Carrot batons
1 Virtually fat free fruit yogurt,
0 1 pot (150g)
2
1 Banana
0
0
0

Orange

TOTAL

Tuna pasta salad

Wholewheat pasta, 1 small portion
(40g, dry weight) cooked
Tuna in spring water, 1 small can,
drained (56g)
Olives, 10 (30g)
Rocket
Feta, 20g
Fat free dressing, 1 tbsp (15ml)
Pear

Mix the mince, red onion, red chilli and fresh

parsley together and shape into a burger. Grill until
cooked and serve with the rice salad and salsa.

SNACKS/
DESSERTS

DAY 7

26

TOTAL

3
1

26

YOUR HANDY 7 DAY MEAL PLANNER

shopping list
Store Cupboard

Weight Watchers Rich Toffee Bars

Virtually fat free plain yogurt

New potatoes

Weight Watchers Wholemeal

Pitta Breads

Weight Watchers Premium

Pork Sausages

Onions

Brown rice
Calorie controlled cooking spray

Wholemeal calorie controlled bread

Chocolate

Wholewheat pasta

Crumpets

Yeast extract

Balsamic vinegar

FRUIT & VEGETABLES

Apples
Aubergine

Curry paste

fridge & freezer

Avocado

Fruit tinned in natural juice

Bacon medallions

Bananas

Gravy granules

Chicken (for roasting)

Broccoli

Honey

Eggs

Cabbage

Mango chutney

Fat free dressing

Carrots

Meringue nests

Feta cheese

Cauliflower

Oats

Frozen berries

Cherry tomatoes

Olives

Lean sirloin steak

Corn on the cob

Oyster sauce

Low fat chocolate mousse

Cucumber

Pappadums

Low fat spread

Ginger, fresh

Reduced fat peanut butter

Peas

Green beans

Sugar free jelly crystals

Reduced fat houmous

Grapes

Sunflower oil

Reduced fat mayonnaise

Leeks

Tinned tomatoes

Salmon fillet

Lemon

Tomato ketchup

Skimmed milk

Lettuce

Tuna in brine or spring water

Skinless chicken breast

Mange tout

Turkey mince

Mixed vegetables for roasting

Virtually fat free fruit yogurt

Mushrooms

Egg noodles

Weight Watchers Ready Salted

Hoops

Oranges
Parsley, fresh
Pears
Pineapple
Plums
Potatoes
Red chilli
Red onion
Red peppers
Rocket
Salad leaves
Spinach
Spring onion
Sweet potato
Tomatoes